Considering I weighed 275 (125kg) this morning I feel like my physique is looking solid, if I could get back to last years low point 253ish I think I’d be pretty lean (at least for me). Unlikely to make much progress over the next 6 weeks but am not going to get any softer than I am here
EDIT:
Almost 5 years of progress
That’s outstanding progress dude! You hold 275 VERY well. Traps and caps on the shoulders are always a good look.
wouldn’t know that’s the same person, very nice progress. well done.
Looking solid, my man! Thta’s great progress—keep it up.
@T3hPwnisher thanks man! Appreciate you dropping in, especially given your knowledge of the corpulent crew, I feel like that “VERY” means a lot.
@throwawayfitness Same person, much different mindset!
@SvenG Just trying to get my capacity to SvenG levels.
Appreciate you all dropping in, as you’re all very consistent sources of inspiration.
On a less fun note I went for a chase down block about 8 min into a basketball game, guy pump faked and I swiped down causing me to lose balance. Fell going effectively full speed, was headed for a concrete wall, got my hands up just in time but my left shoulder is pretty fucked from it.
Played a few more minutes but pain was increasing, so bailed. Good news is we won, bad news is guy made an easy layup.
Hoping a few days of ice and rest will get it back where it needs to be, will hit up an urgent care, if not. Worst case scenario is that my legs are going to get hammered for however long it takes to recover.
Alright, still waiting on the final radiologist’s reading but the MD got some rads done and said it looked like a grade 2 or 3 shoulder separation (potentially dislocation). Gave me some basic exercises, some instructions, a referral to PT, and a sling. Tentative time frame for recovery is 8 or so weeks but am hoping I can hit back, arms, legs, and cardio well before that deadline.
Sucks but could be worse.
Damn dude, nut kick. You got a SSB and dragging sled/prowler by chance? Could be helpful here.
I think the gym has a prowler tucked away that I could take out to the parking lot and definitely has an ssb or two. Still in a bit amount of pain not doing anything and quite a lot doing anything that requires cross-body movement but it’s already less severe than yesterday.
Going to give it to this weekend and see how I feel, will probably hit the SSB and maybe some belt squats, lots of tools to get the legs. Cardio and core seem easy too. Not sure how upper will go but not too worried given the below.
The radiologist gave a more optimistic outlook of just a grade 2 separation, so only a small amount of dislocation.
Got into PT today, literally 41 hours after the initial injury and he seemed hopeful to have me pretty much 100% in a month or so, which doesn’t feel like too big of a burden.
Add in some isolation work with the good shoulder, should help promote bloodflow and reduce potential atrophy on the injured side.
Alright, got tired of not doing anything and hit a little quad session today. Couldn’t hold onto the handles well enough to get perfect stabilization but still got a decent session in. Had the weighlifting shoes to emphasize the quads.
Quads:
abductor: 3 x 12 90
adductor: 3 x 12 110
leg press: 270 x 10, 450 3 x 12 (pretty tough)
leg extension: 90. 2 x 15, 1 x 21 (15,6)
back extension: bw 2 x 15
Don’t think I can hit the upper stuff still, hopefully a bit of back at some point next week and cardio probably tomorrow. Will go back to hitting legs 2x a week while recovering.
Got in and tested out some arm stuff, went okay ish
Curls: 20 3 x 15
Ab machine: 20,15,15
Tri push down: 50 2 x 10, 1 x 9
Stairmaster: 2000’ 47:21
Had to really focus on keeping the shoulder steady, anything harder would’ve been too much. Not a lot but better than nothing and I put in a solid effort on the stairs, was sweating up a storm. Have PT tomorrow, will see if I get anything else in
Alright, so i’ve made it to the gym 3 times since I posted this.
Did a solid leg/glute day
Then a few very tentative arm/back days that were low volume and intensity but better than nothing.
On the weaker days I put 4 miles and 2.5 miles on the treadmill mixing between walking and running, to at least get something working. Shoulder is feeling better but still extremely far from 100%, only been 2.5 weeks at this point so well within the expected range but still a lot of work to do.
Going to try a peloton, if the shoulder will support me this afternoon.
Heretomog
Saturday legs:
Hamtractor: 210, 225, 240, 255 x 12
Hack squat: 90 x 8, 180 x 8, 270, 315, 360 x 8
Quad extension: 160 x 8, 145 2 x 12, 1 x 19 (13, 6)
Machine crunch: 60 3 x 15
Sunday:
Rope hammer curls: ??
Tri rope pulldown: ??
Standing db curl: 30 3 x 10
Stairmaster: 30 min, 1195 feet
Today (Monday): 30 min peloton @ 152 watts
Still a bit of discomfort doing arms and riding the peloton and certain ranges of motion are very uncomfortable, things are progressing though. Hopefully be good to start building back into some light push work by Christmas.
Snuck away to the gym today
Did 3 row variants all pretty low weight but heavier than the last few weeks, first two felt good, 3rd one was a high row that started to cause some discomfort so bailed early there.
In any case, best back workout in 3+ weeks, can’t really push it but can do enough to not lose there.
28 min treadmill
walk 3 min 3.8, 3%
run 5 min 6.0 1%
walk 20 min 3.2 7%
My knees hate any running, likely going to bail on this (annual-ish) running experiment, like normal
Had friends in town from Thursday-Sunday morning, was a great time but only productive for pre-gaming the T-ransformation.
Hit a decent ish back workout yesterday with a few sets of bis and 20 min of incline walking
Today, Ham/Glute:
Lying ham curl: 60kg 2 x 12, 1 x 18 (14 + 4)
Glute bridge: 180 2 x 10, 230 x 12
SL leg press: 115 2 x 10, 1 x 15
Machine crunch: 2 x 12
Incline walk: 10% 3.1mph 15 min
Not a bad effort, not really going hard but feel like that was decent enough. Also did 2 pullups inbetween glute sets, shoulder didn’t love it but didn’t really get mad either. Progress, I guess.
Played basketball on Tuesday for the first time in over 4 weeks, since the shoulder injury. Took it a bit easy and things were a bit sore but nothing really hurt and was feeling fine by the next day, great news.
Had to go out of town Wednesday and Thursday but got back today and hit my first shoulder session in over a month
Lateral machine raise: 110 4 x 10
Machine Press: ?? 4 x 10
Rear delt fly: 20 3 x 10
SA tri db extension: 20 3 x 10
Tri machine: 20, 12, 21 (15 + 6)
10 min stairmaster
I think I probably need a few more of these sessions for chest and shoulders but am feeling pretty happy with where i’m at. Should be ~100% by the time i play basketball again in early January if things keep progressing.
Alright been eating like shit but kept moving a decent amount and did a very minimal level of lifting over the last 6 weeks or so.
Weighed 275.4 this morning, lot of bloat there but pretty much normal for the last month. Seems like there should be 10 easy lbs to lose, so I’ll start there and see how i feel as i get leaner.
Lifting 3-4 days a week, basketball 1x, maybe peloton if I can convince myself
Have put in 4 decent sessions over the last 5 days, got some momentum
Played a doubleheader in basketball on Tuesday night.
Won the first, lost the championship game.
Tweaked my lower back about 2 min into the first game but played through it because we only had 1 sub, didn’t feel great while playing and was sore and stiff as shit that night and yesterday. Still feeling pretty shitty but definitely improved, knocked out a 30 min peloton today, will do some band work and stretching later to keep things moving.
Diet is starting to improve, will do weekly checkins on weight like i did a few years ago when i was successful dropping some lbs.
Consistency is the key to success! You got this!
