Hwrdfrnd's Challenge

[hwrdfrnd]

Hey all,

 

So I have been on these boards a while and decided that maybe a challenge would be a good way to structure my current goals.

 

Backstory: I started my fitness journey in March of 2014. I started with P90X3 and before too long decided to buy a oly weight set and rack off craigslist instead. I really enjoy lifting, but I went too hard too fast with piss poor form and hurt my left shoulder on the bench press. After a couple of times re aggravating my shoulder over the last year I decided to force myself to take time off and heal and a 6 week challenge sounds like a good way to do that in a structured manner.

 

Main Quest: Recuperate so I can get back to learning to do fun stuff on the rings. I actually feel good almost enough now, but I'm not falling into that trap again!

 

Goal 1:  Heat & Massage(+2 wis, +1 con)

I will heat and massage until I can do so 100% pain free and to a minimum of 3 weeks at least twice a day.

 

Goal 2:  Recuperate(+1 wis, +2 con)

I will stay away from weights and rings and push ups and dips and all that other stuff until the end of this challenge, even though I really want to get back into it, like really really

 

Goal 3: Slow and Steady(+2 str, +2 wis)

Once I feel 100% ready, not "close enough" or "just a little tender" I'll start doing PT exercises on a theraband, ROM exercises and the like, and very slowly add in dumbbell eccentric phase work with low weights and high reps( I've done a lot of reading lately that suggests eccentric phase work is looking very promising for tendinopathies)

 

Side Quest: Stay Motivated(+2 wis, +2 int)

When I have a structured routine and can feel myself progressing, I found keeping to a strict diet and healthy lifestyle quite easy, hell I could live on chicken/steak and broccoli every single day and be fine with it. Being sidelined though It has become very difficult to pass up all the vending machines at work and keep my water intake up. So I'm going to try my bestest to keep on track with diet, water and smoking and stay away from all the processed, chocolate coated fatty num-nums.

[hwrdfrnd]

First post dibs...it's mine and you can't have it! !

[Geezee]

First non-OP post dibs.  

 

Sorry, couldn't help myself. 

 

Anyway. I like your challenge better than mine. Yours is a challenge to NOT do things... and my couch potato DNA really likes the sound of that. But then again, you do have your Side Quest. Good luck! I hope you heal up smoothly! 

[jengetsit]

3rd ... 

 

Shoulder injuries suck. Sorry to read you had one. Sounds like you are being smart about it, though. It's tough to stay away from ligting when you've got the fever to do it. My pain issues respond very well to heat therapy too. I'm the same way with diet--it's easy as long as I'm making progress and have some structure. 

 

Good luck!

[hwrdfrnd]

Yes it is very hard, every time I walk past my garage it is the walk of shame with weight plates and rings glowering at me in a mix of contempt and disappointment, followed by the sweet sultry and nonconfrontational words of that smooth talkin ice cream, telling me it will all be alright and inviting me to come zone out on Netflix with it.

[jengetsit]

Could you still do lower body, like leg extensions, leg curls, lunges? 

[hwrdfrnd]

I could but that's how it has started both times I reinjured myself. I'll go do just some lower body and then ill add in some light upper body and get cocky and and in 2 weeks I'm starting over. So nope, I'm staying off the exercise until I'm sure I'm good this time.

[Achaedia]

Sometimes letting yourself rest is a challenge! I like how all of your goals award wisdom

[hwrdfrnd]

So far so good, heat and massage seems to really be helping my shoulder, but my elbow is still being cantankerous. I just can't figure out how to tell if I'm massaging a trigger point or poking the hell out of a sore tendon.

 

So far I've found:

 

A HUGE knot on the bottom of my left tricep near the elbow...no wonder I'm always in pain.

 

A sharp spot on the top middle of my forearm that I plan on working out

 

My left trap is a lot more tender than my right, right above my scapula

 

A mysteriously tender spot on the top of my bicep

 

my left shoulder is almost pain free during massage now.

 

It is getting to the point that I am wondering if I'm finding all these spots cause they are really knotted or I'm over analyzing every little pain, but I guess time will tell.

[hwrdfrnd]

Still plugging along with massaging and heat, though 3 times a day is hard to do sometimes due to work, kids yadda yadda.

 

I started carrying a small plastic ball from my daughters old toys and using it to work on my traps and biceps and found a really sharp pain in my bicep near my elbow, when I work on it I get referred pain in my shoulder, like a small sharp ache when I'm pushing on that spot.

 

I'm feeling very lazy lately, and if I ever meet the person that keeps putting honey buns into the vending machine at work, they may get some words from me

[Amdhiel]

Hello and Welcome to the Rebellion!

My name is Amdhiel and I’m an ambassador for the Assassin Guild. I see that your challenge includes a few things that we Assassins enjoy and we’d love to help you crush your goals! 

If you want to gather some more information about the guild, stop buy the Assassin Guild Info & Announcements thread to find out what’s happening. If you want to find someone with similar interests, including gymnastics and other forms of body weight training, keep an eye out for the Assassins Phonebook.

