Shoulder Recovery Log?

[Wexox]

Story below for those interested

- Messed shoulder up Feb (After only 6 months training =[ )
- Physio/Shoulder specialist couldnt diagnose what was wrong with it
- Physio was doing nothing for me, so followed Diesel Crew shoulder rehab 7 day shizzle.. Worked well (Strengthens deltoid/Rotator cuff + supporting muscles/tendons)
- Returned after 6 months, Shoulder was fine for 3 weeks then played up on 22lb db warm up set
- Still Training with it, Babysitting it.

SO Current list of injuries are as follows:
- Osgood schlatters in knees - Workable Around
- Very Very Very tight hips - Workable Around (Makes Squats,Dl's hard to hit depth tho)
- Right Shoulder - Eh. =[

Current Stats - 150lb's 5'7/8 - Cant remember (Feels bad man.)

Goals:
- Lean out while regaining noob gains (Muscle memory <3)
- Try and work around shoulder
- Try and enjoy each workout as much as possible, As there will be alot of days i may be out due to knees/shoulder flare ups n ****

Pics i took 2 weeks ago attached at bottom.. Cant post them yet =|

[Wexox]

May aswell start it off Today -

Diet(was slack today):
1st meal - 1 cup oats/ 1.5 tbsp Natty PB/ 1 scoop protein powder
2nd meal - 250g Cottage Cheese w/1 scoop Whey + .5 tbsp natty pb
- 2 pieces Rye Bread + 1 tbsp natty pb
Gym
PWO (3rd) - 1 scoop whey + 1 apple
4th meal - 250g?(cant remember) Chicken Breast + 2 Cups Brown rice
5th Meal - 400g Cottage Cheese w/1.5 scoop Whey + .5 tbsp natty pb

Yes Strong use of whey, It runs out in a few days so im throwing that **** back like no ones business =|

Training - Back/Tri's (btw im just rounding kilos to pounds, soz if im ever a bit off)

Bent Over Row - Bar x 10, 88lb x 12, 110 x 12, 121 x 10 x 3 drop set 88lb x 12
Hammer str Iso Row?(Slow Reps)-1 plate each side x 12 x 3, last set drop set ??? x 12
Lat PD (Thumb over grip, Slow Reps) - 104 x 12 x 5
Cable Straight Bar PD (back) - 130x10, 150x 10 x 3, Drop set - ???x10x2

Tri's (Kinda limited to Cable PD's only as shoulder cant handle Skullcrushers, frenchpress's etc)
Cable Rope OH Press - 130 x 12 x 2, 150 x 8 x 2 - Drop Set - 90x12
PD Varieties - Sets of sets of sets. =]

[Wexox]

Warmed up for a good 15 minutes on my hips, made a world of difference.. I can squat past parallel now with no pain /yay

LEGS/Biceps
Squats(first time doing them in a while) - Bar x 20, 135lb x 20, 175 x 6, 154 x 3
eh, Back started hurting.. Means its weak as fark again, Now i know i can warm up hips properly now, Deadlifts deadlifts deadlifts!!! (if shoulder can handle it, that is ;) )

Leg Press(PPS = Plates per side,.5=22.5lb plate(10kg)) - 2.5 PPS x 12, 4.5 PPS x 10, 5.5 PPS x 10, 4.5 PPS x 16, 4.5 PPS x 10 SS w/ 3.5 PPS x Failure
SLDL - Bar x 10, 88lb x 10, 135lb x 12, 135lb x 12, 154x6 (grip fail, wow) SS w/ Mixed grip 135lbs x 10
Leg Extension - 185lb x 6, 185lb x 6, Drop set stack just moving pin down as reached failure
Seated Ham Curl - 110lb x 4 (realised where barb wire cut bottom of calf, slightly open wound + Sweat = :( ) so i stopped there
Leg Press calf raises - ???x3 sets
21's - Warm up - 32lb
DB Curl with twist - 26lb x 12 reps (each hand) x 4 SS with seated calf raises
Cable Curl(Think the cable weight is fraudin, but this is what it says) - 110lb x 12, 130lb x 12, 150lb x 12 - Drop sets ~~~~~~~
Single Arm Preacher Curl - 15lb x 12 Reps x 3 sets (Very Very slow reps, Didnt go heavier as shoulder was being a bit wierd)
Stretch
Fitball crunch x 20 x 2

