Wango back at the grind

[wango]

Shoulder specialist is a surgeon or ? Cause as you know, surgery is no fun...

He’s the top shoulder specialist/surgeon in the facility. I saw him about 7 years ago, at which time he told me the cuffs are beyond repair. However for a short while he has started doing a “simple” tendon transfer. It’s an “old” surgery from the days of polio, but it has been used rarely in the past for utterly hopeless/gone RC’s like mine.

I’m all scheduled to see him in June, just made the appointment. Can’t wait to talk with him, but deliberately keeping my expectations low. If it is successful it gives you a little external rotation back, but enough to improve functionality of simple tasks (like eating politely with a spoon) immensely.

If it gives me back a little function, then when I do get total shoulder replacements (which do nothing to help function, only pain), that surgery will be far more successful.

I’m really intrigued.

[wango]

Pull day and abs. Got to re-light that fire. It was just about this time last year that I caught the fever.

[Cylon357]

Pull day and abs. Got to re-light that fire. It was just about this time last year that I caught the fever.

Get on it, brother!

[wango]

Get on it, brother!

Will do; just taking its time.

Push day with a little treadmill. Shockingly my strength keeps going up & I’m at about 90% of my max poundage’s from last summer. Considering the minimal work & lower test levels; I ain’t complaining.

Impressed with the PF crowd. To a person: young, old, really old, male, female, disabilities - they are there to work. Very proud to be a member of that gym.

[wango]

Damn nice week, but darn it, I managed to forget a TRT injection again, so only pinned 70 mg. last week. Going to have to tape a reminder to the bathroom mirror I guess.

3 solid workouts - 1 push, 1 pull, 1 total body high intensity ball-buster.

Relaxing with the a.m. coffee; it’s a gorgeous day today, maybe a 2 mile jaunt later.

Stumbled upon a couple of authors & am blown away by their writing style; some good shit. That, plus a new hardcore band I posted in the metal section; the sun is shining bright, blessed & thankful.

[wango]

Pull day, abs elliptical and those f’n lunges.

Went out after & picked out a few more contenders for a bourbon tasting on Saturday. Damn, that is one hell of a store.

Oh, killer homemade ice cream shop next door. A scoop for each of us constitutes lunch.

[Cylon357]

Damn nice week, but darn it, I managed to forget a TRT injection again, so only pinned 70 mg. last week. Going to have to tape a reminder to the bathroom mirror I guess.

3 solid workouts - 1 push, 1 pull, 1 total body high intensity ball-buster.

Relaxing with the a.m. coffee; it’s a gorgeous day today, maybe a 2 mile jaunt later.

Stumbled upon a couple of authors & am blown away by their writing style; some good shit. That, plus a new hardcore band I posted in the metal section; the sun is shining bright, blessed & thankful.

There is probably an app for that!

[Cylon357]

Pull day, abs elliptical and those f’n lunges.

Went out after & picked out a few more contenders for a bourbon tasting on Saturday. Damn, that is one hell of a store.

Oh, killer homemade ice cream shop next door. A scoop for each of us constitutes lunch.

Oh man, whiskey and ice cream.... the diet killers!

:O

[wango]

Oh man, whiskey and ice cream.... the diet killers!

:O

Always fun to note that a single scoop completely obliterated my caloric expenditure on cardio today.

The whiskey on Saturday will be epic. Never had me a rye, looking forward to it!

[wango]

There is probably an app for that!

I’ll go with post it notes; they’re more user friendly, lol.

[wango]

Push day, abs & treadmill.

Bumped the intensity. SS front and lateral raises. SS tricep press downs and overhead rope extensions. 3 SS for all.

My new favorite, 3 sets of 15-20 on seated machine bench press with only enough rest to adjust the resistance. Then Hammer shoulder press & Hammer incline press.

Those Hammer machines are a life saver & damn do I love the seated lateral raise machine as well.

Currently scrubbing the bottom of the fireplace & getting up another sweat and raising my heart rate. What a PITA!

[Cylon357]

Currently scrubbing the bottom of the fireplace & getting up another sweat and raising my heart rate. What a PITA!

Consider it working off the ice cream and bourbon lol!

[wango]

Consider it working off the ice cream and bourbon lol!

Yup, for sure - penance.

Used all household products, thankfully I checked before adding bleach after I’d already used vinegar.

But dammit, I still had to go order some bad-ass chemicals to try to finish it and/or the bottom gets painted.

