T Nation

Becoming Jackie Moon! (JMaier31)

strength
performance
t-ransformation2018
bodybuilding
t-ransformation2019

#3673

Yeah they can be. But stem cells can be a permanent fix on minor tears. Steroid shots will ease symptoms and inflammation but it will come back.


#3674

This is off the website from my buddies clinic. He’s had amino injections in both shoulders and was able to reverse a tear and avoid surgery

http://medmassagerx.com/regenerative_medicine/


#3675

Pull Workout

These are getting frustrating. My biceps tendon is definitely an issue.

PULL UPS
10, 6, 5, 5, 4

POWER SNATCH
115 x 3 x 2
135 x 3 x 3 sets

CABLE ROW
140 x 10F/10T/10B x 2
I’m going to have to change this up. My biceps tendon pops and moves if I’m not super careful. Anything other than overhand grip is still off limits.

STRAIGHT ARM PRESS DOWN
70 x 10
55 x 10
55 x 15 - immediately followed by
LAT PULL DOWN
120 x 20
Not sure what I did to myself but I could only feel my triceps working at this point. Is that good or bad?

LYING LEG CURL
125 x 10 x 2 sets

SIDE CRUNCH (45* BACK EXT)
2 x 15 ea

BASKETBALL
2 games. Holy crap, I’m out of shape!


#3676

2.5.19

Woke at 231.6 lbs. Up 0.2 lbs since yesterday which is strange considering yesterday was the post Super Bowl weight… Oh, well.

Push Workout

EXERCISE BIKE WARM UP
5 min, L11, 1.44 mi

LEG PRESS
360 x 10 x 2 sets
360 x 20, pause 10 seconds, 20 more
I really didn’t know what to do here. My ROM is short enough that breaking it up into top, bottom, and full seemed silly. The 10 sec pause was actually just me trying to figure out what to do. I didn’t want to go to failure. I wanted to play basketball afterwards.

PUSH UPS
2 x 10
35-9-6 double rest/pause

LATERAL CABLE RAISE
20 x 10 + 10 bottom half x 2 sets

MACHINE FLY
125 x 10F/10T/10B
150 x 10 + 10 bottom half

BASKETBALL
2 more horrible games that irritated me more than anything. I get irritated by losing, but I’m also irritated with my body. My left knee hurts and I’m out of shape. Both things hold me back. When the game goes south I have a hard time pushing myself to run. Due to this, I decided to punish myself with some sprints after the game two loss.

SPRINTS (74 ft basketball court, college is 94 ft)
Down and back x 2
20 sec time limit, 40 sec rest, 6 sprints.


#3677

My knee is killing me and I’m pretty sure it’s IT band syndrome. My pain started in December or early January. l quit doing leg training in December. Prior to that I’d been doing RFESS until I finished SGSS in early October.

I think the decrease in iso lateral hip work is what allowed this to happen. RFESS are back on the menu effective immediately (actually whenever I do my next push workout).


#3678

It bans pain is horrible. Been there man. I grind it out on the foam roller quite often. Excruciating, but I think it helps relieve some of the inflammation. Hope it feels better man!


#3679

The odd thing is that I’ve been rolling and it doesn’t feel terrible. It’s not my worst spot. Oh, well. I know how to fix it.

The kick in the pants part of all this is that I shut everything down to rest my hip. It turns out my hip joint is good (the structure) but I created a new problem.


#3680

I love super structured set ups, but the reality of missing days all the time (ie today I was out the door at 545 to travel and won’t get home till 10) makes going through days in order, and even splitting one planned day into two sessions over 2 days works well for my real life.

And if I’m feeling good, and have time, can do more than the planned number of sessions in a week. Frequency seems to be the key for me vs volume and even vs intensity.


#3681

Still not that hard to track weekly volume - and for most of us, even when we go heavy and/or high volume, it’s not as if it is crippling intensity. I mean, when a heavy squat day is 3 something, we are not strong enough for recovery to be a huge issue.


#3682

What’s going on w the biceps tendon? Injured or just cranky?


#3683

2.6.19

Woke at 231.0 lbs

I had training today so it was a “work day” and I get tomorrow off.

The push/pull program fits this approach quite well and I’ll be running it for the foreseeable future.