Edit: No shoulder problems bar the warmup set with squats, felt a bit stiff.. But just did some arm swings and err thang was gravy

Diet- Whey goes out of code in 2 days, PROTEIN POWDER IN ERR THANG
1st meal - 1 cup oats/ 1.5 tbsp Natty PB/ 1 scoop protein powder
2nd meal - Protein Pancakes covered in sugarfree maple syrup, fkn love them.
3rd meal - 1 cup oats/ 1.5 tbsp Natty PB/ 1 scoop protein powder
4th meal - 2 pcs Burgen rye bread egg white french toast, with egg white on side
GYM
PWO - 1.5 scoop whey + 1 apple
Last Meal of day just fin eating - 300g Chicken, 2 cup brown rice

[Wexox]

Shoulders/RC/Abs/Calves

Standing Military Press - Bar x 12, 66lb x 12 x 2 (realised for my shoulders, Prolly smarter to use DBS)
Seated DB Press - 35lbs x 12 x 4
BB Front Raise - 22lb BB x 12 x 4
Side Laterals - 12lbs x 12, 15lbs x 12 x 3
Facepulls - 35lbs x 12 x 4
External Rotation - 7lbs x 12 x 3
Internal Rotation - 7lbs x 12 x 3
Weighted Abs/Fitball Crunches/Leg Raises
Leg Press Calf raises - ???? x 8 x 4
Seated Calf Raises - ???? x 12 x 3

Notes: Shoulder felt great with these light weights till i did a basic shoulder stretch in the change room, bit of shooting pain but just finished icing it hope it pulls up well.

Diet(so far today) -
1st meal - 1 cup oats/ 1.5 tbsp Natty PB/ 1 scoop protein powder
2nd meal - 300g Cottage cheese/1 tbsp natty PB/ 1 scoop protein.
3rd meal - 2 pcs Burgen rye bread egg white french toast, with egg white on side
GYM
PWO - 1.5 scoop whey + 1 apple
4th Meal - 150g Chicken, 1 cup brown rice

[Wexox]

Sunday - Rest

Monday - Arms/Abs/stretching (Shoulders still felt really fatigued/weak/sore from saturday)
Tricep OH Ext - 33lbs x 15, 44 x 10 x 4 (Used different cable machine, This one seems more legit haha.)
Skullcrushers - 50lbs x 10 (Shoulders started niggling, backed off)
Triangle Bar PD - 60lbs x 12 x 3
21's - 45lbs x 1 (warm up set for biceps)
BB Curls - 55lbs x 10, 60.5lbs x 10 x 3
Preacher curls - 45lbs x 12 (Very Slow Reps) x 4
Cable curl - ??? x burn out

Notes: Pulled up ok sunday after shoulders on saturday, Little things kind of hurt so i added an extra day of recovery by doing arms instead of chest.. Chest Tonight, Hope all goes well.

Extra Notes - Im going to see a highly recognized sports Physio on Wednesday, Hopefully he can help me out a bit.. Doubtful tho after seeing a GP,2 Physios, Shoulder Specialist and getting every test under the sun done, and have gained nothing from that.. Except alot of money lost hah.

[Wexox]

Chest - Shoulders were already feeling eh, So didnt do much.. Just put a bit of blood into the muscle today

Variant of Cable Flys..(Start in single arm bicep curl position, bringing arms up to middle ofchest) - 90lbs x 12, 110lbs x 12 x 3
Incline DB press - 31lbs x 12, 35lbs x 15 x 3
Decline DB press - 35lbs x 15 x 4
Seated Calf raise - 130lbs x 10 x 4
Leg Press Calf Raise - 3 Plates each side x 20

..Damn, My "good" shoulder is starting to play up something chronic, it was originally the terrible one but then did its thing.. I honestly do not know whats going on..
INB4 More tests that show "nothing". pfft.

