Kleen - Project 50: Under Construction

[MrKleen73]

Keep killing it bro……looks like everything is starting to come back. And congratulations to Sage and his proud Papa.

Thanks, definitely making some progress.

I am glad thing are moving in the right direction for you! Life is Good !

Agreed!

Congrats on the grad!!

Thanks!

That’s a huge milestone, for both of you really! Congratulations, and I hope you get to enjoy the days off.

I know, this past year was a big challenge for both of us.

Nice work mate!

congratulations for Sage’s graduation! That’s a massive milestone to hit!

Thanks Benny!

Not going to spend a ton of time updating, I want to get a shower and go spend some time with my wife before we pass out. Had a great workout today.

Warm Up - I walked for about 20 minutes then warmed up my shoulders and arms a bit with some light band and dumbbell work.

Dead Lifts - 135x10, 225x5 x 5 sets - first 3 sets of 225 hook grip, last 2 normal OHG

Sumo Dead Lifts - 225x5 x 5 sets last 3 I used my versa grips

Single Leg Calve Press on leg press - 225x10 x 4 sets

I wanted to go heavier but I think I may have paid for it on my last workout going up to 315 too fast. So I went with adding more light weight volume.

I prepped some Chicken Tikka Masalla with 2lbs chicken and made 4 servings with 3/4 cup of rice.

Going to Buzz Fest tomorrow, lots of good bands. Dead Sara, The HU, 10 Years, Bush, Seether, Papa Roach, it is going to be a great show and awesome day with the family. Will be Sage's first time going to the festival with us. Probably the 10th time for me and Jo, and 3rd for my son. The other son isn't interested in concerts unfortunately but would be awesome if he was.

 

[MrKleen73]

I have tried to update this a few times and left typing abandoned with how busy things have been both at work and home. Had some plumbing issues come up that I had to learn how to replace copper pipe and things in the house. Learning sheetrock to replace the wall areas I had to cut out. Plus we are doing a major laptop refresh with laptops that are actually breaking at every turn. I am pretty sure Lenovo just sent out laptops that couldn't pass QA just to fill orders to avoid getting sued for breach of contract. Replacing at least 4-5 recently deployed new laptops a week that have failed in an office of 180 users. It is pretty sad.

The concert was awesome, The HU and Papa Roach were my favorite performances but everyone did very well. The wife caught some video of me and Sage jumping around rocking our faces off to Papa Roach. Good to have moments like that caught on video.

Training has been consistent on a weekly basis, doing more garage workouts even though it is hot as balls out there. I have kind of settled into a 6 work sets of my main lift, and add what is needed based on the split I am doing that day. I have gone between Push and Pull workouts and Full upper body for upper body and then for legs I do a Squat dominant and then Dead lift Dominant Day. I really have to stay instinctual and responsive to the shoulders.

Monday and Tuesday - spent all day both days on emergency home repairs...

Wednesday - Push - slow tempo
Walking and Battle Rope Warm Up

PowerTec Iso-lateral Incline Press - 6 sets 70ps x 6-15 reps

PowerTec Iso-lateral Shoulder Press - 5 Sets 45ps x 8-20 reps

PowerTec Triceps Ext - 4 sets 8-15 reps

My triceps felt like they were going to pop off the back of my arm they were so pumped.

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Thursday - Pull - Slow Tempo Negatives
Walking and Battle Rope Warm Up, Light Pulldowns

NG Pull Ups - 6 sets of 6 - with body weight going up higher reps would have just killed overall volume.

DB Incline Rows - 5 sets 50-60lbs x 8-12 reps with a pause at the top

EZ Bar Curls - 4 sets 65-85 x 8-20 reps

DB Incline Swings - 3 sets AMRAP

Massive Pump in rear delts and biceps!

---------------------------------------------------------------------------------------------------

Saturday - Squat focused Lower -
Walking and exercise specific warm up sets not listed - all accessory movements slow tempo with 2 second flex at peak contraction

Leg Abduction Machine - 4 work sets 130-145 x 8-15 reps

Leg Adduction Machine - 4 work sets 145-170 x 8-15 reps

Leg Extension - 4 sets to RPE8 160lbs

Seated Leg Curls - 4 sets to RPE8 - 90-110lbs

Front Squats - 6 sets of 185 x 6 - did one set of 3 at 225 but the jump was too much after pre-exhausting legs already so I rested and backed back down to 185 and got a total of 6 sets in at that weight.

