Peter Fitschen - Journey To My 2014 Natural Pro Debut

[red_cat]

Hope things start looking up for you, man. I've heard the IFPA will give people time to heal from injuries, but haven't heard anything about NGA. If they're decent people the they'll let their athletes (which are the reason thy exist) heal properly and put their best into getting on stage.

[Bnizzle163]

Dude, that squat volume

[chuckles_345]

Sorry to hear that you have had to stop working upper body but if it means you can heal up 100% and then get back to solid training then it will be worth it. Also curious to hear what the NGA has to say regarding your Pro status. Glad to see you are still going to keep training legs. Solid workout today with lots of volume.

Thanks! Still nothing back from the NGA and I see the specialist on Monday, but I figured I can squat and deadlift with a ton of volume in the meantime.

Hope things start looking up for you, man. I've heard the IFPA will give people time to heal from injuries, but haven't heard anything about NGA. If they're decent people the they'll let their athletes (which are the reason thy exist) heal properly and put their best into getting on stage.

I've talked with a couple of people who have had experience getting extensions with the NGA and the consensus is they are much easier to work with than the IFPA or WNBF which should help my cause. We will see what they say.

Dude, that squat volume

Thanks! It really wasn't that hard which surprised me. The deadlift workout I did yesterday, which I still need to post up, was easy also, but I'm beat up from it today.

[chuckles_345]

3-8 Friday: Off Day

Diet: 206.5gP, 458.5gC, 82gF
5:00am 3oz chicken, 225g little red potatoes, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
10:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
7:00pm 2.5 servings weight watchers enchiladas, apple, salad, waldon farms
10:00pm 2.5oz mixed nuts, 2c skim milk, 3c cherios, mini lara bar

Water: 1 gallon
Sleep: 7hrs

[chuckles_345]

Saturday Morning Weight: 174.8lbs






3-9 Saturday: 1-2

Diet: 198gP, 505gC, 81gF
7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
9:30-11:00am Xtend, creatine
12:00pm 3 egg whites, 1 whole egg, 400g little red potatoes, 1c brocolli, 1oz fat free cheese, apple
3:30pm 1oz almond butter, 2 pieces low cal bread, 1 serving greek yogurt, 100g grapes, salad, waldon farms, mini larabar
7:00pm 1oz natty pb, 1 tsp sugar free jelly, 2 pieces low cal bread, 3c cherios, 2c skim milk
10:00pm 2 servings low-fat ice cream, 2c skim milk, 2 servings honey nut medley cereal, 1oz mixed nuts, mini pb cup, 1/2 scoop whey

Water: 1 gallon
Sleep: 9hrs




Workout: 1-2

Deadlift:
1. 265x4
2. 315x4
3. 365x3
4. 365x3
5. 415x3
6. 415x3
7. 415x3
8. 415x3
9. 415x3

Deadlift with Pause at Knee:
1. 265x4
2. 315x4
3. 365x4
4. 365x4
5. 365x4
6. 365x4
7. 365x4

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x8






Great workout! Deads went up really smooth and despite all of the shoulder issues I have been having deadlifts have been the one constant for me that has always felt good and kept on progressing. Unfortunately during this workout I got a blister on my left hand from all of the pulling (it actually blistered under my calices) and that later exploded all over the bar. My shins were both bleading by the end of this as well so I had to actually clean chunks of myself off of the bar with disinfectant after I was done. Back/hams/glutes all felt great during this though.

