Cuz’s log

[wango]

Did chest today. Pretty crappy session but do what i can with a torn shoulder

Flat bench
Feeler sets/warm ups definitely some pain there but not super intense just didnt push it

135x50
135x75 ish lost count
135x30 ish

Hammer incline
4 sets 12-15 rep

Hammer decline 4 sets 12-15 rep
Pec dec 3 sets 12-15 rep

Band work/rehabilition for shoulder

Bicep 1 working set of hammer preacher curls
3 sets spider curls 12-15 rep range

Looked so flat and crappy this morning pulled the pump cover off and got complimented on my physique at the gym by people ive never met. I joined a new gym today and i like the atmosphere. Its nice. Small. Compact. I just need this damn shoulder to heal. I got some good advice today from some older lifters as well with rehabilitation that I believe will help.

What exactly is “torn” in your shoulder and how do you know that?

I’m curious as to what advice you got & the rehab that you need.

Good intentions only Cuz, ain’t trying to be a smart ass.

[Cuz]

What exactly is “torn” in your shoulder and how do you know that?

I’m curious as to what advice you got & the rehab that you need.

Good intentions only Cuz, ain’t trying to be a smart ass.

Well, im pretty sure its not a rotator because i can feel on the outside of delt where the pain is. Its not super deep its mostly between the anterior and lateral delt. Like the strand, I can move it back and forth with my hand. Massage the area. There is some anterior pretty straight forward pain area as well along with between and side. I was told my bench form was the issue and what caused the injury. I dont know exactly for sure what is going on thats why im
Going to doc on Monday and scheduling an mri to rule out the rotator cuff which i dont think it is. If it is though well big changes will be coming.

I was told to take 2-3 months off from pressing and just use rubber bands and the bar. The bands are placed on the outside of my wrists and to go as far out as i can it is painful to do this on my bad shoulder. Grip the bar and go down slowly keeping tension within the band.

It’s pretty painful but i can do it just very awkward technique as i havent been benching with my shoulders threw back enough. Too much arm and shoulder benching is what i was told i thought my form was pretty decent but apparently not im going to hwve to relearn how to with my shoulders rolled back.

We did some variations with a small pvc pipe to get my delts where they needed to be. Alot of other points too i wont go into detail but basically my grip is all wrong as well and my lats arent engaging enough either.

Really wont know anything until i get the mri but i believe its just some microtears in the soft tissue. Theres no way i would be able to do anything with a tendon detached from bone in my mind anyway but then again im not educated just going by feel.

But when i do get the results ill definitely post up. Any more questions feel free to ask im not very good at describing things may have to get some illustrations up

[wango]

Well, im pretty sure its not a rotator because i can feel on the outside of delt where the pain is. Its not super deep its mostly between the anterior and lateral delt. Like the strand, I can move it back and forth with my hand. Massage the area. There is some anterior pretty straight forward pain area as well along with between and side. I was told my bench form was the issue and what caused the injury. I dont know exactly for sure what is going on thats why im
Going to doc on Monday and scheduling an mri to rule out the rotator cuff which i dont think it is. If it is though well big changes will be coming.

I was told to take 2-3 months off from pressing and just use rubber bands and the bar. The bands are placed on the outside of my wrists and to go as far out as i can it is painful to do this on my bad shoulder. Grip the bar and go down slowly keeping tension within the band.

It’s pretty painful but i can do it just very awkward technique as i havent been benching with my shoulders threw back enough. Too much arm and shoulder benching is what i was told i thought my form was pretty decent but apparently not im going to hwve to relearn how to with my shoulders rolled back.

We did some variations with a small pvc pipe to get my delts where they needed to be. Alot of other points too i wont go into detail but basically my grip is all wrong as well and my lats arent engaging enough either.

Really wont know anything until i get the mri but i believe its just some microtears in the soft tissue. Theres no way i would be able to do anything with a tendon detached from bone in my mind anyway but then again im not educated just going by feel.

