Author Topic: IroNat  (Read 172533 times)

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #950 on: June 09, 2021, 03:52:45 AM »
Thank again for you help.

I've been following your suggestions regarding one arm overhead presses. I'm up to doing several sets of 10 a day....pretty much each time I think of it. They aren't painful for me to do expect maybe the first 1 or 2 reps. I am still confused about to do the lateral raises the way you suggested. I'm also doing rotator cuff 90 degrees external rotations with no added weight. It takes a few reps before I get to the full vertical position (or top of the movement). I started these because it seems as if when my elbow is parallel to my shoulder is my weakest position with the most pain. Happens when either putting something into or taking it out of the microwave. It is an aggressive approach to the problem.

My shoulder still hurts much of the time, but mostly the late night and early morning hours before I get up. I suppose this is because there is nothing to distract me from it. I took an Aleve this morning when I got up to pee and then went back to bed for another half hour.

At the moment, my shoulder and arm aren't bothering me at all. My suspicion is that it is a pinched nerve because of the fact that sometimes the pain runs all the way down my arm.   

I did not suggest doing lateral raises or those other movements.  That was someone else.

I recommend only doing the 1 arm presses at this point.

Stick with it for at least 3 months before adding anything else.

Once you work up to several sets then do the exercise only 3 times per week or every other day at the most.


IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #951 on: June 09, 2021, 05:44:05 AM »
6/9/21

Dips - 50 reps
Incline db curls
Cable v-bar bent over tricep extensions
EZ bar narrow grip curls
Cable tricep pushdowns
Db concentration curls
Above all 3x8-12 except dips.

Plate pinch - 5,4,3,2,1
Reverse wrist curls - 1 set max reps

Ab wheel

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #952 on: June 11, 2021, 06:49:41 AM »
6/11//21

Power clean & press - 5,4,3,2,1+
Deadlifts - 5,4,3,2,1+
Barbell rows - 3x8

later...

1 leg calf raises - 3x max reps
Reverse calf raises - 3x max reps
Good mornings with barbell - 3x10
Ab wheel

Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #953 on: June 11, 2021, 06:37:32 PM »
I did not suggest doing lateral raises or those other movements.  That was someone else.

I recommend only doing the 1 arm presses at this point.

Stick with it for at least 3 months before adding anything else.

Once you work up to several sets then do the exercise only 3 times per week or every other day at the most.

Whew, that's a relief. Not sure who it was, but it may not have been a good suggestion, I tried doing lateral raises last night and the pain was intense so I discontinued doing them.

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #954 on: June 12, 2021, 07:45:53 AM »
6/12/21

Dips - 50 reps
Standing alternate db curls - 50 reps
Incline ez bar tri extensions - 30 reps
EZ bar curls - 30 reps
Cable tricep pushdowns - 30 reps
Reverse grip ez bar curls - 30 reps


IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #955 on: June 15, 2021, 06:19:30 AM »
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

bhank

  • Getbig III
  • ***
  • Posts: 714
Re: IroNat
« Reply #956 on: June 16, 2021, 04:21:16 PM »
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

You are doing legs chest legs and back and biceps and triceps all the same day? No warm up set before a 5 rep bench? And the fuck is a plate pinch?

Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #957 on: June 16, 2021, 04:38:19 PM »
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

Backward treadmill walking or running seems impossible to me. I have issues with balance when walking or running forwards on the treadmill. Never-the-less, I am interested in finding out if I can do it at all. I might give it a try next time I go to the gym. I'll make sure there a plenty of people around to pick me up should I fall....which seems pretty likely.  :)

bhank

  • Getbig III
  • ***
  • Posts: 714
Re: IroNat
« Reply #958 on: June 16, 2021, 05:05:33 PM »
6/15/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 30 rep
Cable bent over tri extensions - 30 reps
Ez bar curls - 30 reps
Plate pinch - 5,4,3,2,1

later...

Tricep pushdowns - 3x10-15
Ab wheel

I am going to try walking backward on the beach and possibly some beach lunges next leg day I don't have a treadmill

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #959 on: June 17, 2021, 03:25:01 AM »
You are doing legs chest legs and back and biceps and triceps all the same day? No warm up set before a 5 rep bench? And the fuck is a plate pinch?

Hey Bhank!

I do about 3-4 warmup sets before the bench work sets.  Likewise the squats.

Plate pinch is when you pinch plates together for grip.




IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #960 on: June 17, 2021, 03:30:42 AM »
Backwards walking on treadmill...8:00




IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #961 on: June 17, 2021, 04:16:24 AM »
Backward treadmill walking or running seems impossible to me. I have issues with balance when walking or running forwards on the treadmill. Never-the-less, I am interested in finding out if I can do it at all. I might give it a try next time I go to the gym. I'll make sure there a plenty of people around to pick me up should I fall....which seems pretty likely.  :)

The treadmill is off, not running, when you do it.

Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #962 on: June 17, 2021, 01:16:17 PM »
The treadmill is off, not running, when you do it.

Really? I read a little about how to do backward treadmill walking and it was suggested you set the speed very low and raise the incline high.

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #963 on: June 17, 2021, 02:10:40 PM »
Really? I read a little about how to do backward treadmill walking and it was suggested you set the speed very low and raise the incline high.

I do that sometimes.

Try it without it running like the kneesovertoesguy says.  Much safer and just as good if not better.

Not worth getting hurt.

Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #964 on: June 17, 2021, 04:47:48 PM »
I do that sometimes.

Try it without it running like the kneesovertoesguy says.  Much safer and just as good if not better.

Not worth getting hurt.

