Goals & Gains Clangin' and Bangin'

[Poon Goon]

6/20/24 W5 D4

Deadlift
270x8x4

MG Bench
190x13x4

Trap bar shrug
185x20x3

Shoulder PT

 

[Fahcough]

6/19/24 W5 D3

Crossbody lateral raise
3 sets of 15

Upright row
4 sets of 12

Seated cable row
4 sets of 15

Straight arm lat pulldown
3 sets of 10

Ez curl
4 sets of 15

Overhead tricep ext
4 sets of 15

Saw the ortho today and he basically just confirmed the previous reading of the MRI and gave me a list of exercises to do. Pretty much all stuff I am already doing or have done. Added the straight arm pulldowns in today and that seemed to target where the pain was. Will throw the other stuff in beginning tomorrow.

That's it? Will that heal a 25% tear or just strengthen around it

 

[Poon Goon]

That's it? Will that heal a 25% tear or just strengthen around it

Just strengthen around it. Guy said he does 150 of those surgeries every year and the best result is 90% of restoration in total tears. Said surgery wouldn't be worth it for me and would damage other tissue.

 

[Fahcough]

Just strengthen around it. Guy said he does 150 of those surgeries every year and the best result is 90% of restoration in total tears. Said surgery wouldn't be worth it for me and would damage other tissue.

Thats not the best of news. You'll still have pain and limited ROM. Is 25% affecting daily life? Like reaching overhead or taking shirt off

 

[Poon Goon]

Thats not the best of news. You'll still have pain and limited ROM. Is 25% affecting daily life? Like reaching overhead or taking shirt off

The cortisone shot I got last month has taken almost all of the pain away. Ortho gave me the exercises and scheduled me to be seen again in six weeks. Guess I'll just crank those exercises and see where I'm at once the shot wears off.

 

[Poon Goon]

6/21/24 W5 D5

Wide grip lat pulldown
95x15x4

T-bar row
110x12x3

Cable curl
3 sets of 13

Incline curl
4 sets of 15

Skullcrusher
3 sets of 15

Overhead tricep ext
4 sets of 15

Cable upright row
3 sets of 15

 

[Poon Goon]

6/24/24 W6 D1

Bent row
185x10x3

Underhand lat pulldown
95x15x4

Shrug
235x12x4

Lateral raise
4 sets of 12

Incline curl
4 sets of 12

Pressdown
4 sets of 15

 

[Poon Goon]

6/25/24 W6 D2

Squat
270x8x5

Bench
255x8x5

Calf raise
120x15x4

Ab wheel
3 sets of 10

 

[Stargazer Rex]

Good work staying active, dawg. All we can focus on is what we can control. Ride out the storm!

 

[Poon Goon]

Good work staying active, dawg. All we can focus on is what we can control. Ride out the storm!

I've never really focused on building my back so I'm enjoying that, but the lack of bench volume and intensity is demoralizing. Hoping to join you back on the Sheiko train soon.

 

[Poon Goon]

6/26/24 W6 D3

Crossbody lateral raise
4 sets of 15

Upright row
3 sets of 12

Seated cable row
4 sets of 15

Straight arm lat pulldown
4 sets of 10

Ez curl
4 sets of 15

Overhead tricep ext
4 sets of 15

 

[Poon Goon]

6/27/24 W6 D4

Deadlift
275x8x5

MG Bench
195x13x4

Trap bar shrug
185x20x4

Tweaked my neck yesterday and it stiffened up over night. Don't remember it ever hurting that bad so for the first time in my life I went and got a massage this morning. Fat lady cranked on that shit for 30 minutes and even threw in some elbow drops. Within 15 minutes of leaving the place my neck felt like shit so that was a waste of $70. Deadlifts and shrugs seemed to have helped though.

 

[Poon Goon]

6/28/24 W6 D5

Wide grip lat pulldown
100x15x4

T-bar row
115x12x3

Cable curl
3 sets of 13

Behind back cable curl
4 sets of 15

DB skullcrusher
3 sets of 15

Overhead tricep ext
4 sets of 15

 

[Poon Goon]

7/1/24 Deload

Bent row


Underhand lat pulldown


Shrug


Lateral raise


Incline curl


Pressdown


Have to travel for work the next few days and I'm feeling a little beat up anyway so time for a deload week. Did the normal Monday workout, but cut sets, reps, and weights in half. Seemed like a waste of time, but I did sweat a little. Probably do one more similar workout later this week.

 

[Poon Goon]

7/8/24 W7 D1

DB pullover
3 sets of 12

Underhand lat pulldown
100x15x4

Shrug
240x12x4

Lateral raise
4 sets of 12

Preacher curl
4 sets of 12

Pressdown
4 sets of 15

Don't like deloads, not working out only seems to create new aches and pains instead of healing the ones I already have.

 

[Poon Goon]

7/9/24 W7 D2

Squat
285x5x3

Bench
265x5x3

Calf raise
125x15x4

 

[Poon Goon]

7/10/24 W7 D3

Crossbody lateral raise
4 sets of 15

Rear delt crossbody
3 sets of 12

Seated cable row
4 sets of 15

Straight arm lat pulldown
3 sets of 10

Ez curl
4 sets of 15

Overhead tricep ext
4 sets of 15

 

[Poon Goon]

7/11/24 W7 D4

Deadlift
295x5x3

MG bench
200x10x4

Seated db row
4 sets of 15

 

[Poon Goon]

7/12/24 W7 D5

Wide grip lat pulldown
105x15x4

T-bar row
120x12x3

Flat bench curl
4 sets of 12

Behind back cable curl
4 sets of 12

DB skullcrusher
3 sets of 12

Overhead tricep ext
4 sets of 15

Cable upright row
3 sets of 12

 

[Poon Goon]

7/15/24 W8 D1

Bent row
190x10x3

Underhand lat pulldown
105x15x4

Shrug
245x12x4

Lateral raise
4 sets of 13

Preacher curl
4 sets of 12

Pressdown
4 sets of 15

Last week I swapped db pullovers for the rows and found out that my body wasn't ready for that.