But when i do get the results ill definitely post up. Any more questions feel free to ask im not very good at describing things may have to get some illustrations up

Seeing a doctor (if he’s a good Orthopaedic and good with shoulders) and in particular getting an mri is the way to go.

Your descriptions are fantastic, just keep in mind that the rotator cuff is tricky in that it refers the pain (sends it to another area; yeah, it’s a bizarre thing, but true) really well.

Some of the more intricacies of bench pressing I’ll have to go to you tube on to visualize (or if you could send me a link, I’d really like to see and understand better). In all of the decades I’ve been lifting and doing PT, I’ve learned that if it hurts, do something that can accomplish the same thing (as best as possible), that doesn’t hurt.

Your descriptions are way better than you think! Thanks for indulging me, I still love the problem solving; it keeps this old man’s brain from turning into dust.

I’m looking forward to the updates, thank you.

[Cuz]

Seeing a doctor (if he’s a good Orthopaedic and good with shoulders) and in particular getting an mri is the way to go.

Your descriptions are fantastic, just keep in mind that the rotator cuff is tricky in that it refers the pain (sends it to another area; yeah, it’s a bizarre thing, but true) really well.

Some of the more intricacies of bench pressing I’ll have to go to you tube on to visualize (or if you could send me a link, I’d really like to see and understand better). In all of the decades I’ve been lifting and doing PT, I’ve learned that if it hurts, do something that can accomplish the same thing (as best as possible), that doesn’t hurt.

Your descriptions are way better than you think! Thanks for indulging me, I still love the problem solving; it keeps this old man’s brain from turning into dust.

I’m looking forward to the updates, thank you.

Thanks alot man . Next time im in the gym ill take some pics of what im doing or give it a shot .

[Cuz]

Mri scheduled in the morning. Starting to feel a tad better. Training is a little better so some progress

[Cylon357]

Mri scheduled in the morning. Starting to feel a tad better. Training is a little better so some progress

Hang in there, brother! You got this!

[kelkel]

In all of the decades I’ve been lifting and doing PT, I’ve learned that if it hurts, do something that can accomplish the same thing (as best as possible), that doesn’t hurt.

Words to live by right there. I've given the same advice a plethora of times. There's almost always another exercise to use for a work-around.

[kelkel]

Mri scheduled in the morning. Starting to feel a tad better. Training is a little better so some progress

Very sorry to hear this brother! Let us know results when you can.

[Cuz]

I should find out the 28th whether i need surgery or not. Hit legs yesterday, something was off with my right knee cap. It felt numb and almost like a dent in it idk strange. My knees been aching slightly recently but yesterday had me worried and this is with light weights sheesh what gives.
Did alot of single leg movements ive read that helps with knees maybe it does maybe it dont.

[stocky121]

I should find out the 28th whether i need surgery or not. Hit legs yesterday, something was off with my right knee cap. It felt numb and almost like a dent in it idk strange. My knees been aching slightly recently but yesterday had me worried and this is with light weights sheesh what gives.
Did alot of single leg movements ive read that helps with knees maybe it does maybe it dont.

I’ve been feeling your pain also in the knee department mate.

[Cuz]

I’ve been feeling your pain also in the knee department mate.

Man I tell ya..what the hells goin on? Lol. What kind of pain are you having? Mine seems to be very top of my shin bone right under the knee cap. Strange

[stocky121]

Man I tell ya..what the hells goin on? Lol. What kind of pain are you having? Mine seems to be very top of my shin bone right under the knee cap. Strange

Mine was an inflammation kind of pain in both knee caps, more so in the left, nothing serious. It’s kind of subsided now but over the weekend it was uncomfortable.
Still going to be dubious when training all this week I think. Hopefully yours is nothing serious

[Cuz]

Hopefully not stocky, thats about all we can do. Hope.

Havent forgot about the images on the rehabilitation, ive got to get in the gym when it is isnt crowded to do so, Wango.

I trained through the pain today and once blood got in the muscle, the pain went away.

I took a picture

[Cylon357]

Man I tell ya..what the hells goin on? Lol. What kind of pain are you having? Mine seems to be very top of my shin bone right under the knee cap. Strange

Ugh that sounds like pain I had a little while back. In my case, it was both a fractured femoral condyle and a torn meniscus. That's what I get for kick boxing the 150lb bag, I guess.

