ironguru
Registered
Shit man. That's no good! How bad is the tear?
Approved Log Weightloss hourney
- Thread starter shaneo75
- Start date
Won't know till I get MRI done
Hopefully the bpc and tb I have will fix it as well
Keep your spirits high brother. It could've been worse. If it required surgery, the pain would likely be intense, especially with movement and you'd probably have significant swelling and limited mobility. If you’re not experiencing those it should heal with rest and proper care.
Morning Aussie brothers
Good news, no tear just agitated and inflamed front delt. Thank God for this
Physio has said rest it for a few weeks and when starting it back up use light weights and do t try to start back where I left off.
Bpc 157 and TB500 have been my saviour the last week and will continue to use as well as a little HGH to develop new growth around the area.
Good news, no tear just agitated and inflamed front delt. Thank God for this
Physio has said rest it for a few weeks and when starting it back up use light weights and do t try to start back where I left off.
Bpc 157 and TB500 have been my saviour the last week and will continue to use as well as a little HGH to develop new growth around the area.
That's great news!!
What a great way to start the weekend.
What a great way to start the weekend.
ironguru
Registered
Nice
I'm really happy for you brother. You just need to be patient now and wait it out.
First propper session back at the gym today, early morning sessions I think are the best way to start a day.
Did a proper stretch this morning so I was not stiff or sore when I started my workout.
Who on here does a proper stretch and warms up before you start to train?
Did a proper stretch this morning so I was not stiff or sore when I started my workout.
Who on here does a proper stretch and warms up before you start to train?
Always brother, so important man. Must admit didn't do it when I was young
but quickly realised I was ruining myself by not doing it.
shazzabazza
Registered
If I'm running short on time, I make sure I do warm-ups on every machine that I'm about to use at the least. Last thing I need is a bloody injury !
DAY 4
SETS X REPS
RESULTS
BB Bentover Row
3 x 4
3 x 40
Plate Overhead Sit-Ups
3 x 20
3 x 20
DB Shallow Incline Press
1 x 3-5 / 2 x 6
2 x 20/1 x 30
Supinated Grip Lat Pulldown
3 x 8
1 x 73/1 x 79/1 x 86
SA Seated Cable Row
3 x 8 Each Side
1 x 73/1 x 79/1 x 86
Multi Flight Rear Delt Fly
3 x 10
3 x 50
Triangle Tricep Pushdowns
3 x 8
1 x 31.25/1 x 33.75/1 x 38.75
DB Alernating Curls
3 x 8
2 x 10/1 x 12.5
Ezy Bar Bicep Curls
3 x 8
1 x 40/1 x 47/1 x 54
OH Strap Tricep Extensions
3 x 8
1 x 31.25/1 x 33.75/1 x 38.75
SETS X REPS
RESULTS
BB Bentover Row
3 x 4
3 x 40
Plate Overhead Sit-Ups
3 x 20
3 x 20
DB Shallow Incline Press
1 x 3-5 / 2 x 6
2 x 20/1 x 30
Supinated Grip Lat Pulldown
3 x 8
1 x 73/1 x 79/1 x 86
SA Seated Cable Row
3 x 8 Each Side
1 x 73/1 x 79/1 x 86
Multi Flight Rear Delt Fly
3 x 10
3 x 50
Triangle Tricep Pushdowns
3 x 8
1 x 31.25/1 x 33.75/1 x 38.75
DB Alernating Curls
3 x 8
2 x 10/1 x 12.5
Ezy Bar Bicep Curls
3 x 8
1 x 40/1 x 47/1 x 54
OH Strap Tricep Extensions
3 x 8
1 x 31.25/1 x 33.75/1 x 38.75
Attachments
Ok what is that food ahahah.