That is definitely what I will do. Like I said, my sense of balance is off......didn't used to be. It could be something that happens with age. When I fell while weeding the rock garden awhile back, I lost my footing. That never would have happened when I was in my 30's and 40's. Now I seem to lose my balance on a regular basis. Fortunately, most of the time I recover it avoiding a fall.

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #965 on: June 17, 2021, 05:24:39 PM »
That is definitely what I will do. Like I said, my sense of balance is off......didn't used to be. It could be something that happens with age. When I fell while weeding the rock garden awhile back, I lost my footing. That never would have happened when I was in my 30's and 40's. Now I seem to lose my balance on a regular basis. Fortunately, most of the time I recover it avoiding a fall.

Here's something that is supposed to improve your balance.

Sounds a bit wacky but it's is recommended.

As you walk forward at a normal pace, do a 360 spin, resume walking, do a 360 in the opposite direction.

Do this a few times when you walk.  It's said to improve your balance by affecting the inner ear where balance comes from.

The Scott

  • Getbig V
  • *****
  • Posts: 14568
  • I'm a victim of soicumcision!!
Re: IroNat
« Reply #966 on: June 17, 2021, 05:36:48 PM »
Here's something that is supposed to improve your balance.

Sounds a bit wacky but it's is recommended.

As you walk forward at a normal pace, do a 360 spin, resume walking, do a 360 in the opposite direction.

Do this a few times when you walk.  It's said to improve your balance by affecting the inner ear where balance comes from.

I would trip over my crutches, LOL!   ;D ;D

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #967 on: June 17, 2021, 05:46:36 PM »
I would trip over my crutches, LOL!   ;D ;D

Maybe you could just spin you head around...


The Scott

  • Getbig V
  • *****
  • Posts: 14568
  • I'm a victim of soicumcision!!
Re: IroNat
« Reply #968 on: June 17, 2021, 05:49:08 PM »
Maybe you could just spin you head around...



I can do that!! ;D

Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #969 on: June 17, 2021, 06:32:01 PM »
Here's something that is supposed to improve your balance.

Sounds a bit wacky but it's is recommended.

As you walk forward at a normal pace, do a 360 spin, resume walking, do a 360 in the opposite direction.

Do this a few times when you walk.  It's said to improve your balance by affecting the inner ear where balance comes from.
I think I will need a guide rope to pull this trick off. I probably should not have donated my wife's walker to the senior center. Looks like I might need one.  ;D

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #970 on: June 18, 2021, 06:09:27 AM »
6/18/21

Power clean & press - 5,4,3,2,1
Standing barbell press - 30 reps
Deadlifts - 5,4,3,2,1
Barbell rows - 30 reps
Barbell curls - 30 reps
Reverse barbell curls - 30 reps
Ab wheel

later...
Backward treadmill - 6 min
Db straight leg deadlift - 20 reps
Neck strap - 20 reps
Neck forward bend with weight plate - 20 reps
Plate pinch - 54321
Db shrugs - 30 reps

bhank

  • Getbig III
  • ***
  • Posts: 714
Re: IroNat
« Reply #971 on: June 19, 2021, 05:31:22 PM »
Backwards walking on treadmill...8:00





This dude is going to help us regrow cartilidge and meniscus lol sounds too good to be true but going to try backwards beach walking this week cant pass up on a new meniscus

Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #972 on: June 19, 2021, 06:02:25 PM »
This dude is going to help us regrow cartilidge and meniscus lol sounds too good to be true but going to try backwards beach walking this week cant pass up on a new meniscus

Guess anything is worth a try. Regrowing meniscus is complicated because there are so many factors which make that impossible or possible depending on the circumstances. If it has been completely removed, it can be replace with donor meniscus. Overall, once it is gone it is gone. I had arthroscopic surgery for a torn meniscus many years ago. Because such a small amount of tissue was removed (dime sized) holes were punched into the bone (microfracturing) to facilitate the growth of new tissue which isn't much like meniscus cartilage.

Unfortunately, I was supposed put no weight on that knee for a month. The same day I had the surgery, my wife fell and I had to help her up. The result was that I put weight on that knee. This probably explains why it has never felt great since that time. There was also a lot of nerve damage, which caused neuritis that extended all the way down into my foot. For a very long time afterwards, it would flare up and my right foot would go completely numb. When it did, I could barely take another step. It is still not normal, but it is a lot better. 

IroNat

  • Getbig V
  • *****
  • Posts: 13761
  • Few men look good in beards and even fewer women.
Re: IroNat
« Reply #973 on: June 20, 2021, 08:02:24 AM »
Age definitely factors into regrowing meniscus.

After age 45 or so it becomes more and more difficult.

Bhank may still be able to do it.

Blood into a joint can work wonders.  The problem with the knee joint is little blood flow.

In any event, we sometimes should give things a shot and see if they work.

Walking backwards is one such method. 

You can pick up a used treadmill for free.  It doesn't even have to work.


Primemuscle

  • Getbig V
  • *****
  • Posts: 33758
Re: IroNat
« Reply #974 on: June 20, 2021, 03:15:29 PM »
Age definitely factors into regrowing meniscus.

After age 45 or so it becomes more and more difficult.

Bhank may still be able to do it.

Blood into a joint can work wonders.  The problem with the knee joint is little blood flow.

In any event, we sometimes should give things a shot and see if they work.

Walking backwards is one such method. 

You can pick up a used treadmill for free.  It doesn't even have to work.

Everything I read suggests that you cannot successfully regrow your meniscus regardless of age. The meniscus does have the capability to repair and regenerate through stem cell therapy. But, stem cell therapy is trying to patch a hole while the whole knee is crumbling around it. The procedure I had grows cushioning for the knee but it is not new meniscus cartilage.

https://www.caringmedical.com/prolotherapy-news/stem-cells-for-knee-meniscus-tears/