20 minutes in sauna - Alternated doing crunches until almost getting ab cramps and doing hip thrusts with 5 second holds for 15 minutes of it.

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I prepped another 2.5 lbs chicken breast in a nice and a spicy tikka masala and broke it up into 4 meals last night. I also cooked 3 lbs of chipotle lime pork tenderloin medallions I found discounted at Kroger in the sous vide last night. Going to pull them out and seer them today and separate them into meals. Getting back to meal prepping is definitely helping with progress.

Sitting between 208-210 as of late. Not too worried about cutting up just yet as much as maintaining mass. I have been getting in actual cardio or long walks 3 times a week except this week where the home repairs kind of took over all my time. I may go ride the stationary bike and do some stretching in the sauna today though.

 

[jinxie]

You’re crushing it man! Keep up the great work! And congrats to your kid!

 

[MrKleen73]

You’re crushing it man! Keep up the great work! And congrats to your kid!

Thanks @jinxie!

 

[gphagan1]

I have tried to update this a few times and left typing abandoned with how busy things have been both at work and home. Had some plumbing issues come up that I had to learn how to replace copper pipe and things in the house. Learning sheetrock to replace the wall areas I had to cut out. Plus we are doing a major laptop refresh with laptops that are actually breaking at every turn. I am pretty sure Lenovo just sent out laptops that couldn't pass QA just to fill orders to avoid getting sued for breach of contract. Replacing at least 4-5 recently deployed new laptops a week that have failed in an office of 180 users. It is pretty sad.

The concert was awesome, The HU and Papa Roach were my favorite performances but everyone did very well. The wife caught some video of me and Sage jumping around rocking our faces off to Papa Roach. Good to have moments like that caught on video.

Training has been consistent on a weekly basis, doing more garage workouts even though it is hot as balls out there. I have kind of settled into a 6 work sets of my main lift, and add what is needed based on the split I am doing that day. I have gone between Push and Pull workouts and Full upper body for upper body and then for legs I do a Squat dominant and then Dead lift Dominant Day. I really have to stay instinctual and responsive to the shoulders.

Monday and Tuesday - spent all day both days on emergency home repairs...

Wednesday - Push - slow tempo
Walking and Battle Rope Warm Up

PowerTec Iso-lateral Incline Press - 6 sets 70ps x 6-15 reps

PowerTec Iso-lateral Shoulder Press - 5 Sets 45ps x 8-20 reps

PowerTec Triceps Ext - 4 sets 8-15 reps

My triceps felt like they were going to pop off the back of my arm they were so pumped.

---------------------------------------------------------------------------------------------------

Thursday - Pull - Slow Tempo Negatives
Walking and Battle Rope Warm Up, Light Pulldowns

NG Pull Ups - 6 sets of 6 - with body weight going up higher reps would have just killed overall volume.

DB Incline Rows - 5 sets 50-60lbs x 8-12 reps with a pause at the top

EZ Bar Curls - 4 sets 65-85 x 8-20 reps

DB Incline Swings - 3 sets AMRAP

Massive Pump in rear delts and biceps!

---------------------------------------------------------------------------------------------------

Saturday - Squat focused Lower -
Walking and exercise specific warm up sets not listed - all accessory movements slow tempo with 2 second flex at peak contraction

Leg Abduction Machine - 4 work sets 130-145 x 8-15 reps

Leg Adduction Machine - 4 work sets 145-170 x 8-15 reps

Leg Extension - 4 sets to RPE8 160lbs

Seated Leg Curls - 4 sets to RPE8 - 90-110lbs

Front Squats - 6 sets of 185 x 6 - did one set of 3 at 225 but the jump was too much after pre-exhausting legs already so I rested and backed back down to 185 and got a total of 6 sets in at that weight.

20 minutes in sauna - Alternated doing crunches until almost getting ab cramps and doing hip thrusts with 5 second holds for 15 minutes of it.

----------------------------------------------------------------------------------------------------

I prepped another 2.5 lbs chicken breast in a nice and a spicy tikka masala and broke it up into 4 meals last night. I also cooked 3 lbs of chipotle lime pork tenderloin medallions I found discounted at Kroger in the sous vide last night. Going to pull them out and seer them today and separate them into meals. Getting back to meal prepping is definitely helping with progress.

