Fitness and prepardness.. but im tired today

masterswimmer

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Celt said:
Thanks ms, Ive almost convinced myself that that need to stop pushing heavier and heavier weights and that i just need to find a good moderate range and use that. Im not looking to get back up to 225lbs anymore, ill be content hovering around 200.
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I totally get it. The inner desire to prove we can do the same (or more) than we did when we were 21 is overwhelming. The difference for me now is that I do my daily routine for health. Not only did it take a boatload of mental manipulation to get myself to this point but it was a physical reality supported by multiple surgeries. :( Unfortunately that's what made my resolution an easy reality.
 
Celt

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So, I originally hurt my shoulder back on June 1st if I remember right now and here it is September 20th and yesterday I was able to do a little bit of back work and Sunday I was able to do a little bit of chest work without too much discomfort. That is over 3 months lost, and the shoulder still is not quite right but I am going to start incorporating more upper body movements from here on out to see how I can do.

Getting old is rough, I was doing a whole lot of leg and arm work in my down time and then I flared up my patellar tendonitis so I took a couple weeks off on legs and just focused on arms and now my elbow tendonitis is just starting to flare up.lol... but now that I'm going to be able to start doing a little bit of chest shoulders and back I can bring more balance to my routines and stop over doing it on my arms and legs.
 
Automan21

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Ive been going to the gym like 4 days a week. Been taking protein shakes and eating more. Im up now from 140 to 150 and getting more muscle but feel like I'm topping out. Benching about 200 lbs now and for my frame thats pretty encouraging. It is hard getting up at 2:30am to beat the crowd at the gym. Once I'm up and working out the rest of the day is cake. Thanks for the help guys.
 
HDMotorCop

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Willjr75 said:
That's what happened to me. I'm 5'7 and ballooned up to 200 lbs. All gut. Even got to prediabetic sugar levels. I never had health problems in the military.

I started dieting and working out 20 minutes a day. Lost about 20 lbs in 2 months. Now I'm starting to gain a little muscle.

If you let it get out of hand you'll reach the point of no return.
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I think......I think I'm there!
 
masterswimmer

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Celt said:
So, I originally hurt my shoulder back on June 1st if I remember right now and here it is September 20th and yesterday I was able to do a little bit of back work and Sunday I was able to do a little bit of chest work without too much discomfort. That is over 3 months lost, and the shoulder still is not quite right but I am going to start incorporating more upper body movements from here on out to see how I can do.

Getting old is rough, I was doing a whole lot of leg and arm work in my down time and then I flared up my patellar tendonitis so I took a couple weeks off on legs and just focused on arms and now my elbow tendonitis is just starting to flare up.lol... but now that I'm going to be able to start doing a little bit of chest shoulders and back I can bring more balance to my routines and stop over doing it on my arms and legs.
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Celt, IANAD and I don't profess to be one, but three months of rest for your shoulder and you're still experiencing discomfort is clear evidence something is wrong. I hate to say surgery might be in the future, but it sure appears that way to a layman. I'd recommend having it checked out before you do more damage.

Good luck my friend.
 
Celt

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The last mri shows arthritis in the joint. When i was 19 i developed tendinitis in my right shoulder that was suddenly onset by an injury. I was out of lifting for 9 months, i went from 187lbs at 9% bf to 165lbs and about 12%bf. That was a rough blow to the ego.

As it stands now im doing legs 1x per week with less volume and the patellar tendinitis is keeping at bay.

Still getting arms in 2x per week, and im doing light chest and back 1 or 2x per week for the past couple weeks. Im glad to be doing what im doing and im gonna take it slow so i can keep at it.
 
Celt

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I guess I was starting to get a little greedy with any workouts that required more shoulder movement because the shoulder is feeling aggravated again.

I'm going to my orthopedist Monday morning and I'm sure he is going to schedule an MRI for a better look. In the meantime I'll keep doing whatever I can do.
 
