I’m not sure I could even make 1:00 right now…I’ll put it on my list to do in a couple of weeks once I start feeling like I’ve regained some semblance of cardio endurance.
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I don’t, and that’s why it’s my example of using self control to stay healthy. People don’t seem to do that with food, though. My grandpa was an alcoholic for a period of time. My uncle, too. And I see the struggles and tendencies with my dad. I can feel it in myself. Somehow I manage to enjoy a few drinks and keep it in check, but I can see the tendencies there.
Yeah, got it… you’re doing it right. And you made a great point that people self-medicate with food too.
Today Was a Good Day
I might’ve found a new approach to my training…we’ll see if it lasts more than a few days.
WARM UP
5 min jog on the dreadmill, 6.0 mph, 0.5 miles
I used both arms on everything today. These exercises were selected as part of my therapy. I can do them and need to do them, so I just made my strong arm do the same stuff. It turns out that tempo can make thinks hard for both sides.
Everything was a superset.
SCAP PUSH UPS / BENT OVER REV FLY
BW x 15 / 5’s x 10 x 2 sets each
CABLE FLY / LATERAL LUNGES (or Cossack Squats)
30 x 15 / BW x 20 ea x 2 sets
WENDLER ROW / RDL
50 x 15 / 115 x 15 x 2 sets
STRAIGHT ARM PULL DOWN / STEP UPS
60 x 10 / BW x 10 x 2 sets
FRONT DB RAISE / BENT OVER REAR DELT FLY
5s x 10, 10 / 10 x 10, 5
TABATA SQUATS
55 x 15, 15, 15, 12, 11, 12, 11, 11
CABLE PRESS DOWN / CABLE CURL
50 x 15 / 30 x 12 x 2 sets
Leg exercises were regular tempo and reps. All upper body stuff had a five second hold at the peak contraction except curls. Curls had a 5 second eccentric. Both sides of my body feel like they’ve been worked. The workout took a while. The sets are long. But I feel pretty good.
If I can keep this train of thought then all of my training will be for my right arm moving forward. I’ll throw in stuff for legs to keep my hip strength (still able to go up stairs pain free). My left arm isn’t making any progress anyway so it’s going to have to deal with the lighter work for a bit. Hopefully this will be a good way to slowly progress my right arm and get it to catch back up so I can train regularly.
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Found them this week. Not too shabby. My wife likes them more than White Claw. 
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I’m a S. Pellegrino guy… with lime
A strong, tall guy like yourself would fucking own a rower with the help of a few tweaks.
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YES!! Get your right arm healed, keep your hips strong, and you’ll be at the place the surgery was meant for - healthy and able to vigorously train your whole body!! You’re getting an (unwanted) lesson in persistence to overcome a challenge; the ironic challenge is to stay emotionally strong by restraining your physical strength training while you fully recover. You’ve got this. And we’ll harass you to, um, help 
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Randomness
WARM UP
Precor AMT, 5 min, L5, 0.56 miles
TABATA JUMP ROPE
8 Rounds, mixed in a couple double unders. I suck at those.
SUPERSET 4 ROUNDS
Ab Wheel x 15
Treadmill Run 0.25 miles
Run times: 2:13, 2:07, 2:07, 2:04
Took right at 21 minutes to do the jump rope and this superset.
SUPERSET 2 ROUNDS
Cable Twist 50 x 15 ea
45* Back Ext 25 x 15
SCAP PUSH UP PLANK
1 minute x 2 sets
Took longer than it looks!
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Cardio queen 
Good to see you running J.
Now I cant to try this.
I feel you, used to drink so muuuuch (like most young people I guess). Good lord I never have the want to pour one coming from work, but my brother does. In a party I have to really keep myself in check not to go overboard and drink myself to a coma, which alas has happened way too much these last months.
It’s like with food, I have trouble eating only clean (I’m at like 2 cheats a day) because I tell myself “heeeh you’re lean already, that homemade burger won’t kill youuu”
I haven’t read everything but I think that’s a good strategy. For my knees, most of my work was using both legs, I would just mentally focus with a burning intensity on my weak leg.