Sitting between 208-210 as of late. Not too worried about cutting up just yet as much as maintaining mass. I have been getting in actual cardio or long walks 3 times a week except this week where the home repairs kind of took over all my time. I may go ride the stationary bike and do some stretching in the sauna today though.

It’s never fun to deal with things malfunctioning or breaking, especially when you have to take the time to make repairs. And it always seems to happen when you don’t have the time. Good job though getting your workouts in.

 

[MrKleen73]

Got in a decent push session this morning.

Still keeping a slow tempo on things to keep tight control on form and avoid further injury. Today was a shoulder dominant session.

Octane MTX MAX Trainer 5 minute high effort

Arnold Press - 30x15, 40x12, 40x12, 45x12, 12, 12, 10 - that slow tempo had me grinding out the last 2 reps on my right side, it is less painful than the left side now but still suffers a bit from stability more as I approach lockout.

DB Side Raises - 15x12, 12, 12, 12 - had to be very careful with these to avoid triggering the pain. Kept weight light and really focused on moving the weight with my delts while locking down scaps.

Strict Wide Grip Dips - 12, 12, 10, 7 - The slow tempo and already toasty delts on these kicked my ass!

Straight Arm Fly 120x RPE9 x2 sets - Pec Deck - 130 x RPE10 x 2 sets - The Straight Arm machine I was on the left swing arm was sticking messing with the movement so I swapped to a pec deck once the guy next to me moved.

Rope Triceps Ext - 40 x RPE8 x 2 sets - OH Rope Triceps Ext 40 x RPE10 x 2

Roman Chair Leg Raises - 4 sets x 7-20 reps - I started with legs straight and went until I could barely get my lower back off the back rest with legs bent at 90 degrees each set.

 

[Hyde]

Those leg raises to failure would have given me an Ab cramp!

 

[jimbuick]

Those leg raises to failure would have given me an Ab cramp!

Ab cramps are the worst. Just absolutely miserable.

 

[MrKleen73]

[/QUOTE]

Those leg raises to failure would have given me an Ab cramp!

Yeah, I was definitely paying attention to any signs of one starting.

Ab cramps are the worst. Just absolutely miserable.

No doubt completely miserable. I got a little bit of one the other day in the sauna, caught it just as it started to tighten and arched my lower back just in time to stretch it and stop it.

I was so tired this morning I almost didn't get up. Then my anti-bitch initiative kicked in and got me out of bed. Better late then never. I decided to kill 2 birds with one stone and did some studying for a Security Cert I want to get while I did 35 minutes on the treadmill. I didn't have much time left so I didn't do any abs or anything. Just went home cleaned up and fed myself before leaving for work.

I have an appointment with an ortho next Wednesday, hoping he can get me squared away without Surgery but if that is what is needed I am going to schedule ASAP. Shoulder has not improved at all, I just have to move and train around it to stay consistent. If I have to get surgery then it is probably going to be time to work on cutting up.

 

[RegisterJr]

Home emergencies are the worst, but I’ve learned so much from them. Copper plumbing and drywall to name a few.

Great… this may explain why we are starting to have Lenovo issues. We swapped to Lenovo in 2020. I hope this wasn’t the bad year.

 

[MrKleen73]

Home emergencies are the worst, but I’ve learned so much from them. Copper plumbing and drywall to name a few.

Great… this may explain why we are starting to have Lenovo issues. We swapped to Lenovo in 2020. I hope this wasn’t the bad year.

@registerjr what model do you have? The 9th generation x1 are the huge issue we are having now, but the usb-c ports on the mobo have been problematic on both the gen5 and gen6 x1 ThinkPads as well. I think this one is more supply chain related and needing to deliver so lower quality was allowed.

 

[RegisterJr]

@registerjr what model do you have? The 9th generation x1 are the huge issue we are having now, but the usb-c ports on the mobo have been problematic on both the gen5 and gen6 x1 ThinkPads as well. I think this one is more supply chain related and needing to deliver so lower quality was allowed.

ThinkPad T490s for the laptop. Funny you mention the c port, as it stopped connecting to the docking station this week.

 

[MrKleen73]

ThinkPad T490s for the laptop. Funny you mention the c port, as it stopped connecting to the docking station this week.

