MG's Training Journal

I've had a torn rotator for probably 7 or 8 years. You can work around it for sure.
But my left shoulder pops in and out all the time. It's a pain in the butt to live with. But yeah, if your tough and dont mind some occassional pain you can live with it. Just remember that it will not get better. Uou probably shouldn't pick me up and twirl me around if we ever meet though.:startrek:
 
Roughrydr said:
I've had a torn rotator for probably 7 or 8 years. You can work around it for sure.
But my left shoulder pops in and out all the time. It's a pain in the butt to live with. But yeah, if your tough and dont mind some occassional pain you can live with it. Just remember that it will not get better. Uou probably shouldn't pick me up and twirl me around if we ever meet though.:startrek:
Click to expand...
Haha 😂 I wouldn't even try :D
Ultrasound shows a torn supraspinatus. I don't want surgery. I've had enough the last couple of years. I've always worked out around injuries (I had my first rotator cuff injury back in the late 90's).



Fasted cardio
6,5 kilometers treadmill (12% incline)

Post breakfast
30 min recumbent bike
15 min stepper

PM
Brisk walk
5 kilometers (looking for a missing cat)

Recumbent bike
20 minutes

Total-body isometric workout

4 reps of each exercise below, contracting for 10 seconds in each rep.


Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat
 
Fasted cardio
10 kilometers treadmill (12% incline)
I have shin splints.

Post breakfast
Patrol
8 kilometers

PM
6 kilometers (looking for the missing cat again)

Bis and tris (light weights)

Biceps curls 3 sets of 10
Hammer curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10

Kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying triceps extensions 3 sets of 10
 
Fasted cardio
6 kilometers treadmill (10% incline)
5:30am
Patrol
3 kilometers

Post breakfast
Brisk walk
6 kilometers (to the store and back)

PM
8 kilometers (looking for the missing cat)

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 15
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Leg curls 3 sets of 10
Adductors/abductors 3 sets of 10
Stretch
 
Roget that.

Fasted cardio
60 min recumbent bike
3 kilometers brisk walk

Post breakfast
Brisk walk 3 kilometers

PM
Brisk walk
5 kilometers (still looking for the missing cat)

Total-body isometric workout

4 reps of each exercise below, contracting for 10 seconds in each rep.

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Recumbent bike
30 minutes
 
Fasted cardio

First patrol
6 kilometers

Post breakfast
Second patrol
4 kilometers

PM
Brisk walk (with the cat's owners)
7 kilometers

Light back workout

Deadlifts 3 sets of 10
One arm rows 3 sets of 10
Narrow rows 3 sets of 10
Wide rows 3 sets of 10
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Fasted cardio
Recumbent bike
45 min

Post breakfast
Patrol #1
5,5 kilometers

Treadmill
5 kilometers (12% incline)

PM
Patrol #2
5,95 kilometers

Recumbent bike
45 minutes
 
Fasted cardio
Patrol #1
5,5 kilometers

Post breakfast
45 min recumbent bike

Arms

Biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Wrist curls 3 sets of 10
One arm concentration curls 3 sets of 10

Triceps kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying overhead extensions 3 sets of 10

PM
Patrol #2
3,5 kilometers

Recumbent bike
20 minutes
 
Fasted cardio
3,5 kilometers treadmill

Patrol #1
3,8 kilometers

Post breakfast
30 min recumbent bike

PM
Patrol #2
3,5 kilometers

Light chest workout
Push ups 3 sets of 10 (I had to change the position of my hands to work out around the pain)
Pullovers 3 sets of 10
Db press 3 sets of 10
Db press neutral grip 3 sets of 10
 
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Patrol #2
Brisk walk
3,5 kilometers

Recumbent bike
30 min

Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
 
I had trouble falling asleep last night. I went to bed at 9:30 and didn't sleep until 11:15pm (after taking 10mg Diazepam).

