Bad news on shoulder injury

/ Posted 09.17.2012

I recently got the bad news that I am going to have to undergo surgery to repair my shoulder.  Hopefully it will be best case scenario when the doctor gets in there with the scope, and it’s just trimming stuff up.  I’m eager to get back to training chest and shoulders again!

My leg training has been going incredibly well….up until last Friday when I had a little hamstring tweak.  Here’s my Friday leg workout from the previous Friday (Sept 7th) when I was training with Dennis Ceder:

5 minutes stationary bike

10 minutes stretching

Leg Press:  90×30, 180×20, 270×15, 360×15, 450×15, 540×15, 630×15, 720×15, 810×32 (I haven’t gone back through my training logs, but I think this is the heaviest weight I’ve lifted on leg press since I tore the adductor about 18 months lifting 900 lbs)  and finally 450X95

Safety Bar Squats  135×10, 185×10, 225×10, 275×10

Leg Curls 50x10x8x6, 40×9

Hack Machine calf raise 150×15, 200x12x12x12

It was a fantastic workout….then I had to drive to Dallas to judge at the NPC Heart of Texas Classic.  That was an extremely uncomfortable three hour ride!!!

 

My shoulder surgery is planned for Oct 1st.

 

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Shoulder injury update

/ Posted 08.22.2012

Back on May 24th I had a tremendous Lat and Chest workout.    I was training along with one of my clients, so I didn’t record my workout.  But, suffice it to say that I had an awesome workout!!!  I was the strongest I’ve been in a several years.  I did 13 reps on bench press with 225 lbs.  I did sets of 8 with 120 lb dumbell on one-arm DB rows.  It was just a powerful workout and I felt like a million bucks.  Unfortunately the next morning I woke up with a shoulder that felt sore, and it felt like it was swollen in the joint.  We were taking a trip to visit Diana’s family in Chicago, so I didn’t think much of it.  I figured it would feel better by Monday.  Well, it was still sore on Monday and it went downhill from there.  By mid-June I could hardly do any pressing movements and shoulder work was out of the question.  I started seeing a chiropractor for active release therapy.  When my shoulder wasn’t responding to treatment he suggested an MRI.  MRI revealed a partially torn rotator cuff tendon, labrum tears, bone spurs and a very inflamed biceps tendon.  Last Monday I received a shot of cortisone in the shoulder.  The doctor said if the shoulder isn’t functioning properly when I come back on Aug 30th, then surgery will be necessary to repair it.  If I don’t have to have surgery I think I will still be able to be ready for the Pro Men’s Physique division at the Houston Pro on Oct 12-13th.  Today I measured my bodyfat at 6.1% and weighed 183.9 lbs.  This is way down from January when I was at 13.5% bodyfat and only a few pounds heavier.

Keep your fingers crossed for me!

Our www.TexasStateNaturals.com website has been switched over to html. Now you can access the site on your Ipad or Iphone and enter online! NPC Texas State Natural Championships is coming up November 3rd!

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Tuesday workout

/ Posted 01.31.2012

Today was chest day, with a little medial delts, biceps and abs thrown in.  And, I don’t care how many people at the Fit Expo told me that I “look great as usual”.  Right now I’m the fattest I’ve ever been.   At 190 I’m at 13.1% bodyfat.  This means I need to lose about 20 pounds of fat to get back down to contest shape.  Fortunately, I’m on a mission and I have roughly 20 weeks to get it done.

Here’s today’s workout:

Bench Press (90-120 sec rests)  95X15, 115X12, 135X10, 165X8, 185X6, 205X5, 215X3, 225X5 (this was pretty good considering I haven’t benched over 185 since Oct)

Incline Press (90-120 sec rests) 135X8, 155X8, 175X8, 185X6, 155X10 (excellent considering I haven’t Inclined over 155 since Oct.)

Pec Fly Machine (30 sec rests) 60 lbs for 4 sets of 10

Lateral Raise Machine  (30 sec rests)  30 lbs for 4 sets 12, 10, 8, 7

EZ Bar Curls  (30 sec rests) 40 lbs for 4 sets 12, 10, 8, 8 (I know….lame!)