Yeah, that sounds about right. Not familiar with the model but no reason to think the C port is any beefier on that model.

I got in some decent dead lifts yesterday.

Training is Fasted in AM

Stair Mill - 6 minutes
Banded Hip Thrust with 5 second flex - 15 x 2 sets

Conventional Deads - 135x10, 225x5, 275x5, 315x5, 335x5, Add Versa grips - 335x5, 335x5

Sumo Deads - 245x8, 6, 6

Leg Press - Slow tempo - 12p x 12, 12, 12

I slept in this morning, been having a rough time sleeping the last week and it finally caught up with me. Opted out of cardio for today.

I have been applying HELIOS, as well as dosing fish oil and Curcumin like a madman and it is helping with the shoulder. I still have to be very careful even moving my arm with nothing in my hand but if I avoid those planes of movement I am able to be productive both in the gym and out. Keeping food intake and calories at or around maintenance level for now. I may start leaning out more if I need to have surgery though.

 

[Liftergym33]

I see your still at it Kleen, keep pushing brother!

 

[Hyde]

Looks like a deadlift day for the both of us!

 

[gphagan1]

That HELIOS is good stuff……I get it for me and my wife.

 

[MrKleen73]

I see your still at it Kleen, keep pushing brother!

Thanks man, hope all is well brother!

Looks like a deadlift day for the both of us!

One of my favorite days!!! Glad I can still do them without much issue.

That HELIOS is good stuff……I get it for me and my wife.

Agreed! HELIOS is definitely helping out.

Waiting for my preworkout meal to digest and going to do an upper body pull session. Probably head in to the gym since I have more time today. Going to focus more on horizontal pulls and biceps today. So I will do chin ups instead of pull ups for my main vertical pull then pick a couple curls.

Getting more excited about seeing the ortho, the idea of finding out if I need surgery, or maybe just getting a shot and some specific exercises to help out is providing more hope.

I may be looking at adding a little something in soon if no surgery is needed. Otherwise possibly right after.

 

[Marne40]

What’s going on with your shoulder? Just curious as I had mine cut into last year.

 

[MrKleen73]

What’s going on with your shoulder? Just curious as I had mine cut into last year.

@Marne40 My best guess now is either a torn rotator cuff or maybe a gnarly labrum tear like when I had to have S.L.A.P. surgery in 2008 on my right side where they had to anchor it back down. External rotation causes a lot of pain even with zero resistance, sometimes even the return from external rotation if supporting the weight of my arm in any way. It is bad enough it has made me yell in pain and drop things. Even grabbing a pen while at my desk can make me yelp or curse from it. Any curl without my arm somewhat forward is excruciating. Neutral grip, and pronated grip pulling is fine. Neutral grip pushing with elbows in front of me is somewhat okay. On top of that my right shoulder was already bad, intermedial tear of the subscap, partially subluxated biceps tendon and likely labrum tear they couldn't see because they forgot to use dye and my anchors made the area black. I was intending to get it fixed before covid lockdown then couldn't and haven't had downtime since. If I have to get surgery on the left I WILL be following it up with the right since I will have met my out of pocket max for the year.

Just got home from the gym, had a good one.

Upper Body Pull

HS Rows - Bottom Prone Grip 70ps x 12, 90ps x12, 115ps x 12, 115ps x 10
HS Rows - Neutral Grip - 115ps x 12, 135ps x12, 135ps x 10
HS Rows Top Prone Grip 115ps x12, 135ps x12, 135ps x12>90ps xRPE10>45ps xRPE10

Biceps Focus Negative Chin Ups with last rep negative as long as possible - BW x 3 30ish seconds, BWx2 20ish seconds, BWx1 15ish seconds

Pin Wheel Curls - 35x6 x 3 sets

Preacher Curl Machine - 100x8, 85x fail, 70x fail > 50 x fail

Single Arm Preacher Hammer Curl - 30 x 6 x 2 sets

Total Body Ab Board Intermediate Crunches - 3 sets of 10

 

[Marne40]

@Marne40 My best guess now is either a torn rotator cuff or maybe a gnarly labrum tear like when I had to have S.L.A.P. surgery in 2008 on my right side where they had to anchor it back down. External rotation causes a lot of pain even with zero resistance, sometimes even the return from external rotation if supporting the weight of my arm in any way. It is bad enough it has made me yell in pain and drop things. Even grabbing a pen while at my desk can make me yelp or curse from it. Any curl without my arm somewhat forward is excruciating. Neutral grip, and pronated grip pulling is fine. Neutral grip pushing with elbows in front of me is somewhat okay. On top of that my right shoulder was already bad, intermedial tear of the subscap, partially subluxated biceps tendon and likely labrum tear they couldn't see because they forgot to use dye and my anchors made the area black. I was intending to get it fixed before covid lockdown then couldn't and haven't had downtime since. If I have to get surgery on the left I WILL be following it up with the right since I will have met my out of pocket max for the year.