[wango]

Oh yeah today was a great pull day. Changed up most of the exercises to hit things a tad differently. A few exercises I went heavier (6 reps) and threw in a few drop sets for added intensity. 2 ab movements and . . .

I haven’t used a free weight 45 degree leg press in about 15 years & figured why not. Really dug it & think it’s a keeper (if it’s available, there’s only one).

Peace, love & happiness to all, lol.

[Cylon357]

Oh yeah today was a great pull day. Changed up most of the exercises to hit things a tad differently. A few exercises I went heavier (6 reps) and threw in a few drop sets for added intensity. 2 ab movements and . . .

I haven’t used a free weight 45 degree leg press in about 15 years & figured why not. Really dug it & think it’s a keeper (if it’s available, there’s only one).

Peace, love & happiness to all, lol.

Same to you, brother!

6 reps? Man, you are going to be powerlifting soon

[wango]

Oops forget to post my “kick my ass total body” workout last Friday.

Push day yesterday.

Pull day with abs & leg press today. Eating light & clean most of the time & the mirror ain’t treating me wrong.

Saw a new dude at PF today in a w/c (paraplegic) and watched a little too hard to make sure he transferred safety to a machine. I might of have gave the impression that I was judging and it’s haunting me a bit. Another kid on another machine (he’s a regular) with cerebral palsy busting his ass. You gotta take notice and acknowledge how blessed & fortunate you are.

Really hope I can help the dude in the w/c if I see him again, as I was experimenting with different machines he could use (there ain’t a lot darn it).

[wango]

Still at it, but with a bit less gusto.

Full body today, got on my leg press, hit abs, but no cardio.

I am thinning out and the mirror & scale say the same thing. Gotta admit, it’s not bugging me too much because I feel good inside.

Blessed that my wife loves to create healthy dishes. We’ve been on a soup binge with veggies and more fish. Plus, when she simmers that stuff for hours, the house smells damn good!

[wango]

The gym just hasn’t been calling my name. Have been organizing shit for the backyard set-up. Ordered some more dumbbells and more resistance bands. Might get an ab roller (have dug them in the past). The wife & I are also thinking of some cardio equipment.

Orthopedic surgeon/shoulder specialist scheduled next week, let’s see what he says.

[wango]

First workout in,; this can work. Just a bit of everything minus cardio.

Stuff on Amazon is aplenty, immediate & inexpensive.

[wango]

Biceps & triceps 6 x 15 each. Chest press alternating with rows - 3 x 20

Bands are smooth, get nice feeling of muscle isolation - may have a winner. Looking @ stationary bikes. Even my wife is tiring of walking in the heat (and it’s not even Summer yet).

Ortho tomorrow.

[Cylon357]

Biceps & triceps 6 x 15 each. Chest press alternating with rows - 3 x 20

Bands are smooth, get nice feeling of muscle isolation - may have a winner. Looking @ stationary bikes. Even my wife is tiring of walking in the heat (and it’s not even Summer yet).

Ortho tomorrow.

Waannnnnngggggoo, brother! Tell the ortho what time it is!

[wango]

Waannnnnngggggoo, brother! Tell the ortho what time it is!

Fingers crossed on that, but we know each other and he knows my background, so it will be good.

Oh yeah, tossed the garbage out and said, wtf - let’s pump out a SS of chest press and rows 1x20-25ish to failure.

[wango]

Great day.

Got off light with my car repair estimate.

Just back from Orthopaedic specialist. The tendon transfer is doable, would get me about 15-20 more degrees of rotation, apparently however Total Shoulder Replacement has significantly improved in the past years.

Bottom line is it is a faster recovery, more successful, and might get me even more rotation than the tendon transfer due to changes in surgical approaches.

So I wait it out & like my hips, when the pain becomes unmanageable and too difficult to deal with, then pull the trigger. Plus in a few years the surgery could be even better.

Plus my muscles had the appropriate level of post workout pain. Digging the r-bands!

Great day, celebrating with some Chianti (though no liver and Fava Beans)!

[wango]

4 sets of rowing SS with bicep curls 15->8
4 sets of high pulls SS with reverse curls 15->8
4 sets of 1 arm rows SS with 1 arm curls 15->8

Damn, took about 30 minutes, or the driving/parking/walking time back & forth to the gym.

Already have 5 sets of bands going from 10 to 50. Just ordered 2 more sets of 40 going to 80. I have 3 different stations so I can flow easily from one to the next so I can do seamless SS and will now be able to add giant sets involving 3-4 exercises.

