Just got out of bed an hour ago. I feel like I was beaten up, body is full of aches and pains. Traps are still hurting, the dead lifts probably didn't help much. My obliques also still hurt from the Thursday workout, definitely caused some fresh micro tears that the muscle has not experienced before.
I am still taking 5g of L-GLutamine, three times daily and BCAA's during workout days. Diet is pretty much the same. Slow release carbs from basmati rice, sweet potato, organic oats etc. Proteins from fish, eggs, whey, chicken breast etc.
I had planned head of to work early and do some light cardio for 45 minutes. But since I am feeling fairly rough I will try and release the muscular tension by rolling on my foam roller (myofascial release). That should help breakdown some of the newly formed scar tissue and also improve the blood flow to and around the muscles for faster recovery.
Highlight of my meal:
06:50 - 6 capsules of Extreme Nutrition Aminos
07:30 - Jordan Organic Porridge Oats with half banana and pinch of cinnamon
07:40 - PhD Pharma Whey HT (Cookie dough), 400ml water, cinnamon, half banana, almond nuts
Showing posts with label injury. Show all posts
Showing posts with label injury. Show all posts
Saturday, 21 April 2012
Sunday, 15 April 2012
Injury and recovery - Aftermath of back and shoulder workout
My Workout = Injury
Went to the gym today to hit shoulders for the second time this week. Shoulders still the weakest area due to several years of issues with hypermobile joints and impingement.
For all my sets I started with heavier weights and than lowered the weight as I started to fatigue. Aimed for 6-8 reps and than 10-12, so reverse pyramid. Here's how it went:
3 sets - pull ups (warm up)
3 sets - pull downs behind head
3 sets - pull downs to chest
3 sets - 45 degree shoulder press with dumb bells
3 sets - smith machine shoulder press behind head
3 sets - dumb bell rows
3 sets - rear delt pull downs
drop set - shoulder press on machine
3 sets - rear delt flys on machine
3 sets -bicep curls
Wow, just realised that I did an awful lot of sets in an hour. Well all of that resulted in injuring my right trapezius muscle. This is the most common injury that I suffer and have had this problems for 10 years. Hence why I have been going through shoulder rehabilitation for the past 4 years and only since January 2012 avoided the need for surgery.
Recovery
Best way to recover from a trapezius injury is REST and ICE. As simple as that! I cannot take any form of pain killers as it causes complications to due suffering from ulcerative colitis. I have applied ice to the affected area for about 15 minutes and will be sleeping like a vampire on my back for two nights. During the day I will try and avoid unnecessary movement and use of my right shoulder.
Recovery Supplement
Bedtime protein consisted of the usual: Optimum Nutrition Casein, 350ml Almond milk, almond butter and 5g of Reflex L-Glutamine. To aid in recovery I also added 3g of aminos (BCAA's). Hopefully when I wake up in the morning I won't be in much pain. Only one way to find out.
Good night
Went to the gym today to hit shoulders for the second time this week. Shoulders still the weakest area due to several years of issues with hypermobile joints and impingement.
For all my sets I started with heavier weights and than lowered the weight as I started to fatigue. Aimed for 6-8 reps and than 10-12, so reverse pyramid. Here's how it went:
3 sets - pull ups (warm up)
3 sets - pull downs behind head
3 sets - pull downs to chest
3 sets - 45 degree shoulder press with dumb bells
3 sets - smith machine shoulder press behind head
3 sets - dumb bell rows
3 sets - rear delt pull downs
drop set - shoulder press on machine
3 sets - rear delt flys on machine
3 sets -bicep curls
Wow, just realised that I did an awful lot of sets in an hour. Well all of that resulted in injuring my right trapezius muscle. This is the most common injury that I suffer and have had this problems for 10 years. Hence why I have been going through shoulder rehabilitation for the past 4 years and only since January 2012 avoided the need for surgery.
Recovery
Best way to recover from a trapezius injury is REST and ICE. As simple as that! I cannot take any form of pain killers as it causes complications to due suffering from ulcerative colitis. I have applied ice to the affected area for about 15 minutes and will be sleeping like a vampire on my back for two nights. During the day I will try and avoid unnecessary movement and use of my right shoulder.
Recovery Supplement
Bedtime protein consisted of the usual: Optimum Nutrition Casein, 350ml Almond milk, almond butter and 5g of Reflex L-Glutamine. To aid in recovery I also added 3g of aminos (BCAA's). Hopefully when I wake up in the morning I won't be in much pain. Only one way to find out.
Good night
Friday, 13 April 2012
Overtraining? Time to reassess
I feel rough today. Bad night sleep. Pulled my neck muscle again yesterday whilst working on back and shoulders. Shoulders is one of my weakness' so I hit them twice, once on Tuesday and than again on Thursday. The BCAA's and L-Glutamine that I am currently supplementing seem to help muscle recovery but not preventing injury from muscular imbalances.
At the moment I am enjoying my pre-workout protein shake before I go to the gym to hit legs. Leg is sore so I might have to avoid dead-lifts and squats, but I shall see. I will however try to go for a run, still need to be training for my marathon and still need to work on knee rehabilitation.
Anyhow, here's my protein recipe for today (similar to others):
400ml water
2 scoop PhD Pharma Whey (Cookie dough)
5g L-Glutamine
Half banana
1 egg white
1 teaspoon organic honey
2 teaspoon organic almond butter
Pinch of cinnamon and nutmeg
3g BCAA capsules upon awakening
For next week I am going to change my workout routine to this:
Monday - Chest and triceps
Tuesday - Legs
Wednesday - REST
Thursday - Back and biceps
Friday - Shoulders
Saturday - Badminton
Sunday - Marathon Run Training
I will have to include two runs during the week for marathon training but currently don't have the time and my knee has not improved enough for me to be able to run pain free.
At the moment I am enjoying my pre-workout protein shake before I go to the gym to hit legs. Leg is sore so I might have to avoid dead-lifts and squats, but I shall see. I will however try to go for a run, still need to be training for my marathon and still need to work on knee rehabilitation.
Anyhow, here's my protein recipe for today (similar to others):
400ml water
2 scoop PhD Pharma Whey (Cookie dough)
5g L-Glutamine
Half banana
1 egg white
1 teaspoon organic honey
2 teaspoon organic almond butter
Pinch of cinnamon and nutmeg
3g BCAA capsules upon awakening
For next week I am going to change my workout routine to this:
Monday - Chest and triceps
Tuesday - Legs
Wednesday - REST
Thursday - Back and biceps
Friday - Shoulders
Saturday - Badminton
Sunday - Marathon Run Training
I will have to include two runs during the week for marathon training but currently don't have the time and my knee has not improved enough for me to be able to run pain free.
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