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

    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...
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    Help with a home workout

    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...
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    It's horrible. My shoulder is still a mess and I...

    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...
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    FitNotes Workout - Monday 12th February 2018 ...

    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...
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    So I've switched physical therapists and I've...

    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...
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    Still alive and doing rehab - so boring and hard...

    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.
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    Today I went to the company's gym and did goblet...

    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.
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    Thank you. I went back, tried squatting and hurt...

    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 -...
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    Thank you for your replies. Good insights. I...

    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...
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    I keep hurting my shoulder

    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...
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    I've been abroad for two weeks, eating badly and...

    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...
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    I just read your misc post. I didn't know that....

    I just read your misc post. I didn't know that. Great news and it is inspiring to see you going. All the best.
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    Man down - injured shoulder Will take this...

    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.
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    FitNotes Workout - Sunday 10th December 2017 ...

    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...
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    FitNotes Workout - Friday 8th December 2017 **...

    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...
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    FitNotes Workout - Wednesday 6th December 2017 ...

    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...
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    FitNotes Workout - Saturday 2nd December 2017 ...

    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
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    Wendler 5/3/1 Initial PRs (Calculated 1RMs) ...

    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)
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    FitNotes Workout - Friday 1st December 2017 ...

    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...
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    FitNotes Workout - Wednesday 29th November 2017 ...

    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...
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