Fasted cardio
45 min recumbent bike

Post breakfast
Patrol #1
3,5 kilometers

11:00am
60 min recumbent bike

PM
Brisk walk
4,5 kilometers

Legs
Air squats 3 sets of 10
Leg extensions 3 sets of 10
Leg curls 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Standing calves 3 sets of 10
Side lunges 3 sets of 10

Recumbent bike
20 minutes

Patrol #2
3,5 kilometers
 
Fasted cardio
60 min recumbent bike

Post breakfast
Patrol #1
5 kilometers

PM
Recumbent bike
20 min recumbent bike

Patrol #2
3,5 kilometers

30 min recumbent bike
 
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Recumbent bike
30 min

PM
Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Patrol #2
3,5 kilometers

Recumbent bike
30 minutes
 
Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes
​
 
Fasted cardio
Patrol #1
5 kilometers (in the snow)

Post breakfast
60 min recumbent bike

PM
Patrol #2
5 kilometers

Back

Deadlifts 3 sets of 12
Wide rows 3 sets of 12
Narrow rows 3 sets of 12
One arm rows 3 sets of 12
 
Fasted cardio
Brisk walk (patrol #1)
5 kilometers

Post breakfast
45 min recumbent bike

PM
Brisk walk (Patrol #2)
3,5 kilometers

45 min recumbent bike

Bodyweight exercises
Push ups 3 sets of 10
Dips 3 sets of 10
Low squats 3 sets of 10
Wall sits 5 min

Too tired to lift .....
 
This will be my last workout for a while. I have health issues that need to be addressed.

Fasted cardio
60 min recumbent bike

Brisk walk
3,5 kilometers

Post breakfast
30 min recumbent bike

PM
Brisk walk
5 kilometers
 
I haven't been inactive the last few days.
According to my Apple Watch I spent 1111 cals yesterday and 1163 today (through exercise)(264 min on Sunday and 247 min today).

All I had was water, clear broth, tea and Nespresso.
 
Fasted cardio
8,35 kilometers treadmill

Patrol #1
3,15 kilometers

Post breakfast
Brisk walk
5,29 kilometers

PM
Patrol #2
3,53 kilometers

Isometric exercises

Wall sits 3 minutes
Low plank 3 minutes
Bent over press against wall
Triceps extensions against wall
Prayer pose
Self arm wrestling

I feel fat. I have been overindulging in carbs (bread, crackers and Oreos). I also have to eat less dairy because it makes me soft and I hate it
 
I had another shockwave therapy session (the 5th one). I'm in less pain during the day but nights are awful.

I will ask my PT if he has bands that I could use.

Fasted cardio
10,03 kilometers treadmill

Patrol #1
2,04 kilometers

Post breakfast
5,15 kilometers

PM
Patrol #2
Brisk walk
6,01 kilometers
 
Fasted cardio
9,03 kilometers treadmill

Patrol #1
2,26 kilometers

Post breakfast
Brisk walk
7,23 kilometers

PM
Patrol #2
3,11 kilometers

I have shin splints and pain in the right foot. I need new running shoes or insoles.
 
Fasted cardio
11,20 kilometers treadmill

Patrol #1 (missing cat)
2,86 kilometers

Post breakfast
Brisk walk
3,90 kilometers

PM
Treadmill
3,98 kilometers

Patrol #2
3,90 kilometers

Legs

Air squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10
 
Fasted cardio
10,17 kilometers treadmill

Post breakfast
Brisk walk
4,34 kilometers

Noon
Patrol #1
5,01 kilometers

PM
Patrol #2
5,08 kilometers
 
one of the missing cats I had been looking for 3 weeks was found in an underground parking not far from home. He is thin but alright.

Fasted cardio
10,04 kilometers treadmill

Post breakfast
Walk
5,17 kilometers

PM
Walk
6,51 kilometers

Biceps
Alternate biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Wrist curls 3 sets of 10
Spider curls 3 sets of 10
One arm concentration curls 3 sets of 10
 
The specialist mentioned an inflammation (tendonitis) she said that there is no need for xrays right now. I'm supposed to rest and take Feldene (which hurts my stomach so bad that I have to take Pantomed40). This sucks because there are a missing cat and an injured one that I need to find asap.

Fasted cardio
90 min recumbent bike

Patrol #1
4,78 kilometers

Post breakfast
Patrol #2
3,15 kilometers

PM
Legs

Squats 3 sets of 12
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Seated calves 3 sets of 12
Abductors 3 sets of 10
Adductors 3 sets of 10
Standing leg curls 3 sets of 12
Leg extensions 3 sets of 12
 
6,20 kilometers on the recumbent bike (that doesn't hurt at all)

Post breakfast
Outdoor cycling
5,65 kilometers

PM
Outdoor cycling
4,68 kilometers
 
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