Wednesday

AM

5:00 AirDyne

+

mobility

PM

Jumped in the 6:30 class! 
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet)
5:00 double-under practice

Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
+
Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

Subbed Crossover Symmetry, shoulder mobility and front rack position work for the external rotations and double unders 

Pistols complete, getting much smoother 

+

Safety bar reverse lunges, 110, 130, 130, 130, 10 across 

Subbed 0:45 hollow rock

+

15/hand, 20, 20, 20, deliberate with perfect posture and scaps engaged 

Runs complete 

Looked at the class workout today and realized I could do almost the whole thing! I'm really enjoying jumping in the classes as I can this week - partially for the company, but mostly for the structure. 

Skyped with Mike this afternoon. Not making any changes - we are going to see how I do with increasing training but not increasing calories (still at 2200, with vague macros somewhere in the ballpark of ~160P/75F/220C).

Tuesday

AM @ MobilityFit

5:00 Assault bike

+

mobility

+

3 sets:

Crossover Symmetry

Earthquake bar, long reds and 15s, long oranges and 12s

Z-press, PVC

3-way delt raise, unweighted 

Pull-ups, assisted by legs 

3-way bicep curls, 10/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand 

Tricep pull down, red band 

PM @ CSC

45:00 of:

1 mile Assault bike, 51-53 RPMs

400m jog, slow 

1000m row, 2:17-2:20/500m

400m jog, slow 

Shitty day. Just wanted to zone out and breathe. 

Monday

AM

5:00 AirDyne

+

mobility

PM

400m run

Crossover Symmetry 

mobility and front rack position work

+

A. Safety bar squat, 5@160, 5@180, 5@200, shoes and sleeves but no belt

B. Safety bar RFESS, 3x8/leg, empty bar, 0:60 between legs 

+

4 x 500m row @ high but sustainable effort, 2:00 rest

2:05.7

2:05.2

2:05.2

2:05.5

+

with the class:

4 sets of: 

200m run 

AMRAP goblet squats in remainder of 2:00 @35

0:60 rest 

(25, 25, 22, 22, all unbroken)

Spent the past week ramping up effort, and I'm more than ready to get back to real training. You know you're bored when you voluntarily do 500m row repeats. 

Rowing continues to feel surprisingly good. Running, on the other hand... yikes.

Sunday

AM

5:00 Airdyne, 44 RPMs

+

mobility 

PM

1:40:00 hike with Chels @ Cincinnati Nature Center 

Saturday

AM
10:00 AirDyne, 44 RPMs
+
mobility

PM
Joined the class! Emily and Mike did the following in 13:53, while I sort of shadowed Emily:
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout

(250m row, rest, 250m row, rest - 1:45-1:50/500m

40 goblet squats, 35

40 anchored sit-ups

200m run, rest, 200m run, rest

40 goblet squats, 35

40 anchored sit-ups)

+

3 sets, 10 each:

Crossover Symmetry

Z-press, PVC

3-way delt raise

+

3 sets, 10 each:

3-way bicep curl, 12/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand

Tricep pull-down, black band

Joining the class was SO MUCH FUN. I was so happy to see that the workout was easily modifiable to something I could do! First time running, and it was fine. I debated whether I should since I haven't asked Drew for permission, but figured if I could pull a 1:37 pace on the erg, I would probably be okay. And I was!

Bumped up the weights on the bis and tris. Those extra 2lbs on the bicep curls made a huge difference... 

Friday - 13 weeks post-op

AM

20:00 AirDyne, 43-44 RPMs

+

mobility 

PM

Crossover Symmetry

Front rack position work 

+

A. Safety bar squat, 5 @ 160, 4 @ 170, 3 @ 180, no gear 

B. Single leg RDL, 25lb kettlebell, 3 x 10/leg

+

4 sets for reps:

0:30 Assault bike cals

0:30 rest 

0:30 anchored sit ups 

0:30 rest 

0:30 row cals 

0:30 rest 

0:30 step-ups

0:30 rest 

7, 8, 9, 10 calories (>70 RPMs)

22, 24, 24, 23 sit-ups

9, 9, 9, 10 calories (1200-1340 cal/h)

13, 13, 13, 13 step-ups 

I can bike and row at a respectable pace with arms! I'm shocked by the rowing. Before today, the fastest pace I'd hit was 2:03/500m. It wasn't hard to keep 1200-1300 cal/h today, but I had no idea what that converted to. Stephen had me row at the same pace for an extra set without me seeing the monitor and I was pulling at 1:37!!! Holy shit. Shoulder feels great. This week has been full of exciting developments. 

