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The High-Jinx Log: Celebrations of My Reincarnations

Looking lean and mean Jinx! Ps: sent you a text!

Also, I agree - go see another doc. Someone will want $ from the op and will take it on.
 
Question for Jinx, or anyone else in this log (since it's relevant to info I've learned in here): Recently, reverse grip bench has started to hurt my shoulders, deep in the delt around the labrum. When I switch back to regular bench, there is no pain at all. I thought reverse grip bench was supposed to be easier on the shoulders? Now I'm confused, and switching back to normal grip for the time being.
 
Gutterpump said:
Question for Jinx, or anyone else in this log (since it's relevant to info I've learned in here): Recently, reverse grip bench has started to hurt my shoulders, deep in the delt around the labrum. When I switch back to regular bench, there is no pain at all. I thought reverse grip bench was supposed to be easier on the shoulders? Now I'm confused, and switching back to normal grip for the time being.
Click to expand...

Are you keeping the shoulders retracted?
 
jimbuick said:
Are you keeping the shoulders retracted?
Click to expand...

I believe so, and doing them fairly light as well, lots of volume while focusing on contraction. I'm also not feeling it in the pecs as much as my lats and triceps too. Not too sure what's going on. Fwiw - I'm doing it on flat bench with grip slightly narrower than I normally use.
 
Gutterpump said:
I believe so, and doing them fairly light as well, lots of volume while focusing on contraction. I'm also not feeling it in the pecs as much as my lats and triceps too. Not too sure what's going on. Fwiw - I'm doing it on flat bench with grip slightly narrower than I normally use.
Click to expand...

I'm willing to bet that your shoulders roll forward at the bottom, probably from issues with your internal rotation.

Invalid Link Removed
 
Gutterpump said:
I believe so, and doing them fairly light as well, lots of volume while focusing on contraction. I'm also not feeling it in the pecs as much as my lats and triceps too. Not too sure what's going on. Fwiw - I'm doing it on flat bench with grip slightly narrower than I normally use.
Click to expand...
Try a slightly wider grip than you normally use on a pronated-grip bench.
 
Thanks for the help guys, this all makes sense.

jimbuick said:
I'm willing to bet that your shoulders roll forward at the bottom, probably from issues with your internal rotation.

Invalid Link Removed
Click to expand...

Great video. I usually have a band with me at the gym. That 2nd stretch is what I do to remove the pain after benching (elbow bent and up, band pulling behind body). I'm going to try these stretches on a daily basis and throw in more internal / external rotation work into my PT. I think I need to start doing YTW's again as well.
 
Reverse-grip bench works well in part because it forces scapular retraction. Try a wider grip, as ironic as that sounds. Because the grip is reversed, it may help you retract better. But retraction is the key.

I also find incline far easier on my shoulders. I don't flat bench anymore, and haven't for some time.

Hope that helps, GP.
 
Gutterpump said:
Thanks Jinxie, going to switch to a wider grip and incline bench as well. I appreciate all the help.
Click to expand...

Sure thing. And strongly endorse I, T, Y, Ws, as well as interior/exterior rotation with cables or bands, neutral, high and low.

Right now, I am struggling with ridiculous tendinitis, bilaterally. I cant even flex my biceps. I think it may be from the overhead DB work. I need to take it easy.
 
Sorry to hear about that man, hopefully it heals up quickly for you.

I normally do YTW's with 5-15# dumbbells while extended straight forward on the back extension machine. I break them up into individual sets for reps of 8-10. What's your take on doing them like this, vs on the floor as a circuit with no weights?
 
Gutterpump said:
Sorry to hear about that man, hopefully it heals up quickly for you.

I normally do YTW's with 5-15# dumbbells while extended straight forward on the back extension machine. I break them up into individual sets for reps of 8-10. What's your take on doing them like this, vs on the floor as a circuit with no weights?
Click to expand...

I do them face down on a swiss ball, with 4-5 lbs for sets of 12-15 in circuits. That should be plenty. I prefer that to doing the floor. ;)
 
Another short vacation ... Lotsa leg work during.

Hammer Curls
20 x 12
30 x 10
45 x 8
Notes: blistering tendonitis -- can't fully flex.

