Webby's Fitness

Second physio and recent stuff

2006-02-13T10:05:00.000-08:00

OK so whose been a bad boy and not updated this blog? Me, that's who! Well in truth there hasn't been that much to report. Because of my shoulder i've been doing only cardio ... well ish, you'l see what I mean! Last week I played squash twice, and on the other days did cardio ( running! ). My cardio has been going up and up and it's been a good thing for me to be doing cardio only. I can now do the route from my house, down to St John's shops and back again in about 26-27 minutes which for me is pretty good going!

On thursday evening I had my second physio session. I won't dress it up, the PT was a complete loony toon! She didn't teach me anything of worth. At one point she even tried putting her hands on my shoulder to help heal me by focusing mental energy into my shoulder. Nutter. She did say that there wasn't much she could do for me and that rest and easing back into the weights was the best way forward. I have to take what she said with a small pinch of salt. I think the best way forward is for me to slowly get back into lifting but I must strengthen my rotator cuff as a priority. The PT did point something out that I hadn't noticed before. My right shoulder is noticably bigger than my left, meaning my left shoulder has always been trying to keep up with my right .. with the resulting failure!!!! So I must now work on bringing up my left delt to the same level as my right, and then I need to bring up the strength of both delts to support and strengthen my whole shoulder ... should be easy :-) The PT did say that I could resume upper body workouts if I wanted to as long as I took it easy and didn't do any direct shoulder work for a little bit.

Based on what the PT said on Friday I did my usual biceps/triceps superset workout. It felt great to be lifting again. At the time I did feel a little burning in my rotator cuff but it was nothing worth noting and on the whole the session went great. I didn't go all out with the weight just in case but still went pretty heavy. The next morning my shoulder felt a bit tender for about 2 hours and then it was fine. My biceps and triceps were pretty sore tho!!!

This week I have the whole week off work. Tomorrow and Wednesday i'm off to Newquay with Kerrie, Gemma and Dave so i'll be taking two days off working out which will actually be quite nice. In preparation I thought i'd do a workout that would take me a couple of days to recover from ... legs day! I only did squats and leg presses but by god was it hard! Actually having two weeks from not lifting on my legs and doing plenty of cardio seems to have been good for me, I found squatting relatively easy today!

One thing I did notice though is that I'm not fairly sure that squatting is what buggered my shoulder up not benching as a previously thought. When I wascoming back up on the squat I was also pressing up with my arms. Of course when squatting your arms are right behind your head with your shoulders rotated ... when squatting today I made sure I didn't do this but having my shoulder in that position made me feel like that's how i busted it up. I made a mental note of it!!!

I'd better rush, i'm off out for a diet coke with Jo tonight, although she'll be late. She said meet at hald seven, which in Jo land will mean 8pm at least! And when I get back I need to pack for my trip tomorrow!! L8r's!

Running, running and more running!!

2006-02-07T15:15:00.000-08:00

Well I can't lift anything because of my shoulder still. Talking of which, my shoulder is feeling a bit better now. The grinding is much less severe, although it is now feeling quit tender during the day. It is definetly on the mend though. I've been doing the exercise the physio first taught me, every day for about 10-15 minutes. Anyway ... as I was saying, I can't lift so i've been running like a mad man! I've actually lost a bit of fat from doing it too! I don't want to be losing weight right now because I would lose some muscle mass because I can't lift.

Nothing much else to report right now ... bit boring tonight!!! Cya next update!

First physio

2006-02-05T15:56:00.000-08:00

I had my first physio session on saturday. It went pretty well. The diagnosis is kinda what I expected - rotator cuff. Now i haven't torn anything, and there is no permanent damage. I will have to back off the lifting for a while but it shouldn't be a show stopper. I was shown a basis exercise to perform, which I have been doing. I've got my second session on thursday night at 8pm. I'm trying to look on the bright side with this!

I haven't worked out in 3 days because i've was seriously unhappy about my shoulder and when i've been doing my running i've been drastically increasing the distance i've been doing. I decided tonight was the time to get off my ass and run!! I did a huge ( for me! ) run. I was only out of the house 45 mins but I covered some serious distance. From the house down to St Johns shops back up parton road, left at the vets, around oldbery orchard, back round to the Bat and Ball and then back up to the house! I was cream crackered!!

Couldn't do chest night

2006-01-31T15:59:00.000-08:00

Tuesday night is my normal chest/triceps night. Because of the shoulder injury I decided not to do my normal chest night because flat db and barbell presses would not be good for my shoulder. Instead I did 4 sets of db curls supersetted with standing tricep extensions, followed up by 4 supersets of db hammer curls. This took about 25 minutes and was exhausting. I followed my weights session up with a half hour run around the village.

Oh and i've booked to see a sports doctor on saturday morning ... I want a diagnosis asap!!!

