Saturday

2 sets:

Crossover Symmetry rows (red), As (purple), Ts thumbs-up (purple), 10 each

Kettlebell rotations, 10/side with 15lb

Beginning of TGU, just to elbow support, 5/side unweighted

Push-ups, 7 perfect

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Tricep kick backs, 10 with 20/hand

Dumbbell floor press, 10 with with 25/hand
Serratus punches, 10/side with 25lb

Single-arm bent-over trap 3, 10/side with 0.25lb

3-way bicep curls, 10 with 10/hand

Z press, 10 with training bar

Strict pull-ups, 10 with toes on box throughout (only one set)

+

A. Safety bar good morning, 3 x 7-10, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 2 x 40-50m light/moderate & perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sets
+
Not for time:
400m light sled drag
+
10:00 Assault Bike easy

A. +50, +70(8), +70(8)

B. 25, 40

+

complete with 70 on the sled, from waist (not exactly light)

+

complete

Another good day. 

Not sure how much heavier I can go on the good mornings with good form...

Single-arm Farmer's walk was fine, no issues at all. 

Am I getting that much weaker? A 70lb sled should not have felt that heavy. Not terrible, but definitely more moderate than light. 

Thursday

10:00 Assault bike

+

mobility 

+

3 sets: 

Crossover symmetry rows, red, 10

Crossover symmetry As, purple, 10

Crossover symmetry Ts (thumbs up), purple, 10

+

10:00 Assault bike 

Friday

A. Safety squat, 8 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m walking lunge, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
10 unweighted reverse hypers, 2022
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete 

+

complete

Squats felt fast and easy. 

Lunges got a little tough by the 3rd set but no issues. Assault bike at 61-63 RPMs on the first two sets, which felt good so I pushed the pace a little on the 3rd set to 65-68 RPMs. Feels good to work a bit again. 

No issues with the last piece, once I figured how to get up onto the reverse hyper with one arm (hint: step on a box).

Included 3 sets of crossover symmetry As (red) and Ts (purple) and Houghston's As and Ts to my warm-up and 3 sets of both external rotation exercises and single-arm trap 3s to the end. Considered doing more, but I'll save the rest of it for this weekend.

Wednesday

AM @ MobilityFit
10:00 Assault bike

+

4 sets:
Z press, 10 with 5kg bar

Earthquake bar, 2:00 hold with long red bands and 15s, double orange bands and 20s

Earthquake bar, 0:60 halfway hold with long red bands and 15s

PVC bar overhead pull-aparts in front, 10 with #1

PVC bar overhead pull-apart to snatch-grip hold, 10 x 0:10 with #1

Bench press with pull-apart PVC pipe, 10

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Single-arm bent-over trap 3, 10/side unweighted

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

Strict pull-ups, 10 with toes on box throughout (still no lockout)
Banded tricep pull-down, 20 with looped red band

Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry As, purple, x 10

Ring rows, scaps engaged throughout, x 10

Lateral plank steps, 2 sets with ladder then 2 sets just straight across, 5 steps/side 

Tricep kick backs, 10 with 15/hand

Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb
Plank steps up and over 25lb plate, 3/side

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

5 push-ups from knees, slow and controlled
3-way bicep curls, 10 with 10/hand

Plank walk with feet on sliders, 25m forward + 25m backward


PM @ CSC

A. Safety bar good morning, 3 x 10-12, 31X1; 2:30 rest
B. Safety bar alternating reverse lunges, 2 x 16-20 total; 2:00 rest
+
5 sets:
:30 Sorensen hold
:30 rest
:30 hollow hold
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. bar only, +20, +40

B. +50, +70

+

complete 

+

87 calories, 52-54 RPM

Everything from my neck to my knees is super sore. I love it. 