The condyle healed, apparently, tho the meniscus likely did not.

You might try diclofenac gel. It is a topical and I could not believe how well it worked and how fast it did. Not saying it will help,and you should stl figure out what is really going on, but if it helps you half as much as it did me, man! OTC at walgreens.

[Cuz]

Ugh that sounds like pain I had a little while back. In my case, it was both a fractured femoral condyle and a torn meniscus. That's what I get for kick boxing the 150lb bag, I guess.

The condyle healed, apparently, tho the meniscus likely did not.

You might try diclofenac gel. It is a topical and I could not believe how well it worked and how fast it did. Not saying it will help,and you should stl figure out what is really going on, but if it helps you half as much as it did me, man! OTC at walgreens.

Thanks for info man. I will definitely give it a shot! Nothing to lose. I guess all the heavy training over the years is putting me down. Im definitely getting some xrays on my kneee when i go back for the awaited news on the shoulder pain.

Its really hit me all at once fellas. Not sure why.

But yeah kicking 150lb bag sounds like a recipe for a broke leg . I ended up quitting mma, just getting beat down on a weekly basis by wasnt fun

[Chark]

Lookin good brotha!

[Cuz]

Lookin good brotha!

My man. Thank you sir!

[Cuz]

My mri scan was negative for serious injury or tear. He actually diagnosed me as having tendonosis and arthritis. Its slowly improving albeit extremely slowly. He said if i kept pushing things, which i have not been since June, that the supraspinatus would eventually in fact rupture.
I got three injections . An anti inflammatory, and two kenlog shots one in my shoulder near the rear delt and one right below my knee cap. These were a little painful. He told me not to train yesterday so I didnt.

https://youtube.com/shorts/DjkRllppR...861mXgdqzMYk1x

This is the rehab work or at least some, that I will doing on my chest and delt days. Which arent frequent. The band work is what I will be focusing on.

[Cylon357]

My mri scan was negative for serious injury or tear. He actually diagnosed me as having tendonosis and arthritis. Its slowly improving albeit extremely slowly. He said if i kept pushing things, which i have not been since June, that the supraspinatus would eventually in fact rupture.
I got three injections . An anti inflammatory, and two kenlog shots one in my shoulder near the rear delt and one right below my knee cap. These were a little painful. He told me not to train yesterday so I didnt.

https://youtube.com/shorts/DjkRllppR...861mXgdqzMYk1x

This is the rehab work or at least some, that I will doing on my chest and delt days. Which arent frequent. The band work is what I will be focusing on.

This is good news, all things considered, brother! Could have been much worse.

[stocky121]

That’s all you can ask for mate, nothing serious. Hopefully your recovery is quick and as painless as possible.

[Cuz]

Thank you gents. Much appreciated.

Just different training as we age. I miss the days when I was early 20s. Its harder now to put on new muscle gains without injury seems impossible almost. Im afraid the glory days may be drawing to a close.
The positive
Some training is better than none!!

[Cuz]

Arms

Supersets
Straight bb
Bar x 12
65 x 12
95 x 12
135 x 12 5 second pause last rep slow negs

Rope press
60x30
DB tricep extension hammer grip
30sx40
50x10
60x12

Hammer supersets with DB ext
50x10 hammer curl DB
60x10 hammer curl DB

Hammer strength seated bicep curl
60 x failure and beyond

Pump was insane. I looked down at my forearms and was like wtf.

[Cylon357]

Arms

Supersets
Straight bb
Bar x 12
65 x 12
95 x 12
135 x 12 5 second pause last rep slow negs

Rope press
60x30
DB tricep extension hammer grip
30sx40
50x10
60x12

Hammer supersets with DB ext
50x10 hammer curl DB
60x10 hammer curl DB

Hammer strength seated bicep curl
60 x failure and beyond

Pump was insane. I looked down at my forearms and was like wtf.

Batista!!