[Wexox]

Hami's/Back/Tri's -

SLDL - 135 x 12, 175 x 12 x 3
Bent over row - 75lbs x 10, 121lbs x 10 x 3, 135lbs x 6
Hammer Strength Lat PD - 1 PPS x 10, 1.5 PPS x 10 x 2
CG Lat PD - 105 x 12, 125x 6, 125 x 8, 125 x 8
1H Cable Low Row - ? x 10 x 3
Cable Straight Arm Pulldown - 40lbs x 12, 50lbs x 12 x 4 (Love burning the lats out on this one, Feels so good.)

1 arm cable PD (on legit cable) - 33lbs x 10 x 3
V Bar PD (On fraudin) - 170lbs x 10, 210 x 20, 230 x 15


Notes:
- No Pain except for a bit on Wide Grip lat pd.. So i stopped
- Saw sports physio, guys amazing(Found out he treats a lot of elite athletes).. Gave me more information in 10 minutes of moving around my arms then i ve received in the past 11 months.
He has currently diagnosed it as Chronic Impingement in both shoulders, right being more severe and has referred me off to his buddy in 2 weeks time to get cortisone shot(which he is pretty certain at this stage will fix it, F yeah) in both along with some exercises..

I'm allowed to continue pulling + Below shoulder triceps work but no more pressing.

=] =] =] =] =]

[Wexox]

Legs

Warm Up: 5 Min X-Trainer, 10 minutes hip/quad/ham stretching

Squats - Bar x 20, 135lbs x 10, 175lbs x 3 (shoulder started cramping, still sore as from where the physio was messing around with it yesterday) 175lbs x 10(Shoulder still felt wierd as, so stopped.. Was kind of mad as i wanted to hit 2 plates again after like 5 months.. Next Week tho, I hope.)
Leg Press(deep reps) - 3 PPS x 10, 5 PPS x 12 , 6 PPS x 8, 6.5 PPS x 6, 6.5 PPS x 8 , 4 PPS x 30!! (was going for 15 - 20 reps, was pretty stoked.. No form breakdown either)
SLDL (Should still felt iffy even holding the bar, so did nice slow reps) - 135lbs x 12 x 2, 135lbs x 20
Hamstring curl - 110lbs x 10, 1legged - 50lbs x 12 x 2
Leg press calves(SLOW N SQUEEZE! - 15 second rest, rest is flexing calves) - 2 PPS x 15 x 2, 2 PPS x 10 x 2
Seated Calf raise - Forgot x 12 x 3
Leg Extension(No Rest, Superset) - 200lbs x 6, 150lbs x 8, 100lbs x 10, 50lbs x 20

Diet -
1st - 1 cup oats, 1 scoop protein, 1.5 tbsp Nat PB
2nd - 300g Cottage Cheese + 1 scoop protein + 1 tbsp PB
3rd - 1 slice of mates homemade pizza(Made it healthy for me lol), 200g Cottage cheese + 1 tbsp natty pb + 4 slices egg white french toast (rye bread)
PWO - 1.5 scoop protein + 1 large apple
Last Meal - Big bowl of Spaghetti (with lean mince) + 250g Chicken breast

Diet seems ok, Could use with some variety.. But hey atm its quick and easy

[Wexox]

Arms/Calves/Core

DB Curls(with twist) - 26.4lbs x 12, 30.8 x 10 (Shoulders dont like these, switched to BB)
BB Curls(Slow up, slow down) - 55lbs x 8, 55lbs x 10, 55lbs x 12 x 2 , 44lbs x 21's
Single Arm preacher curl (negatives, Very Slow) - 22lbs x 12, 26.4 x 8 x 2
1 Arm cable curl - ???x 10 x 2, ??? x 15 x 2 (burn out)
Straight Bar PD - ??? x 10 x 4 , ??? x 20
Rope PD - ??? x 8 x 2
1 Arm Pull down - ??? x 15 x 2
Leg Press Calf raise(Stretch n squeeze) - 1 plate x 20, 3 plates x 15, 3 plates x 13, 3 plates x 10
Seated Calf raise - 33lbs per side x 15 x 4

Fitball situps SS w/ Reverse curls x 4 sets
Back Ext Machine - 150 lbs x 10 x 3

Notes: (Was on terrible cable machine with misleading weights so there was no point in posting them up)
Was hard doing much for triceps as shoulders are still fairly sore from physio the other day, But still got er done.

