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Journal note for myself:
Last night while sleeping I woke up to my shoulder popping like i had slept on it wrong and it kind of got out of place and popped back into place. Didn't think much of it and went back to sleep. Woke up this morning and the shoulder felt weird. This is my bad shoulder that I have 6 anchors in it already. The shoulder felt kind of weak but just went on about my normal routine. Today is heavy bench day. I did my normal warm ups. Started out with the bar and went to 25's then 45's then 45's + 25's then I put on 210 for my work sets. First try I didnt set up right being lazy thinking no big deal 210. I got one rep then failed on my second rep. Shoulder felt weird. I took a break and came back and set up right and restarted my first set and got all 5 reps. Shoulder felt a little weak but got the work done. waited 6 minutes then started my 2nd set. on the way back up on rep 5 the shoulder made like a crunching noise and feeling and i let the bar drop to the safeties. My shoulders will do that kind of crunchie feeling sometimes when i am not full warmed up. Usually feels better after getting through that. Which at first it did feel better and more fluid. So I waited 6 minutes and did set 3 and only got 3 reps and I knew it was definitely time to stop. Now shoulder is weak and sore. I got to go to work but going to make sure I am drinking a lot of fluids to keep the joint hydrated and keep it moving. As far as training I am going to let it rest but still keep the joint moving. I think it just needs to rest from heavy weight and let it heal. I will keep moving it and priming it so it stays fluid while healing.
Last night while sleeping I woke up to my shoulder popping like i had slept on it wrong and it kind of got out of place and popped back into place. Didn't think much of it and went back to sleep. Woke up this morning and the shoulder felt weird. This is my bad shoulder that I have 6 anchors in it already. The shoulder felt kind of weak but just went on about my normal routine. Today is heavy bench day. I did my normal warm ups. Started out with the bar and went to 25's then 45's then 45's + 25's then I put on 210 for my work sets. First try I didnt set up right being lazy thinking no big deal 210. I got one rep then failed on my second rep. Shoulder felt weird. I took a break and came back and set up right and restarted my first set and got all 5 reps. Shoulder felt a little weak but got the work done. waited 6 minutes then started my 2nd set. on the way back up on rep 5 the shoulder made like a crunching noise and feeling and i let the bar drop to the safeties. My shoulders will do that kind of crunchie feeling sometimes when i am not full warmed up. Usually feels better after getting through that. Which at first it did feel better and more fluid. So I waited 6 minutes and did set 3 and only got 3 reps and I knew it was definitely time to stop. Now shoulder is weak and sore. I got to go to work but going to make sure I am drinking a lot of fluids to keep the joint hydrated and keep it moving. As far as training I am going to let it rest but still keep the joint moving. I think it just needs to rest from heavy weight and let it heal. I will keep moving it and priming it so it stays fluid while healing.
EVO family always here to help.
If your shoulder has pain best you dont use it, have you upped your bpc157 dose on it? @kcates
Training is good but careful on incline press that pushes the shoulder, lighten that up and go higher on the reps.
this is your whole diet?
Thursday:
Training:
Shoulder dislocated with band x 10
Scapular circles with band x 10 each arm
Row machine 1x20 70lbs
Hip thrust body weight x 20
Bench Press 3 x 5, 4, 3 210 lbs
Squat: 4x8 225
30 minutes treadmill incline 5 speed 3.
Didn't complete my workout today due to injury of shoulder and the rest of the exercise were incline bench, dips, and close grip bench.
Diet:
Meal after workout:
6 eggs, 8 ounces of ground pork, 1.5 cups of cheese and pico de Gallo.
Mid day 50 grams protein shake.
Dinner 1 lb of shrimp and brussel sprouts
Training:
Shoulder dislocated with band x 10
Scapular circles with band x 10 each arm
Row machine 1x20 70lbs
Hip thrust body weight x 20
Bench Press 3 x 5, 4, 3 210 lbs
Squat: 4x8 225
30 minutes treadmill incline 5 speed 3.
Didn't complete my workout today due to injury of shoulder and the rest of the exercise were incline bench, dips, and close grip bench.
Diet:
Meal after workout:
6 eggs, 8 ounces of ground pork, 1.5 cups of cheese and pico de Gallo.
Mid day 50 grams protein shake.