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Celt, All we can do is persevere. I am being told by MD's and PT's that as I age I must go for smaller,shorter, less intense workouts.
You are still in the age window of maintaining an alpha status, but age could be creeping up on you through stress. Shoulder injuries are the most difficult and painful injuries a man can have. I think you should only do the exercises your physical therapists presribes for you for 3 months. Then slowly incorporate the classic exercises you like back into your routine. It takes time to heal, and it takes more time to heal as we age. You might need 3 days between lifting. Good luck, I'm taking the Black Lab pup for a hike.
 
masterswimmer

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JJG, with all due respect, I've had both shoulder injuries and back injuries/constant pain. Shoulder injuries hurt like hell. Back injuries/pain can be so debilitating that they've knocked me to the ground in spasm without me being able to stand.

There is no comparison between back and shoulder pain. Back pain is infinitely worse.

Celt, I hope the shoulder rehab works as prescribed. As I've said before, honor the rest, recovery, and rehab and you'll return to your former glory. Rush it and you'll pay the piper.
 
Celt

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Bicipital tendonitis, or in other words tendonitis in the long head of the bicep. Technically it is more of a tendinosis which is a chronic condition due to not letting it completely heal when it first started. So now it will take longer. It is often mistaken as a shoulder problem because it connects up in the shoulder joint. Although shoulder movements will aggravate and exacerbate the condition. Also in the X-ray I have a really large bone spur on the end/bottom of the acromion process. So any movements that would be overhead or where there is excessive internal rotation that bone spur will rub on the tendons in the rotator cuff area.

We're going to take a few weeks off on all upper body work and I am only going to be doing some physical therapy type work for strengthening the rotator cuff muscles.

Moving forward I am going to have to eliminate one of my favorite exercises which is the military press. I can substitute some front raises to work the anterior deltoid for now. Ultimately I will need to have that bone spur removed to create more space in the joint so I can get back to my overhead pressing. But for now the goal is to Simply get this bicep tendon healed and get back to a regular strength-building routine.

The one thing I've learned in this process is that for my body, I know I can only do legs once a week, I've been able to do arms twice a week but I'm doing lower volume in each workout. My goal once I'm healthy will be to be able to do shoulders arms and legs once a week while getting chest and back twice a week but with a little less volume in each workout then I would typically do. Getting older means recovery takes a lot longer so lower volume is the only way I'm going to be able to continue to weight train.

In my younger years I was a complete animal with my training so it's a hard adjustment getting used to training with less intensity and volume but the only way I'll be able to do it moving forward.
 
masterswimmer

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Celt, glad to hear your woes are more time (healing) related than structural (other than the bone spur). I've been saying all along to take a step back. I know how difficult it is.

After my two spinal fusions I could no longer lift.....period. Zero, zilch, nada, nothing! I could no longer run, ski, tennis, basketball, baseball etc. The compression on my spine was/is unbearable. I had to completely rethink my fitness regime. Hence taking to swimming. I am not suggesting the same for you, but I am letting you know that I know how difficult it is to resign yourself to a lesser intensity workout.

Take it for what it's worth. You are no longer going to make a living lifting weights and modeling that chiseled hunk of manhood anymore. You're going to have to do it for health and fitness as opposed to being that beach stud bod you've always been.

Sorry 'bout that, JK. All kidding aside. I am in better shape now than I was at 25 (58 y/o now). I know it's tough to re-align your workout routine, but you can do it and be incredibly successful and see incredible results. However, YOU MUST BE PATIENT with your return to upper body lifting. You'll get it back, but rushing it will only set you back even farther.

Good luck buddy, you'll be back before you know it.
 
GOPerfect

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For all of those who have posted here, thank you.

For many years, I was pretty lazy on my gym outings. I would go, here and there. I would do a little but nothing all that much.

Reading this thread motivated me to really begin again. I started a real routine back in May, since then, I have lost nearly 6% body fat, I have gained a very decent amount of additional muscle and I have lost 19 pounds overall. The weight that I lost was the good kind to loose. Nasty fat and flab. My cloths are fitting so much better and I am feeling very good.

So thanks to all who have shared their tales of weight lose!
 
Celt

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Went to my orthopedist again yesterday for a follow up to the last cortisone shot I got. I'm going in for an MRI on the shoulder next week. I'm really not looking to do any surgery but I'll do whatever I have to do to get the shoulder better.

