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Wufkar Stops Making Excuses


Wufkar

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Nice update.   That massage sounds ... well ok, it sounds like I'd be fighting to keep from throwing up.  :P    But good job bearing through it and finding your shoulders more shouldery and less eary!

 

 

Level 75.5 ~*~ Ranger

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Current Challenge

"It is difficult.  All things worth keeping are."  Thane Krios - Mass Effect 2

"Maybe it's not as simple as you imagined, Seeker."  Varric Tethras Dragon Age 2

"Staying within your limits is no fun, Ryder."  Vetra Nyx - ME: Andromeda

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There's been talk of weightloss not being linear in the chat, and in the other groups I'm a part of so I just wanted to share this.

 

This chart is from the first time I lost weight, from 180 down to 138.

 

AqoF50c.png

 

This one is this current cycle

 

S4l4LZC.png

 

We fluctuate around y'all, it's okay.

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Current Challenge: Wufkar Stops Making Excuses

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April 15, 2016 Workout Log

 

Deadlift

45x10

95x5

105x5x2

115x5x3

 

RDL

95x5

105x5x2

 

Total moved: 5,225#

 

*Got a work call and ended up running home to go help out.. only for it to be fixed by the time I got home. I gave up my barbell for this :(

 

Probably for the best, I did all the above in about 30 minutes so I was likely on track for something disastrous. 

#cardio

 

 

Current Challenge: Wufkar Stops Making Excuses

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April 16 Workout Log

 

Really more of yesterday's accessories and fiddlefarts at the gym

 

10 min bike. Maybe less. It started squealing which I took that as it crying 'uncle' so I moved on to lifting stuff.

 

Ohp with fixed weight bars (limited by what I can clean)

30x10

50x10x2

50x7

50x9

 

Bent over rows

50x10x3

 

Kroc DB rows

25x10x3

 

Knee raises

10x3

 

Leg press

95x10

135x10x3

 

...legs are weaksauce. Which I knew, but.. Dayum.

/waddles away

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Current Challenge: Wufkar Stops Making Excuses

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April 18, 2016 Workout Log

 

Bench Press 

45x10

85x5

95x5x5 (These felt really solid though one or two reps were a bit wiggly. Feels like my form is getting re-dialed back in. woot! Going to be back to repping 100+ again here real soon.)

85x9 (Wide Grip)

 

My normal grip on the bar for Bench Press is basically the same as a conventional deadlift. I've been toying with the idea of going wider, so finally decided why not? Not too bad, though it feels weird. Weird feels.

 

Assisted Dips (172.2 Bodyweight)

-95x10x3 

 

Curlz for Dayz

- Double Seated Dumbbell Curls - 12.5x10 

- Isolation Curls - 12.5x8x3

- Straight bar Curls - 20x10, 30x10x2

 

Knee Raises

10x3

 

Total Moved: 5,665#

 

Friday night I ran into a Ladies Only Arm Wrestling Competition, so of course I joined in. I got beat in the first round by the eventual winner but ours was the longest wrestle of the night. We were tipping our table :D

 

 

 

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Current Challenge: Wufkar Stops Making Excuses

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Nice bench!! I also do about the same grip width as my deadlift. Been toying with a bit wider recently tho. Definitely weird - and feels harder!

And you'll totally beat that girl next time [emoji6]

Sent from my iPhone using Tapatalk

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Oh neat!    Way to go arm wrestling!     I gotta admit, ever since I saw that video of the chick getting her arm busted, it scares me! :D  Though me and my one teamie used to always arm wrestle after our hockey games (and a few beers).  

 

That pic is badass!

Level 75.5 ~*~ Ranger

Deviant Art Gallery   ||  YouTube Channel

Current Challenge

"It is difficult.  All things worth keeping are."  Thane Krios - Mass Effect 2

"Maybe it's not as simple as you imagined, Seeker."  Varric Tethras Dragon Age 2

"Staying within your limits is no fun, Ryder."  Vetra Nyx - ME: Andromeda

Spoiler

 

::PAST CHALLENGES::

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 20 | 21 | 22

23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42

43 | 44 | NEIN | 45 | 46 | 47 | 48| 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 | 59 | 60 | 61

62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81

 

 

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Nice bench!! I also do about the same grip width as my deadlift. Been toying with a bit wider recently tho. Definitely weird - and feels harder!

And you'll totally beat that girl next time emoji6.png

Sent from my iPhone using Tapatalk

I think it's cus we're so used to using our triceps. It doesn't feel harder per-se, just wigglier. 

The forecast indicates 80% chance of arm-wrestling accessories being added

 

 

Oh neat!    Way to go arm wrestling!     I gotta admit, ever since I saw that video of the chick getting her arm busted, it scares me! :D  Though me and my one teamie used to always arm wrestle after our hockey games (and a few beers).  

 

That pic is badass!

Well, that's why you gotta strengthen up. Strong people are harder to kill. 

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Current Challenge: Wufkar Stops Making Excuses

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Today was massage day. John did not forget last time's instructions to go as hard as he could. holy crap.

 

He just nestled down into my rhomboid/trapezius junction and chilled out there. All 180# of him. Right there. Ow. Then to give it a break he went after the top of my trap and the deltoid insertion. Both of them felt like bones, 'knot' is not a suitable word to describe what's happening there.