I was at MobilityFit for almost 4 hours today. Just sayin'. Notable things: planks on the indo board are murder on my wrists, but shoulder is good. Back to toes assisting on the pull-ups... Drew caught a couple unassisted that weren't completely perfect, but I think that's largely due to the volume of these 3 days in a row this week. And... on the lateral plank ladder, my OTHER shoulder was being weird - it was clicking with every step. Completely different from the slipping out of place like the right shoulder, but slightly concerning nonetheless. I just have this sinking fear that I'm going to blow out the other shoulder in like October. Drew didn't seem concerned, he said that lefty is probably just still picking up the slack from the bad one, but he had me modify these anyway. Both shoulders have been unhappy in the past, and I have insanely shitty luck, so I'm sure you understand my concern. Doing all the exercises on both sides religiously just to be safe. I'm going to have the strongest scapulae in all the land. 

Afternoon training was great. No idea where to start on either of the safety bar pieces, but I think I ended up with appropriate loading on both, with the last couple of reps being tough. Super happy to be doing things like normal again. 

Tuesday - 4 weeks post-op

@ MobilityFit
15:00 Assault bike
+
3 sets:
Plank walk with feet on sliders, 25m forward + 25m backward
+
3 sets:
10 ring rows, scaps engaged throughout
+
3 sets:
5 push-ups from knees, slow and controlled
+
4 sets:

Z press, 10 with 5kg bar
Kettlebell rotations, 10/side with 15lb
Tricep kick backs, 10 with 10/hand
Serratus punches, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Plank with hands on ground, 0:60

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted
3-way bicep curls, 10 with 10/hand
Single-arm bent-over trap 3, 10/side unweighted
PVC bar overhead pull-aparts, 10 with #1
Earthquake bar, 0:60 hold with long red bands and 20s, double orange bands and 12s
Strict pull-ups, 10 with feet only assisting at the bottom position (no lockout)
Banded tricep pull-down, 20 with looped red band
Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry isometric A holds, [5 x 0:30]

@ CSC
1200m sled drag from waist, 45

+

Mobility, mostly all lower body

Woke up today and decided I'm no longer allowed to wallow. If anyone catches me feeling sorry for myself or complaining, bitch slap me. 

Super sore, literally everywhere. I forgot how good it feels. If I keep this type of stuff up, I'm going to be jacked by summer. 

That plank walk thing may have been the most challenging ab workout I've ever done. Didn't realize until I was 2 sets in that I was pushing up from the floor into the plank, so I convinced Kirk to let me try push-ups. I have absolutely zero pain with any of the horizontal pushing or pulling I've done so far, as long as I keep everything engaged and don't go loose at end range. 

Apologized to Drew for yesterday. It won't happen again. I'm really not proud of how I've handled this whole thing from day 1, but I guess that's something you don't know about yourself until you're in it. 

Enjoyed the most perfect afternoon for a sled drag. I may have even gotten a tan. 

Monday

@ MobilityFit
15:00 Assault bike
+
4 sets:
Z press, 10 with 5kg bar
Plank with hands on ground, 0:60
Alternating lift-offs from plank position, x 10
Plank lateral step-ups onto and over a 25lb plate, x 3
Kettlebell rotations, x 10 with 15lb
Tricep kick backs, x 10 with 10/hand
Serratus punches, x 10 with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, x 10 with 2.5lb
External rotations with elbow on knee, x 10 with 2.5lb
Houghston's As, x 10 unweighted
Houghston's Ts, palms down, x 10 unweighted
3-way bicep curls, x 10 with 1.25kg/hand
Single-arm bent-over trap 3, x 10 unweighted
PVC bar overhead pull-aparts, x 10 with #1
Earthquake bar, 0:60 hold with long red bands and 20s, double orange bands and 12s
Strict pull-ups, x 10 with feet only assisting at the bottom position (no lockout)
Lateral plank steps, x 5 in each direction
Banded tricep pull-down, x 20 with looped red band
Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry isometric A holds, [10 x 0:30]

@ CSC
10:00 Assault bike

+

Mobility, lower body and t-spine

+

Safety bar squat, build to a tough 5:

+160 on the bar (223?)

