January - March 2007

[John]

Here's a couple of Quicktime videos of some of the MRI images of my ailing R shoulder:

Sagittal sections 1.7MB
Coronal sections 1.2MB

Coronal shot of R shoulder showing worn supraspinatus

Here's a sample coronal section. You can see the damage to the supraspinatus tendon attached to the upper side of the head of the humerus. (The supraspinatus is the one coming in from the right of picture below the trapezius muscle and passing beneath the section of the collar bone visible above the shoulder joint.)

Here's a link to a simple explanation of the convention for describing the planes of anatomical sections: Planes of Section

An excellent site about MRI: e-MRI

[John]

• Smith machine bench presses: to 70kg
• Crosover low pushes: to 16.25kg
• Triceps Extension machine: to 81kg (3reps)
• Upright Pec Fly Machine: to 96kg

[John]

Afternoon:

• Pull-ups: 16x0kg, 10x10kg, 8x15kg, 6x20kg, 4x30kg, 10x10kg
• Seated rows: 12x65kg superset
• Lat pulldown machine: 12x65kg, 10x95kg, 5x115kg, 12x85kg
• Rear delt machine: 12x40kg, 10x54kg, 8x68kg, 6x82kg, 12x68kg
• DB front raises: 14x12kg
• DB lateral raises: 12x6kg, 10x8kg, 8x10kg, 8x12kg, 17x10kg
• Cable low pushes: 12x8.75kg, 10x11.25kg, 8x13.75kg, 6x16.25kg, 12x13.75kg

Came down in weight for the seated rows to get full ROM. Under-estimated the weight for lateral raises. Haven't done these for yonks.

[John]

Les Mills Lower Hutt after work:

• Back squats: 12x60kg, 10x80kg, 8x100kg, 5x110kg, 4x100kg
• 45° leg press machine: 6x240kg
• Leg extension machine: 10x117kg
• Horiz. leg curl machine: 12x32kg, 10x46kg, 8x74kg, 6x95kg, 12x74kg
• DB lunges: 12x28kg
• Smith calf raises: 12x120kg, 10x160kg, 8x200kg, 6x220kg, 12x180kg
• Seated calf machine: 12x185kg

[John]

After work:

• 500m row, 1:34.3 - should'a warmed up
• Abs machine: 12x25kg, 10x30kg, 8x35kg, 6x40kg, 12x35kg
• Leg raises: 12
• Hyperextensions: 12x0kg, 10x5kg, 8x10kg, 6x20kg, 12x10kg
• Full crunches: 12 + 12 with band
• Side raises on hyperext. machine: 10xL, 10xR
• Ball crunches: 12
• Shrugs: 12x120kg, 10x140kg, 8x160kg, 5x180kg
• Cable low push: 12x8.75kg, 22x8.75kg, 15x11.25kg, 20x8.75kg
• Pullups: 12x0kg

Lost grip on 180kg shrugs. Second set of cable low pushes to failure.

[John]

Evening:

• Smith machine BP: 12x30kg, 10x40kg, 8x60kg, 6x70kg
• BP (free BB): 12x60kg, 8x70kg
• Incline BB press: 12x40kg, 5x60kg
• Cable low press forward: 10x18.75kg, 10x17.5kg
• Seated pec fly machine: 12x40kg, 8x96kg, 12x82kg
• Triceps extension preacher: 12x55.5kg, 10x67kg, 5x81kg
• Pullups: 15x0kg, 10x10kg, 6x15kg, 4x20kg, 8x10kg, 12x0kg
• Seated cable rows: 12x75kg
• Lat pulldown machine: 12x65kg, 10x95kg, 8x105kg, 5x115kg, 12x85kg
• Rear delt machine: 12x425kg, 10x56.5kg, 8x70.5kg, 6x84.5kg, 12x68kg
• DB front raises: 15x12kg superset
• DB lateral raises: 12x7kg, 10x9kg, 8x12kg, 6x14kg, 12x12kg

