Foods going fairly good. Hitting my 200g protein goals daily. Bit too high in fats, but working on it. I've stopped trying to eat at a deficit for the time being as I am not recovering, and don't want to dial back the workouts at the moment as I'm enjoying the intensity too much. Really enjoying fueling the machine and hitting it hard.
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shawShanks
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Smart call, recovery is very importatn. Try to dial fats back gradually, keep protein where it is and enjoy the phase of fueling 
Last nights workout.
Felt a slight tearing sensation in my shoulder on my incline chest press last night. No pain or any other sensation, but it was my re-attached pec side, so naturally the mind spirals into anxiety.
I think it might have been some scar tissue or adhesions breaking up even 3 years post op, as I never push my chest too hard. I always do higher reps sets at a very moderate weight and last night was no exception. I had no issues doing flat bench afterward so 99% sure it's not my tendon. No bruising today but the tendon is a bit tender, but probably because I've been poking and prodding it all night.
Going to get an ultrasound anyway just to be sure. This shoulder is a mess since my accident so will be keen to get it checked again.
Was a bit of a buzz kill but got through rest of the workout. Today is 100% rest day.
Chest/Biceps
Wednesday, Jan 14, 2026 at 6:48pm
Spinning
Set 1: 5min 0s
Band stretch warmups (rotator cuff etc)
Incline Bench Press (Dumbbell)
Set 1: 7.5 kg x 12 [Warm-up]
Set 2: 12.5 kg x 10 [Warm-up]
Set 3: 17.5 kg x 6 [Warm-up]
Set 4: 22.5 kg x 20
Set 5: 22.5 kg x 15
Set 6: 22.5 kg x 15
Set 7: 22.5 kg x 7 (tearing sensation)
Bench Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 10
Set 4: 20 kg x 12
Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 15.8 kg x 8 [Warm-up]
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Cross Body Hammer Curl
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Seated Incline Curl (Dumbbell)
"Super slow controlled tempo."
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 12
Set 4: 7.5 kg x 12
Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Seated Wrist Extension (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Felt a slight tearing sensation in my shoulder on my incline chest press last night. No pain or any other sensation, but it was my re-attached pec side, so naturally the mind spirals into anxiety.
I think it might have been some scar tissue or adhesions breaking up even 3 years post op, as I never push my chest too hard. I always do higher reps sets at a very moderate weight and last night was no exception. I had no issues doing flat bench afterward so 99% sure it's not my tendon. No bruising today but the tendon is a bit tender, but probably because I've been poking and prodding it all night.
Going to get an ultrasound anyway just to be sure. This shoulder is a mess since my accident so will be keen to get it checked again.
Was a bit of a buzz kill but got through rest of the workout. Today is 100% rest day.
Chest/Biceps
Wednesday, Jan 14, 2026 at 6:48pm
Spinning
Set 1: 5min 0s
Band stretch warmups (rotator cuff etc)
Incline Bench Press (Dumbbell)
Set 1: 7.5 kg x 12 [Warm-up]
Set 2: 12.5 kg x 10 [Warm-up]
Set 3: 17.5 kg x 6 [Warm-up]
Set 4: 22.5 kg x 20
Set 5: 22.5 kg x 15
Set 6: 22.5 kg x 15
Set 7: 22.5 kg x 7 (tearing sensation)
Bench Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 10
Set 4: 20 kg x 12
Bicep Curl (Cable)
Set 1: 11.3 kg x 10 [Warm-up]
Set 2: 15.8 kg x 8 [Warm-up]
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Set 5: 22.5 kg x 10
Cross Body Hammer Curl
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Seated Incline Curl (Dumbbell)
"Super slow controlled tempo."
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 12
Set 4: 7.5 kg x 12
Reverse Curl (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Seated Wrist Extension (Barbell)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
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