+

Glute-ham raises, 3 x 5-10 unweighted, 2:00 rest: 

10, 10, 8

+

Assault bike sprints, legs only 

0:15 on 

2:45 easy spin 

x 3

+

10:00 Assault bike 

Today had all the emotions, and, because this is my blog, you're going to hear about all of them.

Lost my shit with Drew this morning. I'm just frustrated and annoyed all around, and when I walked in and he just had me start cycling through the exact same goddamn stuff I've been doing at CSC, I lost it. He pulled me aside and started lecturing me about this being a process and I started crying. I get that this is a process, I'm just so bored and impatient. I'm over it already, and it's only been a month. He said that he's noticed my whole demeanor has gotten worse since the Open started, which is sort of true (it's really hard to sit out), but it really coincided with the week that he let me do all the things then he took them all away.  I told him that straight up, that it wasn't fair to tease me that this might not be as long of a process as advertised, and he said that everything is a learning curve for him too, and that every person is different and he doesn't have many people trying to get back to an advanced level so there's no blueprint.  We talked about starting to work on my own non-rehab programming at CSC, which I think will make a huge difference.  Drew said that I can't start to resent the process and I need to separate what I do at CSC with what I do with him (while still doing all the rehab stuff on days I don't go up to MobilityFit).  I need a goal and stuff to do that I can control, instead of just waiting for Drew to add stuff in.  

Other than the crying, the only notable things at PT today were the planks (no issues at all), and the strict pull-ups (still can't lock out at the bottom, but no issues pulling or lowering unassisted).

Then I saw Tim, and cried in front of him, too. It's not like he told me anything I didn't know or expect, it was just residual frustration. He basically said that things look good and that Drew is in charge of what and when stuff is added, with nothing dynamic until I see him again (April 11).  He did say to expect to have issues at end range internal and external rotation for a while, in addition to overhead.  I think he was a little surprised to hear that I still can't sleep, but didn't really offer any advice other than when my mobility improves, I'll be more comfortable.  Which sounds like a fancy way of saying this is a process and I just have to stick it out.

Things got better at CSC.  Stephen gave me some stuff to do, which was great. I think that if he didn't, I would have probably cried in front of him, too, and made it 3/3 for the professionals in my corner today. I cried in front of Mike last week, so don't worry, he wasn't left out.

Squats felt tough enough for today.  Not a max, and probably could have gotten at least another rep or two at that weight, but I'm still super hesitant about going heavy with no way to bail.

Glute-ham raises were fine, didn't stick to a tempo but tried to go slow.

It's pretty much impossible to sprint without arms on the bike (and also, where do you put them?!).  I could get up to 75-77 RPMs, but I don't think it's possible to go any faster and this wasn't that tough.

Aaaaaand... finally, Emily wins the award for the most exciting Open performances this year.  It's really cool to see someone do literally the best they possibly could and be rewarded for their effort, and now she's done it 3 weeks in a row.  That's freaking awesome.

Sunday

10:00 assault bike

+

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

Single arm raises from hands and knees, 10/arm

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry As, purple, x 10

+

10:00 assault bike 

Friday

Minutes accumulated on a bike: 35

Minutes accumulated with the Marc pro: 45

@ home:

Mobility, t-spine and lower body

Single arm raises from hands and knees, 3 x 10/arm

@ CSC:

Safety bar squat, 3 x 10 (3:00 rest): +90, +100, +100

+

800m sled drag from waist, 60

+

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Well, it's happening- I'm getting weaker. Squats felt heavy. Sled felt heavy. I thought I was over the depression part of this whole thing, but yesterday and today have been awful. Just having a hard time giving a fuck about anything right now, and everything is annoying me. 