[chuckles_345]

3-10 Sunday: Off Day

Diet: 205gP, 464gC, 79gF
8:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
12:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 100g grapes
4:00pm 1/4 cheese cauliflower pizza (SEE BELOW), salad, waldon farms, 2 servings popcorn
7:00pm 1 serving greek yogurt, 100g grapes, 3.5 servings honey nut medley cereal, 2c skim milk
10:00pm 1 scoop whey, 3 servings natty pb (got behind on fat and had to play some catch up), 2 tsp sugar free jelly, 4 pieces low cal bread, fiber one brownie

Water: 1 gallon
Sleep: 10hrs





Cheese Pizza with Cauliflower Crust:
Macros for entire thing (roughly 9 inch diameter): 72gP, 20gC, 28gF

[chuckles_345]

Good news today from the Ortho. I don't have a torn labrum or rotator cuff, no damage to the ac joint, and no structural damage. I was once again told biceps tendinitis (3rd medical professional that has told me that now). No surgury will be required. Instead, I will be doing 6wks of more intensive PT. The first PT stint I had was only 1x every 2wks for 6wks and helped me improve to where I am now, but not 100%. This one will be 3x weekly for 6wks and I start on Wednesday.

As far as lifting goes, I was given the green light to keep squatting/deadlifting as hard as I want and was told to start incorporating upper body work, but just do it lightly and until I feel pain. The plan moving forward will be to continue with CMS prep for squats/deadlifts and do calf/light upper body auxillary work which means squats, calves, and some light upper body tonight.

[chuckles_345]

3-11 Monday: 1-3

Diet: 206gP, 511.5gC, 82.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
3:30pm 1 scoop whey, 1 1/2c oatmeal
5:30-7:30pm Xtend, creatine
8:00pm 3oz chicken, 2c wheat noodles, 1c brocooli, 1oz fat free cheese, 100g grapes
10:00pm 3c cherios, 2c skim milk, 2.5oz almond butter, 4 pieces low cal bread

Water: 1.25 gallons
Sleep: 8 1/2hrs





Workout: 1-3

Squat:
1. 215x5
2. 255x4
3. 300x3
4. 300x3
5. 340x3
6. 340x3
7. 340x3
8. 340x3
9. 340x3
10. 340x3

Slanted Calves:
1. 150x10
2. 150x10
3. 150x10
4. 150x10

Standing Calf Raise:
1. 180x12
2. 180x12
3. 180x12
4. 180x12

Since the ortho told me to put light work back for upper and push only to pain, but not through it, I did some light pushing

Incline Bench:
1. 135x10
2. 155x10
3. 155x10
4. 155x10

Side Raise:
1. 30x12
2. 30x12
3. 30x12
4. 30x12

Skull Crushers:
1. 95x12
2. 95x12
3. 95x12
4. 95x12






Shoulder actually felt good while lifting. Probably had the least discomfort I have had in months while lifting, but still not perfect. Back was a little tight from deads, but I made it through squats without a problem. However, my shoulder was stiff/sore this morning and still is somewhat now so I'm not sure how good of a decision it was to listen to the ortho and do light pushing on lifts that didn't hurt. I guess we will see what happens when I start round 2 of PT on Wednesday. Tuesday will be deficit deads, rack deads, calves, and maybe some light lat/bi work depending upon how my shoulder is feeling.

[Bnizzle163]

That's excellent news about the shoulder, Pete. Looks like you'll be able to use that pro card after all

[chuckles_345]

That's excellent news about the shoulder, Pete. Looks like you'll be able to use that pro card after all

Hopefully....it still needs to actually feel normal again at some point so I can actually have an intense upper body workout first. Hopefully this second round of PT will do the trick.

[chuckles_345]

3-12 Tuesday: 1-4

Diet: 198.5gP, 506gC, 80.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
4:30pm 1 scoop whey, 1 1/2c oatmeal
6:30-8:30pm xtend, creatine
9:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 100g grapes
10:30pm 2c skim milk, 3c cherios, 2oz mixed nuts, 2 servings low-fat ice cream, fiber one pb+j, 1oz fat free cheese

Water: 1.25 gallons
Sleep: 8hrs





Workout: 1-4

Defecit Deadlift:
1. 255x3
2. 255x3
3. 315x2
4. 315x2
5. 315x2
6. 315x2

Rack Deadlift:
1. 315x4
2. 365x4
3. 365x4
4. 415x3
5. 415x3
6. 465x2
7. 465x2
8. 465x2
9. 465x2

