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  1. #481
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    Quote Originally Posted by Cuz View Post
    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 ďtornĒ in your shoulder and how do you know that?

    Iím curious as to what advice you got & the rehab that you need.

    Good intentions only Cuz, ainít trying to be a smart ass.
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  2. #482
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    Quote Originally Posted by wango View Post
    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
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  3. #483
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    Quote Originally Posted by Cuz View Post
    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.

    Itís 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 heís 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, itís a bizarre thing, but true) really well.

    Some of the more intricacies of bench pressing Iíll have to go to you tube on to visualize (or if you could send me a link, Iíd really like to see and understand better). In all of the decades Iíve been lifting and doing PT, Iíve learned that if it hurts, do something that can accomplish the same thing (as best as possible), that doesnít hurt.

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

    Iím looking forward to the updates, thank you.
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  4. #484
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    Quote Originally Posted by wango View Post
    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 .
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  5. #485
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    Mri scheduled in the morning. Starting to feel a tad better. Training is a little better so some progress
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  6. #486
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    Quote Originally Posted by Cuz View Post
    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!
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  7. #487
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    Quote Originally Posted by wango View Post
    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.
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  8. #488
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    Quote Originally Posted by Cuz View Post
    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.
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  9. #489
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    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.
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  10. #490
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    Quote Originally Posted by Cuz View Post
    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.
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  11. #491
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    Quote Originally Posted by stocky121 View Post
    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
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  12. #492
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    Quote Originally Posted by Cuz View Post
    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
    Last edited by stocky121; 12-21-2023 at 02:58 AM.
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  13. #493
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    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

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  14. #494
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    Quote Originally Posted by Cuz View Post
    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.
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  15. #495
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    Quote Originally Posted by Cylon357 View Post
    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
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  16. #496
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    Lookin good brotha!
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  17. #497
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    Quote Originally Posted by Chark View Post
    Lookin good brotha!
    My man. Thank you sir!

  18. #498
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    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.
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    Quote Originally Posted by Cuz View Post
    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.
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    That’s all you can ask for mate, nothing serious. Hopefully your recovery is quick and as painless as possible.
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  21. #501
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    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!!
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  22. #502
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    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.

    Click image for larger version. 

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    Quote Originally Posted by Cuz View Post
    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.

    Click image for larger version. 

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Views:	42 
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    Batista!!
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  24. #504
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    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

  25. #505
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    Quote Originally Posted by Cuz View Post
    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.
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  26. #506
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    Quote Originally Posted by kelkel View Post
    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
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    Quote Originally Posted by Cuz View Post
    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!
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    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…
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    Quote Originally Posted by Cuz View Post
    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!
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  30. #510
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    Quote Originally Posted by Cylon357 View Post
    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!
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  31. #511
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    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
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  32. #512
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    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
    Last edited by Cuz; 01-11-2024 at 07:41 PM.
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  33. #513
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    Quote Originally Posted by Cuz View Post
    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?
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  34. #514
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    Quote Originally Posted by stocky121 View Post
    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.
    Last edited by Cuz; 01-11-2024 at 07:44 PM.
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    Quote Originally Posted by Cuz View Post
    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.
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  36. #516
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    Quote Originally Posted by Cuz View Post
    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
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  37. #517
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    Click image for larger version. 

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ID:	182902

    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
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  38. #518
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    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

  39. #519
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    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
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  40. #520
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    Delts and arms are massive!
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