Talked to Mike today. I've been blowing off the macros he gave me, partially because it really is no fun being hungry all the time, and partially for the above reason - I just don't give a fuck right now. I had pizza and alcohol twice this week and weight is still under 159. I've been counting macros for YEARS at this point, and I've been on a diet most of my adult life, and the sense of freedom I felt when eating for performance instead of weight loss was so, so welcome. I feel claustrophobic trying not to go over set numbers, and since it's not showing up on the scale (yet), I'm having a hard time caring. Maybe I'll care soon. He bumped me to 145P/70F/200C for the time being. Maybe the carbs will cure the depression. Sigh. 

Thursday

Minutes accumulated on a bike: 30

Minutes accumulated with the Marc pro: 65

@ home:

Mobility, t-spine and lower body

Single arm raises from hands and knees, 3 x 10/arm

@ CSC:

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Seated overhead hold, 0:60 with PVC pipe (only one set)

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]


Shoulder felt good on everything except the overhead hold, cut it out instead of risking doing something wrong.

Wednesday

Minutes accumulated on a bike: 17

Minutes accumulated with the Marc pro: 45

@ MobilityFit:

Graston 

+

4 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10 with 15lb

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Single arm raises from hands and knees, 10/arm

Quarter external rotations, 10 with 2lb 

External rotations, elbow on knee, 10 with 2lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 1.25kg/hand

Single-arm bent over trap 3, 10/arm unweighted 

Earthquake bar, 2:00 hold with red bands and 20s, orange bands and 10s

Plank with hands on bench, 0:60 

Strict pull-ups with feet on box, ~50% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Clean-grip deadlift with reset at the bottom of each rep, 10 @ 85lbs

Seated overhead hold, 0:60 with PVC pipe

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [10 x 0:30] (only 3 sets)

Crossover symmetry, Ts, green, x10

Good (long) day at MobilityFit. Don't quite have full ROM overhead (at the bottom of a pull-up or with the PVC pipe) but it's close, maybe an inch away. It's weird how it goes from no pain to excruciating within a degree. Based on where my repair was, Drew said that will be the last thing to come back. 

Skipping the gym this afternoon, getting a massage and a beer. 

Tuesday - 3 weeks post-op

Minutes accumulated on a bike: 35

Minutes accumulated with the Marc pro: 45 

@ MobilityFit:

Dry needing

+

4 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10 with 15lb

Plank with hands on box, 0:60 

Strict pull-ups with feet on box, heavily assisted by legs and 0:05 negative, x 10

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10 with 10lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 1.25kg/hand

Single-arm bent over trap 3, 10 unweighted 

Earthquake bar, 2:00 hold with red bands and 20s, orange bands and 10s

Clean-grip deadlift with reset at the bottom of each rep, 10 @ 55lbs

Single arm raises from hands and knees, 10/arm

@ CSC:

800m sled drag from waist, 45

+

Mobility, t-spine and lower body

+

3 sets:

Quarter external rotations, 10 with 0.5lb 

Banded tricep pull-down, 20 with looped red band

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30] 

+

Safety bar squats, 3 sets, 3:00 rest:

+100(8), +110(8), +110(5)

I don't know if it was the sunshine or what, but today was the first day I didn't really feel depressed. 

Monday

Minutes accumulated on a bike: 50

Minutes accumulated with the Marc pro: 95

@ MobilityFit:

Earthquake bar, up to 2:00 hold with red bands and 20s, orange bands and 10s

Couple minutes on hands and knees, shifting weight side to side 

Single arm raises from hands and knees

Serratus punches, 3lb, 6lb, 10lb

Quarter external rotations, unweighted then 0.5lb 

Banded tricep pull-down, 3 x 20 with cut red band

Crossover symmetry rows, red, 3 x 10

Crossover symmetry, isometric A holds, purple, 3 x [10 x 0:30] 

@ CSC:

800m sled drag from waist, 45

Mobility, lower body

Isometric RC series


Talked to Drew a bit this morning about starting to shift some of the rehab stuff to CSC as he clears me for more movements - I want to maximize my time while at MobilityFit, and maximize the one hour one-on-one I get with Drew by taking advantage of the manual manipulations and dry needling, etc. and save some stuff for me to do at CSC since I'm so incredibly bored without training.  As nice as it is to just hang out and drink LaCroix, enough is enough.  Today, for example, we "ran out of time" for dry needling because I accumulated more than 20 minutes on the Crossover Symmetry. Facepalm.

