Shank's log

[shank]

staceyj said:

Good work Heather, it will come back completely before you know it!!!!

I certainly hope so. Thanks, Stacey. You're so supportive... much appreciated.

[shank]

11.16.06

Ok... a little frustrated. I was going to start my second bench day today but when I got to the gym, I was not happy with what I found. Although the front door was open, half the lights were off, no owner to be found, no music playing and the office door closed tight. Now, I know I could have still lifted but I was a little perturbed... too much to be effective. Plus, I didn't want to start lifting to have a scared-awake ex-marine attack me. Not that that would happen specifically but still... I just wanted to train but wasn't excited about the situation, so I drove home and:

30 minutes bike
100 abs on T-ball
50 ea. obliques on T-ball
40 push-ups with feet on T-ball

Oh, yes, I can also add that I did about an hour and a half of PT/gymnastic coaching of a 3 year old boy diagnosed with autism and a 4 year old girl diagnosed with down syndrome. Lots of running around, jumping on a tramp, and tossing and spotting the kids on gymnastics tricks. I didn't get a real workout in, but that doesn't mean my arms didn't get worked. They certainly feel a little tired and heavy right now. And, it was loads of fun!!

[shank]

11.18.06 - Squats

bar 1 x 10
95 2 x 6 - 16.5" box
135 2 x 6
155 1 x 6
185 1 x 6

Standing abs on GHR - green band
2 x 50
2 x 50 - obliques

Calf raises (for the fun of it)
5 x 20

I didn't feel quite ready to make the jump from 135 to 185... not sure why, but I just wasn't... hence the 155. Everything felt pretty easy. Even didn't use my belt on 185 (where I've been adding it) and it felt good. I've decided that I like doing 6 reps/set. I'll keep doing them, at least on the lower weights. I was going to get some GHRs in, but ran out of time due to having a family lunch to attend.

[Joey Smith]

Small steps girl it will come....

[Breaker]

It will fall when your ready Heather and in most cases you will take 185 that plus another PR!

[shank]

Thanks, Fellas. Things are certainly moving along. I'm just too dang hard on myself. I need to realize that things are moving easier and I'm doing more reps and sets... in other words, I'm getting stronger. I do appreciate your support... please, keep it coming. I'm sure I'll be needing it again in the near future when I get frustrated again... it'll happen, I'm sure of it.

11.20.06 - Bench

bar 1 x ?
95 2 x 3
135 5 x 3

Reverse bands - blue
275 1 x 3
315 2 x 3

That's it... Reverse bands were fun but they took a lot out of me. My left arm went wonky on me a few times. Very interesting and very funny.

[Marty Queen]

You are definitely getting stronger Heather, keep it up!

[shank]

Thanks, Marty.

11.22.06

Rack pulls - right above the knees, I think
bar 1 x ?
95 1 x 5
135 1 x 5 - add hooks
185 1 x 5
225 2 x 3-4 with a pause

Bench
bar 1 x 10
95 1 x 6
115 3 x 6

Lat pulldowns
100 2 x 6
120 1 x 6

Incline bench
95 3 x 6

Seated Rows
100 3 x 6

Triceps
push 60 3 x 20
pulls 40 3 x 20

Front raises
15 2 x 6
10 1 x 6

This was a good workout. Hard and tiring too. I'm sure I'll feel this tomorrow. First time doing rack pulls in I don't know how long. I actually forgot how. Had to use the hooks because my grip just wasn't up to par with my strength. Very weird feeling. I always felt like I was going to drop the bar... and I did once but everything's ok.

[Stacey Jones]

Heather ~ You are doing great! We are always the hardest on ourselves, you are getting stronger. Keep up the good work

[shank]

Thank you, Stacey.

11.25.06 - Squats

bar 2 x ?
95 1 x 6
135 1 x 6
185 1 x 3 - added briefs (single denim) and belt - none were to depth
225 3 x 3
315 1 x 1

GHR
4 x 8

Arch-ups on GHR
4 x 8

Standing abs - green band
2 x 50
2 x 50 obliques

Oh hell yeah!! This was a good day. Not only because of the 315, but because this was the first time my shoulder didn't dictate when I needed to stop. This was my first time back in briefs since mid-March. It was weird at first but I believe I got better as I kept going. The 315 was supposed to be just an unrack... unless it felt good. Well, it felt good so I did a partial squat and that felt good too... like I said Good Day!!

[Joey Smith]

See....great job girl....use the fustration as I do....when I am mad or pissed I work even harder talk even louder and piss off other people as well so they to can be pissed off with me!....keep it up Heather!....

[shank]

Thank you, Joey. You know, it's the first time I felt like my old self in the gym... the pre-injury me. Like nothing but my own doubts would stop me. I got so excited, I tackled one of my training partners with a huge hug. It all just felt right... I know you understand (all of you that are reading this). I know there will be some ups and downs, but I plan on riding this wave as long as I can.

[Marty Queen]

shank said:

this was the first time my shoulder didn't dictate when I needed to stop.

now that's some great news Heather! way to go! your totals will start jumping up soon, I predict!

[shank]

Thanks, Marty. It's great news... can't wait to have more days like that.

11.27.06 - Bench

bar 2 x 10
95 1 x 3
135 3 x 3
145 1 x 3
145 1 x 2 - third one stalled.

Shirt with 3 board
225 3 x 2

Ok, not my best bench day, but certainly not my worst. I put the shirt on for the first time today, plus this was my first time doing boards with the shirt. Boy, I'm going to have to relearn that thing. You know, even if I remembered how to bench in it, it's a different shirt now that the back has been opened. It was a little wonky at first, but I started to feel it again on my last set, so there is potential.

[shank]

11.29.06 - Dead-day

Rack pulls - just below knees (4-hole)
bar 1 x 10
95 1 x 10
135 1 x 5
185 1 x 5 - add straps
225 2 x 5
225 2 x 3 - just couldn't get 5 anymore

Lat pulldowns
120 3 x 8

Seated Rows
100 2 x 6
120 1 x 6

DB shrugs
65 3 x 12

Quick workouts. Pulls felt better but still weird.