Thanks for the workout, Chels!

Thursday

AM @ MobilityFit

10:00 Assault bike, 47 RPMs

+

mobility

+

3 sets:

Crossover Symmetry 

Lateral wall walks 

Vertical wall walks 

Z press, PVC

3-way delt raise, unweighted 

Tricep pull down, 20 with red band

3-way bicep curl, 10/hand

Floor press, 20/hand 

1-arm dumbbell row, 25/hand

Assisted pull-ups, 90% legs 

Earthquake bar, 15s and long reds, 12s and long oranges 

Front rack mobility 

+

Tested out front squats! 

PM

Off, worked late 

Front rack position is SO MUCH BETTER. By the end of today, I could get within centimeters of my normal position. Drew said hang cleans and front squats are maybe a week away! Huzzah!

Wednesday

AM @ home
20:00 AirDyne, 43-44 RPMs
+
mobility

PM

500m row, 2:13

Crossover Symmetry

+

A. Safety bar squats, up to 5 @ 170, no gear

+

5 rounds:

10 Assault bike cals, 53-54 RPMs

10 goblet walking lunge steps, 35

10 glute-ham sit-ups

10 goblet walking lunge steps, 35

(15:48)

Legs have felt trashed since adding back the squats. I don't know if I'm just asking too much being the first couple of days back with heavy weight or what, but it's rough. Not so much sore as just feeling fatigued and weak, and the second day in a row that I've done less than I planned because of how hard stuff felt. 

Tuesday

AM @ MobilityFit
10:00 Assault bike, 47 RPMs, with arms
+
mobility + trigger point work
+
3 sets:
Crossover Symmetry
Lateral wall walks
Vertical wall walks
Z-press, PVC
3-way delt raise, unweighted
Tricep pull-down, 10 with skinny black band
3-way bicep curl, 10/hand
Floor press, 20/hand
1-arm dumbbell row, 25/hand
Front rack position work
+
just to test it out:
hang power cleans, 33lb bar
assisted pull-ups

PM @ CSC
800m sled drag, 75 from waist


TODAY WAS THE BEST DAY EVER.

My shoulder feels good for the second day in a row. The only discomfort I feel is due to the capsule being over-tightened (and it's definitely uncomfortable), but I know exactly what I'm feeling, and I know that it's normal, and that it will get better.

Drew added in some front rack positional work, basically just approaching the bar and unracking it and re-racking it, over and over and over. It definitely got better the more I did it, but I still can't externally rotate enough to get a good position. We tested out some hang power cleans with the empty bar at the end, and this was fantastic. This was the first time I've lifted a bar like that since JANUARY.  JANUARY.  SEVEN MONTHS. Front rack position isn't good enough yet to add weight, but I'm so happy to feel the bar in my hands again.

Happy to start working on strict pull-ups, too. Heavily assisted by legs, and not full extension at the bottom, but it's something. My two goals to consider this a successful rehab are to be able to clean something heavy and to do strict pull-ups, so this was a major, major step in the right direction today.

Also it was a gorgeous day for a sled drag. Felt way heavier than I was expecting, so I cut it shorter than planned.

Monday

AM
15:00 AirDyne @ 44-45 RPMs, with arms
+
mobility

PM
A. Safety bar squat, 3 x 6

(130, 150, 170, no gear)

+

5 rounds for time @80%:

500m row (2:12-2:15)

10 alternating pistols 

0:30 hollow rock
(21:04)


Today is exactly 7 months since I injured my shoulder, and today was the first day in 7 months that I did not take ibuprofen or tylenol. Pain is almost entirely gone. I feel a significant amount of discomfort and tightness, but it's totally different than "pain," and I know that as we stretch things back out, that too will dissipate.  

Everything is getting better. 

Sunday

AM

10:00 AirDyne, 44RPMs, with arms

+

mobility 

PM

3 sets:

500m row (2:23, 2:16, 2:11)

Crossover Symmetry 

+

3 sets:

3-way bicep curl, 10 with 10/hand

Floor press, 10 with 15/hand

1-arm row, 10 with 20/hand

+

3 sets:

Z-press, 10 with PVC

3-way delt raise, 10 unweighted 

Tricep pull-down, 20 with red band 

PM2

70:00 hike at Cincinnati Nature Center with Chels


Today was so gorgeous! Perfect hiking weather. 

