I believe that’s called Cheyanne Mountain but I could be wrong. The Superstition mountains in Arizona are super cool!
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My inlaws live in the shadow of the Superstitious Mountains. I have only visited once.
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beautiful pictures, nothing like autumn colours
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My bran thrives on regularity and fibre.
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Ah that must be such a gorgeous view to see every morning. I adore living near mountains.
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Thank you! I am obsessed. Autumn is just bursting with colors. Even the sky seems different. Here’s a couple from this morning.
I’m thinking hot pink might be my favorite color of the day.
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Gotta fuel it well! 
I am sure it would look better on you than Chris 
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Upper
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DB Bench
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Cable Row
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Tricep Pressdown
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EZ Bar Curl
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Kneeling Pulldown
Superset:
- Lateral Raise
- Burning Band Work
For most of these, I used enough weight to eke out about 12 tough reps per set. For curls I only got 10 reps per set, and lateral raises I went significantly lighter and failed at around 15-20 reps.
Good News
Pretty sure all the pain in my shoulder girdle and upper back had something to do with hormones. How do I know? I doubled up on progesterone and my shoulder/scap area is no longer aching all the time. It’s not waking me up at night or hurting for no reason. And today I even hit shoulders.
On top of that, every little stressor my body experienced felt way overblown, like when a simple dry firing session caused my hands to feel arthritic for a month.
Theory: Chronic, disproportionate pain might just be hormonal inadequacy rather than a true injury. I don’t know the why part of the puzzle. Like, is the excess pain caused from muscle guarding? Is it caused from tissues that don’t have the stuff they need to heal? Is it some type of neural pathway that can’t remember how to not hurt? I don’t know.
Other Stuff
As injury-prone as my body is, I’ve never gotten hurt deadlifting.
Yeah, but only in the sugar free version.
Why I’m nice to Grok.
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Are you using cream or capsules?
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They’re little squares that melt under the tongue. They have the consistency of a tiny cube of sugar and can be broken up into halves or quarters, which comes in handy. I believe each full square has 200 mg. So in the daytime, during luteal phase, I’ll take a quarter or half square.
Then on most nights, I’ll have a full square for great sleep and cuddles. I become a cuddle monster when taking higher doses.
If I can’t fall back asleep I might get up at 2 or 3 am and take another half dose.
However this routine isn’t set in stone. I alter the dosages depending on phase of month, and now, depending on mysterious chronic pain since it’s been working so well.
My NP ups her dosages depending on stress levels or difficult clients. 
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I’ll have to see if i can get those for the wife. Capsules upset her stomach so shes been doing topical cream, but that stuff is $$ and a nuissance to apply.
Thank you
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I’ll get more info on this specific compounding pharmacy and ask my NP if our stuff is tolerable for sensitive stomachs.
It likely is because I have a history of gut probs, but this stuff has never been an issue.
The pharmacy we use (my NP and all her clients) will actually mail it to people. I only know this because I have to drive to another town to get it, and they’ve offered to ship it for about 20 bucks. So that’s something she could do if she wanted to try it.
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That would be awesome
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Lower Sesh
This might be the most joint friendly lower body workout you could do. And if you get the load + reps just right, you’ll still have the opportunity to feel like you’re gonna die.
Superset
- Hip Thrust
- Walking Lunge
Four sets of ascending load and descending reps for the hip thrusts. The first couple sets began with full ROM and then partials at the top; the last couple I was hitting failure at about 8 reps per set, no partials. The walking lunge shifted stress to the legs and lungs.
- Leg Press
Doing the leg press after you’ve done walking lunges will give you a quad pump like nothing else. Although you could make a good case for swapping the order of those.
- Back Extension
Did three weird sets with pauses and partials based on the music I was listening to. Tension shifted between glutes, hams, and spinal erectors.
- Ham Curl
Just 3 sets of 10 with strict form.
Other Stuff
This is really handy.
This is basically the internet.
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Thanks for the Bible History.
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Glad to hear you found it useful! I really like seeing a zoomed-out timeline of events.
Yesterday’s Upper Session
(that probably re-wrecked my shoulder)
Lacrosse Ball SMR
Dumbbell Bench
Superset:
Seated Cable Row
Tricep Pushdown
EZ Bar 21s
Farmers Walk Superset:
Trap Bar Loaded Carry
Descending Rep Push-Up
Not nearly as hard as the 10-to-1 carry push-up ladder I used to do with these, but adequately challenging.
The evolution of a tantrum:
It starts like this with a few “harrruuhhh” sounds where he just talks to you. Harrruuhhh is code for snacks.
But if you don’t comply, he marches backward repeating the same word more loudly each time.
Then he yells the code word in a frustrated falsetto. This is peak tantrum.
And somehow it ends with a yawn.
Two other things:
- There’s a limit to how much progesterone you should take. If you take too much, you’ll feel drunk for about an hour (relaxed, dizzy, slurred words) and then you’ll become insane for your husband. But you will be too relaxed to do any work. So you will lay in corpse pose and let “the work” happen to you.
- Adequate progesterone might help with excessive pain, but it won’t cure a soft tissue injury.
Turns out the shoulder pain is caused by an actual problem and not just hormones playing a trick on the brain. I went all in with the progesterone, had an upper body workout yesterday, and my shoulder is a wreck. I’ve narrowed it down to just the rear delt area.
Outside the gym, that area is screaming during dry firing sessions. But the feedback I hear most often during matches is that my hands slowly come apart near the end of every stage. This means that accuracy gets worse because I’m not controlling the recoil as my grip fatigues. So to fix that, I’ve been practicing an iron-clad grip by using arm and shoulder strength to press my hands around the gun.
And apparently my body doesn’t like that.
Sometimes it feels like the only solution to anything is to stop trying. Maybe I’ll throw a little tantrum like Kipper’s.
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What shoulder and chest exercises do you have that DONT aggravate your shoulder?
Can I advise that you ONLY do those until your shoulder stops being a shit?
Also advise BPC157 and TB500 for injury recovery, injected near the injury source. PeptideSciences is probably who I’d use at this point.
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So right now I can do a lot for chest as long as I don’t try to get a super deep stretch at the bottom with certain things. But dips, push-ups, and I think even bench is okay. I can also do anything for biceps.
But posterior upper body work is tricky. So hitting triceps, lats, traps, rhomboids, rear delts, or anything back there makes that shoulder area irritated.
I think I’m tensing up too hard during dry firing, and combined with lifting, it’s fatiguing for the smaller muscles. But the biceps and chest don’t really tense up when practicing.
Good call. I think that’s the way to go right now.
Oh wow, thank you! I will definitely look into these.
I picked up my prescription today and discovered that compounding pharmacies who offer bio-identical hormone replacement therapy are only allowed to ship within their own state.
So, they said to do a search for "bio-identical hormone therapy + compounding pharmacy." Then call the closest ones you can find, and see if they can recommend practitioners who work directly with them.
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