"Homework" from physio atm feels wierd, 3 exercises for scapula control as apparently mine is shot from this, but its going well!.

Edit : Oh yeah, i realized how awful i worded the title.. Tried to change it but it only did it in the Original post.. Lame

[Wexox]

Back/Forearms/Abs

Rack pull - bar x 20, 135lbs x 10, 225 x 3 (wow, My grip sucks terribly.. It never use to be a problem), 225x 15 x 2 (used mates straps)
Smith Bent over row - 25lbs a side x 10, 1 plate x 12, 1 plate + 5lbs x 10 x 3, Drop set ? x 6, ? x 8
Hammer strength iso row(Kind of slow, And stretch) - 1 plate x 12, 1 plate + 11lbs x 10, 1 plate + 16.5lbs x 8 drop set - 1 plate x 10
Wide Grip Lat PD - 88lbs x 15 - Shoulder hates wide grip lately.. Hm
CG Lat PD(holding for 2 seconds, then slow up) - 125lbs x 10, 131lbs x 6, 136.4lbs x 6 drop set - 88lbs x 8
Cable straight arm PD - 38.5 x 10 x 4
BB knee wrist curl - 33lb x 12 x 4
Behind back wrist curl - 44lbs x 10 x 3
Weighted Behind head decline situps - 5.5lbs x 12 x 2
AB Crunch machine - 100lbs x 15 x 3 , 50lbs x 20

Notes -
Def gonna hit forearms hard now, that grip failure was embarrassing.
Also not going heavier then 225 on any upper body exercise, as i gen get a faint strain in my shoulder which leads to inflammation and im trying to keep it down so my shoulder isn't any worse when i go to get my cortisone shots in a weeks time.

Todays diet - Alot of complex carbs/protein..

Other notes -
Abs are coming through slowly (i think..), My lifts are constantly increasing as are my reps, my back has blown up and my hamstrings are coming along nicely..When i get 30 posts ill post up new progress pics i guess

[Wexox]

Legs

Warm up - 5 mins cardio + 10 min hip/quad/hami stretching

Leg press (Plates = per side) - 2 plates x 10, 5 plates + 22lbs x 10, 7 plates x 3!! PR, 6 Plates x 10, 6 plates x 11!! PR, 5 plates x 20
-dead-
Smith Lunges - 60lbs x 10, 82lbs x 10, 103lbs x 12
SLDL - Bar x 10, 154lbs x 6, 165lbs x 6 dropset 135lbs x 8, 135lbs x 10
1 legged seated hamstring curl - 70lbs x 15 x 5
Leg Extension - 200lbs x 8, 200lbs x 6 drop set 150lbs x 6 - 100lbs x 8 - 50lbs x burnout
Seated calve raise (Slow and squeeze) - 90lbs x 15 x 3

Foam Rolling 10 mins - Hips/Quads

Notes -
-No Squats tonight, They just seem to be giving me hell with my shoulder lately for some reason.. Cant wait till shoulders are solid again, smith front squats(dont hate, these are ****en amazing.. Well for me anyways, plus i dont have to worry about my hips for some reason on smith machines they're a non issue) here i come! (My Teardrop is terrible atm since i cannot hit it hard due to no to hacksquats, front squats.. Sigh)

- Not sleeping well(4-6 hours sleep a night for past week, its really catching up on me), The only way i'm able to train normally is if i throw back 2 tbsp of coffee in water 10 min before training..