Hanging leg/knee raise  (60 sec rests)  5/5, 4/6, 1/9  (I haven’t done any ab training since about Oct)

I’m sure I’m going to be feeling this workout tomorrow.  The weights and reps seem pretty wimpy, but (again) I’ve spent the last 3 months doing easy training to try to let some injuries heal.  Still I was feeling some pain in the spot where I had the small tear in my right pec last March.  The good news is that my shoulders and elbows felt pretty darn good today!  My wrist crunches and hurts on the Pec Fly Machine.  I know that is not gonna go away until I have surgery to fix it….if that’s possible.  I had to give up DB Lateral Raises about 6 weeks ago because the crunching and pain in my wrist was way too much on that exercise.  Good thing we have a good Lateral Raise machine at Hyde Park Gym.  I took some video during my workout today.  As soon as I figure out how to get it uploaded I will post some vids.  Yes….I’m a computer-moron!

 

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Some Good News and Some Bad News

/ Posted 11.01.2011

Good News:  My new E-book, The Texas Shredder Mass Workout is selling like freakin’ hot cakes and they’re on sale right now.  Just go to

http://www.x-workouts.com/#anchor_shredder

Good News:  Look up at the right hand corner of your screen and you can download my Ironman Ab Training vid and my Ironman Bench Press program for free (I think).

Good News:  Haloween is fun.

Diana and I decked out for Haloween

Good News:  Although it’s alot of work, it’s fun to judge and have booths at the bodybuilding shows.  This past weekend we did both at the NPC Central Texas Showdown.  Congrats to all of the athletes!  And, congrats to Bob and Laura Johnson who have done a terrific job growing this contest over the past 3 years!

With my client and bikini competitor Rosemary Calcese

Melanie Lewis, Diana Hurley, Briesen Cooper, and Rosemary Calcese at the Shredderbuilt booth

NPC competitor Giovanna Medina and IFBB Pro Bernadette Galvan at the NPC Texas Championships

Good News:  My head is not mis-shapen!  Well…not too much

Bleach the eyebrows and put a white shirt on me and you have Mr. Clean!

Good News:  At this point we have well over 130 athletes (not counting crossovers)registered for our NPC Texas State Natural Championships.  With 18 days to go we have surpassed our goal of 125 and I think we will hit our dream number of 150 competitors.  The theater should sell out and the house will be rockin’ for the final NPC Texas contest of 2011.  To purchase tickets, enter or sign up for a booth online go to www.TexasStateNaturals.com

Now the Bad News:  I’ve had trouble with my right wrist off and on for years, as I injured it in a bicycle wreck 17 years ago.  I visited a hand specialist who told me after viewing the x-ray that it looks like I have a torn ligament that he can’t repair.  The best option was to have it scoped and clean it up, but it’s not going to fix it.  He said, “think about an old car engine that isn’t running well.  You can take it apart clean it all up and put it back together.  It will run better for a while, but it’s still an old engine.”

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Minor shoulder injury

/ Posted 06.28.2008

On Wednesday I met my daughters, Blythe and Molly, down at Barton Springs to get a little sun and pool time in with the girls. I like going to Barton Springs because the water is 69 degrees all the time and getting in it is like having a full body ice pack. After a couple sessions of soaking neck-deep (so that my sore shoulders could get the full effect) I was pushing myself up out of the pool and strained something in my right shoulder. Actually it’s more in my upper back, just below the deltoid, but it’s really making my shoulder hurt.

Anyway, on Thursday, instead of my usual back workout, I did a second leg workout so that my shoulder could get an extra day of rest. Rita was game for a second leg workout. We did hack squats instead of barbell squats so that there was less strain on my shoulder. The leg workout went extremely well and my legs are still sore from it.

Thursday leg workout:

Hack squats (I was hitting rock bottom. The sled was hitting bottom!) 6 sets 12-15 reps

Leg Press 7 sets 20 reps ….my last set with 810 lbs was an absolute 20RM set. I couldn’t have done another rep if my life depended on it!