Shoulder is holding steady at a dull ache.  Still can't sleep. I keep reminding myself I should still be in a sling and to stop complaining.

Talked to Mike yesterday - the new macros were not sustainable at all.  No one should be this hungry.  Bumped to 145P/70F/170C, and will start to edge the carbs up to find a sweet spot where I can drop a few pounds and simultaneously not kill anyone.  Today is already better.

Sunday

Minutes accumulated on a bike: 25

Minutes accumulated with the Marc pro: 105

@ CSC 

Mobility, lower body

Isometric RC series, x 1
Couple minutes on hands and knees, shifting weight side to side

+
3 sets: 

Crossover symmetry rows, yellow, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Banded tricep pull-down, 20 with looped red band

Quarter external rotations, x 10 unweighted

Serratus punches, max with 3lb

+

Safety bar squats, 3 x 10:

+90, +100, +110

So. Bored. 

Friday

Minutes accumulated on a bike: 45

Minutes accumulated with the Marc pro: 105

@ home

Mobility, lower body
Couple minutes on hands and knees, shifting weight side to side 

@ CSC 
Isometric RC series, x 1
+
3 sets: 

Crossover symmetry rows, yellow, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Banded tricep pull-down, 20 with looped red band

Quarter external rotations, x 10 unweighted

Serratus punches, max with 3lb

Walking lunges, x 50

Shoulder continues to improve. Still a dull, deep ache fairly constantly, but it's just background noise at this point. (It's so low-level that I've forgotten about it and gotten careless and been sharply reminded a few times... eeesh). Still can't sleep more than an hour uninterrupted, which is getting real old, but otherwise everything is getting better.

 

Thursday

Minutes accumulated on a bike: 45

Minutes accumulated with the Marc pro: 180

@ home

Mobility, lower body
Couple minutes on hands and knees, shifting weight side to side 

@ CSC  

Crossover symmetry rows, yellow, 3 x 10

Crossover symmetry, isometric A holds, purple, 1 x [10 x 0:30], 2 x [5 x 0:30]

Banded tricep pull-down, 3 x 20 with looped red band

Quarter external rotations, 3 x 10 unweighted

Serratus punches, 3 x max with 3lb

Safety bar squats, 3 x 8, 3:00 rest: +90, +100, +100

Isometric RC series, x 1

Getting really, REALLY bored. 

Wednesday

Minutes accumulated on a bike: 65

Minutes accumulated with the Marc pro: 165

@ MobilityFit:

Dry needling 

Graston 

Couple minutes on hands and knees, shifting weight side to side 

Serratus punches, 3 x max with 1.25kg

Quarter external rotations, 3 x 10 unweighted 

Earthquake bar, top of close grip bench hold, 3 x 0:60 with orange bands and 15s

Banded tricep pull-down, 3 x 20 with looped red band

Crossover symmetry rows, yellow, 3 x 10

Crossover symmetry, isometric A holds, purple, 3 x [10 x 0:30] 

@ CSC:

Mobility, lower body

Isometric RC tabata series, x2

Today was better. Shoulder has calmed down to a manageable 2-3/10 (the least amount of discomfort to date), and I feel mentally resigned to just grind through this at whatever pace it takes. That doesn't mean I'm not depressed. 

Mike gave me new macros: 145P, 70F, 150C (1810 kcal). I don't know what I will miss more, training or eating to support training. 