Dinner 1 lb of shrimp and brussel sprouts
I don't use bpc-157 yet. I don't have any. I am going to just rest it and prime it so it keeps moving. Whatever happened during that night sleeping on it wrong strained it. Then I felt it was weird that day but this was my first injury lifting. I heard my body but wasn't sure what it was saying. Now I know when my body is saying something is wrong watch out. Bad situation but I learned from it.
@kcates bro give it time to heal.......
Yeah it's good for ankle mobility, hips, and knee. Squat day priming movement for me.
good training day bro but if you got the shoulder issue, i would stop doing upper chest and shoulders for 1 week and start doing lower body @kcates
diet perfect i like it high protein
do you have the budget to get bpc157 bro?
Probably can but the shoulder is already feeling better today. I am thinking by the time I get it I may not need it. Unless I tore out one of my anchors out that's in that shoulder, which bpc 157 won't be able to fix that, I should be alright. I did today's workout just fine. On my next order of stuff I will order some bpc-157 just to have on hand in the future.
Friday:
Training:
Walking waiters bow x 20
Rifle Flips each side x 5
Body weight windmills each side x5
T1:
Deadlift (conventional): 5x5 335 lbs. On my last block of training I failed my 5x5 at 335 on Dec 20th and dropped to my 3x5. Today I knocked them all out and still got more for next week when I go up by 10 lbs again. Progress and getting stronger!
T2:
Overhead Press Seated on the smith machine: 4x8 80 lbs
Seated Lever Row: 4x8 155
T3:
Chinups on the assisted machine: 3x10 -105 lbs
Barbell concentration curls: 3x10 60 lbs
Supine Scorpions each side: x5
Foam Roll Throaic: 60 secs.
Training:
Walking waiters bow x 20
Rifle Flips each side x 5
Body weight windmills each side x5
T1:
Deadlift (conventional): 5x5 335 lbs. On my last block of training I failed my 5x5 at 335 on Dec 20th and dropped to my 3x5. Today I knocked them all out and still got more for next week when I go up by 10 lbs again. Progress and getting stronger!
T2:
Overhead Press Seated on the smith machine: 4x8 80 lbs
Seated Lever Row: 4x8 155
T3:
Chinups on the assisted machine: 3x10 -105 lbs
Barbell concentration curls: 3x10 60 lbs
Supine Scorpions each side: x5
Foam Roll Throaic: 60 secs.
I would use bpc157 on shoulder no matter how it feels today, think long term. @kcates
@kcates training is perfect, this is all 1 day?
Yeah that's my Friday powerlifting training progressive overload each week on T1 and T2 exercises. My T3 exercise are accessory work. I don't increase them until I get to 10 additional rep on the AMRAPS. Then I will increase them. Planning to peak first week in August to test my max totals.
Saturday
Training:
10% decline dumbbell bench press 4x8 40lb dumbbells went light on my shoulder
30% incline dumbbell bench press 4x8 40lb Dumbbells went light on my shoulder
Standing bench press machine 4x8 140lb
Cable chest fly 4x8 40lb each arm pec deck machine was broken today.
Squashy Dual handle tricep push downs 4x8 70lbs
Lying tricep extensions 4x8 30 lbs dumbbells
Seated tricep cable machine 4 x 8 100lbs.
Barbell shrugs, didn't want to pick up heavy dumbbells with my shoulder today 4x8 225 lbs
Supplements before workout and anavar
Supplements, and vitamins, after workout
Meal after workout.
6 eggs
2 catfish fillets grilled
Skillet calamari
Last meal
18 ounces of chicken thighs
Training:
10% decline dumbbell bench press 4x8 40lb dumbbells went light on my shoulder
30% incline dumbbell bench press 4x8 40lb Dumbbells went light on my shoulder
Standing bench press machine 4x8 140lb
Cable chest fly 4x8 40lb each arm pec deck machine was broken today.
Squashy Dual handle tricep push downs 4x8 70lbs
Lying tricep extensions 4x8 30 lbs dumbbells
Seated tricep cable machine 4 x 8 100lbs.
Barbell shrugs, didn't want to pick up heavy dumbbells with my shoulder today 4x8 225 lbs
Supplements before workout and anavar
Supplements, and vitamins, after workout
Meal after workout.
6 eggs
2 catfish fillets grilled
Skillet calamari
Last meal
18 ounces of chicken thighs
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