Getting back to work

[ElevenBravo77]

What's up guys? I've been sidelined for quite a few months. As much as I tried to avoid it, I ended up having surgery earlier this year to repair a torn rotator cuff and labrum.

I was in a sling for about 6 weeks and really couldn't do any form of exercise other than light walking. I've been doing physical therapy and band work for the past couple months and just moved into light dumbell work. I'm also beginning to do some leg workouts holding a heavier DB in my opposite hand.

It's been a tough road and I've had some mental and emotional battles along the way. I know there are much worse things to endure than shoulder surgery but it really does take away your ability to anything. From normal everyday chores and things you take for granted to more challenging things like training, running, biking, fishing...

I've definitely lost a significant amount of size and muscle. And while I've managed to avoid gaining ton of fat by diet and walking, I've got some fat to cut for sure. I weighed in at just under 170lbs today, which is the lightest I remember being since high school.

I've got a long way to go but I'm getting back to work and hopefully in a couple months I'll be be back to training hard.

I'm in the process of moving and getting a kid off to college so I don't have time to log my rehab right now but I plan on starting one soon to log my journey back to putting up some big numbers again and hitting new PRs

https://tinypic.host/i/Screenshot-20230614-231213-Gallery.ocRCgK

 

[Npcclassicphysique champ]

What's up guys? I've been sidelined for quite a few months. As much as I tried to avoid it, I ended up having surgery earlier this year to repair a torn rotator cuff and labrum.

I was in a sling for about 6 weeks and really couldn't do any form of exercise other than light walking. I've been doing physical therapy and band work for the past couple months and just moved into light dumbell work. I'm also beginning to do some leg workouts holding a heavier DB in my opposite hand.

It's been a tough road and I've had some mental and emotional battles along the way. I know there are much worse things to endure than shoulder surgery but it really does take away your ability to anything. From normal everyday chores and things you take for granted to more challenging things like training, running, biking, fishing...

I've definitely lost a significant amount of size and muscle. And while I've managed to avoid gaining ton of fat by diet and walking, I've got some fat to cut for sure. I weighed in at just under 170lbs today, which is the lightest I remember being since high school.

I've got a long way to go but I'm getting back to work and hopefully in a couple months I'll be be back to training hard.

I'm in the process of moving and getting a kid off to college so I don't have time to log my rehab right now but I plan on starting one soon to log my journey back to putting up some big numbers again and hitting new PRs

https://tinypic.host/i/Screenshot-20230614-231213-Gallery.ocRCgK

Welcome back, so you starting back up now bro?

 

[dylangemelli]

You will be just fine bro.. it will be a little challenging at first, especially the first few weeks but just push through it and stick it out and you will find that you will get things back rather quickly if you just overcome at first!

 

[stevesmi]

injuries suck but what can you do

welcome back, you will come back strong

 

[ElevenBravo77]

You will be just fine bro.. it will be a little challenging at first, especially the first few weeks but just push through it and stick it out and you will find that you will get things back rather quickly if you just overcome at first!

Thanks bro, appreciate the support! For some reason my pic posted as a link rather than inline image. Where would you say my bf is right now? I'm thinking 17-18% but that maybe wishful thinking...may be closer to 20%. I want to build some strength back before I cut too much but I know I need to lower my bf

 

[JasonPriest]

you will be back, we all went through this

 

[Eddie Haskell]

What's up guys? I've been sidelined for quite a few months. As much as I tried to avoid it, I ended up having surgery earlier this year to repair a torn rotator cuff and labrum.

I was in a sling for about 6 weeks and really couldn't do any form of exercise other than light walking. I've been doing physical therapy and band work for the past couple months and just moved into light dumbell work. I'm also beginning to do some leg workouts holding a heavier DB in my opposite hand.

It's been a tough road and I've had some mental and emotional battles along the way. I know there are much worse things to endure than shoulder surgery but it really does take away your ability to anything. From normal everyday chores and things you take for granted to more challenging things like training, running, biking, fishing...

I've definitely lost a significant amount of size and muscle. And while I've managed to avoid gaining ton of fat by diet and walking, I've got some fat to cut for sure. I weighed in at just under 170lbs today, which is the lightest I remember being since high school.

I've got a long way to go but I'm getting back to work and hopefully in a couple months I'll be be back to training hard.

I'm in the process of moving and getting a kid off to college so I don't have time to log my rehab right now but I plan on starting one soon to log my journey back to putting up some big numbers again and hitting new PRs

https://tinypic.host/i/Screenshot-20230614-231213-Gallery.ocRCgK

Welcome back to the evo family!

You're looking pretty lean already.

If you're back into it, the best thing you can do is start a LOG journal on EVO with diet training cardio sleep so we can start pushing you for results, like 25homes log.
https://www.evolutionary.org/forums...-revenge-transformation-log-2023-a-88570.html

If you want us to really guide you, and we have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/anabolic-steroids-peds/
top left, you see: +POST NEW THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: Comeback cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-2023-2024-bulk-log-89292.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-cycle-training-log-86383.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/first-time-tren-log-87653.html
https://www.evolutionary.org/forums...-revenge-transformation-log-2023-a-88570.html
https://www.evolutionary.org/forums...-anavar-rad140-cardarine-cycle-log-86174.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/contest-peak-cycle-year-85007.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/new-cycle!-84662.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/summer-bulking-cycle-85543.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/lefr34k-s-training-log-85141.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/pigsy-s-training-log-83248.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/echos-hgh-log-cycle-85429.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/my-cycle-log-85538.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/dozers-journey-stage-cycle-84184.html
https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-contest-prep-log-87619.html

P.S. are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

 

[BodyMonster34]

bro man up and hit the weights hard now that yo back

 

[Quadsweep]

nice to see you back!

 

[ceo]

bros gets back on the horse big playa and start your LOG journal now

 

[ROIDDERS]

get back on it and start a LOG journal on EVO

 

[MONSTRO]

get back on it now
LOG LOG LOG LOG LOG NOW

 

[Vadim Fedorov]

welcome back and lets see your LOG

 

[2Thick]

I want to see your diet training LOG when you back

 

[e2]

nice you back big man
lets see your LOG journal please

 

[StevenDarwinMD]

LOG APPROVED - PLEASE POST A LOG

This thread/post was reviewed by our Medical Review board.

This thread/post/message was also fact checked by Steven Darwin, MD and our medical review board.

Full editorial process was followed, and please read our medical disclaimer, check our editorial process.

 

[chesty]

Get back on the pump up and please please start log journal for us

 

[Ulter]

I want to see you start logging as you're back

 

[ElevenBravo77]

I definitely plan on running a log once I finish moving and get settled in. I did some light dumbell and band work today. Still a lot soreness and lack of mobility in the shoulder. I also did squats and lunges holding a single db in just my right hand.

I do about an hour of stretching and yoga 3-4 days a week when I can but that is limited too due to the shoulder

As far as diet, because I haven't been able to do much I'm only eating about 1800 calories a day and very low carb since I don't really need the carbs for fuel and energy.

My macros are typically look something like this:
50P/40F/10C

I've had pretty good results staying lean while still having the energy I need for my limited activity

 

[Fella Finn]

You got this!