In mid - October I felt a pop while dunking a basketball. It occurred when I began to descend and grabbed the rim. I later found out that I subluxed my biceps tendon. An MRI confirmed it and showed that it’s not quite in the groove anymore. Surgery is optional but it seems like it may be a necessity. I can’t do much neutral grip pulling and can’t do any supinated grip stuff. If I try to curl then the tendon pops out of place on the first rep. I think it’s affecting the entire shoulder girdle because I feel off/weak during pull ups and pull downs now.


Pull Workout

LAT PULL DOWN
120 x 12 x 2 sets
140 x 10F/10B/10T
I had to take mini breaks between each portion of that last set because I’m a wuss and wanted to let the burning subside a bit.

LYING DL LEG CURL
80 x 10 x 3 sets

SA CABLE ROW (standing, low pulley)
60 x 10 x 2 sets
60 x 10F/10T/10B
These are awesome!

RDLs
145 x 10 x 2 sets

SHIRLEY ROW
140 x 12 x 3 sets

SA CABLE CURL (L arm only)
60 x 10F/10T/10B
60 x 10F/10T/10B
The top and bottom half reps of the second set were all assisted. I was spent.

As you can see I’m easing back into leg training. Once I feel like the muscles are ready, I’ll start pounding them with intensification techniques. I just don’t want to be crippled for a week by doing that stuff when the muscles are out of shape.


#3684

You just be careful my friend, don’t be to intense with leg work.
But I know you won’t, hope the hip holds up.
Annoying with the biceps tendon, is there any improvement at all, or is it the same shit?


#3685

I’ll be following Best Damn for my leg work with no strength or performance goals. I’ll just make sure to stimulate the muscles and move on. I’ll probably stick to leg press, leg extensions, lunges, split squats, and the new hack squat. Reps will probably be high or I’ll do an intensification technique so the weights will stay low.

The biceps tendon is better than when I first injured it but no better than it was a month ago. I think it’s as good as it’s going to get.


2.7 19

Woke at 229.0 lbs. I was hoping to see less than 230 this week and thought I had a good chance since I was only 231.6 after Sunday’s splurge.

I had three beers last night which would make you think I was slowing down my progress. I’ve noticed that beer on a low calorie day seems to help the scale go down. My last couple of big milestones (235 and now 230) came the morning after I did this. It must help dehydrate me out something for the morning weigh in.


#3686

Yeppers, this is exactly what it is doing. Too bad it is still calories and won’t help with progress as the journey continues. But for a next day weigh in, abuse it!


#3687

It tastes good, too! I’m all about being dehydrated for the morning weigh in. I’ll have to see how it affects how I look as I get leaner to see if I need to use this strategy for my “after” photo. I still have too much excess on my belly to really see a big difference right now.


#3688

I’m keeping you company in this club.


#3689

I’m actuallya bit worried about it. I fear that my 2018 growth might leave some extra skin for awhile. I’m working on a 4+ pack right now. On a good morning you can start to see the six pack but there’s excess skin/fat on the lower two abs. On a bad morning I’m bloated and it’s just a soft looking four pack.

I guess I’ll be losing another 15 pounds so I still have a lot of fat to shed. Hopefully the end result is good. It’s hard to believe that I’m down 20 lbs since October.


#3690

That’s crazy! You spread that 20lbs pretty well over your tall frame though. 20lbs for me is the different between very fat and beach lean.

If I end up dropping 10lbs (to hit around 210lbs consistently), I feel that I will be at a good level of leanness (~12-14% - yes, this is pretty lean for me). But strength is still my focus, so recovery trumps fat loss at this point in time.


#3691

Make that 3 of us!


#3692

Training

Well, I went to the gym with the intention of doing a push workout and playing a little basketball. I was early for ball but kind of late to squeeze in a full workout before noon ball started. I decided to try to lift.

BIKE WARM UP
5 min, L11, 1.39 miles

RFESS
BW x 10 ea x 3 sets
superset with
PUSH UPS (feet on bench)
20, 15, 15

And here’s where I called it. I’m trying to maintain muscle mass, cut fat, and enjoy basketball again. I decided to play basketball. I didn’t want my legs and shoulders to be shot so I went down to the court and worked on my shot until we had enough to play.

I think I played five games. All but one were pretty good. Unfortunately, I haven’t won a game this year. We lost by one basket on four of the games. I guess I’m bad luck right now.

My legs felt much better today. I was able to get into shape fast back in college by running basketball sprints after playing pickup ball. Tuesday’s running is already paying off.

Dunking is easy but not flashy right now. I can’t wait to see how I can get off the floor at 215 lbs.