Ab roller on the way, the wife and I are looking at bikes on Thursday.

Still on a high from yesterdays news - life is great; thankful & blessed.

[wango]

3 SS of chest press w/overhead extension 15-12
3 SS of upright rows w/tricep press downs 15-10
3 GS of kickbacks w/flies & w/lateral raises 15-12

Can’t believe how smooth these feel and the mind-muscle connection is awesome. The extra bands really speed things up & makes transitions a piece of cake. And the birds singing is all the music that I need.

Sweet pump, done in 25 minutes. Tomorrow we look @ bikes.

[wango]

Repeat of the pull workout.

Bike ordered and coming next week. Damn that was one hell of a home-gym store! Holy crap, nice cardio but more impressive was the racks and machines!

Bought these and gave them a 1.5 walk today. Worth the price - the most insane cushioning I’ve ever experienced and still plenty of support.

Gonna put together that ab roller, if anyone can f up something so simple, it would be me.

[wango]

4 SS of chest press and overhead triceps ext. 20-15 reps w/ gradually increased resistance.
Same with tricep press downs and upright rows, but 15-12 reps.
Then 4 giant sets of flies, kickbacks and lateral raises. 15-12
3 sets of 15 biceps curls for the hell of it.

Slowly developing a recall of the resistance needed for each (I never needed a written log prior to remember, but sometimes underestimate and get my reps up to 20 plus in order to fail that set now).

Bring on Monday & a new week.

[wango]

Don’t recall what was SS with what, but each matchup was 3x15-20 with little to no rest between SS’s or of next group of exercises.

Bicep curls
Hammer curls
Chest press
Flies
Overhead triceps extensions
High pulls
Rowing
Shrugs
Upright rows

Smooth and pretty seem less. These bands go easy on the joints!

Bike arrived & all set up, but no time to start that like? Tomorrow, lol.

[Cylon357]

Don’t recall what was SS with what, but each matchup was 3x15-20 with little to no rest between SS’s or of next group of exercises.

Bicep curls
Hammer curls
Chest press
Flies
Overhead triceps extensions
High pulls
Rowing
Shrugs
Upright rows

Smooth and pretty seem less. These bands go easy on the joints!

Bike arrived & all set up, but no time to start that like? Tomorrow, lol.

Don't you have ALL the time, being retired and all? Lol

[wango]

Don't you have ALL the time, being retired and all? Lol

Yes, but I’m perfectly comfortable getting lost in time in front of a book & I really dig an efficient usage of time. Plus I’ll save mileage on my beast.

3 rounds of 4 minutes on the bike with crutches and 1/2 kneel wood choppers in between. 3 sets of BW squats, but only 12 reps. All in all, very light to see how I’d feel tomorrow.

Was going to do some upper body, but it actually is feeling a tad sore, so I’ll give it a break.

Might be down tomorrow, the nurse told me that my shingles vax I took today can cause flu like symptoms as early as tonight.

[wango]

Worked a few hours organizing and re-setting everything up with yet another set of bands. A place for everything and everything in its place as the saying goes.

My wife wanted a tutorial & she feels good with everything. Today the large stretching mat arrives. Still contemplating a treadmill however.

Body aches & headache from the vaccine so just did toning, but still to failure.

SS chest press w/ rows 3x20
SS bicep curls w/ press downs 3x15
SS upright rows w/ bent over lat raises 3x15

[wango]

Curls (12,10,8,8,8) SS with chainsaw rows (12, 10, 8, 8, 6)

Bike x5

Reverse Curls (12, 10, 8, 8, 8) SS with high pulls (15, 15, 12, 12, 12)

Bike x 5

Hammer curls (12,10, 8, 8) SS with reverse flies
15,12, 12, 10)

Stationary bike x 5 w/ 2x50 band curls (burn baby burn)


Shrugs (12, 12, 10)

Broke in the new mat with some stretching then inflated the large exercise ball.

Really digging this set-up, the wife does as well & she’s comfortable with the bike and the bands.

Gotta put together that damn ab roller

[wango]

Three phase workout today around day to day stuff.

Chest press (20,20,15,15,12) SS w/ press downs (15, 12, 10, 8, 8).

