Woke at 212.8 lbs.
I’m just doing flexion and extension with a dumbbell. I put my forearm flat on the bench while seated anf let my hand hang off. I still can’t use my right bicep so I have to make sure my forearm is supported. I don’t expect any growth from it, but my left elbow haa been hurting and my right forearm has shrunk.
ELLIPTICAL
20 min 2:1 interval, finished at L9/i9 : L18/i18, 2.11 miles
LEG RAISE WITH REVERSE CRUNCH
15, 12, 12
superset with
45* SIDE CRUNCH
BW x 15ea x 3
PHYSICAL THERAPY
I can move my arm in any direction now! I sill can’t lift and weight, but I’m happy to have my arm back.
Great news J. When will you be released to lift light weights?
Woke at 211.2 lbs.
I don’t know. It’ll probably take six weeks to get my full release. She told me I could move my arm fully but not to lift a gallon of milk. So I’m pretty much on a zero weight restriction.
As promised, here’s a progress report. Do you even lift, bro? 
Sounds like you’re out of the sling now?
Ehh you’re doing fine. You’ll bounce back size quick. Wouldn’t worry one bit.
Don’t be too hard on yourself lol. You should have taken flexed pics too
Yep, but I still don’t really have full use of my arm.
I rarely do that. I only have a handful from over the years. I probably should, but I can’t even get my right arm into position for a rear double biceps pose right now (not that there’s anything to flex).
Progress is progress man, you’ll have it back in no time.
GLUTE BRIDGE
20
20 w/ 5 sec contraction
LYING LEG CURL
70 x 15
95 x 18, 11
SA PULL DOWN
70 x 15
90 x 11, 6
LOW PULL ROW
120 x 15, 11
SA CABLE KICK BACK
40 x 13, 9
SA OH CABLE EXTENSION
40 x 11, 7
Finished with some wrist flexion and extension to try to battle this elbow pain.
Bold text indicates I hit my goal of 20 total reps.
Looking good my dude
My doctor sent me a message with my lab results. I went in before work today because my annual checkup is Monday. My cholesterol is high again. 
I can think of two things that would cause it - alcohol and chicken. I just read a little about alcohol and cholesterol and apparently alcohol can help cholesterol. Moderate drinkers (two drinks a day for men) have a lower risk of heart attack than non drinkers. And daily drinkers have a lower risk than people who drink a bit more twice a week.
I think I’ve limited my drinking to two to three nights a week, but I usually have three beers. I’m not sure if alcohol is the culprit.
My cholesterol is 213 but I have a good amount of HDL.
Last time I had a spike, it was 220 but I got it back down to 170 by cutting my chicken and egg consumption. Stupid cholesterol. Now I have to complete a “journey” online to get my wellness reward for work.
If your other health markers are fine, I wouldn’t worry about it. Read, “The Great Cholesterol Myth” for shits and giggles sometimes. BTW, there is no great evidence to support dietary cholesterol consumption and blood cholesterol levels. Your pics look good, man despite surgery.
I know. I went through this in 2017 and my doc said diet might only have a 10% impact on cholesterol. My number is usually 170. That year it was 220. The only change I’d made to my diet was nearly doubling my store bought chicken consumption. I cut that out almost completely and my cholesterol magically went back to 170.
The body makes most of our cholesterol. I think chicken might do something strange to mine but only when I start eating a lot of it…like I am now.
looking good J, lost a bit on the parts around the shoulders, but everything else looks good. Keep it up, when you get released you’ll get back in no time.
You’re still lean, and that’s a good starting point.
As far as cholesterol I wouldn’t worry much, and I don’t think you do. Is the journey online
you mentioned something your department tells you to?
We have a Wellness Rewards program. If any of your blood results are out of the suggested range then you have to complete an online program to get your points. I get over $500 back each year for doing this program. It’s definitely worth the hassle, but if my cholesterol was 14 points lower then I wouldn’t have to do anything.
Woke at 211.0 lbs.
Nothing unusual about today. I’ll leave work a bit early and do some cardio and abs before PT. I can move my arm in all directions but it hurts. Flexion isn’t great but I can do it and eventually get my arm all the way to the top. Abduction freaking sucks. I have to brace like I’m doing a squat to get through my sticking point which starts at about 75 degrees and ends at about 110 degrees. Once I get through that spot then I can go all the way up without a problem.
Yes, exactly! I look forward to my lifting days and relieved on the non-lifting days. Winning all around.
BIKE
20 min 2:1 interval, L10/20, 5.48 miles
DEC DB CRUNCH
35 x 28, 10, 8
No sloppy, jerking reps. Once I lose the ability to do a controlled rep, I call it.
LYING LEG RAISE
2 x 15
I felt a strain all the way down by my pubic bone. Not an injury type of strain; just felt that muscle working hard.
Woke at 212.2 lbs.
Been busy at work doing a very thorough investigation into completely false allegations, but it’s what we do here…
Goal is 20 total reps.
WARM UP
Airdyne 6 minutes
STEP UPS + LATERAL STEP UPS
1 x 15 ea + 15 ea
SA CABLE PRESS
50 x 15
80 x 10
100 x 10
120 x 10
Tough to balance and control, so switched to:
SA DB PRESS
60 x 14, 7
Much better. Keeping this.
LATERAL CABLE RAISE
25 x 9, 8 + 20 partials
Hung a 5 lb plate on the pin. Probably should’ve just used a 2.5.
INCLINE DB SKULL CRUSHER
20 x 10
25 x 15, 8
INCLINE DB CURL
30 x 11, 6
LEG PRESS CALVES (1.5 REPS)
220 x 18, 11
RFESS
60 x 20, 10 ea
Ow.
This was a great workout. I sprinkled in my rehab stuff all throughout. Things felt great until they didn’t. I tried to do some forearm work with a handle that has a rope attached to it. You roll the weight up and down. Overhand (extension) was great. I propped my forearms on the dip bar so my shoulder wasn’t supporting any weight. I switched to flexion and inadvertently used my bicep and it hurt. It still hurts right where they cut and anchored the tendon. Wish I had some ice right about now. Idiot.