 

"Man, that was really a fight there"

"Can't help it, I'm building muscle over here"

 

Hurts so good. 

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Current Challenge: Wufkar Stops Making Excuses

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I think it's cus we're so used to using our triceps. It doesn't feel harder per-se, just wigglier. 

 

ahhh that makes way more sense. youse smaht.

 

super jealous of your massages! i should tell my company to cover that ish.

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Aw man, jeals. I did discover my insurance covers 10 chiro visits but I just have all the side-eye mistrust of what they can actually do and am not really sure how to find a good one. 

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Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Aw man, jeals. I did discover my insurance covers 10 chiro visits but I just have all the side-eye mistrust of what they can actually do and am not really sure how to find a good one. 

Chiro appointments are nice for re-alignment, but I don't do them all the time. I just found a well-reviewed Chiro/MT place on Googz/yelp that took my insurance and tried them out. Success in one!

Current Challenge: Wufkar Stops Making Excuses

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April 20, 2016 Workout Log

 

Bench Press

45x10

85x5

95x5x2

105x5 <---- First bench over 100# since this round back at the gym

105x4

100x5

95x5

 

Bench felt really solid, still not as tight as it could be, but much better than Monday's. Also, I realized I need to actually stretch out my hips since I'm trying to get my legs under them. Weird how that works out.

 

Bent Over Rows 

60x5x5

Did these between Bench Sets

 

Plate Front Raise

25x10x3

 

Hack Squats

Do I have to talk about these? idk. I have no idea how much the machine weighs, or what. Man, I don't like these. Haven't decided if it's a lack of use dislike, or overall dislike.

Machine x10 Reps

10x5x2

 

Total Moved: 5,995

 

If I'd known I was that close I would have curled a 5# dumbbell. sheesh.

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Current Challenge: Wufkar Stops Making Excuses

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Awww yissss, bench.

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Wootwoot on the benchesness!   

 

I am slowly working on DB bench presses since the shoulder tolerates that better.    Since you're super spiff on this exercise, do you have any tips that might help me ease back into BB without aggravating the shoulder?

 

Level 75.5 ~*~ Ranger

Deviant Art Gallery   ||  YouTube Channel

Current Challenge

"It is difficult.  All things worth keeping are."  Thane Krios - Mass Effect 2

"Maybe it's not as simple as you imagined, Seeker."  Varric Tethras Dragon Age 2

"Staying within your limits is no fun, Ryder."  Vetra Nyx - ME: Andromeda

Spoiler

 

::PAST CHALLENGES::

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 20 | 21 | 22

23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42

43 | 44 | NEIN | 45 | 46 | 47 | 48| 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 | 59 | 60 | 61

62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81

 

 

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Wootwoot on the benchesness!   

 

I am slowly working on DB bench presses since the shoulder tolerates that better.    Since you're super spiff on this exercise, do you have any tips that might help me ease back into BB without aggravating the shoulder?

 

 

Shoulders get hurt during bench due to shoulder impingement. Our shoulders are ball joints surrounded by a ton of different muscles which collectively form the shoulder capsule. If our lats and arms aren't set properly when benching, the shoulder has no option but to pinch things while in motion.

 

 

So that being said here's a couple cues that work for me:

  • Closer grip is easier on the shoulder since your upper arm is at less of an obtuse angle to your body. Ergo less strain on the shoulder capsule.

             I usually put my hand under the bar, thumb stuck out and line up the edge of my thumb with the edge of the knurling.

 

  • When you grab the bar try to pull it apart (think band pull aparts) and try to bend the bar towards your feet.

           Those last two help set the shoulder capsule with your lats. Your lats are what keep your barbell from wiggling so much. The cue to bend towards your feet helps counteract the pushing            out (think into a v) with your arms.

 

  • Next make sure that at the top of the press you're not pushing your shoulders forwards to finish the movement. They shouldn't move.

           When you finish with your shoulders pushed forwards you've just disengaged your lats and put all that nonsense back into the shoulder capsule.

 

  • Lastly, build up shoulder strength. add shoulder shockers into your routine with a lot lighter weight than you think.

 

 

The key to avoiding shoulder injury is to bulletproof them. :)

 

If this formatting sucks I'll fix it when I'm at a computer that isn't handheld.

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Current Challenge: Wufkar Stops Making Excuses

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Thanks Wuf.   I do, in fact, have shoulder impingement.    (Water skiing really really reaaaally pissed it off.)    I think you should show me.    In person.   Jus' saying.   I bet you could get me straightened out a bit!

 

tumblr_m4yh4xT47V1r4okq9o1_500.gif

  • Like 3

Level 75.5 ~*~ Ranger

Deviant Art Gallery   ||  YouTube Channel

Current Challenge

"It is difficult.  All things worth keeping are."  Thane Krios - Mass Effect 2

"Maybe it's not as simple as you imagined, Seeker."  Varric Tethras Dragon Age 2

"Staying within your limits is no fun, Ryder."  Vetra Nyx - ME: Andromeda

Spoiler

 

::PAST CHALLENGES::

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 20 | 21 | 22

23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42

43 | 44 | NEIN | 45 | 46 | 47 | 48| 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 | 59 | 60 | 61

62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81

 

 

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