Seated leg curls 5 sets 12-15 reps

Leg extensions 4 sets 10-15 reps

Donkey calf raise 6 sets 15 reps

On Friday (yesterday) Rita and I met for a back workout. My shoulder was still very sore and I didn’t know if I would be able to deadlift at all. I decided to save the deadlifts for the end of the workout and just play it by ear. The lat pulldowns actually hurt more than anything else. I had very little to no pain in my shoulder on any of the other exercises. I was exhausted when I got to the gym. I could have laid down and gone right to sleep on the concrete….that’s how tired I was. But, somehow I was able to conjure up enough adrenaline on each set to get an amazing workout! We even deadlifted off the floor at the very end of it! I have to credit Rita. Her energy and enthusiasm for weight training is just contagious!

Friday Back workout:

Lat pulldowns 5 sets 12 reps

Seated cable row 4 sets 10-12 reps

High Pulley Row 4 sets 12 reps

One arm DB row 4 sets 12 reps

Deadlifts 5 sets 10, 10, 8, 6, 3

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Training hard

/ Posted 05.20.2008

After nearly a month I’m finally recovering from the Texas Shredder Classic.  It is the most stressful thing I ever do and the number of hours of work that I put into it in the weeks leading up, along with the sleep deprivation takes a huge toll.

Now I’m really able to concentrate on my dieting and training.  My workouts have been going very well even though I’ve been doing most of them solo for the last few weeks.  Yesterday I was completely trashed after my leg workout.  Speaking of legs, I measured last night and my injured left leg has caught up to my right leg!  I’m not sure if I mentioned on any of my blogs before I got caught up in the Shredder Classic prep, but I started using some occlusion training on my left leg.  I was able to put an inch on it in 4 weeks using the occlusion training that Layne Norton wrote about in Ironman.

Again, my workouts are going extremely well and I’m very sore all the time now.  Here is yesterday’s leg workout:

I started the workout with half-squats in the power rack.  I set the pins so that I could only go about halfway down.  I wanted to get used to the feel of heavier weights on my back.

Half-squats 7 sets 6-10 reps  I did 405 for 10 on my final set

Full squats (below parallel)  7 sets 5-15 reps  my heaviest was 315 for a set of 5 and a set of 6.  Finished with 225 for a set of 15, then a set of 10.

Leg press 8 sets 17-20 reps  Last 3 sets:  810X20, 810X20, 720X17

Hack squats (just started doing these again) 2 sets 12-15 reps

Leg Ext 4 sets 10-15 reps

Lying Leg Curls 5 sets 8-12 reps  (these still hurt my hamstring tendon badly)

Today I woke up still tired from my leg workout.  I felt kinda weak, but after I got going I had a pretty good training session.  Amalia Litras recently put up a “Hyde Park Gym Raw Records” board.  Since I’m weighing just under 181 now I thought I would be the first to put a bench mark on the board for men’s 181 lb class.  I haven’t lifted heavy in a long long time, and I certainly didn’t want to go to an absolute max.  I worked my way up to 270 lbs., which I lifted easily and left it at that.  I think I have 300 in me, but I need to take my time working up to that (342 is my best competition lift in a bench press shirt).

Bench Press 12 sets 1-15 reps.  That included 4 singles, with the heaviest at 270 lbs.  Then 2 sets of 8 at 225 and a set of 15 at 185.

Incline press 6 set 6-15 reps

Pec Fly Machine 3 sets 9-12 reps

Hammer Curls 4 sets 8-12 reps

Pushups 1 set to failure….45 reps (surprised I could do that many at the end of the workout)

 I’ve now lost about 7 lbs over the last 7 weeks and I just measured my bodyfat at 5.0% with the skindex calipers.

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Wow!

/ Posted 03.14.2008

Wow! I can’t believe it’s been almost a month since I posted a blog! How time flies when the Texas Shredder Classic is getting closer and I keep getting busier and busier. I guess that’s why it’s 9pm on Friday night and I’m still at the office. Oh well!

