You gained width in the shoulders did you get clavicle widening surgery 
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I won’t be using my right arm much on the immediate future but hypertrophy sets are what I’ll be doing why the rest of my limbs.
I track that measurement with the hopes that my delts grow, but in reality it could get bigger with a fatter upper back. I grew by like 1 cm! That could be operator error or even inflammation from my shoulder injury! 
My humerus moved a cm out of place while I was carrying in a 20 pack of bottled beer with an 18 pack of eggs balanced on top lol!
Gotta have the essentials!
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10.24.18
Woke at 246.0 lbs.
I’m officially following The Abs Diet again. Here’s my list of options.
Looks pretty crazy, right? I’ve really slacked off on getting quality foods - especially carbs. That might have something to do with my belly fat.
Training
I’m a bit lost right now. I don’t know what to do in the gym. No right arm work and I need to stop moving heavy loads with my hip.
3 LAP DYNAMIC WARM UP
Ran two extra build up runs to prep for sprints.
CONDITIONING
Sprint 40 M EMOM x 8
These felt pretty good. No muscle strains and I felt like I was close to 100% effort - at least 90+%.
LYING LEG CURL 21s
70 x 10F/10T/10B
80 x 10F/10T/10B
SQUAT PRESS
360 x 25 x 3 sets
And that was it. My quads nearly cramped and my hamstrings will be sore. No reason to overdo it. I’m just trying to keep from being crippled once I figure out what to do. I don’t need a layoff.
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Want to lose fat predominantly?
Of course. I know that I need to do the most volume from which I can recover if I’m in a deficit. I’m not sure if I’ll be in a deficit or not. I’m not measuring portions - just eating healthier foods.
In terms of training, I’m not sure what to do with my legs since squats, deadlifts, and cleans are out. I know plenty of exercises but I don’t really have a plan, progression etc.
For upper body I’m in the same boat. It’s hard for me to have goals when I won’t be using my right arm. I guess I could revisit CT’s Best Damn program. That’s what I kind of followed after hip surgery.
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For sure
I’d start incorporating fasted walks aswell, perhaps even weight vested
I wanted to be my biggest at the start of the T-ransformation Challenge but these injuries are putting a halt to bulking. I’m trying to eat healthier and there’s a chance I’ll lose some flab. I think my body is used to being 245 now.
I anticipate seeing some fat loss from now to the end of the year. I have my measurements and photos. I’ll still share those for the challenge. If they don’t count then so be it but there’s no reason for me to be carrying around extra fat while training around injuries.
I’m not going on a dedicated cut yet. Maybe I’ll get lucky and it won’t be necessary. I’m not ready to be hungry all the time.
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Is there no way you can still bulk and follow a higher rep lower weight bodybuilding split ?
I’d rather not until my shoulder is healed up. I haven’t decided what I’m going to do yet. I might continue with my Shoulder Overhaul program or I’ll go back to Best Damn.
I’m also tired of my belly and I’m tired of being uncomfortable. I know several of you jumped on the bulking bandwagon but I’ve been at this most of the year. I was 217 when I had no surgery.
I woke at 271 this morning. 242 smh light weight. 
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If you can run, you could pick that up.
I don’t know if it bothers your hip to much.
Maybe trying to run a fast mile and some 100 m’s could be good.
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I find this to be very miserable. Don’t you remember when I was doing that earlier in the year? I quickly stopped and started running 1 lap intervals.
I’ll be running but I don’t really enjoy it. I didn’t mind yesterday’s 8 x 40 m workout. I think I’ll limit my 90+% effort to 40m or less. If I stretch it out to 60m then I start to fall apart and feel like I’m on the verge of a muscle strain. My body just isn’t ready for that. Perhaps sticking with 40’s for a while will help me get there.
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maybe, but for now you’re stuck to doing something different. So you could start with a quartermile or a halfmile. Run it very slowly and you have a time to beat. once every week you could try to beat that time. And another day for shorter sprints.
It’s something totally different, I remember you tried running but couldn’t remember it was that bad 
Have you ever ridden a horse? Well, that’s me running. If I go slow then it’s very rough and it beats me up. If I go fast then it’s smooth. Unfortunately, I’m not in good enough shape to run fast for a long time. I consider 9 minutes to be a long time and that’s how long it’ll take me to run a mile.
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Then your technic suck. Well at lest for the riding part.
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Can’t argue there. I thought you just climbed aboard and held on!
I haven’t ridden since I was a kid. I recall being a bit scared of the beast but the ride got smoother if we went faster. It was like facing my fear was actually more comfortable.
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10.26.18
Woke at 244.6 lbs.
That’s right, I’ve lost five pounds this week. For any of you wanting to improve your health and eating habits, I highly suggest checking out the Abs Diet book. You can find a used copy for less than $10 on Amazon. The foods are selected for their health benefits but also because they are fuel. The idea behind the “diet” is to ramp up your metabolism by eating frequently and eating good foods.
The eating frequently part is easy for me. This isn’t rocket science by any means, but occasionally I need a reminder about how to eat right. I haven’t been getting much variety lately and I’ve been eating way too many simple carbs. I think I’m losing weight because I was eating junk. My body is just getting the junk out for now. A guy could just as easily bulk with this approach by increasing the portions a bit.
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Broken Training
2 LAP DYNAMIC WARM UP
CONDITIONING
4 Laps run the straightaway, walk the curve
Just a reminder; the straightaway is about 90 m and the curves are about 35 m.
MACHINE BENCH
150 x 10
150 x 10 mTor
170 x 8 mTor
Both arms!
SEATED CABLE ROW
85 x 10
85 x 10 mTor x 2 sets
Left arm only. Pulling is F’ed.
MACHINE LAT RAISE
40 x 10 mTor
50 x 10 mTor
50 x 8 constant tension (3 sec concentric and eccentric)
Both arms!
I wanted to test my shoulder a bit. I need to be able to tell the doctor what hurts, right?
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How was the shoulder?