[Adam Bishop]

Bit of a mental wobble from me today. A combination of the monotony of rehab and being hungry sent me into a little melt down.

Had a nice evening walk with the dogs and the mrs and I’m feeling much better.

Rest day for me so just the hyperbaric chamber session this morning and a massage session in the afternoon.

[Adam Bishop]

Press and tricep rehab today.

Same old same old for the contralateral work – all 4×6 on my left side only:

Pulldown
Chest press
Seated cable row
Seated DB press
DB curl
Pressdown

Then included some 4kg DB lateral raises with both arms for 4×20.

Finished with my abs work and tricep isometrics for 3×3/10”

[Adam Bishop]

Yeah I’m not a fan of them, doesn’t feel great on the lower back at all. Much better options rather than using one

This probably explains why my lower back hurts so much I cant put my feet on the ground while bench pressing today. [/quote]
Yep that will be it!

Think about the position your hips and lower back are in at the bottom of the vertical leg press – if you were in that position in a standard squat you’d know about it! Crunches down on your anterior lumbar disc and lights them up.

[Adam Bishop]

Yeah I’m not a fan of them, doesn’t feel great on the lower back at all. Much better options rather than using one

[Adam Bishop]

Monday’s Lowerbody session:

Had a real focus yesterday in the gym and my strength felt great, so much so I had to hold myself back from pushing the weight up too much – always got to stick to the plan!

My bodyweight is down to 143.4 in the morning and I’m feeling great. Goal is to hit 140 before I reintroduce the calories and slowly build back to a much more conditioned 150kg in time for January. It’s very promising that I’m feeling strong and handling the 20 rep sets well at this weight.

SSB Squat – 200×10 130×20
SSB Goodmornings – 130×10 80×20
Seated Leg Curl – 121.5×11 86.5×17
45deg Leg press – 425×10 375×20
SSB calf Raise – 55×10(SL) 55×22(DL)

[Adam Bishop]

I would give it a go. I’ve been combining Join in and cure coming for inflammation reduction post tricep surgery and that combination is working well

[Adam Bishop]

Tricep tendon is feeling great today after the isometric work yesterday. Got the light isos in again today for the same sets and reps.

Not much else to report today, did a Costco shop and finished the evening with an hour in the hyperbaric chamber.

Another training week kicks off tomorrow with a leg session in the Barn

[Adam Bishop]

I think I would prefer to go free weight with barbell presses and squats as I really don’t like angled smiths.

[Adam Bishop]

First bit of proper tricep rehab today. Performed my Isometrics and started really light pressure-wise. Just 3 sets of 3×5” holds. I plan on doing these daily and slowly upping the pressure applied and the duration of the iso.

Also managed some DB lateral raises with a colossal 2kg hahaha

Finished up the evening with an hour in the chamber.

[Adam Bishop]

A flat foot position generally puts the weight on the posterior chain so you should shift the loading of the exercise onto the hamstrings and glutes rather than the quads.

Socks or flat shoes for all my deadlift variations.

[Adam Bishop]

Swift trip up to Manchester and back for my 3 week post op appointment with the surgeon. 8hours driving for a 20min meeting, we’ll worth it though.

Prof Watts was happy with the scar site and with the improvements in ROM. Still no loaded extension for another 3 weeks (there are set times for tendon healing to minimise risk of re injury) but here is the plan:

1. Prioritise getting full elbow flexion back
2. Add in light and progressing tricep isometric holds
3. Add in complex stimulation on the tricep

I’ll hold off adding in any pull until I get the full flexion nailed as I know that’s super important.

Really positive day for me. Treated myself to some new fishing gear on the way home haha

[Adam Bishop]

Thursday’s lower session.

Up at physique warehouse yesterday to get my second leg session in for the week:

Leg ext 139×14 119×20
Leg curl stack +5×12 -2×14
SL HS Seated Leg press w/bands 130×7 130×31 (DL)
Back ext 15×11 bwx17
Kneeling leg curl 40×8 15×14
Seated calf raise 50×12 25×20

On the road today up to Manchester to have my post op appointment with the surgeon.

[Adam Bishop]

Rest day today.

Morning walk with the dogs before the rain came in then had a couple of calls with the WSM team regarding some social media bits – all very interesting. A couple of bits to think about in regards to IG and how I can use it better to engage with people.

Finished up the evening with an hour in the chamber ready for legs tomorrow up at physique warehouse gym.

[Adam Bishop]

Same old contralateral session today. Creeping all the numbers up slowly. All exercises still left side only and for 4×6

Pulldown
Hammer strength chest press
Seated cable row
Seated DB Press
DB curl
Pressdowns
Leg raises 3×15

Literally counting down the days till I can use my right arm for some pull at the least. I see the surgeon this Friday so hopefully he’s happy with everything and I can progress on.

[Adam Bishop]

HGH and peptides such as BPC-157 “might” speed it up – it’s very tough to say definitively especially when you consider you don’t know if what you are buying is the real deal. Here are my notes on bicep rehab for you (I went through the process my self in 2017 and have overseen multiple athletes rehab of this injury):

Total target rehab time: 12 weeks

Weeks 1-2
Arm immobilised in sling at 90 deg. Rest and recover. Train lowerbody via machines. Train on injured side on upper but with lower reps – I used 4×6 for a contralateral training effect and muscle maintenance

Weeks 3-4
Arm out of sling. Slowly get full extension and flexion of arm in both neutral and supinated positions. This period is key. You must get full supination and pronation of your forearm before loading. Continue lower and single arm non injured side training as per weeks 1&2

Week 5
Commence non direct upper work such as single arm press and pull – all single arm and start light. I used to start around 30% of the load I was using on my non injured side.

Week 6-10
Commence single arm direct bicep loading. I used 3 exercises such as a single arm preacher, single arm DB hammer curl and a “ front double biceps” cable curl. All as light as possible. Start with the lightest DBs you have for high reps (I went with 3×15) Over 5 weeks slowly progress the load in small increments (working slowly down to 3×6) via 2-3 direct bicep exercises per week. A M/W/F approach works well in the early stages before moving to a M/Thurs approach when things get heavier.

Weeks 11-12
Once all numbers are even left to right then return to bilateral exercises and progress as appropriate.

Final notes:

I really recommend investing in weekly sports physio sessions so you have a medical professional overseeing the process. The above is only my personal experience they will be able to monitor you weekly and advise progression much better.

I must really stress the importance of getting your full range of motion back on elbow flexion/extension and more importantly forearm supination before you begin loading. Do not put any load through the bicep until you have achieved this – if this makes the rehab process longer, so be it.

Beef collagen can be supplemented at 2x20g daily to aid healing as well as your TBJP cure coming to reduce inflammation.

I believe trenbolone use coupled with mobility issues to be a major factor in tendon ruptures. The strength of the muscle outpaces the development of the tendon and when it is stretched in ranges I cannot safely perform they pop. Think twice about future Tren use.