Love your cookie monster avatar!!
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Welcome back, ‘Florida Man’ please live up to the Florida man hype haha
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Temporary FLO-rida man…
All Cali all the time man. Thanks for the welcome back.
Me too! I am the cookie monster hehe.
Welcome back man!
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Gratzie!
Cripes… now i have NO IDEA wtf to do at the gym tonight…
Told my wife last week I needed to put pencil to paper and get a training program lined up for this week so I’m not like the other 90% of dorks in the gym flailing about like bowl-less gold fish without a clue.
If I stick with a 3 days/week workout plan (for now), I need to run a full body workout.
I’ll call for some of you to chime in with some of your favorite full body programs.
I don’t want to have to think too much right now… just give me the workout and I’ll check the boxes type of plan for the next couple of weeks and then I can start looking at more specific programming and maybe jumping on the HIIB train with @Frank_C
I’m currently running a three day per week push/pull program. I just alternate my workouts and get through each of them three times every two weeks.
For full body, I enjoyed a 5/3/1 program a couple years ago. I did power clean and squat on Monday, deadlift on Wednesday, and bench on Friday. I think it’s in the Beyond 5/3/1 book.
To hell with you and your power cleans man… 
I started looking for my 5/3/1 book and can’t find it… it’s packed away somewhere. I may have to buy a new one.
EDIT: I am not sure If I can pull with my shoulder or not so no cleans for me until I get back into it a little more. Maybe I’ll just do my week one cycle one squat day work from Triumvirate.
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changed name of this log to “Return of the Marine - CDMac’s WTF to do next log”
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OK, so I think I am just going to go back and start my 5-3-1 over again from the beginning (if my shoulder will allow it)
- I am going to go to the gym tonight to set my Training Maxes for Press and Squat
- This will allow me to evaluate my shoulder and determine whether I can in fact run 5-3-1 with the pressing
- I’ll set TMs for Bench and Deads on Saturday
- If all goes well, I’ll start another cycle of 5-3-1 Triumvirate on Monday
- Boring I know but it yielded great results last time so might as well start back there and see what happens
- @Frank_C - if you want that training partner for your next program, we’ve gotta talk about the plan. I’m not 100% committed to 5-3-1 at the moment and would prefer to train with you so let’s chat email me: cdmcallister at gmail
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What’s going on with the shoulder?
That’s a big can of worms but I’m glad you asked as it will give me an excuse to dump my thoughts out into my log.
Where to start??
I think I should probably recap the past year and a half if for no other reason that to have it sorted in my own head and if anyone stumbles upon this log they’ll understand the 18 month gap.
Back when I was logging my workouts and such I was on TRT and everything was great except for one thing - slight impingement of my right shoulder at the time.
I worked through it mostly thinking that it was more about my lifting technique (totally ignoring my body telling me it was disgruntled)
Well, sometime early in 2018 (March/April) the following took place
- TRT went south as I think the Anastrozole crashed my E2
- Our house was finished and we moved into new home
- due to the move and subsequent depressed stretch due to low estrogen I just stopped training
- Finally decided to get my shoulder sorted - one way or another (even if the end result was “you’re going to have to deal with shoulder pain the rest of your life”)
June 2018 - After long conversations with Dr (and several outside opinions on my shoulder) had it scoped.
Initially, we discussed and were prepared to scope and then do any number of things to the shoulder to restore functionality
As it turned out, there wasn’t much he could do other than clean up some of the loose crap in there and some debridement to relieve impingement, bone spurs, and arthritis
The initial shoulder injury occurred 20 years prior and it had repaired itself and I had gone about life
Another injury to the arm (both times playing men’s softball throwing to home from center field) 10 years after the first - again it healed
As I got into my 40’s, I started having constant shoulder pain and biceps tendonitis that would radiate down my arm and make my whole arm go numb for days at a time.
Anyway, this is what pushed be to get it looked at and to do whatever I could to “fix” it.
None of the options to do a repair of the rotator cuff were in play
- not enough tendon to attach cadaver tendon to bridge the gap
- most of the cuff had degeneration
- Dr was shocked at the mobility I did have as he said the biceps tendon had adapted to be the stabilizing force for my shoulder rather than the rotator cuff (which is shredded)
- He didn’t want to do anything structural lest he limit my range of motion
- so he cleaned it up, sewed me up, and I went home same day - easy peasy lemon squeezy
So this led to me questioning my long term shoulder health, etc and added to me just being in a crappy place emotionally (given the low e2)
Been just in a FUNK for the last year but feel like I’m coming out of it.
- Stopped my previous TRT regimen because they were compounding Anastrozole with my Test and it was making me feel like shit
- Moved to South Florida in April 2019
- There is sunshine (literal and figurative) on the horizon
- Had a consult with Defy medical on Monday to start a new TRT regimen and outside of finding someone like @physioLojik locally, they seem to have a good rep (from the T replacement forum)
- I’m back in the gym (only been 2 sessions so far) trying to sort out where to go from here (from a training perspective)
- The rest of 2019 will be getting back into the groove of training plus getting my TRT on track (along with Thyroid if it turns out I’m Hypothyroid which appears to be the case)
@Frank_C- would tell me to just quit being a pussy (and he’d be right) given that he would train even if he were in a body cast. but the shoulder combined with the hormone shit just put me on my ass. I am no stranger to working through pain but the whole depression shit due to low T, low E and possibly Thyroid crap just kicks my ass.
Aren’t you glad you asked??
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Haha yeah man that was quite the entry. Glad things are looking up though.
Have you determined which kinds of movements are go/no-go for the shoulder?
not yet.
I did bench the other night and it felt ok but my strength was shit…
Will see about OHP tonight or tomorrow
Right on man, well I’ll be keeping posted to see how everything is coming along.
I’m glad he asked because I got to see a detailed explanation. I can’t do anything about it, but maybe I can help you out as you go forward since I know what kind of shape you’re in.
I’d figure something out 
If it hurts or causes dysfunction then don’t do it. We’ll find a substitute. I’ve been using lateral raises to hammer my delts and I think it’s just as effective as pressing. It might even be better because it isolates the delts.
I haven’t succeeded completely yet, but I’m trying to shake off the traditional mindset of lifting. No lift is a requirement. If something hurts, then don’t do it. Find a substitute. I know the body pretty well and I’m confident we can come up with alternative movements to hit desired muscle groups.
You have until September 5th to decide what you want to do. I expect to be fully released to train and I might start my new program immediately. I also might wait until the following Monday which will be the 10th.
do you have an outline of the program you want to run?
I’m all in to run it with you but would like to get a look at it and see if I’m up for it… I could just do some 5-3-1 until September comes around to get back in the swing.
Basically what @kleinhound is doing except the first 30 days will be with dumbbells.
ok so the 30 day of dumbbells workout from Fischer?
send me day 1, please =)
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