All Pain

All Pain

After my first workout on shoulder, I feel all out and no more strength. Today, even hard to carry hand. I have tried so hard to type this article.

Oh My God, the pain is unbearable. I feel like I should give up bodybuilding. If the pain continues, then I guess I have to drop bodybuilding and venture into other sports. The only motivation drives me is the articles that I read from Flex magazines.

They really follow strict diet and full time workout. For me, I'm just an ordinary guy who goes to work 5 days a week and 10 hours a day. So, I can't really follow the exact table that is published in those magazines unless it is Saturday or Sunday or any public holiday.

Right now, I took my medical leave and just lying down on my bed. I want to continue sleeping. Damn its pain.

3 Days Rest

I took rest for 3 days after my shoulder day workout. I feel a lot better now. The pain is still there, but I have been advice by my GURU, "DON'T TAKE MORE THAN 3 DAYS REST" Make me to stop my rest and can't wait to hit gym again.

Tomorrow is my chest day. I will do a combination of chest and biceps exercise in one day. Hope the pain won't make me stop or skip my training.

Chest exercise combinations:
1. Flat bench press
2. Incline Bench Press
3. Decline Bench Press
4. Pullover

Biceps exercise:
1. Standing curl bar
2. Alternate dumbbell
3. Thigh support dumbbell

Injured my head in the gym (5 stitches)

Yesterday, as usual I went to gym. I supposed to exercise my quads, calves, triceps, and forearms before taking my 2 days off to complete my weekly exercise cycle. After done exercise for my quad, I continued to do calves exercises.

Then, I took rest for 5 minutes before continuing do my triceps exercise. I went to the cable machine. Place the motor at top but it was loose. I tried to tighten, but can’t do that. It was able to hold in that position. So, I don’t bother about it, straight away changed the cable handle to triceps pull down cable bar (small V shape bar).

First set, I did 80lbs for 12 reps. Rest for 30 seconds. Then continue to do the second set at 100lbs. When I tried pulling down the cable for first rep, the motor fall down right on my head. At the moment I felt no pain and slowly within seconds I felt like something flowing on my forehead. When I checked the mirror, it was blood and it flowing heavily.

Luckily, my wife followed me to the gym that day. I took my gym towel and keep pressure on the wound. We got to the car as soon as possible and went to hospital. I was so scared on my skull or brain could damage. The doctor keeps on asking, is there any vomiting or faint? I felt nothing like that, only pain and tired of course (after quads exercise, what you expect).

After x-ray report came, it was nothing wrong on skull and everything looks fine. I’ve got 5 stitches to cover the wound. Now taking rest for maybe 2 to 4 weeks. I was so lucky. I learned something. Next time, I must be very careful when dealing with plates and metals. This could be very dangerous.

First Day Exercise after Injury

First Day Exercise after Injury

I know it is tough to go exercise after injury. Probably, it is not really cured well yet. But, if you visit hospital, there are so many patients tried so hard to do physiotherapy exercise. I know, this is for accident or other serious type of cases. But, can you the point? They are injured and trying to get well by doing some physiotherapy.

So, during my first 2 weeks of exercise, I won’t be lifting 100lbs of dumbbells or 200 pounds of bars… but, just 10% of whatever max I did before. That is 10lbs dumbbell and 20lbs bars (no plate at all)..

Plus, I’m going to do a routine of 20 minutes cardio workout (cycling, rowing, treadmill, etch) before and after exercise sessions each day. This is because; I need to increase my metabolism rate. I have rested too much (3 weeks), by not damaging any muscles, just sit on the sofa watching tons of DVDs (of course pirated – I’m not that rich)… I need to wake these muscles up from their deep sleep but, cannot give too much pressure as I’m still recovering. So, a combination of 40 minutes cardio plus 40 minutes of muscles exercise, 4 days a week will be good planning.

My first day exercise program is as below:

1. 20 minutes cycling at low tension

2. Back

3. Shoulders, Trap

4. Biceps

5. 20 minutes of rowing at slow pace