Just got home from the gym, had a good one.

Upper Body Pull

HS Rows - Bottom Prone Grip 70ps x 12, 90ps x12, 115ps x 12, 115ps x 10
HS Rows - Neutral Grip - 115ps x 12, 135ps x12, 135ps x 10
HS Rows Top Prone Grip 115ps x12, 135ps x12, 135ps x12>90ps xRPE10>45ps xRPE10

Biceps Focus Negative Chin Ups with last rep negative as long as possible - BW x 3 30ish seconds, BWx2 20ish seconds, BWx1 15ish seconds

Pin Wheel Curls - 35x6 x 3 sets

Preacher Curl Machine - 100x8, 85x fail, 70x fail > 50 x fail

Single Arm Preacher Hammer Curl - 30 x 6 x 2 sets

Total Body Ab Board Intermediate Crunches - 3 sets of 10

Oof. That’s quite a bit more intense than my issue. Rotator and labrum tears can be gnarly as hell. Had a couple buddies with those issues as well as some buddies that had the same thing I ended up getting. Smart move getting them both knocked out if you can though as those damn surgery bills get nasty. As bad as it would be to go from recovery to another surgery, it’s the “rip the band-aide off” method plus the “save money” method, which equals a win in my book. Either way, hope you get it fixed man. I hate dealing with shoulder issues. I’d rather stick to my shitty knee issues and call it good haha.

 

[BennyMagoo79]

Nice pulls mate!

every day is pull day when the RC is cactus!

 

[MrKleen73]

Oof. That’s quite a bit more intense than my issue. Rotator and labrum tears can be gnarly as hell. Had a couple buddies with those issues as well as some buddies that had the same thing I ended up getting. Smart move getting them both knocked out if you can though as those damn surgery bills get nasty. As bad as it would be to go from recovery to another surgery, it’s the “rip the band-aide off” method plus the “save money” method, which equals a win in my book. Either way, hope you get it fixed man. I hate dealing with shoulder issues. I’d rather stick to my shitty knee issues and call it good haha.

Thanks! I keep having a little hope on not needing surgery but you know denial takes strong roots. Lol

Nice pulls mate!

every day is pull day when the RC is cactus!

Thanks and it sure seems that way. At least the productive ones. Luckily I can still muster some light work in the right angles on push days now.

Going to have Sages graduation party today will be taking a rest day today. Well from working out any way.

 

[Hyde]

Congrats again - enjoy your family day!

 

[MrKleen73]

I was having one of those wide awake trying to go to sleep nights last night. Only managed a couple hours before the 4:30 alarm went off and I chose to stay in bed and sleep since I was in a pretty deep sleep when the alarm went off. Shoulder was also bothering me a bit last night and is a little bitchy today. I will see what I can do this evening after a warm up.

 

[BennyMagoo79]

I was having one of those wide awake trying to go to sleep nights last night. Only managed a couple hours before the 4:30 alarm went off and I chose to stay in bed and sleep since I was in a pretty deep sleep when the alarm went off. Shoulder was also bothering me a bit last night and is a little bitchy today. I will see what I can do this evening after a warm up.

Im feeling your sleep deprivation mate. I’m having intense tren dreams every night at the moment, I can feel it starting to wear me down.

 

[MrKleen73]

Im feeling your sleep deprivation mate. I’m having intense tren dreams every night at the moment, I can feel it starting to wear me down.

I have never tried Tren, but lately my dreams have been disruptive to my sleep. Nothing like restless extremely vivid dreams that leave you feeling tired when you wake up.

I got in a decent push workout last night.

