JEPPE

Ok, so if I do these rotator cuff exercises to gradually strengthen the muscle is that ok? Obviously won't be anywhere near as hard on the muscle as bench press but then should be a little more up to standard with the other muscles once I get back into it. Also what actual exercises can't I do? Is pulling ok? Can I do any shoulder exercise? I'm not that familiar with what actions affect certain muscles (thinking of taking an anatomy course actually) so an ABC123 explanation would be awesome if you can

So, how do I work out when I can exercise it again? It happened a week and a half ago and stopped hurting after 3 days and now it has full range and doesn't hurt at my normal weights

That's basically what I've been doing, as you can see I dropped the weight. It feels pretty much back to normal the only movement that is hindered is if I'm in a Barbie pose with my arms at right angles both facing forward and there is force pushing my hands together from the outside - then my left is much weaker than my right. My physio seemed to think continuing bench would be ok as long as there's no pain which there isn't. Am keeping an eye on it though and going slow.

Also track day was awesome, was super wet and the fool mechanics put my wet rear on backwards which I rode my two sessions on. Was still a good day though the rain was actually awesome fun and my shoulder was perch by then! Here's a pic Didn't ride enough to see if my concentration or stamina has improved but was still a great into back. So much rain we had mud slides so couldn't ride! Went to the physio today re shoulder and wrist which started hurting ironically from playing piano. He gave me additional exercises which I did today and are included above. Shoulder has definitely weakened in one movement but I'm glad I know what to do now to improve. Wrist is just a long term strengthening exercise and it's good for motorcycle riders too so I'm happy to include that. Peace!

22/01 Genesis Southbank Military press 12.5kg 15 22.5 6.5x2 LPD wide behind 60lbs 80 100 10x1 9x1 Seated row 50lbs 80 10x4 Decline cable crossover 30lbs 40 10x4 Squats 20 10x1 30 10x1 47.5 10x1 DL 30 10x1 50 10x1 72.5 10x1 Bicep bar curls 10kg 12.5 15 26/1 chapel st Bench DB press 9kg 10x6 Lpdcg 60lbs 80 100 DB inclined bp 8kg 10x3 9kg 10x3 Tricep push down 30lbs 40 50 Leg raises 15x6 Genesis Dandenong Bench press DB 7kg 10 12.5 Lpdcg 60lbs 80 100 DB inclined bp 7kg 10 10x4 Sit ups 20x3 Tricep push down 20lbs 30 40 1/2 genesis Berwick DB bench press 7.5kg 10 12.5 Lpdcg 60lbs 80 100 DB inclined bp 7.5 10x3 10 10x3 Rotor cuff exercise 20lbs 10x3 30lbs 10x1 Tricep push down 30lbs 10x1 40 10x1 50 10x1 60 10x1 70 Leg raises 15x6 Wrist curls 1kg 20x5

That doesn't seem physically possible?

Very painful injection, only reason I didn't turn around and punch the doctor was because I was absolutely incapacitated from the tonsillitis.

At least 9 times from year 8-12 the final being 'acute-severe' appearing on the day of two year 12 exams needing injections to the buttocks. Never got them removed. In one of them it was glandular which went unnoticed.

Wow. But those legs just look ridiculous, a bit out of proportion imo. Rest is nice.

Well, contrary to advice I'm currently in the hotel at Eastern Creek. Damn organisers wouldn't refund my track day even though there was only one vacancy and I had a very good reason. Couldn't stand the thought of handing hundreds of free dollars to them so drove up anyway. Turns out I'm almost fully recovered anyway, I think I freaked because every new injury I get seems like the end of the world when I don't know what it is or what will happen. So there's going to be lots of wind and rain tomorrow, wish me luck

loooooooool! That's awesome, very well produced!

Nawwwwww how nice of him to let us little lifters have a shot I'll try and beat him anyway!

Yep it feels like that, although it's feeling even better than this morning. Have cancelled the track day anyway all your logics are correct Can comfortably do push ups but movement isn't free enough in general. Guess this will be my weekly-break-every-so-often-during-gym thing. What kind of exercises do you guys think would be safe? I think it would be good mentally for me to get back to the gym for a light work out or working out something completely separate. Are squats ok? Anything tricep/bicep/shoulder related that I could pull off? Will get to the physio and ask these questions as well but if the motion feels comfortable is it safe? Like I said push ups are easy. Need to go study anatomy, would like to know how the ligament is affected from different rom and if they are ok to use or not.

Didn't someone do 25? Added grumbles now, was looking forward to actually pushing it with the squats, 20 still had heaps of room left for more. Got a full 10 out the other day at 72.5 with room so wanted to increase that too. Guess I'll be doing this contest who-knows-when the shoulder is better.