Saturday

AM
off to watch my friends crush the Tri-State Throwdown

PM
A. Safety bar squat, 3 x 5
B. Single leg RDL with kettlebell, 3 x 10
C. Russian twists, 3 x 20
+
10:00 Assault bike @ 57 RPMs

A. 110, 140, 160 (counting bar as 60), no gear
B. 10, 20, 20
C. complete
+
108 calories

I got to touch a barbell today for the first time in over 3 months, and it was glorious.

Drew was at the competition, and I asked him if I could play with the safety bar next week, and he said that I could try it out today if I wanted! I was planning to take today off, but I was too excited. Just a little uncomfortable with the pads right on the scar, but not too bad.

So, so excited to start actually training again! 

Friday - 12 weeks post-op

AM

off

PM

3 sets:

500m row @2:20

Wall climbs 

Crossover Symmetry 

+

A1. 3-way bicep curl, 3x10, 10/hand

A2. Floor press, 3x10, 15/hand

A3. 1-arm dumbbell row, 20/hand

A4. Tricep pull-down, 3x20

+

10 sets:

0:30 Assault bike >60 RPMs, with arms 

0:30 Assault bike <40 RPMs, no arms

+

5 sets:

0:10 Assault bike sprint, with left arm (86 RPM top speed)

1:50 easy spin 

Happy to be improving my row pace week over week, but it's alarming how challenging it feels to pull at a 2:20. That ain't Z1. 

Thursday

AM @MobilityFit

10:00 Assault bike, 47-48 RPMs, with arms

+

Trigger point work 

+

3 sets:

Isometric low trap activation 

Wall climbs 

+

Easy joint mobs (Matt)

+

1.5 sets:

Crossover Symmetry 

Lateral wall walks 

Vertical wall walks 

Z-press, PVC

3-way delt raise, unweighted 

Tricep pull down 

Earthquake bar, double reds and 12s, long oranges and 10s

3-way bicep curl, 10/hand

Floor press, 15/hand

1-arm dumbbell row, 20/hand

Quadruped weight shifting 

+

Dry needling with stim, anterior delt

PM @CSC

500m row @ hardest possible effort 

(2:19, down to 2:03 in final couple of pulls)

+

A. Goblet squats, 3 x 20 @ 35lbs, 0:60 rest

B. Tabata anchored sit-ups (16, 17, 18, 16, 10, 9, 9, 9)

C. Not for time: 50 alternating pistols

+

12 sets:

0:30 Assault bike >60 RPMs, with arms

0:30 Assault bike <40 RPMs, no arms

Drew passed me off to Matt now that I'm safely into rehab. I don't mind the change of pace, Matt is fantastic. And Drew's still there, just in case something weird comes up. 

Added in Z-press today - it's more of an incline bench, but it's something. Several inches shy of vertical. 

Matt started a few gentle, gentle joint mobs to help loosen up the stiffness without aggressively stretching anything. Big improvement in ROM after this. 

Anterior delt seized up on the second set of raises, which bothered me enough to stop after the earthquake bar. It's not really "pain" like the pain I've been feeling for months, but it's definitely still super pissed off. The dry needling + stim helped a ton, but then it was too fatigued to continue the exercises so we called it. Matt said the muscle felt "gritty" like there was a bunch of crystallized metabolites stuck there, so I'll do a better job of using the MarcPro.

Skyped with Mike this afternoon. He added carbs to my PWO shake, even though I don't feel like I deserve them. I've sent him a sample of what I've been doing, and let him be the judge.  Setting a ceiling of 2200 calories, which works out to 160P/75F/220C. We made a deal that I'll get on a scale when I actually start training/squatting. 

Hoping to start messing with the safety bar next week... I'm getting pretty stir crazy. 

Wednesday

AM

off

PM

2 sets, easy:

500m row

Wall climbs 

Crossover Symmetry 

+

A. RFESS, 3 x 10/leg, 15/hand, 0:60 rest 

+

3RFT:

20 Assault bike cals, 58-60 RPMs, with arms

20 hip extensions 

(8:00)

+

3RFT:

15 Assault bike cals 

15 glute-ham sit-ups 

(6:58)

Blah. Losing motivation.