[John]

Evening:

• 500m rowing sprint, 3:49.8
• Biceps curl machine: to 60kg
• Hammer Curls: 12x14kg superset
• BB Shrugs: to 180kg

[John]

Awfully hot and sticky day. Did some rowing on new Concept 2 model E machines. Afternoon:

• 1000m warmup 4:10.9
• 1000m 3:48.8
• Did some weights and pullups but can't remember what

Evening:

• Row 1000m 3:48.7, 500m 1:53.6
• Did some more weights including the lean-over-the-bench-pull-the-bar-on-pivot thing up to 80kg
• Row 500m for time: 1:31.6

[John]

Called to watch the record-breakers straining on the ergs at Bob Bridge's in Kerikeri.

Did a 500m on Saturday (1:29.0), a 1000m (3:28 or so) and a 100m (17.0) on Sunday. I totally suck at 100m.

[John]

Did two workouts at Les Mills Takapuna. We stayed at the motor camp just down by the beach. Can't remember what I did.

[John]

First day back from holidays!

• 1000m row - warmup
• W/g, o/h pullups: 12x0, 10x10kg, 8x15kg, 6x20kg, 12x10kg
• Seated cable row: 12x68kg superset
• Alt. Smith and free BB BP: 12x20kg, 12x40kg, 10x40kg, 10x50kg
• Free BB BP: 8x60kg, 12x70kg
• Standing low cable press: 12x11kg25 + 12x13kg75 supersets.
• Pec deck: 12x40kg, 10x61kg, 8x82kg, 6x103kg
• Rear delt machine: 12x40kg, 10x61kg, 6x82kg
• DB front raises: 12x14kg superset

[John]

• Triceps machine: 12x46kg, 10x60kg, 8x74kg, 5x81kg, 9x72kg
• Triceps pushdowns (rope): 10x35kg superset
• Barbell curls: 12x15kg, 10x25kg, 8x35kg, 6x40kg, 12x35kg
• Preacher EZcurl: 10x36kg

[John]

• Front squats: 12x20kg, 10x40kg, 8x60kg, 6x70kg, 3x80kg, 12x60kg
• 45° press: 12x160kg, 10x200kg, 5x240kg
• Lying leg curls: 12x32kg, 10x46kg, 8x74kg, 6x95kg, 12x74kg
• DB lunges: 10x26kg
• Smith calf raises: 12x120kg, 10x160kg, 8x200kg

Ran out of time. Back next day:

• 1000m, 500m rows
• Abs machine: 12x20kg, 10x25kg, 8x30kg, 6x40kg, 6x45kg, 12x35kg
• Leg raises: 12x0kg superset
• Hyperextensions: 12x0, 10x5kg, 8x15kg, 6x20kg, 12x10kg

[John]

Evening:

• W/g, o/h pullups: 22x0, 10x10kg, 8x15kg, 6x20kg, 4x30kg, 12x15kg
• Seated cable rows: 12x82kg
• Flat bench press, BB: 20x40kg, 12x60kg, 10x70kg, 6x80kg, 6x70kg
• Low standing cable presses: 12x15kg, 12x15kg
• Seated triceps machine: 12x46kg, 10x67kg, 7x74kg, 0x81kg, 10x67kg
• Skull-crushers, BB: 12x30kg
• Hammer curls: 12x10, 12x12, 10x14, 8x16, 8x18, 6x20, 12x16kg
• Preacher curls machine: 12x41kg5

Bench press all done with light bar, so weights are actually overstated by 2.5kg. Found that the free barbell press was more confortable than using the Smith machine, so will not use the machine again.

Forearm tendon at L elbow too sore to do normal biceps curls.

[John]

Evening, just before closing time!

• Rear delt machine: 12x52kg, 10x61kg, 8x75kg, 6x84kg5, 12x70kg5
• DB front raise: 12x14kg superset
• DB lateral raise: 12x12kg

Could have gone bit heavier on the last set of rear delt.