Please Comment! 8 WEEK weight/cardiovascular Trainning Program > Supplementation
Hey ALL
Sorry about the HHUUGGEE Post... I know you guys like specifics!
I am currently 12 weeks Pos-Operative from a Rotator Cuff Surgery. Small surgery as was a very slight tear to one of the 4 tendons.
Saw Specialist Yesterday and says everything in perfect and the suture has fully healed and I am now cleared to work freely in the gym though I am to "listen" to my shoulder and build up gradually.
I am a Full time tennis player and hope to have built up sufficient muscle mass previously lost primarily - Back, Chest, Shoulder - (in 8 weeks) to support the shoulder during rotation. I have also only started running etc 3 weeks ago so I have roughly 10 lbs of fat to loose plus lost some mass and strength over - mainly lower body.
Before the surgery I was 8% Body Fat @ 196 Lbs (6ยด4/194cm in Height)
- - - - - - - - - - - My Daily intake - - - - - - - - - --
AM:
.(x1) Power Vitamin "Jamieson"
.(x1) 17-Alpha Oxo Nolone
.(x1) Pantothenic Acid 500mg
.(x1) "Joint Boost"
.(x2) Superior Amino "ON"
.Endurox R4 - 2 Scoops 12 ounces water
Pre Workout AM: (30min Prior)
.No-Xplode - 2 Scoops
.GL3 L-Glutamine 10g
Pos Workout AM: (60min After)
.WHEY Protein Gold Standard - 90g
AM Workout:
>Elastic bands/Low weights (Upper Body)
>High Weights (Lower Body)
>30min Ab Work-Out
>1 Hour Treadmill - Fat Burn
>Rope 20 Minutes
Mid Day - Lunch:
.(x1) Power Vitamin "Jamieson"
.(x1) "Joint Boost"
.(x2) Superior Amino "ON"
Pre PM Workout: (30min Prior)
.Teaspoon on B12 on Occasions
Pos PM Workout: (30min After)
.WHEY Protein Gold Standard - 90g
PM Workout:
>Elastic Bands - Shoulder Mainly (R.Cuff)
>Small Ab Work Out
>Stretching 30min
>40min Treadmill
>20min Bike
>20min Treadmill
>Stretching 30min
End of Day - Dinner:
.(x1) Power Vitamin "Jamieson"
.(x1) "Joint Boost"
.(x2) Superior Amino "ON"
.(x1) 17-Alpha Oxo Nolone
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
As you can see by my Chosen name I have ADD. I started taking Rit**** LA 30mg Daily roughly 12 months ago.
I think the main cause for my injury was dehydration. My initial shoulder symtoms started when I 1st started taking the R 30mg. My Injury was described as "wear and tear" and I feel it would have been from the constant tightening of the tendon due to the lake of hydration and lubrification of the joint.
I am going to see a specialist next week that may have a solution to my dehydration problems as I will drink 8 liters of water daily and yet still feel dehydrated.
Regarding Creatine... I am taking it to speed up my weights gains but also as it retains water in the muscles (..) it could eventually at this first stage when the tendon in slightly vunerable and needs to be stretched.. if the muscles are retainning more water then it will lessen the strain on the tendons (Rotator Cuff)
Unfortunatly when I bought No-Xplode I didnt really consider the adverse affects of the Ephedrine combined with the Rit****. Mentally I feel fine... with my degree of ADD both have more of a calming effect. What I am worried about is that both as Diurectics are not helping towards my dehydration problems and retainning water in the muscles with the Creatine.
I was thinking of adding a Mono Creatine for after my AM Workout to help retain some of the water and lessen the added effects of the the Ephedrine... could this work... all comments/input is more than welcome
Also please comment on my Daily Regime Above.. I could really use some advise... on dosage/timelines/no to this/add this... anything!
All I want to do is get back on that tennis court Mid January
Also Any advice on helping with the Dehydration would be awesome!
Thank-you a head of time for your help!
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