Imo use straps on the Max out set, seeing as you’re doing that one for trap growth.
Your grip will come up naturally with all the rows and strapless work anyway, at least that’s what I find 
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I know better. First, you determine the goal and then you pick the appropriate method. In this case that would be to use straps. I actually planned to use them Tuesday and then talked myself out of it.
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Great news there.
I can walk… If I could make those GIF’s it would be Eddie Murphy “Trading places” where the cops stops him in the park.
Hilarious.
Just take it easy J. Or you’ll end up being an deskjockey in the walk in department 
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It’s too late; that’s part of my light duty work. The station that I’m working out of on Thursdays and Fridays is technically closed for construction but I somehow ended up writing four cases yesterday anyway. I also have to answer the phone and answer citizen’s questions all day. At the end of the day I set up the phones to forward to voicemail or 911. It’s really tempting to just leave them that way all day.
Sticking to the mission like a sophisticated gains robot!
Yeah I know that.
But if you start stressing that hip, before it’s fully healed, then you’re trapped even longer.
1.13.18 Day 25 of Recovery
Unknown morning weight. Woke up a bit late for work and forgot about the scale.
Yesterday’s Nutrition
3343 calories, 329g carbs, 109g fat, 250g protein.
BDWP2.0 W3 D5
Airdyne
10 minutes
Incline Bench (R/P)
135 x 10
155 x 6
175 x 6
185 x 7-1-1-1-1-1-1-1 (1 rep better than last week)
Machine Leg Extension (R leg) (mTor)
70 x 10 regular
75 x 10
85 x 10
95 x 14 + 20 sec stretch
Lateral DB Raise (mTor)
10 x 10
10 x 10
15 x 11 (1 better than last week)
Lots of discomfort in my brachioradialis. I think it’s compensating for the nerve issues in my bicep and shoulder. No bueno.
Reverse Cable Press Down (myo)
130 x 12
140 x 10
160 x 10-3-3-2
I mixed in 3 sets of 15 of my rehab exercises throughout this session.
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1.14.18 Day 26 of Recovery
Had pizza for dinner and woke up at 218.2 lbs! That’s not too shabby considering the salt. But it might mean my leg is starting to shrink.
Yesterday’s Nutrition (ballpark)
3827 calories, 407g carbs, 146g fat, 224g protein.
BDWP2.0 W3 D6
Airdyne
15 minutes cruising
Cable Row (R/P)
150 x 10
170 x 6
190 x 6
210 x 6-3-3
SL Smith RDL (R leg) (myo)
45 x 10
75 x 10
115 x 10
115 x 10-3-3-3-3-3
Straight Arm Press Down (myo)
60 x 12
70 x 10
70 x 10-3-3-3-2
Seated DB Shrug (slow eccentric)
100s x 10
100s x 10
100s x 10 + 20 sec hold with straps
The eccentrics were 3 seconds instead of 5 due to the short range of motion. I used straps on the final set and they didn’t work very well. They just didn’t grab the DB so they kept slipping. I tried. I blame the lack of knurling.
I mixed in two sets of my rehab stuff through this as well.
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1.15.18 Day 27 of Recovery
Woke at 217.6 lbs. I’m not sure what to think about my weight. My leg is definitely shrinking though.
Yesterday’s Nutrition
3291 calories, 316g carbs, 82g fat, 202g protein.
BDWP2 W4 D1
Recumbent Elliptical
10 min L 3 1.8 miles
Squat Press (myo)
90 x 10
180 x 10
270 x 10
340 x 10-3-0
This machine essentially starts in the bottom position so you have do the first rep from a dead stop.
Hammer Bench (R/P)
90 x 10
140 x 6
160 x 6
180 x 6-1-1-2-2
Had to rest a few extra seconds to get more than 1.
Hammer Incline (mTor)
70 x 10
90 x 10
110 x 10 + 20 sec stretch
My stretches are iso holds in the bottom position most of the time because I can’t get a stretch in the machine. They still hurt.
Machine OHP (myo)
80 x 10
95 x 10
110 x 7-3-2
Different machine so I’m hoping that’s the reason for the deceased performance.
Rehab 2 Rounds
SL glute bridge x 10
DL glute bridge x 10
Side lying hip abduction x 15
Face down hip abduction x 15
Exercise Bike while typing this out on my phone
20 min L7 4.66 miles
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Dont worry about the leg bro, focus on recuperating, you will be back to your prime in no time once you heal up, I am sure of it!
My leg will catch up fast once I’m fully recovered. I’m still going up the stairs with only my right leg so I don’t stress my hip. The nurse was pretty clear that people who take it easy do well and people who push it tend to extend their recovery.
I’m ready for some leg extensions and leg curls but I’ll wait till I get permission.
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1.16.18 Day 28 of Recovery
Woke at 219 lbs. I was starving yesterday so I kept eating…as you can see below.
Yesterday’s Nutrition
3701 calories, 434g carbs, 109g fat, 251g protein.
BDWP2 W4 D2
Recumbent Elliptical
16 min, L4, 2.75 miles
Seated Leg Curl (R leg) (myo)
85 x 12
100 x 10
115 x 10-3-3-2
J Rope Pull (mTor)
110 x 10
130 x 10
150 x 8 + 20 sec stretch
Machine Rev Fly (myo)
110 x 10
120 x 8
110 x 12-3-3-3-3-3-3-3-2
Machine Curl (R/P)
110 x 6
125 x 6
135 x 6-2-2-2
Seated SB Shrug (myo)
120 x 10
120 x 10
120 x 15-3-3-3-3-3
Recumbent Elliptical
17 min, L4, 2.89 miles
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1.17.18 Day 29 of Recovery
Woke at 216 lbs…
Yesterday’s Nutrition
2764 calories, 306g carbs, 90g fat, 204g protein (mostly shakes).