[Cuz]

No training today. Had planned but due to exhaustion after I left work I decided it would be counterproductive. Sleep was also horrible last night. Had no energy today

[kelkel]

Thank you gents. Much appreciated.

Just different training as we age. I miss the days when I was early 20s. Its harder now to put on new muscle gains without injury seems impossible almost. Im afraid the glory days may be drawing to a close.
The positive
Some training is better than none!!

It is totally different training as we age. Have to work smarter not harder for sure and avoid any movement that hurts! Very glad to hear it's not something more serious!

I actually just found I have a minor tendon strain (tear) in my elbow. Ortho said should be good in 3 more weeks or so. Now my chest work consists of every fly movement I can think of. Do enough sets of fly's and you feel it! My BPC-157 just arrived yesterday so I started that already. It may be a good idea for you as well. I always use Blue-sky Peptides. Fast and secure.

[Cuz]

It is totally different training as we age. Have to work smarter not harder for sure and avoid any movement that hurts! Very glad to hear it's not something more serious!

I actually just found I have a minor tendon strain (tear) in my elbow. Ortho said should be good in 3 more weeks or so. Now my chest work consists of every fly movement I can think of. Do enough sets of fly's and you feel it! My BPC-157 just arrived yesterday so I started that already. It may be a good idea for you as well. I always use Blue-sky Peptides. Fast and secure.

I dont do near enough flys, thats on me. Actually, other than pec dec I do zero flys thats gonna change tho. It will spark some new growth.

Good to hear about recovery time, 3 weeks is a piece of cake. BPC from BlueSky seems legit, going by the “feel” factor. I got absolutely nothing out of pepwharehouse bpc, but these seemed to help somewhat. And thats a non biased review coming from me.

Took tonight off training. Had a cheat meal today and drank some mt dew. Not a good idea said my digestive system. Hehe.
Happy new year fellas

[kelkel]

I dont do near enough flys, thats on me. Actually, other than pec dec I do zero flys thats gonna change tho. It will spark some new growth.

Good to hear about recovery time, 3 weeks is a piece of cake. BPC from BlueSky seems legit, going by the “feel” factor. I got absolutely nothing out of pepwharehouse bpc, but these seemed to help somewhat. And thats a non biased review coming from me.

Took tonight off training. Had a cheat meal today and drank some mt dew. Not a good idea said my digestive system. Hehe.
Happy new year fellas

Mountain Dew and Dr. Pepper. Miss them both.

Going in for some PRP on my knee tomorrow morning. Be interesting to see how it works!

[Cuz]

Lets see… I know the past few days Ive hit the gym 4 times. Did calves hams and adductors one day, one day just cardio which was a joke bc im on 100mg tren and 25migs drol…anyway chest then rested did delts yesterday for first time in hell i guess months. Shoulder is a tad achy but nothing serious will just have to rest it awhile.
Today hit calves and back

Bent over rows w BB
135x12
185x13
225x12
275x6
Strict form no cheating
Supersetted seated calf machine while my back rested did 4 sets

Two sets rear delts with reverse pec dec till failure
One set nautilus row machine

Two sets cable rows one feeler and one working

Might be a couple things im forgetting idk cant really remember.
The good news is after 6 months my right lat is finally 100 percent again. Bout fuckin time. Wish my other injuries would heal like that . Its just easier to isolate a lat than say a shoulder or elbow. And well, knee, pretty impossible to train a leg with a knee injury unless ease around calf and hams adductors and so on. I sure miss the super heavy intense Dorian style training. My shoulders looked pretty damn good did about 8 sets of behind the neck and forward frontal smith presses. Was very light weight but sure made for some cannonball delts. Dont think im growing but possibly a little leaner and maintaining…

[Cylon357]

Lets see… I know the past few days Ive hit the gym 4 times. Did calves hams and adductors one day, one day just cardio which was a joke bc im on 100mg tren and 25migs drol…anyway chest then rested did delts yesterday for first time in hell i guess months. Shoulder is a tad achy but nothing serious will just have to rest it awhile.
Today hit calves and back