Incline Bench
95 x 12
135 x 10
165 x 9
185 x 6
195 x 3
205 x 3
Notes: first deliberate bench session in a long, long while., as in like 3.5 months. Shakey on all heavier sets as I started to tire. This was limiting factor. Strength was decent. I got 225 for a few in next few weeks. Shoulder felt pretty good.

Dips
BW x 20, 20, 14, 10
Notes: these were shakey too. I suppose my tolerance is down. Elbows screaming bloody murder. And I am medicated.

Kneeling Cable Crunches
3 x 70 x 20

Seated Alternating Curls
20s x 12, 10, 10

Tricep Kickbacks
10s x 12
15s x 10
12s x 10

Sauna
10 minutes
 
Shoot, another 4 days off. Just doing the best I can to get myself into the gym these days, so I am just mixing it up, taking it easy, but still sweating my ass off, focused.

Sunday 3/23:

Lat Pulldowns
100 x 12
120 x 12
150 x 10
170 x 8

Rotary Rows
130 x 10
145 x 8
160 x 8

Hyperextensions
3 x BW x 40

Hammer Curls
3 x 25s x 15, 15, 12

HS Bicep Curls
+45 x 15
+60 x 12
+70 x 10

Internal/External Rotation
6 sets x 12

Kneeling Cable Crunches
3 x 20, 15, 20

Steam/sauna
15 minutes
 
Last evening's workout:

Seated OHP (not a BTNP, which I find WAY easier)
45 x 12
75 x 8
95 x 8
115 x 8
135 x 6
155 x 5
175 x 3
Notes: slow to warm up, with pain throughout left delt, which subsided. That said, felt relatively strong for not doing barbell OHPs for 5 months. Still certain I need this shoulder repaired.

Reverse-grip Bench
85 x 10
105 x 10
155 x 8
175 x 6
185 x 4
205 x 3
Notes: was spent from the OHPs. Working out with, and helping out, some kid, so weight progression was partly a matter of working around his weights in the beginning.

Lateral Raises
3 x 40s x 10
Notes: Left shoulder whining.

JC Cable Crossovers
30 x 10
2 x 40 x 10

Reverse Tricep Pushdowns
70 x 15
90 x 15
110 x 10

Weight: 162; shoulders are on the move, and the missus is starting to complain things are getting too big, lol. I said, "Open wider ... your eyes."
 
It's been a few weeks since I have squatted, and I had a treacherous last week of work, so I decided to go light, but ATG.

SQUATS ATG
45 x 15
95 x 12
135 x 8
165 x 5
185 x 3
135 x 10
Note: Had a hard time getting out of hole. Probably need to pop rather than crawl out of it, lol. Much harder than I expected. Felt nauseated after.

Quads were burning within just 3 hours. This one is going to leave a mark for a few days. Will stick with it.

Donkey Raises
3 x 12-15

Hammer Curls
3 x 20-40 lbs x 15-10 reps

Sauna/Steam
10 minutes

HS Preacher curl
+45 x 15
+60 x 12
+70 x 10

Shorty.
 
Yeah Buudyyyyyyyyyyy! Was this done yesterday or today?
 
jinxie said:
Wednesday, early evening. Decimated.
Click to expand...
Hahaha. I guess you knew where I was going with this line of questioning.

Sean, better be careful with that exertion. Might end up having to need a doctor to prod around the nether-regions for hemorrhoids or worse.
 
Torobestia said:
Hahaha. I guess you knew where I was going with this line of questioning.

Sean, better be careful with that exertion. Might end up having to need a doctor to prod around the nether-regions for hemorrhoids or worse.
Click to expand...

I got a lot of work to do. My strength was pathetic. It's wayyyyy different when your nuts are locked between your calves ...
 
jinxie said:
I got a lot of work to do. My strength was pathetic. It's wayyyyy different when your nuts are locked between your calves ...
Click to expand...
Try flexing your calves at the bottom of the squat. It'll stimulate a response that may or may not help you come out of the hole. It'll all depend on how long your other lever is (if it's like @Invalid Link Removed 's).