Tuesday

AM @ MobilityFit

10:00 Assault bike, 46-47 RPMs with arms

+

trigger point work 

+

2 sets:

isometric low trap activation 

wall climbs

+

3 sets:

CS, rows (yellow), As, Ts, ER, IR (purple), half snow angels (green), press, Ys (purple)

Lateral wall walks

Vertical wall walks 

3-way delt raise, unweighted 

Tricep pull-down 

Earthquake bar, 20s and long red bands 

3-way bicep curl, 10/hand

Floor press, 15/hand 

1-arm row, 20/hand

PM

worked late 

Shoulder feels better and better. Still some significant discomfort, and some issues with internal/external rotation and general range of motion, but continues to improve. Getting anxious to add more in, but I know better than to push it. 

Work is kicking my ass. This is not sustainable. 

Monday

AM
10:00 AirDyne, 44 RPMs, with arms
+
trigger point work
+
2 sets:
isometric low trap activation
wall climbs
3-way delt raise, unweighted

PM
tennis tournament! (spectating, obviously)

Shoulder is tolerating the strength work we've added in really, really well.  It feels the best it has to date, and ROM is significantly better in all directions. Still pretty achy, but it's almost just become background. Down to 1000mg Tylenol 2x per day and icing 2x per day.

Sunday

33:00 hike @ Ault Park

Saturday

AM @ home
10:00 AirDyne, 44 RPMs, with arms
+
trigger point work
+
2 sets:
isometric low trap activation
wall climbs
3-way delt raise

PM @ CSC
2 sets:
500m row, easy
Crossover Symmetry
+
A1. 3-way bicep curl, 3 x 10, 5/hand
A2. Floor press, 3 x 10, 10/hand
A3. 1-arm dumbbell row, 3 x 10, 15/hand
A4. Tricep pull-down, 3 x 15, red band
+
Partner workout with Daunda!

3 rounds for time:

60 goblet squats, 20

60 Assault bike cals

(19:28)

I had so much fun doing the (modified) class workout with Daunda!! I wanted to try out goblet squats today anyway, and was planning to do an EMOM of Assault bike calories and goblet squats, but the partner rep scheme was way more fun, and pushed me harder. I suggested trading sets of 20 on everything, with Daunda doing the extra goblet squats and me taking the extra bike, since I wasn't sure how my shoulder would tolerate holding the kettlebell. I cleaned it with the left hand only, but was able to support the weight with both hands once it was up. Not sure if I feel ready to go much heavier than this... but excited to be able to have a little bit of a loaded squat. Kept it above 60 RPMs on the bike (no arms, or left arm only). We ended up doing smaller sets on the bike in the last two rounds (20/10/15/5/10), and I was over 70RPMs on the final 10 calories.

This was the most fun that I've had in the gym in months. Daunda volunteered to do modified partner workouts with me whenever I wanted, and I may just take her (or anyone else) up on that if it works out. 

Friday - 11 weeks post-op

AM
10:00 AirDyne, 43-44 RPMs, with arms
+
trigger point work

PM
happy hour 

Thursday

AM @ MobilityFit
10:00 Assault bike, 45 RPMs, with arms
+
trigger point work
+
2 sets:
isometric lower trap activation
wall climbs
+
dry needling
dry needling + stim
more dry needling
+
3 sets:
earthquake bar, 20s and long red bands
CS rows (yellow), As, Ts, ER, IR, press, Y (purple)
tricep pull-downs
lateral wall walks
vertical wall walks
3-way delt raise
3-way bicep curl, 5lbs
floor press, 10lbs/hand
1-arm dumbbell row, 10lbs

PM @ CSC
A. 3 x 10 RFESS, 10lbs/hand, 0:60 between legs
+
3 rounds:
1 mile Assault bike, 50 RPMs with arms
20 glute-ham sit-ups
1 mile Assault bike
20 hip extensions
(30:00)

Whole arm feels tight and achy, so we needled the entire thing (anterior delt was awwwwwwwful). I'm guessing that it's mostly because I'm still guarding so much... Shoulder joint itself feels better and better each week, and scapular muscles are happy to be working a little bit. Feeling optimistic these days. 

Intended to alternate between the Assault bike and a 1000m row, but after one row, it just wasn't feeling great and I didn't want to push it. Pulled at ~2:35/500m, and my shoulder was absolutely exhausted... 

Wednesday

AM

off

PM

90:00 massage 

Tuesday - 5 years @ CSC!