Bent over rows w BB
135x12
185x13
225x12
275x6
Strict form no cheating
Supersetted seated calf machine while my back rested did 4 sets

Two sets rear delts with reverse pec dec till failure
One set nautilus row machine

Two sets cable rows one feeler and one working

Might be a couple things im forgetting idk cant really remember.
The good news is after 6 months my right lat is finally 100 percent again. Bout fuckin time. Wish my other injuries would heal like that . Its just easier to isolate a lat than say a shoulder or elbow. And well, knee, pretty impossible to train a leg with a knee injury unless ease around calf and hams adductors and so on. I sure miss the super heavy intense Dorian style training. My shoulders looked pretty damn good did about 8 sets of behind the neck and forward frontal smith presses. Was very light weight but sure made for some cannonball delts. Dont think im growing but possibly a little leaner and maintaining…

I have been meaning to check in on your aches and pains. Sounds like at least some of them are improving, so that's good!

[Cuz]

I have been meaning to check in on your aches and pains. Sounds like at least some of them are improving, so that's good!

I was 100 percent pain free for about a week after the doctor office injections. It was amazing!

[Cuz]

Had planned on squats last night but when in and the rack was gone.
Ended up doing traps, calves, and abs. Things I neglect. So maybe a blessing in disguise.

Will do squats whenever i get back to gym

[Cuz]

Legs

Full ROM leg press
2 plates 20 reps
3…..x20
4…..x20
5 ….x20
6 ….x20
7 …. 15 reps

Adductors
Inner
150x20
170x20
250x25

Outer
150x20
170x20
250x lost count

Extension
150x15
170x15
205x12

Gave out on the last set but that’s decent volume. Well see if they respond

[stocky121]

Legs

Full ROM leg press
2 plates 20 reps
3…..
4…..
5 ….
6 ….
7 …. 15 reps

Adductors
Inner
150x20
170x20
250x25

Outer
150x20
170x20
250x lost count

Extension
150x15
170x15
205x12

Gave out on the last set but that’s decent volume. Well see if they respond

How’s the knees doing?

[Cuz]

How’s the knees doing?

Didnt give me a trouble today thank goodness or yet anyway. Wore sleeves.
I noticed the very first set, the lightest. They started cracking and popping. I was like oh great here we go. So then i put the sleeves on and seemed to solve the problem. The wraps do best but really wasnt going heavy enough for them and they take forever to get on and off.

[Cylon357]

Didnt give me a trouble today thank goodness or yet anyway. Wore sleeves.
I noticed the very first set, the lightest. They started cracking and popping. I was like oh great here we go. So then i put the sleeves on and seemed to solve the problem. The wraps do best but really wasnt going heavy enough for them and they take forever to get on and off.

It is a damn trip how much sleeves help. I thought they wouldn't make a difference when I first started wearing them, but no Rice Krispies with them on, so I call them legit.

[stocky121]

Didnt give me a trouble today thank goodness or yet anyway. Wore sleeves.
I noticed the very first set, the lightest. They started cracking and popping. I was like oh great here we go. So then i put the sleeves on and seemed to solve the problem. The wraps do best but really wasnt going heavy enough for them and they take forever to get on and off.

Good news on the knees mate. I’ve never used sleeves. But I do use wraps when I go heavy, well heavy for me

[Cuz]

Two sets seated behind the neck press
4 sets BB curls
3 sets DB skull crushers
2 sets rope pressdown
2 sets nautilus bicep curl machine
1 set preacher curl machine
1 set DB hammer curl
1 set calf raise

[Cuz]

Snowed in here. Barely got home yesterday. Feel as i may be getting sick as well. Not ideal times at the moment. The winter weather is harsh this year. Guess ill do some light weight and calisthenics here at home

[Cuz]

Delts
Side front and rear delt warmup DB raise
10s 15s 20s

Smith behind neck
135x 3 x15
185x 1 x12
225x1 x 12
315x1x1
Smith shoulder press
275x1x10

Tricep warmers
DB ext x60x 2



22

[kelkel]

Delts and arms are massive!