The big question now is what do I do tomorrow night. I don't think doing my normal back routine is a good idea!! I think some serious abs followed by another run might be the best course of action. Damn injury. I hope I get it sorted soon!!! It's consuming my every waking thought!!!!

Shoulder Injury :-(

2006-01-31T04:52:00.000-08:00

So its day two of getting back into bulking and i've hit a problem before i've even started :-( I can't tell you how dissapointed I am right now!!! My left should has developed a problem. When I move it around it makes one mighty great crunch and pop. I'm also getting it a little bit in my right shoulder too. This shouldn't happen!

Ok so it's not the end of the world I know ... but my body is giving me a warning sign. I've noticed slight clicking and funnies with my shoulder since Christmas but have just dismissed it as nothing to worry about. Then last week whilst doing DB presses my right shoulder was crunching and clicking a lot. Again no pain. If I move quickly I can halt this before it turns into a real injury that might stop me working out. John Stone lost 8 months to a shoulder injury, and I don't want that to ever happen to me!!

Why has it happened now? I have a feeling that the barbell bench press and lat cable pulldown have caused it, but I can't be sure. There is a local sports injury clinic, I think I might take a trip there to get it checked out.

The Story So Far ... Part 2 ...

2006-01-30T04:39:00.000-08:00

I had made the decision that I needed to start bulking. After my initial fat loss phase I was 142lbs with a waist that measured 82.5cm. To get bigger I needed to start eating big, I was eating about 3000 calories per day and I was certainly going up in size. Looking back on it I should have eaten more, but I was scared to death of putting on too much fat!

In about two and a half months before Christmas I threw on exactly 10lbs of body weight. It came to Christmas time and I was exhausted. This was mainly due to work but the bulking was taking it out of me! I decided that it would be wise to take a week off over the Christmas period, this should give my body a chance to recover and i'd come back ater Christmas with more energy. HOW WRONG WAS I!!! During my week off I caught a cold and got sick. This meant I had to take a second week off, and then another half week because I caught *another* cold on New Years Eve!!! In the grand scheme of things it was only a two week break but at the time it seemed like a lifetime!!! My bad luck was to keep running ... on coming back to work after Christmas it was a case of all hands on deck to complete the project I was working on. I was having to work saturdays ( as I was before Xmas too ) and I was staying till very late at work some nights. I never stopped working out or lifting, but my intensity could have been better and to be honest I was down right EXHAUSTED. Work was sucking the life out of me. And the bastards didn't deserve my efforts ... not a single word of thanks ( but that's a different issue! ).

The Story So Far ....

2006-01-29T15:11:00.000-08:00

Here's the story of what this site is about and why i'm writing it. It's not going to be a wailing rendition of my life story though!!!

It all started almost a year ago now. My long time friend Alcoholic Olly had a joint membership to a local gym with his then girlfriend. They had a particularly good deal. She didn't want to be a member any longer so they asked me if I wanted to take over the membership. It was only 25 quid a month so I thought why not! I had no serious intentions about it. But somewhere in the back of my mind i'd always fancied looking a bit better.

So Alcoholic Olly started showing how to do things in the gym (or so I thought at the time). Several months passed and I flitted in and out of the gym not really putting that much effort in and not really knowing what I was doing. Then something happened. I can't really explain it. At the time I'd been a smoker for about a 18 months, I was begining to smoke more and more and I'd reached the 20 a day marker. One day I decided that enough was enough. I was going to quit the fags and teach myself how to work out properly, and I mean properly. This was going to be a huge lifestyle change. Even to this day I'm not sure what spurred me to do it. But from this point on I was committed. I haven't touched a smoke since!

I needed to find out how to work out properly, Alcoholic Olly did give me a fairly good start, but I wanted more. I started searching the web. Whilst searching the web I came across the website of a guy who'd totally transformed his life. He'd gone from fat to fit in a few years ... this was more like it, just what I was looking for. This guy had also built an awesome website giving details of how he did it, with a great discussion forum ... check it out here www.johstonefitness.com

Ok so we're now at August 2005. I'd read a bit and I knew a few of the basic lifting principles. I was going to start my journey into becoming healthy, big and ripped!!! The key to this would be exercise and nutrition. I decided firstly that I needed to loose some weight and I needed to learn what eating plan worked for me. In the space of 2 months I lost quite a bit of fat, through running and lifting. I now that I was undereating and not liftin big enough or hard enough. BUt i'd lost some weight and I felt better about myself ... the only problem that was I lost a lot of fat and I was left looking like a skinny wretch!!! I needed to pack on some muscle! It was at this point that I decided that I simply had to start bulking. I had to forgo the idea to being totally lean until I'd packed on some size ... but winter was coming up so I thought the time was right to start eating like I meant it!

First Post!

2006-01-20T12:45:00.000-08:00

Ok so here it is ... my first post on my first ever blog!