Tricep pushdows superset w tricep over heads
3 x 10
Warmup 1 x 28.75 x 2
1 x 33.75 x 2
1 x 36.25 x 2
1 x 38.75 x 2
bicep curl 5 x 10 superset
Single/double
10 x 33/ single/ double
10 x 40 single/double
10 x 47 single/ double
10 x 54
10 x 61
Hack Squats
10 x 50
15 × 100
15 x 150
Leg Press
Single / double
15 x 50 single / double
15 x 75 single
15 x 100 single/ double
15 x 150 double
15 x 180 double
3 x 10
Warmup 1 x 28.75 x 2
1 x 33.75 x 2
1 x 36.25 x 2
1 x 38.75 x 2
bicep curl 5 x 10 superset
Single/double
10 x 33/ single/ double
10 x 40 single/double
10 x 47 single/ double
10 x 54
10 x 61
Hack Squats
10 x 50
15 × 100
15 x 150
Leg Press
Single / double
15 x 50 single / double
15 x 75 single
15 x 100 single/ double
15 x 150 double
15 x 180 double
Careful with pre training stretches- especially if you’re injured. Work up to range of motion slowly as you warm up.
Longer Static stretching is good after workout
DAY 5
SETS X REPS
RESULTS
Wide Grip Seated Row
3 x 8
1 x 79/1 x 86/1 x 93
Single Leg Leg Extensions
3 x 8 Each Side
2 x 40/1 x 47
Pec Fly Machine
3 x 8
3 x 54
Seated Hamstring Curls
3 x 8
2 x 50/1 x 60
DB Alternating Curls
3 x 8
2 x 12.5/1 x 15
Incline chest press
3 x 10
1 x 35/ 2 x 50
Seated Hamstring Curls
3 x 10
2 x 110/ 1 × 130
Bicep Curls
3 x 15
1 x 47/1 × 54/1 × 63
SETS X REPS
RESULTS
Wide Grip Seated Row
3 x 8
1 x 79/1 x 86/1 x 93
Single Leg Leg Extensions
3 x 8 Each Side
2 x 40/1 x 47
Pec Fly Machine
3 x 8
3 x 54
Seated Hamstring Curls
3 x 8
2 x 50/1 x 60
DB Alternating Curls
3 x 8
2 x 12.5/1 x 15
Incline chest press
3 x 10
1 x 35/ 2 x 50
Seated Hamstring Curls
3 x 10
2 x 110/ 1 × 130
Bicep Curls
3 x 15
1 x 47/1 × 54/1 × 63
You gave me motivation. Love your progress.
DAY 2
SETS X REPS
RESULTS
Banded TKE
3 x 15 Each Leg
3x 15
Booty Band Fire Hydrants
3 x 15 Each Side hip abduc
1 x 49/1 x 57/1 x 63
Hack Squats - Booty Band On Knees
1 x 2 / 2 x 6 / 1 x 15
2 x 150/6 x 100/15 x 50
Superset Single & Double Leg Press
1 x 3-5 / 2 x 8
5 x 100/2 x 8 x 75/15 x 50
Double - 10 x 50/ 10 x 100/ 10 x 150/ 10 x 180
Bulgarian Split Squats
2 x 10 Each Leg
2 x 10
Lying Hamstring Curls
3 x 8
3 x 50
Leg Extensions
3 x 8
1 x 82/1 x 89/1 x 96
SETS X REPS
RESULTS
Banded TKE
3 x 15 Each Leg
3x 15
Booty Band Fire Hydrants
3 x 15 Each Side hip abduc
1 x 49/1 x 57/1 x 63
Hack Squats - Booty Band On Knees
1 x 2 / 2 x 6 / 1 x 15
2 x 150/6 x 100/15 x 50
Superset Single & Double Leg Press
1 x 3-5 / 2 x 8
5 x 100/2 x 8 x 75/15 x 50
Double - 10 x 50/ 10 x 100/ 10 x 150/ 10 x 180
Bulgarian Split Squats
2 x 10 Each Leg
2 x 10
Lying Hamstring Curls
3 x 8
3 x 50
Leg Extensions
3 x 8
1 x 82/1 x 89/1 x 96