Warm Up - Walking and Ropes warm up

Slow Tempo - 4-0-2

Iso-Lateral Lever Chest Press - 25ps x 20, 50x20, 60x15, 70, 85, 95, 70 reps = 15-8 reps @ RPE8-9

Lever Dips - 120x a lot, 145x15, 165, 185, 185, 185 reps = 15-8 @ RPE8

Iso-Lateral Lever Shoulder Press - 45ps, 55, 70, 55 Reps = 20-8 (As many as comfortable)

Triceps Push Downs \ Extensions 50, 50, 50 ,50 reps = 20-7 @ RPE9, 9, 10, 10

The shoulder is no better or worse for the wear today, so assuming I didn't damage anything. It's funny how instability in the shoulder changes the RPE Scale so much. Maybe I should call them RIR or tank reps instead of RPE at this point. I think what is RPE10 now is closer to an 8.5 in effort in a lot of exercises, but becomes an RPE10 IE... last rep that could be done in good form due to the instability. Keeping a nice and slow tempo seems to help the muscles get close to the same RPE before losing stability or feeling discomfort in the shoulder telling me it is time to call it. Obviously different movements and angles effect that as well but I have to really pay attention to how each rep feels.

Excited about getting to the doctor tomorrow just knowing I will officially be on the road to recovery is awesome regardless of what he says I need to do to get there.

 

[gphagan1]

You still putting in some really good work, even with the shoulder issue. Hopefully the Doc can help.

 

[BennyMagoo79]

Still a solid workout!
You are going to feel a million bucks after you get that shoulder fixed.

 

[MrKleen73]

Thanks @gphagan1 and @BennyMagoo79 - I have never had a hard time pushing myself as far as I feel I can get away with. It is the holding myself back that is hard for me. Sometimes I would rather just not do at all then run 75%. It's not a good plan for longevity though!!!! Right now trying to string as many sessions together without overdoing it is the challenge.

Good news though, my pecs are a little sore today!!!!

 

[Hyde]

Let us know what they say!

 

[MrKleen73]

Let us know what they say!

Will do!

I did lower body tonight.

walked 10 minutes
Body Weight Overhead squats 3 sets of 10

SSB Squat - 5 reps per set - 155, 175, 185, 205, 245, 265, 285, 275, 275, 275

Leg Extension - 50x15, 75x10, 95x10 95x6
Lying Leg Curl - 50x12, 75x6 and 10 low end pulses, 50x8, 50x6

Weighted crunches 50x15 x 3 sets

This workout was pretty rewarding. I have been building up my squats and lower back and this is easily my best session since I have been back at it. Glutes on my right side seem to be firing better especially squatting barefoot so I can feel where the force is and isn't being applied throughout my foot and correct it. I was able to work hard and push myself with some nice and deep squats! I just love that battle.

 

[BennyMagoo79]

Nice squats mate!!
SSB is no joke.

 

[MrKleen73]

Nice squats mate!!
SSB is no joke.

Thanks, that and fronts are about all I can handle with my shoulders right now.

At the Ortho about to go get x-rays and then he will come talk to me. Hoping to get a shot at a minimum today. We will see.

 

[MrKleen73]

Well they suspect a torn rotator cuff. Sending me for an MRI, the doctor expects I will need surgery but is hoping maybe there might be a nonsurgical option.

 

[Hyde]

Good luck with the MRI! You are on your way to answers and options!

 

[MrKleen73]

Good luck with the MRI! You are on your way to answers and options!

Thanks, MRI is scheduled for Friday evening. Hopefully can get in for my follow up ASAP and get on his schedule for operation next week if possible. If no surgery needed then he will give me a shot and get me started on PT, but I can't even do external rotation with the lightest theraband they make so not sure how I could do PT. Funny how it can be so movement specific. He was surprised at my range of motion, but I asked him do you want to me to stop if in pain or push through to show how far I can move it. He said push through so I did. So then he asked when it hurt during it and I was like all of it... LOL

He did say my ACP was in great shape for someone my age who had been lifting for as long as I had. That as far as that goes I had the shoulder of a 30 year old. So once corrected I should be good to go.

 

[BennyMagoo79]

Sounds like he is optimistic about the outcome from surgery - that’s a great sign!

 

[MrKleen73]

@BennyMagoo79 - 100% Agree!

Boy the anti-inflammatory he gave me does a much better job than 800mgs of ibuprofen. I actually slept decently last night. Plus you only have to take it once a day. Going to get another Pull Session in tonight, Pull ups on tap then rowing as an accessory movement, ten of course some curls for the girls! Then plan for a dead lift day Saturday. I want one more deads sessionjust in case Surgery is indeed on tap.

