Long-time lurker, equal-time admirer of everything T-Nation. I made sure to read the Wiki and won’t ask for advice around my injury/ pain. I’ll just get directly to the point, I recently had Long thoracic nerve decompression for a whiplash injury (we think) to the Brachial Plexus. I greatly miss lifting the upper body and living pain-free but keep my head up every day. I’m a ex collegiate athlete (ice hockey). Currently 5’10 146lbs.
I cannot hold or bear (no squat bar!) a weight beyond 5lbs in my left hand for at least six months. My current split has been about 5 days of:
3- HIIT (assault bike, no arms/ sprinting/ uphill sprinting) 2 - leg machines (slant press, leg press, glute activation) 7 - 15,000 steps-a-day, minimum.
Any suggestions of a program/ split/ resource I can use? THANK you so much.
For those interested my current diet is dairy & gluten free with a Macro split of 2215 calories consisting of 200grams of carbs, 83 grams of fat, 167 grams protein. Since the accident my testosterone has been quite low and I’m on 100mg of testosterone cypionate to combat that with the low libido that I’m experiencing (there’s a chance my whiplash accident really messed with my hormones, prior to this I had no issue with either libido or hormone levels).
In case anyone wants to nerd out on my injury and what’s going on (I’ve suffered now for 1.5 years of daily chronic shoulder blade burning pain that is worst from 12-7pm).