(not srs about flexing your calves)
 
Torobestia said:
Try flexing your calves at the bottom of the squat. It'll stimulate a response that may or may not help you come out of the hole. It'll all depend on how long your other lever is (if it's like @Invalid Link Removed 's).







(not srs about flexing your calves)
Click to expand...

Does this have something to do with that P-spot thing he seems so obsessed with? I guess he talks about that on Instagram, not here.
 
Traction ...

Incline Press
45 x 12
95 x 10
135 x 10
165 x 8
185 x 6
200 x 4
225 x 2
185 x 6
Notes: felt rusty until 185 lbs, with pain at left side, which remitted to some extent. Pleased with last 3 sets. Still a lot of ground to make up here.

Dips
2 x BW x 20
BW + 25 x 15

Cable Crossovers
3 x 10

Kneeling Cable Crunches
70 x 20
80 x 16
80 x 15

Steam/Sauna
15 min.
 
Can't add to post without screwing up formatting.Weight: a scrawny 159 lbs.Captive audience to a chatty Mexican family in sauna. As I walked in, the dad, garbed in blousing tighty whities that were certainly showing his junk for those looking, said, "here's a bodybuilder. " Rejoinder, "pfffft, just skinny and trying to hold it all together." Then I got grilled on diet and training. In a nutshell, "no more flour tortillas," which I actually said, lol.Post sauna, decided to pump it a little more to impress the friends tomorrow, lol.Reverse-grip Tricep Pushdowns: 40 x 20, 60 x 15, 70 x 9, 70 x 8.
 
You cheeky man lol'd at story.

Considering the shoulder I am impress with what you are still able to do. Solid work Jinx

Edit: throw body weight into it too actually...lb for lb stronger pressing session then I can muster
 
I need to psych myself up before doing loads of ATG squats lol... but yeah it helps to pop out of the bottom. These things are pretty killer when you throw volume at it. I definitely feel better squatting ATG though, it just feels more elastic, although definitely more taxing.

How were you feeling the next two days after this?
 
jinxie said:
Dips
2 x BW x 20
BW + 25 x 15
Click to expand...


Your incline bench is impressive.

Btw, how soon after your SLAP repair did you start doing dips again? I've been scared to start incorporating them. Everything I read about post SLAP op exercising tells me to stay away from dips, but I'd definitely like to do them again (especially if I can find a way to use a pronated grip while doing them)
 
Gutterpump said:
Your incline bench is impressive.

Btw, how soon after your SLAP repair did you start doing dips again? I've been scared to start incorporating them. Everything I read about post SLAP op exercising tells me to stay away from dips, but I'd definitely like to do them again (especially if I can find a way to use a pronated grip while doing them)
Click to expand...

I had bilateral slaps and was doing everything including very heavy bench within 6 months. I had bilateral clavicular distal excision (an open mumford) at the same time. That was the harder recovery for me. (The hardest has been my bilateral epicondylectomies.) Really easy recovery for me. Second round of labral repairs, as some time as bilateral tendonesis was also a pretty easy recovery. Sorry yours has been more challenging.

Thanks re the incliine. It used to be pretty okay. Now it's just okay for someone with a partly torn supraspinatus.
 
Thanks for the info. My recovery was quick after the initial surgery, it's just something I haven't tried doing again after reading from different sources that it might not be the best idea as it causes a lot of pressure on the labrum. I will try dips again and see how it goes, but will see if I can use a pronated grip. I just figured it was a taboo movement now, so I hadn't been trying it.
 
I'm back!

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X marks the spot. This pic is for ortho surgeon consult on Tuesday. Changed medical groups so I can return to the surgeon who has performed 10 surgeries on my shoulders, biceps and elbows. Unlike the last wanker I saw at a prestigious university hospital, this one is not going to tell me, "we don't repair partially torn rotator cuffs in men your age (over 40)."

On other fronts, my left elbow/hand have rapidly deteriorated. That forearm is now 30% smaller than the right one. I am about to get a second opinion. NCV/EMG testing several weeks ago reveal that my nerve conduction has returned to pre-surgical levels. A real bummer as the surgery and recovery were absolutely brutal. But there are no signs of permanent axonal nerve injury, which is huge. However, further surgery could result in devascularization of the nerve. So I am a little scared. Fortunately, I am right handed. (fap, fap, fap in the background.)