Monday

Minutes accumulated on a bike: 90

Minutes accumulated with the Marc pro: 130

Things I did today:

Isometric RC tabata series, X1

Static flexion stretching 

Earthquake bar top of close-grip bench hold, 4 x 0:60 with red bands and 15s

Quarter external rotations, 3 x 10 with 0.5lb, 1 x 10 unweighted 

Crossover symmetry, rows (red), As (yellow), Ts (purple, purple, green, skipped), 4 x 10

Banded tricep pull down, 3 x 20

Plank against wall on elbows, 2 x 0:60, 1 x 0:30

800m sled drag from waist, 60

Something we've added in the circuit is really pissing off my shoulder, and we don't know what it is. Nothing hurts while I'm actively doing it, but I walked in to MobilityFit at a 3/10 and walked out at a 7/10. Drew said he wasn't surprised that I was pretty uncomfortable over the weekend, but he doesn't like that it got progressively worse today. I don't like it either. I know there will be good days and bad days, and that I'm not even 2 weeks out, but it's frustrating. 

Oh, and what I said about sleeping better? I take it back. 

Sunday

Minutes accumulated on a bike: 30

Minutes accumulated with the Marc pro: 150

Things I did today:

Mobility, t-spine and lower body

1600m sled drag from waist, 45

Crossover symmetry, rows (red), As (yellow), Ts (purple), 3 x 10

Static flexion stretching 

Quarter external rotations, 3 x 10 @0.5lb

Plank against wall on elbows, 3 x 0:60

Single-arm trap 3, 3 x 10

Isometric RC tabata series, x1

Ok, shoulder discomfort is back down to a manageable level - constant deep ache, but not distracting like it has been over the past 2 days.  Also, I'm finally sleeping a little bit better - still waking up 4-6 times per night, but at least when I do fall asleep, it's for longer than 20 minutes at a time.

Too nice of a day to waste it inside. Sled drag hit the spot. 

Saturday

Minutes accumulated on a bike: 85

Minutes accumulated with the Marc pro: 180

Things I did today:

Mobility, t-spine and lower body

Isometric RC tabata series, x2

Crossover symmetry, rows (red), As (yellow), Ts (purple), 3 x 10

Safety bar squats, 3 x 10, +50, +70, +90

Quarter external rotations, 3 x 10 @0.5lb

Static flexion stretch, x3

Plank against wall on elbows, 3 x 0:60

Single arm trap 3, 3 x 10

Shoulder is still being a dick. Went back to ibuprofen and Tylenol. Trying to be patient. 

Getting braver with adding weight to the squats. I also figured that if I could deadlift, I could probably Farmers walk, so I carried both plates at a time to my bar (nothing heavier than 15s, and very carefully with engaged scaps).  Skipped the deadlifts and rowing, just in case either of those things are what's pissing off my shoulder (I doubt it, but I also don't see the need to do everything I'm cleared for every single day...).

Friday

Minutes accumulated on a bike: 100

Minutes accumulated with the Marc pro: 180

Things I did today:

Mobility, t-spine and lower body

Crossover symmetry, rows (yellow), As (red), Ts (purple), 3 x 10

Safety bar squats, 3 x 10, +30 on bar

Static flexion stretching

Quarter external rotations, 3 x 10 @0.5lb

Clean-grip deadlift, 3 x 10 @85

Plank against wall on elbows, 3 x 0:60

Single arm trap 3, 3 x 10

500m row, 2:35ish x2

Shoulder was really aggravated today. The pattern this week has been significant soreness in the morning that improves throughout the day and improves with movement, but that was not the case today. Nothing I did in the gym made it worse, but I expected it to feel better after exercise and it didn't. Today was also the first day I didn't take any ibuprofen or Tylenol, I didn't think they were doing much but maybe they were. I should probably remember that I'm only 10 days out and even though I can do a ridiculous amount of things I "shouldn't" be able to, I did have two holes drilled in my bone. And that shit hurts.

Talked to Mike today.  The gelato pity party is over.  Going to experiment with some things over the next month or two while I'm rehabbing my shoulder and see if I can drop a fair bit of weight while performance is on the back burner...sitting at 158.1 right now, hoping to get closer to 150. I think he's excited for the challenge.  I'm less excited about being on a diet, but I'm game.