Flies (5x15) SS w/ overhead extensions (5x12)
Upright rows (4x12) SS w/ kickbacks (4x12).
Front raises (3x12) SS w/ bent over lat raises (3x12)

Ab roller (leave it to me to struggle with that simple assembly ) 3x30

Rigged up something simple on the stationary bike to attach bands too, even the wife digs it. The bike was not a wasted purchase, it’s gonna get some regular usage from the 2 of us.

I’d say bring on the weekend, but every day feels like Saturday. Officially getting NFL RedZone withdrawals already; only 10 weeks to go!!!

[wango]

A.M.

Chest press (5x20) SS w/ Rows (5x20)
Bicep curls (4x15) SS w/ Pressdowns (4x15)
Upright Rows (3x15) SS w/ Shrugs (3x15)
Front flies (3x20) SS w/ Rear Flies (3x20)
Lat Raises (3x12) SS w/bent over lat raises (3x20)
(3x15) each of resisted crunches straight, w/left twist & w/R twist

PM

15 minutes stationary bike (w/ high rep light curls 4x30, at failure)
(2x50) ab roller
Stretching

Heaven-blessed & thankful. Gonna celebrate with a new martini concoction & some fresh wild salmon.

The treadmill is calling my name, but is $$$.

Watched 80 for Brady last night with my wife - thank goodness for low expectations going in and a few glasses of wine, yeesh.

[Cylon357]

A.M.

Chest press (5x20) SS w/ Rows (5x20)
Bicep curls (4x15) SS w/ Pressdowns (4x15)
Upright Rows (3x15) SS w/ Shrugs (3x15)
Front flies (3x20) SS w/ Rear Flies (3x20)
Lat Raises (3x12) SS w/bent over lat raises (3x20)
(3x15) each of resisted crunches straight, w/left twist & w/R twist

PM

15 minutes stationary bike (w/ high rep light curls 4x30, at failure)
(2x50) ab roller
Stretching

Heaven-blessed & thankful. Gonna celebrate with a new martini concoction & some fresh wild salmon.

The treadmill is calling my name, but is $$$.

Watched 80 for Brady last night with my wife - thank goodness for low expectations going in and a few glasses of wine, yeesh.

You can probably get a good deal on a used treadmill by scouring FB marketplace or Craigslist

[wango]

You can probably get a good deal on a used treadmill by scouring FB marketplace or Craigslist

We like the idea of a warranty & a place that has repair dudes. But definitely a thought, TY!

BW squats, hip ABD. My legs are WEAK AF

Later

Yard work (bird shit detail, damn they crap a lot).

Chest press with 4 drop sets w/ failure between 25 -30 reps each set. Zero rest. That was a scorcher. Having so many bands & handles made it seamless; $ well spent there.

50, 40, 30 ab roller crunches
Stretching

Weight holding, started eggs for b-fast today. Haven’t really done breakfast for over a year, let’s see what it does. Bless the liquid egg whites!

[wango]

Arm day:

Curls SS w/ press downs (4x15->10)
Reverse Curls SS w/ overhead ext. (same)
Hammer Curls SS w/ kickbacks (same)

Got to cancel the gym membership in person so going tomorrow.

[wango]

AM

BW Squats (5x12)
Hip ABD (3x12)
Lunges and knee extension (left only) 2x12

Those old legs felt that.

Upright rows 4x12
Lateral raises 4x12
Bent over lateral raises (4x12)

PM
Lat pulldowns SS with straight arm pulldowns 4x12

Bike x 5 then 50x on an roller

Chest press SS w/ rows 4x15->10 each

Repeat bike & ab roller

Front flies SS w/ rear flies 4x15 each

Repeat bike & ab roller

Decline press SS w/ single arm low rows
4x12->10

Repeat bike & ab roller

Birds & squirrels make better company & sounds than people at a gym.

[Cylon357]

Two a days... you prepping for the Masters?

[wango]

A little of everything day.

AM

Chest press SS w/ high pulls (4x 20->15)
Upright Rows SS w/ squats in Snatch fashion (4 sets each)
Hip ABD SS w/ rear lateral raises (4x12)

1.5 mile walk

Gosh darn beautiful weather! Round 2 in a couple of hours.

Edit - PM

Curls SS w/ press downs 4x 20->12
Reverse Curls SS w/ overhead ext. 4x 15->10
High Curls SS w/ kickbacks 4x 15->10

Stretched, watched birds w/ a nice glass of wine.

Texted more w/Buzz yesterday, he’s doing better.

Happy as a clam. I’d say I’m overjoyed it’s Friday, but as I probably said before, every day is Friday to me. Blessed & fortunate.