Thanks Trent. So far so good with that plan. At some point I’ll top out and stall but I’ll keep taking it as it comes until then.
6:37 am - Home
Yesterday morning I completed a Workout as follows:
Shoulder Rehab work with Red Bands
Shoulder horn 2 sets of 10 @ 5 lbs (each set consists of 10 reps of Front raises, Side raises, Bent over raises)
Tri-set:
Decline Bench Press 5-45, 5-65, 5-75, 6x6 @ 85 lbs.
Band Facepulls 10 sets of 10 with Purple Bands
DB Side Lateral Raises 6x6 @ 10 lbs. – kept these very light
Tri-set:
Straight Arm Pulldowns 6x6 @ 35 lbs
DB Hammer Curls 6x6 @ 30 lbs.
Back Raises 3 sets of 10
Bodyweight: ???
Workout Duration: 0:38:23.54 h:mm:ss.ms
These rehab workouts are still feeling good. I bumped up the bench 6x6 sets by 10 pounds this time, and I may continue to do that on days when I feel good.
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@ ptreyesgreg I have played competitive tennis for more than 35 years now. I started lifting weights in my early 40s. In 2009 I had a clean out of the Rt shoulder with about 10% cartilage left. I do not hit much any more but I still workout and the funny thing there is no pain but loss of mobility. Like I use a safety bar for back squats as I cannot get my arms back to hold a regular bar.
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Nice rehab session yesterday Greg. Glad everything is still feeling good.
I’ve been meaning to get back on here and start logging my workouts again. It’s hard to believe it’s been 4 months since my last entry. The past few months have crazy at work and home (me, my wife and son all came down with Covid a couple of months ago). I also had to step down my training a bit to let my shoulder heal fully, so I’ve been taking more rest days than before. I’ve also been trying to get back into trail running since my foot is feeling much better after surgery.
Tuesday 8/16/2022 – 6:30 am - Home
This morning I completed a 531 Concurrent Workout as follows:
Shoulder Rehab work with Red Bands
Bench (Dynamic Effort) 5-85, 5-115, 5-135, 6 sets of 3 @ 140
Superset with:
Purple Band Facepulls 3 sets of 10
DB BOLR 3 sets of 10 @ 10
DB Curls 3 sets of 10 @ 35
TBar Rows 3 sets of 8 @ 130
Superset with:
Triceps Pushdowns 3 sets of 8 @ 65
Bodyweight: ???
Workout Duration: 0:34:19.29 h:mm:ss.ms
The weight on bench was pretty light today and the movement was all about fast powerful reps. It was a good pump-inducing workout and really felt good all the way around.
One exciting thing is that I recently rejoined Untamed Strength so I should be working out there once a week going forward. Alan has really expanded and added some bodybuilding machines so that should give more variety to my lifting and more opportunities to exercise my shoulders without doing OHP. It’s been a struggle at home because even DB OHP has been bothering me…basically the motion straight up above my head causes discomfort in the repaired shoulder.
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Howdy Greg. Thanks for checking back in. Good looking session this morning. Sorry to hear that the shoulder is still plaguing you. As I said in Shane’s journal, if something is bothering you, you have to either find a different variation that doesn’t bother you, or just eliminate it. Sounds like the overhead lifts are giving you fits but hopefully you can find something that will work. Glad you are getting to do some trail runs again. My foot has gotten so bad that I barely run at all nowadays. Maybe once every few weeks.
I hear you on the Covid. Our family had it in January, then again in July. I will say that the July strain wasn’t as bad. Glad you guys are on the other side of it and hopefully, if you get it again, it will be milder.
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Thanks Trent. Glad to hear you’re on the mend!
Yeah we had it before back in March 2020 and that was definitely worse. This time it was really only bad for a few days followed by a few weeks of lethargy.
Yeah, with my shoulder patience seems to be the key. I’m not patient by nature…so that is challenging. 
I hope one day to at least get back to DB OHP.
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Welcome back Greg. Time flys when you are having fun. 
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Thanks Shane. That’s the truth about time flying by. I’m not too sure about the fun part for me right now, but it sure flies by fast when I’m swamped at work. 
This morning I completed a 531 Concurrent Workout as follows:
8/18/2022 – 6:30 am - Home
Sumo Deadlifts w/ Wagon Wheels (ME) 3-145, 3-165, 3-185, 3-205, 3-235, 3-265
Wtd. Hypers 3 sets of 10 w/ 50lb Kettlebell
Superset with:
Decline Situps 3 sets of 12
Bodyweight: 215.8
Workout Duration: 0:18:36.67 h:mm:ss.ms
Deadlift days are pretty minimal these days, with Deadlifts and some core work and that’s it. I’ve been slowly increasing weight on the deads to take it easy on my shoulder while building strength back. It’s sure good to be doing them again and rolling with it.
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Good looking session this morning Greg! Solid sets on the sumos. You have wagon wheels at your house? Good work on the hypers too. Do you have the weighted hyper setup at your house too? I either forgot or maybe you’ve been buying up gym equipment. 
Glad you enjoyed those deads man. Happy for you!