Up until a couple weeks ago my training was going absolutely great! Then on Feb. 25th I woke up with an ear infection. I was feeling pretty run down for a few days but continued to train….but backed off the intensity. I was feeling good again by the end of the week and my strength and energy were back up. Then I took a trip to Philadelphia on March 2nd to visit and friend, then a train to NYC on March 3rd to meet with an agent. After my meeting I went out to Long Island to hang out with another bodybuilding buddy. Up early the next morning and started feeling sick to my stomach on the plane trip back. I went straight from the airport to the gym to work legs with Brenda, but felt horrible. She wasn’t feeling well either and we dragged ass through a scaled-down leg workout. By mid afternoon the next day my stomach hurt so bad that I went back to the doctor. Apparently the antibiotics I was taking badly irritated my stomach lining….either that or I passed a gall stone that evening. I was too sick to workout for a couple days. I did a very light workout that Friday for chest and back, but felt very weak and was getting out of breath just doing light weights. I rested Saturday and then came back feeling good and had a fantastic leg workout on Sunday with my buddy, Rocky (he’s getting ready for the Shredder Classic). On Monday Rocky came walking stiff-legged into the gym for our chest workout. I must admit I was pretty sore too. We had a great chest workout on Monday. I rested Tuesday, trained calves on Wednesday, then got too busy on Thursday to get a workout in. Today Brenda and I finally got back together for a pretty solid back workout. Tomorrow I’m going to work shoulders and arms with Rob Steele, a client of mine, who is visting Austin from Nova Scotia.

After reading Layne Norton’s article about occlusion training in the current issue of Ironman, I’ve employed the technique in a couple of my workouts. I know one thing for sure….I’m much much more sore from using the occlusion. I’ll keep you posted on the results.

Later Y’all!

Filed Under: Injury & Prevention
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Double good day!

/ Posted 10.16.2007

It was a great day today! This afternoon I had an appointment with Dr. Burns. He said the tendon should be grown back to the bone 100% and I’m free to do anything that I want! He was extremely pleased with the way it looked and with the strength of my hamstring. I pretty sure I do a lot more work than his average patient. I’m not pain-free, but that will reduce with time, as will the swelling that’s still there.

My visit to the doctor’s office took up my normal workout time, so I had to train in the evening…something I rarely do. As it turned out, I had a terrific chest workout. It was the strongest I’ve had since before my injury. I’m sure I’ll be plenty sore tomorrow!

Speaking of soreness, I pushed it on my leg workout yesterday. My ham tendon is a little sore and stiff today, but not bad at all. What is sore are my hamstrings, adductors, and glutes…..in the good way! Guess I’ll have to work harder on the quads next leg workout.

Here’s my chest workout today:

Bench Press 8 sets 5-10 reps

Incline Press 6 sets 6-10 reps

Pec Fly machine 4 sets 10-12 reps.

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Milestone today!

/ Posted 10.10.2007

Today was not my regular leg day.  But then again, since my injury, none of my leg days have been “regular”.  I thought I would do an abbreviated leg workout with most of the work done on my injured leg.  I was doing really well and decided to try to squat.  Last week I couldn’t squat the olympic bar.  Today I was able to squat the bar below parallel!

My leg is getting a little stronger and a little more flexible every day.  I also walked 3 miles today and felt pretty good doing it.

Leg Press Left leg only  5 sets 15 reps

Seated Leg Curl Left leg  4 sets 15 reps

Leg Ext Left leg 4 sets 15 reps

Squats  bodweight only 2 sets of 15 reps     45lb Bar  2 sets 15 reps

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My brother’s wedding

/ Posted 09.20.2007

Ok…my sister, Tena, has officially chasitized me for not including our dancing at my brother’s wedding on Saturday night as part of my injury healing/rehab in my workout blog. So, here it is…my brother, Dan, got married Saturday night to Melissa Haney…a wonderful woman! The ceremony was outside, in Texas….hot! While I was thinking that I wasn’t as hot as I thought I would be in the tux (I was a groomsman), I looked at my brother standing with his bride and I must say that I’ve never seen anyone sweat so profusely unless they were doing a super intense workout in the heat! He was pouring with sweat!!! But the ceremony was really nice and then we had fun dancing at the reception that followed. I was very hesitant about dancing at first, but had to do it when they called for the wedding party. I told Teresa (my new sister-in-law’s sister) that I needed to take tiny steps and not move a whole lot. It didn’t hurt….much… so I danced more. I actually danced quite a bit (mostly country dancing). Tena asked me if my leg was hurting the next day. Surprisingly, it felt considerably better the next day! So, I’m officially announcing that because of dancing with Tena and my mother, my leg is healing much faster!

Filed Under: Injury & Prevention
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