AM @ MobilityFit
15:00 Assault bike, 43-44 RPMs, with arms
+
trigger point work
+
dry needling, with stim - upper arm and elbow
+
3 sets:
Earthquake bar, long red bands and 20s
Tricep pull-downs
CS rows (yellow), As, Ts, ER, IR, press, Y (purple)
Lateral wall walks
Vertical wall walks
3-way delt raise, unweighted
3-way bicep curl, 5lb
Floor press, 5lb/hand
1-arm DB row, 5lb

PM @ CSC
800m sled drag, 100
(13:35)
+
10:00 Assault bike, 48-49 RPMs, no arms

HOORAY FOR 5lb DUMBBELLS! Has anyone ever been this excited about a bicep curl? The answer is no. Shoulder really doesn't like horizontal loading (like a plank against the wall, the wall walks, or the earthquake bar), but I just keep repeating to myself that the pain is normal and Tim said it's healed. 

Was in the mood to do a short and heavy grind sled drag, but the 100 felt super light today... 

And I already said what I wanted to about this being my 5-year anniversary of joining CSC. You guys know. The only other thing I would add is that I wouldn't change a thing or do anything differently over the past 5 years, including blowing up my shoulder. It was a risk I was happy to take, and what I gained through choosing competition and making fitness a priority was totally worth it. The jury is still out on what the future holds, though... 

Monday

AM
15:00 Airdyne, 43-44 RPMs, with arms
+
trigger point work

PM

3 sets, easy:

500m row 

10 glute-ham raises 

15 glute-ham sit-ups 

20 alternating pistols 

(21:30)

+

2 sets:

Isometric low trap activation 

Wall climbs

Tricep pull-down 

Active flexion 

CS rows, As, Ts, IR, ER, press, Y

Lateral wall walks 

+

10 sets:

0:30 Assault bike, 60 RPMs, no arms 

0:30 Assault bike, 40 RPMs, with arms 

Sunday

65:00 hike @ Cincinnati Nature Center 

Best part about an early AM hike: the pleasant temperature! 

Worst part about an early AM hike: being the first person to walk through 8732 spider webs. 

Saturday

1600m sled drag, 50 

~28:00

+

One set:

Trigger point work

Isometric low trap activation 

Wall climbs 

Active flexion 

Tricep pull down 

CS rows, yellow 

CS As, Ts, IR, ER, incline press, scaption, purple 

Lateral wall walks

Had a hard time shutting off my upper traps, so shelved the rehab for the day. 

Friday - 10 weeks post-op

AM @MobilityFit

trigger point work 

+

15:00 Assault bike, 43-44 RPMs with arms 

+

3 sets: 

CS rows, yellow

CS As, Ts, IR, ER, press, scaption, green

Wall climbs 

Low trap isometric activation

Active flexion 

Earthquake bar, 15s and long red bands 

Lateral wall walks

+

500m row, 3:29

PM @CSC
3 sets:
10/side rear foot elevated split squats, unweighted
10 glute-ham sit-ups
+
3 rounds, easy pace
50 Assault bike calories, 50 RPMs, with arms
500m row
31:25 (last row in 2:48, a post-surgical PR)


This week was a big turning point. I feel a difference in my shoulder - it still hurts enough to be distracting, but the edge is wearing off, and I'm much more comfortable doing just every day things. I feel a difference mentally - I'm ready to take nutrition seriously again, and to take training seriously again (errrr, as seriously as I can with the limited repertoire). I'm ready to take PT seriously - knowing that I won't screw up the repair is huge, and getting some strength back is exciting. Drew wants to give me another 2 weeks before doing anything with a safety bar or deadlifts, which sounds like a good plan to me. That puts me at 3 months post-op, and that seems reasonable.

CS stuff was fine, but I'm embarassingly weak. Like, can barely move through anything resembling ROM with even the 3lb green bands on some stuff (Ts and scaption). The lateral wall walks were terrible. I just kept repeating to myself that just because it hurts, doesn't mean I'm hurting it. But, after every set, I had to take a break to let my shoulder calm down. Weight bearing like that was a big progression.

Super happy to add in some rowing. I was cautious at first, assuming it would hurt, but it's not bad as long as I keep scaps engaged. I have a feeling this will be a recurring theme in my life from this point forward. 