[Wexox]

Off day - HIIT/Abs/Calves/Stretching

15 minute HIIT - 45 secs sprinting 45 seconds jogging
Leg press calve raise - 1 plate x 20, 3 plates x 15 x 3, 2 plates x 15
Fitball crunch SS with reverse curl x 4
Seated calve raise - ? x 10 x 4
Seated ab crunch - 87.5lbs x 12, 100lbs x 10, 62.5lbs x 20
5 Minutes 70% HR Cardio to warm up muscles for stretching
10-15 minutes static stretching - quads/hami's/Hips/Glutes - 45 second holds

Diet - Mod carbs/Mod fat/ High protein - 2.3k~ calories today

[Wexox]

Arms

Standing Preacher bar curls(Slow Up/down) - Bar x 20, 37lbs x 12, 66lbs x 7(haha, PR), 66lbs x 3, 66lbs x 6 drop set 37lbs x fatigue 20+
Hammer Curls - 26.4lbs x 12 x 4, 22lbs x 20
Cable Curls - ? x 5 sets
21's - 44lbs x 2 sets
Tricep PD's (V Bar, 1 Arm, Cable Kickbacks) - 3-4 sets of each very light, working in with my shoulder

Notes :
-Pretty average session, kinda holding back like stopping as soon as i feel pain/not going that heavy on certain exercises, as i dont want any unnecessary inflammation in my shoulders as my shot is 6 days away!!

-Realised how pathetic my chest and shoulders actually look due to not being able to train them, Man.. As soon as im 100% Im back to eating like a horse and going to lift ****en heavy.

- Jumped back on some anti inflammatory's to help reduce inflammation also along with with occasional icing.

[Wexox]

Off day - HIIT/Abs/Forearms/Stretching

15-20 minute HIIT - 45 second intervals
Seated ab crunch - 75lbs x 12, 87.5 x 10,100lbs x 10, 87.5 x 12, 75lbs x 15
Sit ups SS with reverse curls - 4 sets of 12-20 reps
Med Ball Twists - 5lbs x ? x 2
Behind back wrist curls - 22lbs x 20, 38.5 x 15, 44lbs x 10, 55lbs x 10
On knee wrist curls - 33lbs x 15 x 3
10-15 minutes static stretching - quads/hami's/Hips- 45-1 minute second holds

Diet - 2946 calories - 78.9g fat, 293.7g protein, 239.3g carbs

Notes:
- Was going to kill back tonight, had every intention of it.. But woke up with shoulder pain because i went hard on the physio exercises(More Reps as i thought when i went lower reps i couldnt feel ****..Def felt it today haha).

[Wexox]

Legs -

Leg Press(per side) - 2 plates x warmup (20~), 6 plates x 8 x 3
Squat - 225lbs x 1
SLDL - 135lbs x 6 x 3
Seated Hamstring curl - 110lbs x 12 x 3 - 15 sec rest
Leg Extension - 150lbs x 10 x 2, 150lbs x 8, 150lbs x 7 - 20 sec rest, slow up/down
Burn out box squats - 44lb DB's x 15, 77lb BB x 30+ or something

Notes:
- Osgood(Knees) flared up yesterday from running on treadmill, hence the below average workout.. Currently icing + keeping them compressed.. Should be good in a couple days.
- 4 more days till my appointment, fk yer.

[Wexox]

Back

Smith BOR - Bar x 20, 25lbs/side x 15, 1 plate/side x 10 x 2, 1 plate + 25/side x 8 x 2 dropset 1 plate/side x 8
CG Lat PD(Hold in down position 1-2 seconds, kinda slow up) - 125.4lbs x 8 x 2, 147.4 x 6 x 2 (pr)
Iso Lateral Seated Row - 1 plate + 10lbs/side x 10 x 3, 1 plate/side x 15 slow negatives
Bent over cable row(kinda like tbar i guess, felt good) - ?? x 10 x 3
Cable straight arm PD - ?? x 15 x 3
Seated calf raises - 1 plate/side x 10 x 3
Abs - Fitball crunchs SS with Reverse curls x 12-15 x 4
Seated Ab crunch - 67.5lbs x 15-20, 87.5 x 12

and some other stuff i think, cant remember

Notes:
- Not a bad workout, Lovin the smith rows.. Alot more lat isolation, its sick.