Since the discovery of the bicep tendonitis I've stopped doing any upper body weight training. I'm only doing some mobility and band work to strengthen the rotator cuff muscles. It also kind of stinks that I have golfer's elbow now because that affects my grip. I've been continuing to do legs but I'm not going crazy.

Once I get the shoulder healed I've got a good plan for how I'm going to stay healthier and be able to lift longer without injury. I've been doing a ton of research in my down time and I believe I've got a pretty good weight lifting plan worked out. One of the biggest problems that led to my multiple injuries was always doing too much volume, I was taught wrong from the beginning that you needed excess of volume the girl, and I believe that's done nothing but hinder my results for the past 25 years.

When I got to my biggest and strongest I was doing lower volume than what I would normally consider a regular workout, and now that I'm 44 years old I believe I need to go with even lower volume than that.

I'm going to go to and upper/lower split routine. I will be focusing more on compound lifts and less isolation work, and lower total sets. For example, on chest and back I will be doing between 7 to 8 total sets twice a week. Shoulders will only get 3 sets at the end of each workout as to not overdo it, and I will be eliminating direct overhead press work and use alternate exercises to train my front and side delts.

I will alternate weeks where legs get hit once and legs get hit twice as I've learned that my knees can't take 2 full workouts per week. On weeks where legs get hit twice it will be broken up to a push leg day and a pull leg day.

Right now my hope is that by the time the New Year comes around I will be able to start my upper body routine again.
 
Celt

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I took the past week and a half off entirely over the holiday break. I found a really good deal on a power rack for my home gym and I feel like my home gym is now nearly complete. I do need a few more hex dumbbells to make it more convenient so I don't have to adjust weight on my adjustable ones that much, but otherwise I have pretty much everything I need. I wouldn't mind a nice cable crossover machine but I make do with my own homemade cable setup and bands.

I 'm hoping that 2018 is going to be a healthy weight lifting year.
Just before Christmas I was doing back and leg work and the shoulder (along with my golfer's elbow) was not bothering me. Monday of this week I actually did a back and chest workout, I didn't overdo it too much and my shoulder seemed to tolerate it okay. I'm just going to focus on going very slow and not going very heavy.
 
Airborneguy

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I'm surprised I haven't chimed in here yet.

Big fitness freak here. I turn 40 this year and my goal for awhile now has been to look better at 40 than I did at 20. I just have to crank down my drinking and my diet a little better over the next 10 months.

I spend between 90 min to 2 hours in the gym 5 days a week. I only miss days when my work schedule absolutely dictates it. I'm very controlled on my diet day to day, but I do like to cheat. I rarely drink anything except water or seltzer unless I am drinking alcohol.
 
dsdmmat

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Airborneguy said:
I'm surprised I haven't chimed in here yet.

Big fitness freak here. I turn 40 this year and my goal for awhile now has been to look better at 40 than I did at 20. I just have to crank down my drinking and my diet a little better over the next 10 months.

I spend between 90 min to 2 hours in the gym 5 days a week. I only miss days when my work schedule absolutely dictates it. I'm very controlled on my diet day to day, but I do like to cheat. I rarely drink anything except water or seltzer unless I am drinking alcohol.
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I am the opposite, I am fat and I try to avoid the gym unless I have to inspect one. I go on the Army Survivor adventures to lose weight. Almost the same as the TV show except we have staff meetings instead of tribal counsels.
 
Automan21

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I’ve been going at it pretty good for the past few months. Leaned out and built some muscle but for the past week I’ve had the flu. Haven’t been eating just drinking fluids and body feels so sore. Haven’t worked out in a week and I already feel I’m losing all my progress I’ve made. I hate the winter.
 
camper4lyfe

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Automan21 said:
I’ve been going at it pretty good for the past few months. Leaned out and built some muscle but for the past week I’ve had the flu. Haven’t been eating just drinking fluids and body feels so sore. Haven’t worked out in a week and I already feel I’m losing all my progress I’ve made. I hate the winter.
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It generally takes about 2 weeks of inactivity before you start losing fitness.
 
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