Log is a nugget, I’ll read everything ahah and follow it!
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8.23.19
Woke at 208.8 lbs. My shoulder is hurtin’ today. I don’t think it’s a bad pain; it’s just sore, fatigued, and tender from the past three days of work (two tough PT sessions and my own little session thrown in between).
quote=“mortdk, post:5672, topic:228202”]
Good to see you running J.
[/quote]
It’s also good to see that I’m still pretty close to where I was before surgery. I had just barely started running again and was running a mile in 8:20-8:40, and I’m happy with that. I don’t push myself too much at that pace. It’s not fun, but it’s not a mental battle every step of the way.
I don’t consider stuff like a good burger as a cheat. I eat them regularly. I use fairly lean beef but I guestimate it to be 85/15. Every patty is 1/3 of a pound so it makes the math easy. Just because it has more calories than chicken doesn’t mean it’s bad.
Thanks for dropping by! You’ll see that there is a wide variety of things here. I’ve done bodybuilding programs, strength, hybrids, just about everything but a cardio focus. I’ve also discussed nutrition and natural potential, cholesterol, and just about anything else that pops into my head. My log is more than training. It’s an outlet, so occasionally I share what’s on my mind and use this as a way to vent. You’ll see good times and bad, too.
One of the aspects of my training of which I’m most proud is my consistency. December 21, 2017, I had surgery to repair a torn hip labrum. I don’t know if I even missed an entire week of training. June 5th of this year, I had surgery on my biceps tendon. Again, I didn’t miss a week. I modify my training accordingly and keep working hard on whatever I can. If you feel like you have an injury that needs rest, but still want to train, then this is the place to get ideas.
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8.24.19
Woke at 211.0 after my high carb day. Today is supposed to be my lower carb day (20% of food is carbs), but that’s going to be tough since I just ate pancakes.
I took yesterday off completely. I was sore all over and my energy was in the tank. I’m going to the Y this morning where I have more equipment options. I might start the workout with running intervals to get some cardio, too.
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Ever try those kodiak cakes? I tried them the other day and was surprised how good they were considering they are “healthier”
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Never heard of them, so I guess not. I just enjoyed a Clif Builder’s chocolate peanut butter protein bar, though.
21 grams of protein 30 grams carbs whole wheat flour. Tasted like regular pancakes to me
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Ok, I’m sold! I used to make protein pancakes but they’re lame compared to my wife’s homemade pancakes. She uses flour and/or oatmeal and bananas. They’re delicious.
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Guess Who’s (almost) Back
2 LAP DYNAMIC WARM UP (6:31)
6 LAPS OF:
Run the straightaway (80-90m), walk the curve (45-50m)
9:45, 1 mile total
DEADLIFT 10 MIN EMOM
225 x 5 x 10 sets
Baby steps to @kleinhound’s EMOM challenge/idea.
MACHINE HIP ADD/ABD
130 x 10/10 x 2 sets
Slow eccentrics. That’s going to hurt tomorrow.
MACHINE BENCH
55 x 15 x 2 sets
No pain. Didn’t go lower than 90* elbow flexion.
SUPERSET
CABLE ROW
55 x 15 x 2
5 sec hold at peak.
INCLINE PUSH UPS (ON ROW BENCH)
10, 10 nice and slow each direction.
No pain!
SUPERSET
CABLE Y RAISE
10 x 10 x 2 sets
CABLE FRONT RAISE
10 x 10 x 2 sets
SUPERSET
CABLE FLY
40 x 15 x 2 sets
5 sec hold at peak.
REAR DELT FLY
20 x 15 w/ 5 sec hold
20 x 30 normal tempo
SUPERSET
CABLE CURL
20 x 15 x 2
CABLE KICK BACK
30 x 15, 12
The pressing movements were a test and my shoulder passed! I’m hoping to get back into some normal workouts soon.
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That’s nice to see J, shoulder passed the test, how about the hip, did DL bother the hip in any way
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