Diet - CLEAN as usual - around 2700-3000 calories/day, macros at about 20/40/40

[Wexox]

30 posts - pic time..

http://i176.photobucket.com/albums/w192/wexix/Quadz.jpg

http://i176.photobucket.com/albums/w192/wexix/newlatspread.jpg

http://i176.photobucket.com/albums/w192/wexix/Calf.jpg


Gotta love $30 dollar phone pic quality.. Lul

[Wexox]

Yesterday - arms

standing ez curl bar curls x 3 sets
Concentration curls
BB Curls SS w/ Tricep PD (Nubret style, was pretty decent) 12 sets of each, no break one into the other
1 arm rope pd
Weighted Hyperextensions

Notes:
- Cant remember weights as i was working out on 3 hours sleep
- Tomorrow brahhss hopefully getting both shoulders cortizoned up! Will update log with results, f[u]ck im so damn excited. Been doing nothing today but studying/icing shoulder on and off all day so swellings reduced for it.

[Wexox]

Today/Yesterday - Off

Cardio 20 mins Low pace - Knees felt sore going in, Amazing coming out.. ****en osgood wierd as fark


Notes -
- Right shoulder got cortisoned up, he refused to do left till he sees how right shoulder responds.. So brahs.. Fingers crossed eh
- Tearing legs up tomorrow, Calories have been down a bit(1.7 - 2k) as i also have been down, so hopefully that wont effect tomorrows session, but my plan is to have a Monster Lunch/Breakfast/ and snacks and PR's will be coming ma way bay bay.

[Wexox]

Legs-

15 min warm up - bike + active stretching

Quad extension - Light x 2 sets (to warm up knees)
Leg Press(Plates= a side) - Warm Up: 2 Plates x 8, 4 Plates x 8 - Proper sets: 6 plates+ 22lbs x 8 (PR), 6 plates + 22lbs x 10 (PR), 7 plates x 5 reps (PR)
Hammer strength linear hacksquat (first time using this, again plate= a side) - 1 Plate x 10, 1 Plate + 25lbs x 11, 2 plates x 8, 2 plates + 11 lbs x 8, 1 plate x 25
5 Min Rest
DB SLDL - 22lbs x 15, 31lbs x 12 x 2, 40lbs x 12 (Didnt go heavier as my shoulder from shot was kinda sore, didn't want to aggravate)
Seated Leg curls - Single - 50lbs x 8 x 2, Both Legs - 110lbs x 12 x 2 drop set 70lbs x 12 (slow reps)
Seated Calve raise - 22lbs/side x 20 x 2, 1 plate/side x 15 (pr, i think) x 2 drop set ?? x burnout
Leg Press calve raise - 2 plates x 15 x 5 (15-20 seconds rest)

Foam Rolling - Lower back


/dead

Notes -
- Hit a few PR's tonight, pretty stoked
- My vastus medialis(tear drop) was farken shocked by those hack squats.. **** was spazzing out on that 25 rep set like crazy but yeah, How lucky am i.. Gym brings in a hacksquat machine that doesnt require any use of shoulders.. The day after i get my shot and cant use my shoulders to support a bar.. haha
- Ate like a horse today, Felt good..
- Dont think ill be able to squat till January, Oh well.. Positive side of things, least my shoulders are getting fixed! :D

[Wexox]

Cliffs on shoulders so far of starting log, for more info on the **** ive gone through since back with shoulders read through "Notes" under each workout-

- Started off log after 10 months self rehab,light shoulder pain which gradually turned worse again while doing DB Bench within a week of being back
- Saw High up sports physio who specialises in shoulders, in 10 minutes he diagnoses it as Chronic impingement in both shoulders(Before this ive seen every specialist over the 10 months span, other physios etc.. who only gave me nothing but a blank face.)
- Books me in for cortizone shots + gives rehab work, allowed to keep pulling (Back/Bi's)
- Got cortizone shot 2 days ago,Sports Med thought it would be best to do the right shoulder first and see how its goes before he decides to do the left so far its been hurting of a night so im getting little to no sleep
- 1 week time im going to see physio again, 2 weeks time im getting left shoulder Jabbed.
- Gone up 3kgs with a drop in BF%
- Going to be doing back/bi's/tri's at 50% 1RM till i feel like i can go heavier again with right shoulder

well.. Thats the story so far.. Lul