Yeah I wasn’t talking about your Dr. I’m talking about a PT/movement specialist. There are wizards out there…
You’re a difficult case. You need the best.
I don’t think we have anyone identified as a specialist around here. I’ve been through the rehab process a lot, and my current PT is the best I’ve ever had. I also think the surgeons would want their patients to go to the best. They have working arrangements with PT clinics around town. Hopefully that’s based on success rates.
I never heard about any specialists when I was a D-1 athlete and my career was on the line. The school sent me to the best shoulder doctor in town and that’s who I’m seeing now. I think I have the best that’s available to me. It may not be the same experts that bigger cities have, but I can’t change that. I’m confident we can get this squared away.
Remember my hip (of course you do). My current PT fixed that.
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There’s just a lot of shit in the medical field, and a lot of sham in the PT field. But if you feel good about it, then that’s all that matters.
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Sounds like super good news to me man. That means you could straighten things out much faster and get back to training like you want! Hoping the new direction with PT will yield fast results.
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Does that mean a new log title?
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Ooh new log title coming up. Maybe we should all suggest one for J
Maybe, maybe not.
Glad I wasn’t taking out of my ass regarding the MRI. Good luck on the rehab, J.
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Nah. I’m still going to deadlift every day - well most days. The Daily Dose program has two rest days per week.
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1.10.20
Daily Dose #13
DEADLIFT
185 x 5
235 x 3
275 x 2
335 x 5 singles
LAT CABLE RAISE
10 x 10 + 10 partials x 2 sets each side
NEUTRAL PULL DOWN
170 x 10
190 x 8
200 x 4 + 190 x 2
L ARM STANDING DB OHP
35 x 10
40 x 10
45 x 7
PRONE T’S (rev DB fly w/ emphasized retraction and 5 second hold at top)
5s x 10 x 2 sets
REV CABLE PRESS DOWN 21s
90 x 10F/10B/10T x 2 sets
YTI RAISES
5s x 10 ea movement
I also did a handful of my PT exercises in addition to the two I typed out. I feel good. I think I needed to get some blood into the area and what better time than after a steroid injection? I’m killing my physical therapist but she agreed to let me lift with my right arm again. Higher reps and no pain. I’ll probably stick with cable exercises. Various fly’s, lat raises, maybe even a press if I can figure out a good setup.
Just knowing that my biceps tendon isn’t torn has provided a mental boost. I’m no longer afraid that I’m going to rip it loose so I can get back to a pretty complete (and smart) training program. I’ll write out a plan for the foreseeable future. I’m leaning towards Daily Dose plus a push/pull split. As much as I hate it, my legs need more stimulation just for the health of my hip. I think I’ll do better if I use my legs more than once a week (besides the deadlifts). I’m thinking about just having one day of squats and one day of RFESS.
Happy Friday!
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You probably just aren’t writing it down, but are you doing any stretching for your shoulder?
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I haven’t done jack for the past 10 days. I had my last PT session last Monday (the 30th) and I kind of just quit. I was frustrated. I used to start all of my sessions with the biceps stretch (hand on the wall or doorway, arm straight, turn away to stretch the front of the shoulder). I need to start stretching throughout the day. Thanks for the reminder.
Damn, there is so much to do if you want to be healthy. Lift, stretch, cardio, abs, don’t eat like an idiot… sheesh.
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Sent you an email. A few more ideas for shoulder stretching so that you don’t get bored.
Better than paying a certain amount each day to live. I look at my dad’s medicine box which is laid out per day and can’t help but think that damn, each day costs this amount of money just to live.
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1.11.20
Daily Dose #14 + Push Day 1
WARM UP
Jog 2 laps
2 laps dynamic warm up
Jog 2 laps
(1 mile total, 12:30)
DEADLIFT
155 x 5
265 x 3
315 x 1
380 x 5 singles
RFESS DROP SET OF DEATH (3/4 of it)
30 x 8 + 8 sec hold
20 x 8 + 8 sec hold
10 x 8 + 8 sec hold
Repeat for other leg. There’s supposed to be a 4th set but I couldn’t/wouldn’t do it.
SEATED CABLE FLY DIRTY 30
40 x 10-10-10 sec hold x 2
CABLE Y RAISE
10 x 15 x 2
superset with
CABLE LAT RAISE
10 x 15, 7 + 10 DB Lat Raises With 10 lbs
The new plan is a 4 day per week push-pull split. The daily dose of deadlift will be added to that. My only leg exercises in addition to deadlifts will be RFESS, squats, RDLs, and I might try the Gym’s fancy new hip thrust machine. That will only end up being one leg exercise per day in addition to the deadlifts. I can definitely suck it up and manage to do that.
I don’t really have any predetermined set and rep schemes. It will probably mostly be hypertrophy focused. Legs will be whatever I feel like for the day. Upper body will be higher reps and slower eccentrics to ease the strain on my shoulder. Today’s pressing session might be the same on day two because there’s only so much I can do without switching to compound movements. I’m just happy to be training the muscles I want to grow.
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1.12.19
Daily Dose Day #15
ELLIPTICAL
20 min Interval, L7/14, 2.03 miles
PT STUFF
AB WHEEL
2 x 15
DEADLIFT
155 x 5
245 x 3
335 x 5 singles
MACHINE CRUNCH
125 x 10F/10T/10B
140 x 15, 12
Physical therapy is its own session. It feels like it takes forever. I was at the gym for the same amount of time as usual and the only real lifting I did was deadlifts and took like 8 minutes. I also don’t feel like my rhomboid is weak but that’s the muscle the doctor blamed. Guess I’ll find out this week at PT.
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1.13.20
I remembered to weigh myself today. The plan is to do it every Monday. I thought about doing it monthly but I felt like that was too long in case I was failing at cutting cals and not realizing it. Weekly weigh-ins are frequent enough to give me a chance to adjust while letting me figure this out without the food calculator.
Today’s weight - 222.6 lbs. Down 4 lbs since the 1st but I’m probably a bit dehydrated from the half bottle of whiskey I drank during the Chiefs game.
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Daily Dose Day #16
ELLIPTICAL
10 min interval, L7/14, 1.01 miles
DEADLIFT
155 x 5
245 x 3
335 x 5v singles
UNDERHAND B. O. ROW
155 x 10
165 x 10
175 x 8
185 x 6
HAMMER PULL DOWN
180 x 10, 8, 6
REV CABLE FLY 21s
20 x 10F/10T/10B x 2
SA CABLE CURL
20 x 20 w/ slow eccentrics
30 x 10F/10T/10B
Total time was around 35 minutes but doing elliptical before the lifting made it feel longer. I was supposed to do shrugs or Wendler Rows but my traps are already sore so I skipped it.
1.14.20 (morning workout)
SMITH INCLINE
115 x 15, 12, 11 (slow eccentrics)
CABLE FLY
40 x 10, 8
CABLE Y RAISE
10 x 12 ea x 2 sets
superset with
CABLE LAT RAISE
10 x 12 ea x 2 sets
OH CABLE EXT
90 x 10F/10T/10B
70 x 10F/10T/10B
I’ll have to do the leg work tonight after work.
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You’ve helped me come to a similar place. I’ve dumped all my lower body work except for squats and deadlifts to spend this year focusing on upper body strength and hypertrophy.
I’m figuring that squats and deadlifts - plus BJJ, some rower work, and 200+ minutes of incline treadmill walking a week - will be enough to keep my legs athletic and strong.
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I’m glad to hear I was able to have a good impact through my babbling on here. 
I guess I’m finally getting old enough to stop torturing myself with heavy leg work when I don’t even care how they look.
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