BW Pull Up:
1. 15
2. 12
3. 12
4. 12

Seated Calf Raise:
1. 3 plates +25 x12
2. 3 plates +25 x12
3. 3 plates +25 x12
4. 3 plates +25 x10
5. 3 plates +25 x10

DB Row:
1. 100x10
2. 100x10
3. 100x10

Hammer Strength High Row:
1. 2 plates +25 x8
2. 2 plates x12
3. 2 plates x10

BB Curl:
1. 75x12
2. 75x12

DB Spider Curls:
1. 20x15
2. 20x15





Shoulder was very stiff in the morning, but loosened up as the day went on. Didn't get started at the gym until much later than usual, but had a solid workout. Deads all went up relatively easy and I have to say this was probably the easiest of the 4 sheiko CMS prep workouts I've done so far. Shoulder was feeling pretty good so I hit a bunch of volume on pulling movements and some calves for auxillaries. Wednesday will be an off day and the start of round 2 of shoulder physical therapy.

[pureintensity]

Finally getting the time to poke around on other logs so I am in from here on out Pete! Keep killing it! Great to see things are improving with the shoulder!

[chuckles_345]

Finally getting the time to poke around on other logs so I am in from here on out Pete! Keep killing it! Great to see things are improving with the shoulder!

Thanks for following Cliff! Hopefully round 2 of PT will do the trick. My first session was 1.5hrs. I have reduced left trap activation on overhead movements, reduced external rotation in my left shoulder and reduced intrenal rotation in my right (good) shoulder. Overall my shoudlers are very tight. The PT also confirmed biceps tendinitis by digging around in my shoulder and finding both of the biceps tendons which were not happy. I got some e stim, ice, and taping and will be going back on Friday to start doing some more corrective activities and will be going to 1hr PT sessions 3x per wk for the next 6wks. Hopefully the more intensive PT will do the trick.

[Reid456]

What is the point of using ice?

[chuckles_345]

What is the point of using ice?

Reduce the inflammation in my bicep tendon which is pissed of from being impinged when lifting overhead due to poor trap recruitment and shoulder mobility.

[Reid456]

Reduce the inflammation in my bicep tendon which is pissed of from being impinged when lifting overhead due to poor trap recruitment and shoulder mobility.

There's been a lot to suggest icing slows down healing rather than speeding it up. Injured body parts become inflamed for a reason; there needs to be MORE blood flow to (and from) the injured area. This is the body's natural response, which probably evolved (or was created) for good reason. Icing only seems to be good for reducing pain and maybe is good for the initial day or two after the injury and not much else.

[chuckles_345]

There's been a lot to suggest icing slows down healing rather than speeding it up. Injured body parts become inflamed for a reason; there needs to be MORE blood flow to (and from) the injured area. This is the body's natural response, which probably evolved (or was created) for good reason. Icing only seems to be good for reducing pain and maybe is good for the initial day or two after the injury and not much else.

I've honestly heard both ways and am not an expert in the area. However, I can tell you that during my first round of PT for this injury I was doing a lot of heating with heating pads and round 1 of PT didn't completely fix the problem so now I'm in round 2 of PT so at this point I'm basically doing whatever I'm told because this dragging on for far too long.

[chuckles_345]

3-13 Wednesday: Off Day

Diet: 196.5gP, 458gC, 74gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
4:00pm 1 scoop whey, 1 1/2c oatmeal
7:00pm 6oz 90/10 beef, 2 pieces low-fat pepperjack cheese, 2 low cal buns, 200g little red potatoes, 100g grapes, salad, waldon farms
10:00pm 3c cherios, 2c skim milk, 1oz mixed nuts

Water: 1 gallon
Sleep: 8 1/2hrs




Other than having my first day of round 2 of PT, not much else to report. Just hoping this round of PT does the trick and my shoulder eventually gets better.