I am also going to take care of a few more things around the house and yard before next week just in case I end up having surgery. I think I am going to go ahead and start working towards leaning up some now. I imagine lower body and cardio will be my staples for a bit if I have surgery. Of course I will keep working my right side as well. I read keeping lifting on one side while recovering on the other actually helps retain size on the injured side somehow so going to do what I can there.

 

[MrKleen73]

Had a decent pull session last night. I was not as strong as usual on my pull ups. My arms just seemed like they were tired, kind of an odd feeling considering my lats were happy to do some work.

NG Pull Ups - 3, 3, 3, 3, 3, 5 - I was only working to an RPE8 and unfortunately on this day that hit at 3 reps. I pushed myself on the final set to see how many I could actually squeeze out and 5 was the magic number. Granted I have been eating a bit so there might be some extra weight being pulled too. LOL

Lat Pull downs 140x12, 12, 12, 11 - slow tempo, 1 second pause at bottom great contractions!

1 ARM Lever Rows 85x10, 10, 10, 8 slow tempo 1 second pause at top

EZ Curl Bar Curls 85x12, 85x10, 85x6 - 2 second negatives - my biceps tendon started tweaking a little on the right side so I decided to shut it down and live to fight another day.

 

[Hyde]

Always keep working the uninjured side! The nervous system will better retain the general firing pattern on the unused side.

 

[MrKleen73]

Happy Father's Day everyone!

 

[SkRaw85]

Shoulders of a 30 year old he says! Hell yeah brother that is good news and glad to hear it. Recovery will be swift and back to skating in no time. Happy Father’s Day!

 

[MrKleen73]

Well, looks like surgery is on the table. Doc apparently either had an emergency or vacation planned so I can't see him until July 6th which frustrates me a bit, but my results are in my chart. Here is the gist of them.

1. Rotator cuff: Rotator cuff tendinosis with partial-thickness articular surface tearing of the anterior supraspinatus tendon footprint as seen on series 7, images 4 and 5 involving slightly less than 50% of the tendon thickness. The tear measures
approximately 8 mm in the anteroposterior dimension. This is also demonstrated on series 5, images 15 and 16. There is no evidence of a tear of the infraspinatus tendon or the subscapularis tendon. Rotator cuff bulk is within normal limits.

2. Bursa: Trace fluid in the bursa.

3. Biceps tendon: Biceps tendon is located within the bicipital groove. No definite subluxation. Intra-articular biceps tendinosis.

4. Labrum: Type II SLAP tear with a small cyst as seen on series 5, image 9. There are a couple of additional tiny cysts within the rotator interval. No definite involvement of the biceps anchor.

I thought I felt something like the SLAP tear I had in 2007, I recovered well from it but it was one hell of a recovery. Add a torn RC to it and it might be a little longer. Hoping that is not the case but either way a surgical repair is the only way to repair a type 2 SLAP tear from what I am reading. Especially with there being cysts that need removed.

Shoulder had really been aching since the MRI, they had me in a position that really aggravated it so I have just been resting it but moving it a lot to keep mobility. Going to see what training I can get in today with it.

 

[MrKleen73]

Got in some push work yesterday. Had to really take time working up in weight. Lots of warm up sets on the pressing.

Lever Chest Press - 70x20ish, 90x20ish, 120x20, 140x20, 160x 4 sets to RPE8 20-11 reps

NG Lever Shoulder Press - 65x 5 sets 20-8 reps

DB Side Raises 10x RPE9 x 4 sets - reps not counted

Db Rear Delt Raises - 10x RPE9 x 4 sets - reps not counted

I got a nice pump out of this but had to be pretty careful with the shoulder.

 

[gphagan1]

Well, looks like surgery is on the table. Doc apparently either had an emergency or vacation planned so I can't see him until July 6th which frustrates me a bit, but my results are in my chart. Here is the gist of them.

1. Rotator cuff: Rotator cuff tendinosis with partial-thickness articular surface tearing of the anterior supraspinatus tendon footprint as seen on series 7, images 4 and 5 involving slightly less than 50% of the tendon thickness. The tear measures
approximately 8 mm in the anteroposterior dimension. This is also demonstrated on series 5, images 15 and 16. There is no evidence of a tear of the infraspinatus tendon or the subscapularis tendon. Rotator cuff bulk is within normal limits.