I've just been biding my time these days, trying to maintain some measure of musculature. Getting into the gym a few times per week, trying to maintain some size and, more important (now), tone. I am down to 155 lbs and my waist is a puny 29.5", but my torso hasn't looked this good since I wrestled 128 lbs my junior year of high school, lol. At least I have been squatting routinely, all narrow stance, ATG, with light weight (up to 205 lbs). I've pretty much stopped working my delts, traps and back, beyond very light conditioning and rehab, because of the issues with my left shoulder and elbow, but at least I have a taper. And very limited arm work.

I have sloppily logged my workouts for the last 7 weeks and will enter them when I have more time.

Happy Memorial Day! Hope ya'll are doing well, and have a swell weekend with friends and family. I've missed your fine company.
 
Glad to see you back posting in here and I hope that all of this stuff goes well for you so you can get backed to your jacked tan witty self :D
 
Good to see you back! Sorry about the issues you're having, and hope it all works out for you with the new doctor. I literally know your pain at the moment. Every week is a struggle for me in the gym with my back. Trying to keep on top of it constantly with mobility and fascia work (and yoga). Keep us up to date on what your doctor says, and thanks for you suggestions re: Physiatrist. I've never really looked into one before, mainly chiropractic/sports therapy clinics.

Btw, what are you doing conditioning wise, to stay lean at the moment?
 
So following up re my surgical consult from Tuesday. Doc said only thing truly remarkable about my left RC is that I have a cyst, which he was not concerned about at this juncture. He said the RC was beaten up, with lots of partial tears, but nothing that he would be inclined to go in and repair without further evaluation, particularly given his belief that the pain I am experiencing in my RC muscles could be coming from my neck, which we need to rule out. (If it were up to me, I would say just go in and scope the damn thing to figure it out, as I know it needs to be repaired, but that sh1t don't fly in HMO land.) So he gave me a cortisone shot in the joint space, primarily for diagnostic purposes, and ordered another MRI and an NCV/EMG of the upper left extremity. MRI and nerve study already are scheduled for mid June.

Interestingly, the pain in my RC muscles nearly vanished the day after the shots. Now I am just feeling pain and instability in the cuff. So that's illuminating. I don't think it's referred from my neck. Nearly positive that my neck is fine, though I have some leaky discs.

I had a pretty good sesh today, all things considered (i.e., dramatic weight loss and injury). I need to log around 15 workouts, including today and tomorrow, and will get around to that by this weekend, I hope.

Hope you all are well. Lift heavy and hard, and be healthy. And thankful for your youth. :)
 
Gutterpump said:
Good to see you back! Sorry about the issues you're having, and hope it all works out for you with the new doctor. I literally know your pain at the moment. Every week is a struggle for me in the gym with my back. Trying to keep on top of it constantly with mobility and fascia work (and yoga). Keep us up to date on what your doctor says, and thanks for you suggestions re: Physiatrist. I've never really looked into one before, mainly chiropractic/sports therapy clinics.

Btw, what are you doing conditioning wise, to stay lean at the moment?
Click to expand...

Thanks man. Leanness is all about my diet. Not doing anything new, in terms of training or cardio. Something seems to be clicking at middle age. But alas, I am scrawny at 155 lbs. So maybe it's smoke and mirrors, lol.
 
Muscularity in the back is holding up damn well for not being able to train it, Jinx. Gotta be happy about that.
 
herderdude said:
Muscularity in the back is holding up damn well for not being able to train it, Jinx. Gotta be happy about that.
Click to expand...

Thanks brother. Means a lot. (Seething with envy, you strong, yoked mofo.)
 
They told me I was too old (44). They told me I was too injured. They told me I had to lift heavy for low reps.

Here's how I answered:

Invalid Link Removed

Do the best with what you got. And that's what I did.

Weight: 154 lbs.
 
