220lbs @ 10% BF by May 2023

Training for 11/6

Accessories

Wide Grip Lat Pulldown 120x15,120x15,120x15
Pull Up 20,20,20 @ BW
Pull Up 2,1,1 +100lbs
Pull Up 1,0,0 +115lbs
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 120x10,120x10,120x10
Barbell Curl 75X10,75X10,75X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

3-mile walk

food for 11/5 calories 2207, carbs 255, fat 115, protein 115

bodyweight 11/6 4am 237 lbs

17 Likes

No, I appreciate your input.

1 Like

maintenance log

week 3 (10/31-11/6)

210mg test c, 4mg salbutamol

blood pressure 11/1 96/50, 11/3 106/54, 11/5 108/60

Resting heart rate 11/1 80, 11/3 78, 11/5 80

sides-- none. no AI.

7-day average bodyweight 238

average daily calories 2464, carbs 289, fat 108, protein 150.

trained 7 days. 8 hours of cardio.

for week 4 (11/7-11/13) calories: 2400 w/180g protein. programming: SuperSquats for 5 weeks, 7 training sessions. 7 hours cardio. pharma: 210mg test c, 140mg tren a, 4mg salbutamol

8 Likes

Training for 11/7

SuperSquats W2D1

Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 305x20
Pullover 25x20
Bench Press 27x10, 77x5, 92x12, 92x12, 92x12
Bent Over Row 135x10, 240x15, 240x15, 240x15
Trap Bar Deadlift 145x5, 235x3, 340x15
Pullover 25x20

3 mile walk

food for 11/6 calories 2618, carbs 329, fat 113, protein 147

bodyweight 11/7 4am 239 lbs

16 Likes

17 Likes

You’re the man.

1 Like

Thank you

1 Like

Training for 11/8

Accessories

Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +100lbs
Pull Up 1,0,0 +115lbs
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 25x10,25x10,25x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 70x10,70x10,70x10
Barbell Curl 45X10,45X10,45X10
Dumbbell Alternate Hammer Curl 25x10,25x10,25x10

10-mile walk

food for 11/7 calories 2411, carbs 198, fat 100, protein 210

bodyweight 11/8 3am 241 lbs

12 Likes

How long does this take to do?

1 Like

One hour and thirty minutes.

The only resting was on Pull-ups. Once I was done with those everything else was supersets and no rest.

2 Likes

I don’t think I could do it lol. I need to lay down after sets of 3.

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you could. it’s all very light weights. not supposed to be doing any of it. supposed to be using PT rubber bands. I use them to warm up, then go to work.

YawningOptimisticCony-max-1mb

1 Like

Had another MRI on 11/4/2021.

Made it all the way through this time.

Results get explained to me and told what happens next on 11/10.

MRI SHOULDER WITHOUT IV CONTRAST LEFT - Details

Study Result
Impression
Findings most compatible with a near full-thickness tearing of the supraspinatus tendon at the footprint. The tear is poorly visualized given poor signal-to-noise ratio on this study and suboptimal patient positioning.

Transcriptionist: Transcription Time: 11/5/2021 6:53 AM
Reading Workstation ID:

Narrative
Exam date: 11/4/2021
Referring provider:

MRI SHOULDER WITHOUT CONTRAST LEFT

CLINICAL HISTORY: Left shoulder pain, injury.

COMPARISON: Left shoulder radiograph August 3, 2021.

TECHNIQUE: Multiplanar, multisequence MR imaging of the right shoulder without contrast.

FINDINGS:

OSSEOUS AND ARTICULAR STRUCTURES:
Acromioclavicular joint: Moderate degenerative changes.
Glenohumeral joint: No significant degenerative changes. No joint effusion.
Bones: There are patchy areas of T1 hypointensity within the humeral shaft and metaphysis. There is hypointense marrow signal intensity within the majority of the scapula with some sparing of the superior glenoid. This finding probably represents red
marrow conversion.

BURSAE:
Subacromial/subdeltoid bursa: There is a moderate amount of fluid probably related to the supraspinatus tear.
Subcoracoid bursa: Normal.

ROTATOR CUFF:
Supraspinatus: There is near full-thickness tearing of the supraspinatus at the footprint without significant tendon retraction identified. There is some edema within the adjacent soft tissues. The tear is poorly visualized given poor signal-to-noise
ratio on this study and suboptimal patient positioning there is a 2.4 cm collection within the subacromial/subdeltoid bursa.
Infraspinatus: Intact
Subscapularis: Intact
Teres minor: No evidence for tear or tendinopathy.
Musculature has normal bulk and signal intensity.

LABRUM/CAPSULE:
Labrum: Poorly visualized
Glenohumeral ligaments: Poorly visualized

MISCELLANEOUS:
Long head biceps tendon: The intra-articular portion is poorly visualized. The biceps tendon is visualized within the bicipital groove. There is some surrounding fluid that is a nonspecific finding.
Rotator interval: Poorly visualized
Other: None.

Component Results
There is no component information for this result.

Resulted on 11/05/2021 4:31 PM

Result Status: Final result

This test result has been released by an automatic process.
MyChartĀ® licensed from Epic Systems Corporation Ā© 1999 - 2020

4 Likes

Soooooo what now?

1 Like

Liked the post for this part—wishing you all the best!

2 Likes

I’ll know on the 10th. Hoping for surgery. 405 bench summer 2022 here I come :rofl:

11 Likes

It might be a good contest between us. I don’t think pushing you to go faster than you should is a good idea though.

1 Like

I’m pretty sure that’s a bet you’d lose anyways :joy: have you seen this man’s work ethic and drive? I’d be scared to enter any wager with him lol

Not that you don’t have work ethic and drive. You know I love you, even if you don’t have a proper chin rug

2 Likes

My injury is healed (at least I think). I seem to be getting stronger on bench, and I am currently blasting. I wouldn’t go into it without an advantage lol.

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That’s true because I would try it today.

2 Likes