[Bnizzle163]

Bumpin this beotch!

How you feeling, Pete?

[chuckles_345]

Update:

Sorry for the lack of updates as of late. Things have not been good with the shoulder and I've mentally needed to remove myself from this board because when I come on here I see everyone else doing great and can't to much myself except continue to get smaller. I started my 2nd round of PT in early March, during which I completely held off from any upper body or even squats so I didn't have to hold the weight. At one point my right knee started bothering me from the high frequency of training legs so I didn't train at all for about a week. I've been doing PT 3x per week and have seen some progress, but not all that much honestly. They cleared me to start doing light upper body in the gym about a week ago (even though I told them it still wasn't completely pain free and still didn't feel normal) and I'm finding that even very light I am still extremely limited on everything I was limited on before. It still doesn't feel normal when I lift my arm over my head and I still get discomfort from even that motion along with occasional aches during daily life that are annoying. I also can't sleep on that side or suddenly move my arm or it feels terrible. At the moment, the only things I can really do in the gym without pain are hack squat, leg press, ghr's, extensions, curls, calves, deadlifts for some reason don't hurt at all, light rowing, light overhead pulldowns if I don't use a full range of motion, light skull crushers/pressdowns, light curls (preachers are better than regular curls), and light side/rear raises. Everything else pretty much hurts still.

At the moment I'm pretty much at a loss as to what to do and don't know if it will ever be normal again. I've been dealing with this for nearly 5 months and have been trying to treat it for over 3 months now. I've been to 3 Dr's, one of which was an orthopedic specialist. I did a 6 wk bout of pt and am nearly done with my 2nd 6 wk bout of pt. I've rested it and done all at home exercises prescribed. I've also never missed a pt session. I've iced, heated, and taken anti-inflammatories as instructed. I've had a deep tissue massage and have tried rolling it myself. I've even tried taking fish oil, glucosamine, chondroitin, msm, and cissus. I've also maintained a maintanence caloric intake and my bodyweight is still 174-175lbs (but not as pretty).

As it stands now, I have 5 PT sessions left and go to the orthopedic specialist on the 22nd; however, I think I may see if I can get in sooner because I don't anticipate things drastically improving by then. I'm guessing that the next step will be having to fork over the money for an MRI, probably a cortisone shot, and I'm still fully expecting it is going to come to some sort of surgury at this point because nothing else has seemed to help.

I honestly don't know if this will ever get better and my experience over the past 3-5 months does not make me feel otherwise. If it does ever get better at least I know the pro stage will still be there as I pretty much have an injury extension as long as I need so long as I keep my paperwork up to date. The main thing driving me to keep trying to get this better at this point is the fact I earned a pro card and even if I take dead last in every pro show I ever do I want to be able to train hard again and use it.

Sorry to bring everyone down with this post, but this is where I'm at currently.

[Reid456]

Update:

Sorry for the lack of updates as of late. Things have not been good with the shoulder and I've mentally needed to remove myself from this board because when I come on here I see everyone else doing great and can't to much myself except continue to get smaller. I started my 2nd round of PT in early March, during which I completely held off from any upper body or even squats so I didn't have to hold the weight. At one point my right knee started bothering me from the high frequency of training legs so I didn't train at all for about a week. I've been doing PT 3x per week and have seen some progress, but not all that much honestly. They cleared me to start doing light upper body in the gym about a week ago (even though I told them it still wasn't completely pain free and still didn't feel normal) and I'm finding that even very light I am still extremely limited on everything I was limited on before. It still doesn't feel normal when I lift my arm over my head and I still get discomfort from even that motion along with occasional aches during daily life that are annoying. I also can't sleep on that side or suddenly move my arm or it feels terrible. At the moment, the only things I can really do in the gym without pain are hack squat, leg press, ghr's, extensions, curls, calves, deadlifts for some reason don't hurt at all, light rowing, light overhead pulldowns if I don't use a full range of motion, light skull crushers/pressdowns, light curls (preachers are better than regular curls), and light side/rear raises. Everything else pretty much hurts still.