2. Bursa: Trace fluid in the bursa.

3. Biceps tendon: Biceps tendon is located within the bicipital groove. No definite subluxation. Intra-articular biceps tendinosis.

4. Labrum: Type II SLAP tear with a small cyst as seen on series 5, image 9. There are a couple of additional tiny cysts within the rotator interval. No definite involvement of the biceps anchor.

I thought I felt something like the SLAP tear I had in 2007, I recovered well from it but it was one hell of a recovery. Add a torn RC to it and it might be a little longer. Hoping that is not the case but either way a surgical repair is the only way to repair a type 2 SLAP tear from what I am reading. Especially with there being cysts that need removed.

Shoulder had really been aching since the MRI, they had me in a position that really aggravated it so I have just been resting it but moving it a lot to keep mobility. Going to see what training I can get in today with it.

I’ll keep you in my prayers brother.
I feel you on the shoulder issues. I injured my left shoulder maxing out on bench almost 21 years ago now. Thankfully never had surgery….my Orthopedic hooked me up with some great physical therapist, and I eventually discovered BPC 157, so I’ve been able to stay steady and avoid any surgeries, and BPC is a Godsend for me. After I recovered from the original injury I’ve been able to maintain a decent bench for may age over the last 5 years.
Your still putting in good work, and believe me that helps significantly. And like Hyde said work what you can, because it does have a carryover effect.

 

[BennyMagoo79]

any idea when you will get in for surgery?

 

[MrKleen73]

Thanks and agreed, I need to keep working what I can.

any idea when you will get in for surgery?

Well I am able to go in for the follow up July 6th, and then he will tell me for sure if I need surgery but from the results the only way to repair a Type 2 SLAP tear is surgically so I fully expect to be told I am getting surgery. I will have him schedule me as quickly as possible after that. Hopefully insurance is on board with it immediately and no delays I would expect to be scheduled within a week or two from the 6th.

 

[MrKleen73]

Had a rough night, no sleeping. Just a lot of pain in my shoulder. Has been more painful since the MRI, I think something in the way the bone rested when lying down in the tube with the shoulder immobilizer pressing it in just put stress on one of the tears or something but it has been pretty painful since then. Between that and my son showing up to spend time with me since he couldn't make it for Father's day I chose to take the night off and spend a few hours with him instead.

With all of this pain, I think I am going to focus mostly on legs for a while. That and leaning out. I need to continue to make progress in some area while I am dealing with this. I imagine a leg press intensive program is in the cards since a lot of other things will be off limits for a bit and I want to make some measurable gains in the lifts I am concentrating on.

I am going to bring caloric intake down. Start focusing on lower inflammatory foods and dropping some bodyfat for a while. I don't want to cut calories to the point of losing a lot of muscle but it is time to clean things up and get my cardio improved.

I am not going to let this injury stop me from building a better body by my 50th!
I just need to make adjustments to how I plan to get there and what that better body might look like.

 

[gphagan1]

Had a rough night, no sleeping. Just a lot of pain in my shoulder. Has been more painful since the MRI, I think something in the way the bone rested when lying down in the tube with the shoulder immobilizer pressing it in just put stress on one of the tears or something but it has been pretty painful since then. Between that and my son showing up to spend time with me since he couldn't make it for Father's day I chose to take the night off and spend a few hours with him instead.

With all of this pain, I think I am going to focus mostly on legs for a while. That and leaning out. I need to continue to make progress in some area while I am dealing with this. I imagine a leg press intensive program is in the cards since a lot of other things will be off limits for a bit and I want to make some measurable gains in the lifts I am concentrating on.

I am going to bring caloric intake down. Start focusing on lower inflammatory foods and dropping some bodyfat for a while. I don't want to cut calories to the point of losing a lot of muscle but it is time to clean things up and get my cardio improved.

I am not going to let this injury stop me from building a better body by my 50th!
I just need to make adjustments to how I plan to get there and what that better body might look like.

Man sorry your going through it brother, I feel for you. Shoulder pain can be so debilitating. Hopefully your Ortho will be able to give you some relief.

 

[SkRaw85]

Hope it all gets sorted out soon. Leg press like a MF’r in the meantime.