T Nation

Ken's Recovery Log


I have bursitis in my elbows which have interfered with my ability to train upper body, mostly the Overhead Press. I see my new doctor (who specializes in sports related injuries) tomorrow so I can finally get this injury healed and start my lifting career on Wendler 5/3/1 as soon as possible!

My goals :

  1. Train lower body and abs 3 days per week (Air Squat, Yoga Squat, Calf Raise, Crunches)

  2. Cardio 3 days a week (Exercise Bike or Elliptical)

  3. Follow a diet plan at maintenance calories (2500 cal)

  4. Drink 1 gallon of water per day

  5. Get 8 hours of sleep a night

  6. Take fish oil and multi-vitamins daily

  7. Warmup and cool down

  8. Devise treatment plan with doctor and follow her medical advice

I thinks that’s about it for now. I’m feeling sorry for myself but that ain’t gonna get me anywhere. Just have to stay positive and motivated! Here are my stats…

Height - 68 in

Weight - 142

Age - 20


Air Squat - 1xfailure
Yoga Squat - 1xfailure
Standing Calf Raise - 1xfailure

See the doctor tomorrow, looking forward to a full recovery.

Also I don’t think I’m gonna start with 5/3/1 because I don’t have the training experience/knowledge. Probably just gonna do a more traditional beginner program for 12 weeks when I get the greenlight from the doc.


I went to the doctor today and I got some good news and bad news…

Good news - Nothing is torn or ruptured, my triceps are just inflamed

Bad news - Can’t work upper body for 3 full weeks

Gonna use this down time by improving my habits outside the gym.