At the moment I'm pretty much at a loss as to what to do and don't know if it will ever be normal again. I've been dealing with this for nearly 5 months and have been trying to treat it for over 3 months now. I've been to 3 Dr's, one of which was an orthopedic specialist. I did a 6 wk bout of pt and am nearly done with my 2nd 6 wk bout of pt. I've rested it and done all at home exercises prescribed. I've also never missed a pt session. I've iced, heated, and taken anti-inflammatories as instructed. I've had a deep tissue massage and have tried rolling it myself. I've even tried taking fish oil, glucosamine, chondroitin, msm, and cissus. I've also maintained a maintanence caloric intake and my bodyweight is still 174-175lbs (but not as pretty).

As it stands now, I have 5 PT sessions left and go to the orthopedic specialist on the 22nd; however, I think I may see if I can get in sooner because I don't anticipate things drastically improving by then. I'm guessing that the next step will be having to fork over the money for an MRI, probably a cortisone shot, and I'm still fully expecting it is going to come to some sort of surgury at this point because nothing else has seemed to help.

I honestly don't know if this will ever get better and my experience over the past 3-5 months does not make me feel otherwise. If it does ever get better at least I know the pro stage will still be there as I pretty much have an injury extension as long as I need so long as I keep my paperwork up to date. The main thing driving me to keep trying to get this better at this point is the fact I earned a pro card and even if I take dead last in every pro show I ever do I want to be able to train hard again and use it.

Sorry to bring everyone down with this post, but this is where I'm at currently.

Hey man, I can feel your pain, just to a lesser degree. I haven't been able to squat in over a month and things with my hip flexor aren't getting any better, HOWEVER, thats not nearly as bad as what it sounds like you are going through. I can't even imagine. Just try and do your best to keep hope in your mind because it is more powerful than we realize. Maybe if you can't put as much effort into the gym and training, think of ways to use your talents and skills to help other people. There's always a way that you can benefit the world and yourself. I think I need to hear those words just as much as you. I'll keep you in my prayers.

[red_cat]

You're not bringing anyone down, Pete. Glad to hear you're still giving it everything you can and I really hope things start getting better for you.

[triplewhammy]

Keep grinding bro. Based on the exercises that you said you can do pain-free, you can still crush it in the gym. I know mentally it messes with you (my right shoulder is slightly tweaked at the moment) but you just gotta work with what you can. You can still do plenty of stuff in the gym, things that some people be thrilled to be able to do. Look at it from that angle.

[Vanguard1965]

Hey Pete, I sprained both my AC joints since I started training and when I was looking at possible treatments to help me I cam across one that looks very promising and if I ever get injured again I will definitely look at doing this instead. I thought I would mention it to you since the more traditional approach's have not worked. Hope this helps.

Dean
_________________________________

Prolotherapy (aka Regenerative Injection Therapy – RIT), also known as ligament reconstructive therapy or sclerotherapy, is a recognized orthopedic procedure that stimulates the body's natural healing processes to strengthen joints weakened by trauma or arthritis. Joints weakened when ligaments and tendons are stretched, torn, or fragmented, become hypermobile and painful. Traditional approaches with anti-inflammatory drugs and surgery often fail to stabilize the joint and relieve pain permanently. Prolotherapy has the unique ability to directly address the cause of instability and repair the weakened sites, resulting in permanent stabilization of the joint. When precisely injected into the site of pain or injury, prolotherapy creates a mild, controlled inflammation which stimulates the body to lay down new tendon or ligament fibers, resulting in a strengthening of the weakened structure. When the joint becomes strong, pain will be relieved.