Gutterpump said:
GREAT job my man.. You look much larger than 154# @ 5'8. Keepin it lean n mean.
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Thanks buddy. I will make an admission. I've always had a good-sized booty. It up and shrunk on me. I imagine it will come back with time, as I am squatting regularly. But I definitely lost a good 10 lbs of junk from my trunk.
 
jinxie said:
Thanks buddy.I will make an admission. I've always had a good-sized booty. It up and shrunk on me. I imagine it will come back with time, as I am squatting regularly. But I definitely lost a good 10 lbs of junk from my trunk.
Click to expand...

ATGS + BSS ftw!

Squat twice a week and it'll pop back quick lol
 
Gutterpump said:
ATGS + BSS ftw!

Squat twice a week and it'll pop back quick lol
Click to expand...

Yeah, I am doing the ATGs once per week. Legs are looking good, but the high-water booty will take more time. I am older recall . . .
 
You should try to throw in some weighted split squats as well if you can. The glute activation is 2nd to none. One of the things I'm focusing on now is glute strength, which should also aid in fixing my lordosis.
 
Gutterpump said:
You should try to throw in some weighted split squats as well if you can. The glute activation is 2nd to none. It's one of the things I'm focusing on now is glute strength, which should also aid in fixing my lordosis.
Click to expand...
I sense an ulterior motive, lol. Thanks man.
 
Haha nah. It's actually the only way I can squat now, for the time being, because of my back. I'm glad I was introduced to them. It almost has me thinking that I have no need for barbell squats anymore, as BSS's will keep disc compression to a minimum but are great for development when weighted.
 
Below are all my training log entries from April 10 through present time period. I haven't been nearly as diligent about logging/recording sessions because I am just trying to maintain in light of injuries and therefore have been training light and way short of maximum output. Additionally, I've been working out more intuitively, doing what my body will allow, and sometimes just doing what I am interested in doing just to get my butt into the gym. Looking back, over this period, I realize I am only training every 3-4 days on average. I can do better than that, even if injured.

Vacation April 11-14; returned broken from vacation, and decided to take the week off -- haven't been training hard enough to fairly call this a deload.

Sunday, April 20

Reverse Curls (Olympic bar)
45 x 10
55 x 10
65 x 10
75 x 10

Hammer Curls
4 x 25 lbs x 15

Dips
2 x BW x 20
BW x 30

Reverse-grip Pushdowns
3 x 10-15

Kneeling Cable Crunches
3 x 20

Wednesday, April 23

Incline Press
45 x 15
105 x 10
135 x 8 (ouch)
165 x 8 (better)
185 x 10 (good, with pause at 8-10)

Cable Flyes
3 x 10-15

Hammer Strength Bench (narrow grip)
+90 x 15
+140 x 10
+210 x 8

Arnold Presses
15s x 10/10/10
2 x 22.5s x 10/10/5

Cable Upright Rows
3 x 10

Kneeling Cable Crunches
3 x 20-25

Sick Thursday - Sunday

Monday, April 28

Narrow ATG Squats
45 x 10
95 x 10
135 x 10
155 x 8
175 x 8
185 x 6

Seated Calf Raises
3 x 20 x +180 lbs

Wide-grip Lat Pulldowns
100 x 10
120 x 10
150 x 10
180 x 8

Serratus Pulldowns
3 x 10-12

Internal/External Rotation
10 sets per side

Thursday, May 2
Operating on about 3 hours sleep here, so doing my best.

Incline Bench
45 x 10
105 x 10
135 x 10
165 x 8
185 x 6
195 x 5

Dips
BW x 20BW
+25 x 15, 13

Free-Motion Chest Flyes
3 x 10
Sauna
10 min

Saturday, May 4

ATG Squats
45 x 10
95 x 10
135 x 8
155 x 8
185 x 6
185 x 4 (got stuck in hole on the 5th, nonchalantly dropping bar back and kicking up, ftw)

Free-Motion Calf Raises
3 x 20

Hammer Strength Curls
5 x 10

Tuesday, May 6

Incline Press
Warmups
165 x 8
185 x 8

Pec Dec
3 x 10-15

Preacher Curls
4 x 8-15

Hammer Curls
3 x 8-12

Kneeling Cable Crunches
3 x 20-30
 
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