Thursday

AM

18:00 Airdyne, 42 RPMs with arms 

+
a little trigger point work

PM

1200m sled drag from waist, 65
~26:00


Appointment with Tim couldn't have gone any better. This was the first appointment that I've had with him that didn't end with me terrified and/or in tears. I'll try to summarize:

• This much pain is totally normal considering the extent of the repair. We are a little concerned about the amount of ibuprofen I've been taking (prescription dose since January), so I'm going to try a month of just Tylenol to give my kidneys a break. Continue to ice as much as I feel like, which helps with the pain more than the ibuprofen anyway.
• He maneuvered it around a bit, which hurt like a BITCH (Jesus), but there was never the feeling of apprehension or instability, which is a first.
• He's really pleased with my ROM, especially internal rotation.
• He's really pleased that we've taken it S-L-O-W up until this point to allow everything to fully heal and tighten up.
• The ligament and tendon repairs have fully healed, and just because it hurts doesn't mean that I'm hurting it. The only restriction is on abduction + external rotation, which is still a vulnerable position for me to damage the repair, and will be for 6-12 months.
• Because the repair is healed, it's time to switch gears at PT, and he wants me to start aggressively strengthening it. He was going to call Drew today and make a game plan.
• My left shoulder is definitely at an increased risk of this happening, but if I pre-hab the left shoulder while I re-hab the right, and always, ALWAYS stay on top of it, and always, ALWAYS be careful with form under fatigue, it should be good.
• He expects me to make a full recovery, eventually, although I won't be doing anything dynamic overhead for 12 months. I won't gain the last few degrees of ROM until I'm doing stuff overhead, but he thinks it will come back as the ligaments naturally stretch out over time. He said I'd jerk 300lbs eventually, and I said I'd settle for 200.
• He said I'm good to start with a safety bar and even deadlifts whenever I feel like it. (I don't feel like it yet, but maybe soon.)
• Follow-up in 6 weeks (September 15).

I left his office so incredibly relieved that I've made it 10 weeks without fucking it up, that I'm pretty much past the point of fucking it up, and that I'm progressing normally. Could the worst really be behind me? It seems too good to be true.

Also, Tim looked especially handsome today. 

Wednesday

AM

off

PM

5 sets:

20 Assault bike calories

10 alternating pistols 

+

5 sets: 

20 Assault bike calories 

0:30 hollow rock 

16:34

+

15:48

51-54 RPMs across, no arms 

I can't remember the last time I did pistols - maybe a handful here and there in December/January, but probably a good 2 years since I've been proficient at them (pre-meniscus tear). This is a good project to work on. Done in metcons and no knee sleeves, but had to hold my foot and pretty wobbly. Obviously I was super careful with my shoulder and didn't fight for any that were off balance. 

Skyped with Mike today. I said that I felt like I needed to get my shit together and he said that it was about time, and that he didn't want to push me but was waiting for me to kind of let the emotional eating free for all run its course, and it has. I'm so over it. I'm ready to tighten this up, and we are shooting for 6 days at 2000 calories and one day where I don't track. I'm currently running more of a 4/3 split... yikes. He suggested doing a BodPod to get a baseline, but I don't know if I can handle seeing the damage. 

Tuesday

AM @MobilityFit

12:00 Assault bike, 42 RPMs with arms 

+

45:00 trigger point work 

+

2 sets:

Isometric low trap activation 

Wall climbs 

Active internal/external rotation 

Active flexion 

Tricep pull-downs 

T-spine mobilization, on ground

Quadriped weight-bearing 

Earthquake bar, 10s and orange bands 

CS rows, purple 

CS loaded flexion negatives, 0 and 45 degrees, green 

Easy row, feet on ground 

+

Isometric RC series 

PM

concert with my besties 

Shoulder felt different today, in a good way. Normal movement around the house is starting to feel more natural. The edge of the shittiness is wearing off, but it's still a deep/focused ache just medial to the scar and deep in my arm. It's minimal improvement, but I'll take any improvement at this point. 

Drew added a few things in today. We are being extremely cautious (he's never rehabbed a capsular shift before, and only one subscap repair), but I get the sense he's ready to start pushing me just a little. If we are past the point of me fucking it up, I'm ok with that. I still want to check with Tim (on Thursday) that he's happy with where I am, and that the amount of pain I'm still having is normal. Drew is also interested to hear the answers to these questions. 

Oh also: I can feel music in my shoulder. I wonder if I'll also be able to predict the weather. 

Monday

AM

off

PM

3 rounds for time: 

15 Assault bike cals 

15 glute-ham sit-ups 

6:44, 55-60 RPMs

+

3 rounds for time:

15 Assault bike cals 

15 hip extensions 

6:26, 55-60 RPMs

+

10:00 Assault bike @ Z1, 46-48 RPMs

Wore the posture shirt at work today, can't tell if it made things better or worse.

Staying away from using arms on the bike for the time being.