This is my first post. I’ve been reading the site for a while, I love the Physique Clinic.
I’m a male 35 year old, 6’2, 325lbs ex-footballer. Way ex. I played at about 275lbs.
My high was 455lbs, and this year I’ve gone from about 385 to now about 325lbs. Ive got tendonitis in the forearms, a “healed” slightly torn pec, sore knees, and a hurting rotator cuff. (Not to mention a broken heart, and a lack of self-esteem.) 
The question, how can I speed my recoveries from workouts? I would love to work harder in the gym, but I never feel recovered on the Wed of my MonWedFri workout. Fish oil? Protein? I think I only take in 150-200 grams of protein a day.
I know this isnt enough info for a real analysis, but anybody have suggestions?
Fish oil is good. Olive oil in the diet is good too. Light workouts on the off days gets the blood moving around and speeds healing. Lotsa water.
Search the site for “Shoulder Savers” for some Shoulder rehab exercises.
You sound like a hard-driver. You may be doing too much work in the gym. Consider cutting back volume or intensity for a while until it fits your recovery ability, then add volume incrementally.
Conditioning work as an off day workout like sled dragging or jumping rope or DB/KB swings helps with building recovery ability as well.
Just some ideas. Good luck.
Reduce your volume and intensity for a while until you stabilize. Increase one or the other gradually. You can cycle high volume, low intensity with high intensity/low volume if you want. Finding the happy medium between training hard and getting adequate recovery is key. Only you can determine what you can and can’t do. Recovery can be trained but like anything else, you have to progress gradually.
Welcome to the site.
Stu
Are you doing total body routine? How about trying an upper/lower split, even on 3 days/wk? Your recovery time will come along.
Plenty of other things you can do with diet of course…
[quote]SelfAbatement wrote:
This is my first post. I’ve been reading the site for a while, I love the Physique Clinic.
I’m a male 35 year old, 6’2, 325lbs ex-footballer. Way ex. I played at about 275lbs.
My high was 455lbs, and this year I’ve gone from about 385 to now about 325lbs. Ive got tendonitis in the forearms, a “healed” slightly torn pec, sore knees, and a hurting rotator cuff. (Not to mention a broken heart, and a lack of self-esteem.)
The question, how can I speed my recoveries from workouts? I would love to work harder in the gym, but I never feel recovered on the Wed of my MonWedFri workout. Fish oil? Protein? I think I only take in 150-200 grams of protein a day.
I know this isnt enough info for a real analysis, but anybody have suggestions? [/quote]
Probably enough protein. Something you might want to try …
Get some extra light olive oil. Put three tablespoons in a glass with five tablespoons water. Put it on your bathroom counter. When you get up in the middle of the night, swirl it around and drink it down (if you gag, hold your nose, for some reason that gets rid of the gagging). Do that for a week and see if you feel better.
Less oil than a large fry order at McDonalds, and it should help improve your cholesterol and triglycerides (because of the balance of oil types in olive oil). For some people, taking it in the middle of the night, away from any other food, makes a real difference. You will know in a week.
I’m already doing a wierd three day split,
chest, shoulders, tris
kettle bells, legs, abs
back, bi’s
I put the kettle bells on Wed instead of shoulders to increase rest between workouts.
For the forearm stuff that hurts the most, curls and hammer curls I do 3x10’s with light wieghts. Like 60Lbs on curls and 25lbs for hammers. For rows and pull downs I’m doing 3x20’s with 100lbs. Everything else is 3x10. Except bench, I can only get 135x10, 185x10 and 225x7.
Offday conditioning is something I need to do. I want to start walking first. It totally makes sense that increased blood flow will help me heal. Not to mention the whole wieght loss thing.
Should I swing the kettlebell on off days too?
Blood work is fine, I have regular physicals.
Fish oil, olive oil? I take 4 grams of fishoil, is that enough? Should I step up to 15 grams of Flameout? Whats the deal with olive oil, I will reasearch it.
Thanks guys.
What do you guys think of creatine?
Hey,
You sound a lot like me. I’m an ex-footballer, too. I have pains in just about every part of my body. I spent 11 Years in the Military on top of the football. My biggest problem is I have a lower back problem, that does not allow me to bend over with out severe pain in the back. I work in Law Enforcement so, this is a problem. I always seem to make it through the day, but when I get up in the morning, it takes me about an hour to get moving. I keep trying to workout and do cardio but the pain is incredible.
I was up to 315lbs, now I hover at 290 to 295. I was down to 285. My playing weight was 295 but I know I was in a lot better shape then.
I’m going to keep an eye on this thread. I like what your doing here. If nothing else I can use the thread for motivation. Seeing that someone else is trying to keep up the fight as well.
Thanks for the motivation.