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Nice deads Greg. Good to see you back.
That definitely looked like a great core blast!
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Thanks Trent. Yeah I bought some wagon wheels from Titan a couple of years ago. I use them pretty consistently for my deadlifts. That extra height really reduces back strain and I don’t plan on competing in deadlifts anymore so there really is no downside.
For weighted hypers I just hold a kettlebell at my chest when I do them. Adding the weight really strengthens my lower back.
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Thanks Shane. Yeah I’m really planning to keep blasting the core on a regular basis. I think balancing the abs and low back will help keep my back as pain free as possible.
Here are entries for my past 2 workouts…
Saturday morning I completed a 531 Concurrent Workout (Cycle 76 - Workout C - Week 1) as follows:
8/20/2022 – 9:18 am - Home
16" SSB Box Squats (ME) 3-115, 3-135, 3-155, 3-175, 3-195, 3-215, 3-245
Wtd. Hypers 3 sets of 10 w/ 50lb Kettlebell
Superset with:
Leg Raises 3 sets of 15
Bodyweight: 214.6
Workout Duration: 0:25:57.35 h:mm:ss.ms
Good workout. It’s hard to be patient with the slow progression, but I have to remind myself that I’m coming back from several surgeries and it’s a marathon. If I build up slow and steady it’ll hopefully pay off in better strength and no more injuries in the long run.
Sunday morning I completed a 531 Concurrent Workout (Cycle 76 - Workout D - Week 1) as follows:
8/21/2022 – 11:11 am - Home
Shoulder Rehab - Red Bands
Bench Press (ME) 5-95, 5-115, 5-135, 5-145, 5-170, 5-195, 3-215
Superset with:
Purple Band Facepulls - 7 Sets of 12
Close Grip BP - FSL - 3 sets of 5 @ 145
Superset with:
DB OHP (Neutral Grip) 3 sets of 6 @ 20
Tri-set:
Neutral Grip Pullups 6, 5, 5
EZ Bar Curls 3 sests of 8 @ 65
Triceps Pushdowns 2 sets of 8 @ 65, 10-65
Bodyweight: 210.8 (Down 7.0 pounds from 217.8 on 8/18)
Workout Duration: 0:47:36.38 h:mm:ss.ms
Another good workout. This one was challenging. My doctor had me and my wife do a 7-Day Liver Detox which started with 2 days of fasting (Fri and Sat) and that led to 7 pounds of weight loss, mainly water I’m sure, but that still left me feeling a bit weak. I was happy to get all my sets and weights in…for this day I was very glad that my weight progression on bench is slow and steady.
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Good looking sessions Greg. Definitely getting heavier on those lifts than you were a few months back. It looks like the marathon is paying off. 
That liver detox sounds like a good thing. Although fasting is never something that I’ve done intentionally. That would be hard enough, but skipping fluids would be insanely hard. Don’t know if I could do that… 
Way to get a strong session in like that after fasting. That is definitely impressive!
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This morning I completed a 531 Concurrent Workout (Cycle 76 - Workout A - Week 2) as follows:
8/23/2022 – 6:30 am - Home
Sumo Deadlifts w/ Wagon Wheels (ME) 3-135, 3-185, 3-225, 3-255, 3-275
Viking Press 5-70, 8-95, 12-120
Decline Situps 2 sets of 10
Superset with:
Wtd. Hypers 2 sets of 15 @ Bodyweight
Bodyweight: 214.8
Workout Duration: 0:25:30.31 h:mm:ss.ms
This was a good workout. I bought a new Viking Press Handle from Titan so I could start doing some shoulder presses without putting a strain on my Labrum. My deadlift workouts are the shortest of any so I decided to add them in on this day. I have to say that I really like that handle. I got the one with the thick handles and pressing with the outside neutral grips really felt good with no shoulder discomfort at all. My shoulders are sore now, but that’s just from the muscle work and not in the usual inner surgery repair area, so that’s a huge win. I should be able to bump the weights a bit next time and start to settle into a progression pattern with it.
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Yeah Trent the fasting was tough but I was able to drink as much water as I wanted so that was good. I must’ve drank 200 ounces that first day. Quitting the coffee for those first few days was rough. I drink a lot of coffee usually…one full 12 cup carafe in the mornings and then a cup or two at work in the afternoon, so it was good to break my body from that. The headache from doing that was something else though.
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I’ve got that same VIking handle. Strangely, I don’t like neutral grip presses as much as I do pronated grip, but the shoulder stimulation is pretty good.
Great looking session today Greg. Sumos are moving long nicely. Is that the Viking handle for a Landmine bar? Do you do those standing or kneeling? Googled it and that’s a really cool looking piece of equipment. Glad that it left you with sore muscles and not joints. After the discussion in Shane’s journal I switched my DB OHP (in accessory work) to neutral grip just to take it easy on my shoulders. I’ve never had a lot of problems with overhead lifts but it’s probably smart to take proactive measures to prevent them, especially on accessory lifts.
Good deal on the fasting. Glad you can still drink water. I would be crushing gallons of water if I couldn’t eat.