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Thanks folks. This is what I've been doing.

https://www.t-nation.com/workouts/the-full-body-dumbbell-workout-program

I use the kettlebell for the RDLs, goblets, etc.

At the end I add a...

Hello. I hope you all had a merry Christmas!

Wondering if you could help me structuring a training plan with the tools I have. My gym didn't reopen after the first lockdown and I don't have any...

It's horrible. My shoulder is still a mess and I cannot even sleep, let alone train. I've been to physical therapists but no luck. The family doctor has no idea and she told me to just learn to live...

FitNotes Workout - Monday 12th February 2018

** Lateral Dumbbell Raise **
- 10.0 lbs x 8 reps
- 10.0 lbs x 8 reps
- 10.0 lbs x 8 reps

** Overhead Press **
- 45.0 lbs x 8 reps
- 50.0 lbs x...

So I've switched physical therapists and I've improved a bit. I have an ultrasound scheduled for late March. I haven't been able to find anything earlier.

Still, I was able to go to the gym on...

Still alive and doing rehab - so boring and hard to get motivated, especially in the winter. waking up before 5 at -20C to do rehab is not appealing.

Today I went to the company's gym and did goblet squats, rotator cuff rotations, scalpation, facepulls, hanging and stretches. No point recording numbers. Just keep going.

Thank you. I went back, tried squatting and hurt my shoulder. I will now focus on therapy.

Landmines - w/bar only 4x8
Goblet Squat 1.5 - w/12kgs 4x10
Screwdrivers - w/8kgs 3x6
Scalpation -...

Thank you for your replies. Good insights.

I didn't get an MRI. I would have to get. There's a long wait for that, and no way they'd give me one for this. Going private is cost prohibitive.

My...

This is getting frustrating.

After a positive 2017 (I finally got my first proper squats and saw real progress on the main lifts) I started with shoulder issues in Sept/Oct. I eventually took the...

I've been abroad for two weeks, eating badly and not training. It is visible now, and I've gained weight, but I don't mind too much. I'll get back on track on Tuesday. The shoulder worries me...

I just read your misc post. I didn't know that. Great news and it is inspiring to see you going. All the best.

Man down - injured shoulder

Will take this whole week off. Now the issue is that on the 24th I'm going for a 2-week vacation.

FitNotes Workout - Sunday 10th December 2017

** Flat Barbell Bench Press **
- 95.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 115.0 lbs x 11 reps ----------- PR

** Seated Machine Fly **
- 90.0 lbs...

FitNotes Workout - Friday 8th December 2017

** Barbell Squat **
- 135.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 175.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10...

FitNotes Workout - Wednesday 6th December 2017

Cycle II Starts now

** Overhead Press **
- 55.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 75.0 lbs x 12 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10...

FitNotes Workout - Saturday 2nd December 2017

** Overhead Press **
- 45.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

Wendler 5/3/1

Initial PRs (Calculated 1RMs)

Squat: 210 (actual)
Bench Press: 144
Deadlift: 253
Shoulder Press: 90

Max during Cycle I (Calculated 1RMs)

FitNotes Workout - Friday 1st December 2017

Deload week - Completing Cycle II

** Barbell Squat **
- 75.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 10 reps
- 105.0...

FitNotes Workout - Wednesday 29th November 2017

** Flat Barbell Bench Press **
- 105.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 125.0 lbs x 3 reps
- 125.0 lbs x 3 reps

** Lat Pulldown **
- 90.0...