One of my good friends had surgery on his shoulder for labrum issues. I think his damage was more severe than yours and surgery was pretty much the only option. He was back to climbing at close to full strength in about 6 months and just finished a 50-mile ultra run. I think missing out on a small portion of your life to make sure the rest goes well is the smart move.
I’m actually happy about it. I finally have a solution to my nagging pain. I haven’t noticed it but the MRI even showed muscle atrophy in the affected area. I’ve been trying to figure this out for 6 months. Once I have the surgery I’ll be fully recovered in 2-3 months.
The diagnostic period took twice as long as the recovery will! I good with that.
3 Likes
9.27.17
Recumbent Bike
20 minute interval @ Level 6. Covered 5.49 miles.
OHP
95 x 5 x 2
115 x 5 x 2
125 x 3
135 x 3 x 3
Push Press
135 x 5
155 x 3
175 x 2
195 x 1
205 x 0
205 x 1
DB Incline
60 x 10
70 x 10
80 x 5
80 x 4
80 x 4
Machine Fly
110 x 10
90 x 10B/10T/10F
90 x 10F/10T/10B
Overhead Cable Ext
110 x 10 Rev grip
110 x 10 Regular grip
110 x 10B/10T/10F
Side Crunch
BW x 20 ea x 3 sets
Rev Press-Down
110 x 10F/10T/10B
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9.28.17 Half Assed 5am Session
Power Clean
135 x 3 x 2
165 x 3
185 x 3
205 x 2
Felt a small twinge on my sacrum or in the SI joint so that was the end of pulls. Live to lift another day.
Pathetic Squats
135 x 10
185 x 8
205 x 6
225 x 4
245 x 2
265 x 1
These weights are actually taxing. I’m still sore as hell from Monday’s lunges but I feel pathetic under the bar. I’ve been doing the pyramid rep scheme because it gets 30 reps but I might go back to working up to a heavy single in sets of 1-3 reps. I can always do a set of 20 if I don’t feel like I did enough at the end.
Another note about my hip. I asked Doc about future restrictions and he said don’t squat past parallel. I don’t think that’ll be a problem. I checked myself in the mirror yesterday with a BW squat and that’s about where I stop. But it has me thinking my front squat phase may have caused the injury. A slight deformity on the head of the femur causes impingement and eventually a labral tear. I think the depth and joint angles that I’m forced into in a front squat put me through the ROM where I experienced impingement and eventually the tear. That’s the only change to my movements that I can think of in the past year. It could’ve also been something that was going to happen regardless.
3 Likes
9.29.17
So I definitely strained something yesterday. It got progressively worse throughout the day but I think it’s on the uphill swing now. I think I strained/sprained the ligaments in my SI joint but didn’t throw anything out of place. I think I’ll be good to go for our softball tourney this weekend.
The scary part is that it was three years ago to the day that I bulged a disc, sprained those ligaments, and eventually lost the function of my right quad. I recall it very clearly because it was the month I turned 30 and exactly three days before that year’s softball tourney. I was a spectator and it drove me nuts.
Lunch Break Lifting
Pull-Ups
10, 10, 8-2-2-2
Incline DB Row
60 x 10
60 x 8 x 3
40 x 10F/10T/10B
Underhand Pull-Down
170 x 10 x 2
140 x 10F/10B/10T
Single-Arm Rev Cable Fly
50 x 8 ea
40 x 10 ea
Reverse Cable Curl
70 x 10F/10T/10B x 2 sets
As you can see, I’ve become quite fond of the 21’s style rep scheme. I think it started with CT’s Best Damn Workout for Naturals. He advocates two working sets and then an intensification set such as the 6-8-10 drop set or double rest pause. If you reverse the 21’s rep scheme and do full, then top half, then bottom/first half of the rep and really keep tension and focus on the MMC on those last reps then it’s a killer. I love it.
4 Likes
9.30.17
Happy Birthday to Me!
100 lb adjustable dumbbells for the home gym thanks to my wife and parents 
8 Likes
Sweet! Happy birthday also.
Thanks! 33 yrs old today. In 2013 I got pepper sprayed at our police academy on my birthday. It really puts things in perspective. Every birthday since then has been great by comparison!
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Happy Birthday!!!
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Happy birthday man!
Happy birthday!
Happy belated bro, nifty dumbbells!
1 Like
10.2.17
Conditioning
2 lap dynamic warmup
4 laps of walk the straightaway, run the curve, straightaway, curve, repeat
Walk 1 lap
Deadlift
135 x 5 + 5 RDL
185 x 5 + 5 RDL
205 x 5 + 5 RDL
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
405 x 1 x 10
Power Clean
135 x 3
185 x 3
205 x 3
225 x 2
255 x 1 x 2
275 x 1
275 x 0
205 x 3 x 3
Walking Lunges
100 x 10ea x 2
Leg Extensions
100 x 10B/10T/10F
100 x 10F/10T/10B
Seated Leg Curls
110 x 10B/10T/10F
110 x 10F/10T/10B
This took a lot out of me and took about 1:45 to complete.
2 Likes
Forgot to post this.
3 Likes
10.3.17
Warm-up
15 min of random mode on the Precor Adaptive Motion Trainer. 1.71 miles.
Neutral Pull-ups
2 x 10, 8-2-2 double rest/pause
Plate Loaded Hammer Row
270 x 8 x 5
140 x 10B/10T/10F
140 x 10F/10T/10B
Neutral Grip Pull-down
150 x 10 x 2
120 x 10F/10B/10T
Those hurt.
Side to Sides
2 x 15 ea
Lying Leg Raise
2 x 15
Cable Curl
130 x 10 x 3
80 x 10F/10T/10B
Also painful.
Ab Coaster Machine
60 x 12 x 3
More Cardio
15 min L6 on the Recumbent Bike doing the fat loss program. 3.35 miles.
2 Likes
I love a good training session that sucks the life out of me late in the day. I ate over 1200 calories around 3 or 315 and just ate a PB&J at 430 because I was already hungry again. It’s 455 now and, you guessed it, I’m hungry.
I also want to go to sleep.
4 Likes
I want to see a weigh in #!
1 Like
229.6 lbs this morning. I’m trying to stop the weight gain for now because I know I’ll be lucky to add 0.5-1.0 lbs of muscle per month.
The only change in my appearance is that I’m a bit softer. I think (hope) it’s just water retention from the creatine.
I really need to stop having days like this weekend where I go way over my calories. I didn’t track my calories but I’m certain I was way over. My wife got me two bags of M&Ms (crispy & peanut butter) that had a resealable bag and said share on the side. I ate both from Saturday night to Sunday night. That’s on top of the pizza for lunch and On the Border dinner (Saturday) and the pancakes, 16 beers, 4 burgers, hot link, and two or three hot dogs on Sunday.
I was 231.6 lbs yesterday. I forgot to weigh myself Monday morning. It took two days of hitting my calories to get back to 230 which is where I’m trying to be for a bit. Once I stabilize at 230 on 3600 calories then I’ll bump to 4000 calories.
2 Likes
I want your metabolism. I’m here trying to maintain 210lbs on 2500cals…
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I maintain 205 on high 4000’s, you don’t want it. It’s expensive and inconvenient (if you aren’t eating like trash).
4 Likes