Thanks guys, unfortunately no ice while at work but will do my best. Might pick up a sling tonight to take any normal pressure off it. Feeling slightly better every day.

Gah! This is so f**king ghey! Spend a year on a break to fix myself, finally better then strain a ligament while taking it easy. Wtf?!? I swear I jinxed myself by joining a gym, everytime I join one a reason comes up to stop and it's only been a week since joining, goodbye student savings for nothing! f**king upset, new bike hasn't been ridden once and I was so looking forward to this, I've been feeling so good and FCUK! FCUK! FCUK! FCUK! FCUK! FCUK! FCUK! I think I'm going to go scream at some trees.

Do you think riding at the track Monday will be too much? Quite a bit of pressure on arms/shoulders when braking.

Haven't seen the doc yet, just judging by feel. It was bizarre as previously have had tendon soreness but it comes on quickly, this one took a whole day to get to it's height of soreness (was just sitting at a desk, not doing anything strenuous) and now it's a little improved compared to last night so I suppose that's a good thing. Only hurts in one movement, which I only use in one exercise that I have been going quite lightly on - the decline cable cross overs. Basically if my palm is facing backwards and I try to draw my elbow up as if it's being pulled up by a string with the forearm hanging loose, this is when it hurts. Can only get to about 45 degrees from my body before it gets tight and I need to stop. Every other movement is fine. Considering I was only doing warm up and working intensity for the exercise that uses this motion it seems unlikely, I have been going easy on it because I wanted to watch my form, if this is the cause then it wouldn't have been anything that could have been predicted. Would have most likely been a previous injury, I have broken this arm 3 (although twice very young) times before and have never exercised before like this so who knows what issues can reappear without knowing. I have been monitoring this routine like crazy to make sure I don't over do it and it has been fine for two months. Also went over it with a sports specialist who I see regularly re CFS and sports goals and he approved this work out. Unfortunately I think people just injure themselves even if they do everything right hence why not everyone is an Olympic athlete. I got the scan through www.bodyscan.com.au. The guy is a GP but basically gives you a run down on what the actual technology does and what all the numbers mean, not very specific it's basically 'do you want to lose fat only or both lose fat and gain muscle'. Looking forward to when I get another scan in ~12 weeks though!

Somehow had a ligament tear happen in my left shoulder. Didn't show up until yesterday, gradually got more and more sore over the day and was killing by the time I got to bed. Not sure what caused it as I actually went more easy on myself on Tuesday compared to usual and it doesn't hurt in any of the motions I use in gym. Don't think I'll be gyming today or tomorrow Hopefully it's better by Monday when I have my first track day back in Sydney

Above is the dexa scan. So 16kg fat mass is in mid lean. I'm targeting for 12-10kg. he said 12 would be acceptable though. He says I should be eating 1800-1900 calories a day, exercising out an average of 300 calories a day, currently at 225. Apparently by doing this he estimates me losing 200gm in fat mass per week while still able to be making gains.

21/1 genesis Dandenong 10x2 unless otherwise blah blah blah DB bench press 10kg 12.5 10x4 LPD close grip 60lbs 80 100 Reduced max to 100 as 110 even though done with correct form I had a previous tendon injury in my right arm resurface. DB inclined press 8kg 10x6 Tricep push backs 3kg 10x2 4 10x4 Sit ups 40x3 22/1 Genesis Southbank Military press 12.5kg 15 22.5 6.5x2 LPD wide behind neck 60lbs 80 100 10x1 9x1 Seated row 50lbs 80 10x4 Decline cable chest cross over thingies 30lbs 40 10x4 Squats 20kg 10x1 30 10x1 47.5 10x1 DL 30kg 10x1 50 10x1 72.5 10x1 Bicep bar curl 10kg 12.5 15 Pretty happy with deads and squats will be upping weight next time.

Got my body scan today. I'm in the mid lean which was different to what I expected, thought more fatty fat fat. Was pretty interesting!

Me too I think. Was playing bball yesterday and was pretty much dead after 30 minutes. Was totally cool launching myself over 8ft fences to get the ball but after running for 10 minutes I'd be dead lying on the ground. Felt so sick it felt like I was going to throw up and ended up napping for a couple of hours to get rid of the headache it caused. Makes me think maybe my CFS hasn't fully been taken care of At least I could jump a fence... that's new!

I'm surprised you guys hadn't used chalk before

Genesis Dandenong 18/1 10x2 unless otherwise stated Military press 10kg 15 22.5 10x1 6x1 Seated row 60lbs 80 100 Lat pull down behind neck 60lbs 80 100 5x1 90 5x1 90 10x1 Cable row decline press 10 15 Dead lift 30kg 10x1 65kg 20x1 Squats 20kg 10x1 30 10x1 47.5 3x1 Bicep bar curls 10kg 12.5 15