I’ve been struggling to eat enough protein so I’ve been drinking it. I haven’t eaten chicken much since June due to the unethical way it’s produced here in the US. I believe it is also directly related to my cholesterol numbers (Increased chicken consumption, cholesterol went up. Stopped, cholesterol went down.). I might have to break down and buy some small amounts of chicken to help me out… or tuna… or anything to supplement my red meat consumption. Out of the 1/4 beef that we bought last year, I’m down to my last couple steaks (did I mention my wife is vegan?). We usually get our meat in April. Either our cow was smaller last year or I’ve eaten more red meat. I’m not sure which one it is because I threw away my receipt/invoice.
I took some measurements and photos this morning as it marks the four week mark of my surgery. Pretty much everything is the same or within 0.5 cms—including my left leg. It’s softer but the size is about the same. There was one major change and it’s my hip measurement. It went from 109 to 101.5 cm in a month. I guess my ass is shrinking–at least on the left side.
I have PT tomorrow and I’m hoping to get her blessing to add some light leg extensions and curls. I could do the mTor/slow eccentric method and keep the stress down while still smoking my muscles. I’ve missed my last two appointments due to weather here. Thursday we had a quick snow/ice storm and the roads were slick. My wife wasn’t comfortable driving her 4Runner to work after it slid all over the road on her way home from the Y. We ended up car pooling and she had the car all day so I had no way to get to my appointments. Monday we had more snow/ice. I tried to get to my appointment but the highway was a sheet of ice. I nearly wrecked going 25 mph and I passed about six wrecks. I just bailed off the highway and came back home. My appointment is 30 minutes away in good weather and I was going to be way late… if I made it.
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Really hoping you’re healing the right way.
How about turkey, instead of the chicken?
I imagine they’re raised the same. Actually, all of our meat is raised is poor conditions. I buy beef and pork from local folks. I’m not too worried about the grass fed or all-natural type of stuff. I just like to know they’re raised humanely. There’s no reason to torture/neglect/abuse an animal because it’s a “product”.
In regards to my health, the problems showed up after I started eating 10-12 lbs of chicken breasts per week. I was fine when I was eating half that. But I haven’t returned to eating chicken due to my statement above…except Chick-fil-a. Chick-fil-a is free when I’m on duty 
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Let’s try this again… I responded to this once and my computer had a fit and needed to be restarted.
I’m not sure what your intention is with this statement. It could be taken two ways…
- I hope everything is going well.
- I hope you’re not doing too much and screwing up your recovery.
Either way, it’s welcome here. If you meant it as the 2nd statement then rest assured I’m doing everything they tell me to do. My physical therapist gets to tell me when and how to progress and so far I’m doing a good job of listening.
My nurse at the surgeon’s office told me I can live a normal life. Unfortunately, she means a sedentary life. I can’t run, jump, lift, or really add any stress to my hip at this point. I can walk and act normal in terms of day to day living, but I can’t really add any extra stress like picking up heavy things. I’m trying to move in a way that doesn’t put anything more than my body weight on my hip. If you saw me at the gym then you’d still see me taking gimpy steps and limping a bit—especially when I’m loading weights.
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Hey Big J
I meant in the first way, hope everything is going well.
English is not my natural language.
I meant something like I was hoping that the wounds/surgery was acting as it is meant to. No complications, hope you know what I mean.
I know you do what they tell you to do
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#1 was well wishes and #2 was concern and both are appreciated!
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BDWP 2 W4 D3
My daughter has a sinus infection so I chose to be a responsible parent and not take her to the Y. That means I got to train at home, which sucked. This was not my best performance.
My warm-up was three rounds of my three rehab exercises.
SL Squat Holding the Rack for Balance
4 x 10
Seated OHP (R/P)
45 x 10
95 x 6
115 x 6
125 x 8-2-1-1-1-1-1-1
Incline DB Fly (replaced machine fly) (myo reps)
25 x 12
35 x 10
50 x 12-3-3-2
Not a fan of these due to the changing tension and the ability to bend my elbows to make it more like a press.
OH DB Extension (slow eccentric)
skipped…again
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1.18.18 Day 30 of Recovery
Woke at 216.4 lbs.
Yesterday’s Nutrition
2905 calories, 222g carbs, 102g fat, 272g protein.
BDWP2 W4 D4
I’m stealing @littlesleeper’s format because I’m tired of typing asterisks on my phone.
RECUMBENT ELLIPTICAL
10 min L4 1.89 miles
UNDERHAND PULL DOWN (R/P)
120 x 10
160 x 6
180 x 6
200 x 11-3-3-3-3
SEATED LEG CURL (mTor)
70 x 10
LYING LEG CURL (mTor)
50 x 8
50 x 11 + 20 sec stretch
MACHINE ROW (mTor)
90 x 10
110 x 10
150 x 10 + 20 second stretch
need to man up on this and stretch longer
INCLINE DB HAMMER CURL (mTor)
15 x 10
20 x 10
20 x 10+ 20 second stretch
I need to remember not to plan three mTor exercises in one workout. It sucks
SKIPPED SHRUGS TODAY
It’s a good thing I skipped shrugs today. I had physical therapy after my training and stopped by the chiropractor after that. She did dry needling work where I have pain from my compressed nerve in my shoulder. That included jabbing needles into both of my traps. Last time I had this done was the day after heavy shrugs and my traps felt bruised to begin with. The needling was not pleasant.
PT was good. I get to increase the resistance on my exercise bike. I also get to intentionally put extra weight on my bad leg. I have a couple of exercises that are basically isometric 1/4 squats. Sadly, my leg was feeling like jello after 6 sets of 10 seconds. But my quad atrophy should stop and the muscle should start to bounce back in the next week.
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