Muh Journal, Yeah finally decided to make one.

[Justin Buchana]

Currently I have tendonosis in my right elbow, my scapulas have may be winging a little bit, and I have some ac joint issues in my right shoulder. Also my hip flexor is just a little bit tight. With that being said the issues haven't gotten really bad yet just looking to snuff them out before they do. Oh yeah shoulder popping.


I will be doing brook stick, and other shoulder stretches everyday, and hip flexor stretching every other day or so.

QUESTION. Should I do more soft tissue work with a tennis ball, and are there any major changes you would make? I added in the extra back work on squat day to try and fix my winging shoulder blades.

8day rotation, and possibly a rest day thrown in the middle if I am feeling to beat down.

1ATG Squats
Bent over rows
bent over laterals
Push ups plus(just the plus part)
Light weight high rep dumbell extentions for tricep tendonosis.

2Tabata- Blurpees(without the push ups.), and Sledgehammer work.
Rotator cuff work
Soft tissue work.

3Bench press
Dumbell Incline press
(light weight high reps for tricep specific for tendonosis recovery every other week.)
Close grip bench
Single arm dumbell tricep extentions.

4Hiit cardio, followed by a walking another mile.
Soft tissue work.

5Deadlifts
Bent over rows
Hammer curls
ez barbell curls

6Tabata- Blurpees, and sledgehammer work.
Rotator cuff exercises
Light weight dumbell tricep extentions for tendonosis.

7Arnold presses standing
Wide grip upright rows
Laterals
Shrugs
bent over laterals

8Hiit cardio, or normal cardio.
Soft tissue work.

[Justin Buchana]

Not looking to really increase any number until I am fully cut down, and I have my issues taken care of.

I have been lifting for about 5 months again now after a year break. Before that I lifted for 2 years, and only one of those properly.

[Justin Buchana]

Broom stick stretches

2x15

ATG Squats- Form didn't feel bad, but I feel like I should have paid more attention to it to make sure it is down pact.

10x45lb
5x135lb
5x205lb
5x225lb
5x235lb
4x245lb
On my last set I got
2x245 and at the bottom my shorts ripped from my waist to my nuts, and I didn't have anything on under neath it =/........... good thing I lift at home.
Then I pushed out 2 more reps even though I was laughting

Push up plus from the elbows

15 reps 3 sets

Bent over rows- I do these super strict staying bent over to where I could touch the ground with my finger tips the whole time.

10x45lb
5x135lb
5x140lb
5x145lb
5x150lb
5x155lb

Bent over lateral raises

12x10lb
12x10lb
12x10lb
12x10lb

Single arm dumb bell tricep extentions

30x5lb
30x5lb
30x5lb

[Justin Buchana]

Ran 1.5 miles

3 sets of internal rotations
3 sets of external rotation
2 sets of cuban rotations