If you want to get to know our crazy guild better or just ask a question stop by the Assassins' Den or the Level 1 Assassin Initiates Q&A/Chat thread for Level 1’s and introduce yourself. We’re a friendly and supportive guild so don’t be shy about sending us messages or asking for help!

If you ever have any questions or need any help, please let me or any Assassin Ambassador know.  You can get in touch with me by posting in my challenge thread or by sending me a private message. 

The Ambassadors and I will be checking in on you from time to time to see how you’re doing. Remember that most successful path is one that includes plenty of support. You're an amazingly strong person and I know you can crush those goals!

[Chris-Tien Jinn]

Still plugging along with massaging and heat, though 3 times a day is hard to do sometimes due to work, kids yadda yadda.

 

I started carrying a small plastic ball from my daughters old toys and using it to work on my traps and biceps and found a really sharp pain in my bicep near my elbow, when I work on it I get referred pain in my shoulder, like a small sharp ache when I'm pushing on that spot.

 

I'm feeling very lazy lately, and if I ever meet the person that keeps putting honey buns into the vending machine at work, they may get some words from me

 

Keep doing what you can when you can.  Anything is better than nothing .... and be patient.  It's taken months sometimes to get over an injury .... and then to work out of the kinks that linger. 

 

Vending machines are evil .... is there anything GOOD in yours that you can substitute?  Or a snack you can bring to do battle with the honey buns???

 

[Blaidd]

have you tried active recovery?

 

You might notice that someone has added tags onto your thread.  This is not to pigeonhole you into a specific guild, but rather to attract the attention of the guild ambassadors because of your lifestyle or a grouping of goals, so that they might be able to motivate, encourage and advise you of anything during your challenge with us.  You don't even need to wait for them, you're welcome to pop into the Adventurers to say hi and introduce yourself and to see what they're about. Also you are more than welcome to drop me a line at any time if you need anything.

 

Good luck

AB xx

[Elastigirl]

How has the shoulder been doing is it healing? What are you doing for recovery this week?

[hwrdfrnd]

I'm still plugging along just not much to update really. My shoulder feels pretty great and I haven't found any new knots or tight spots so I think I'm ready to get back into the swing of things. After talking to another member I'm seriously considering trying out GB's foundation 1.

Between the incremental difficulty increases and the integrated mobility to go along with the exercises I think it is at least worth a try.

And some of the progressions look fun as well

[Elastigirl]

Is that Gold Medal Bodies Foundation? I loved the BW one ! They lay out the progression so well, it is an awesome program

[hwrdfrnd]

Gymnastic bodies, the guy who made it was/is a national coach so he must know what he is talking about hehe

[starsapart]

Oooh, sounds like fun!

[Elastigirl]

Gymnastic bodies, the guy who made it was/is a national coach so he must know what he is talking about hehe

I can't remember who, but I think a few assassins have used the program. Agreed, he sounds pretty knowledgeable.

[hwrdfrnd]

Well 3 weeks down and I'm still being lazy lol, my shoulder and elbow both feel 100% so its time to stop being lazy and get back into the swing of things. After looking more closely at the gymnastic bodies program it definitely looks like a good fit for me right now as there js barely any work involving the shoulder at first, just incline pushups off the top of my head and some mobility work so it sounds like a good easy way to get back into things.

I'm going to try it out tomorrow.

[starsapart]

How did the attempt go?  Can't wait to hear about it!

[hwrdfrnd]

Yeah, I'm a very forgetful person lol.

I tried out foundation 1 for the first time finally on the 30th. It doesn't look like much on paper so to speak but the next day I had all kinds of new aches I never felt before...like doms in my obliques.

Both my shoulder and elbow came out ok, though they definitely feel a lot weaker than before, but I think this easier pace and slow slow progression paired with mobility work are definately going to help. I never thought I was too inflexible until I tried some of those drills lol I felt like an old man.

It was a lot of fun exercising again, but of course I was supposed to work out again today and got stuck doing a double shift at work. :-(

[starsapart]

Yeah, I'm a very forgetful person lol.

I tried out foundation 1 for the first time finally on the 30th. It doesn't look like much on paper so to speak but the next day I had all kinds of new aches I never felt before...like doms in my obliques.

Both my shoulder and elbow came out ok, though they definitely feel a lot weaker than before, but I think this easier pace and slow slow progression paired with mobility work are definately going to help. I never thought I was too inflexible until I tried some of those drills lol I felt like an old man.

It was a lot of fun exercising again, but of course I was supposed to work out again today and got stuck doing a double shift at work. :-(

 

Ugh, doubles are pretty awful.

 

But it's okay, there's always another day!  Hope you can rally and sprint to the finish!  The challenge is nearly done, after all!

[hwrdfrnd]

Well I woke up with that all too familiar shoulder pain again...

It is time to go get an evaluation from a doctor I think lol

[hwrdfrnd]

So went to see a sports medicine doctor. He said I have a left AC sprain caused by scapular dyskinesia. I have an appointment with PT to see if we can get my scaps to act right and strengthen my rotator cuff.

Maybe I should have went to a doctor sooner....maybe