[Damian Zhang]

Hi Damian

It’s good you went to see the physio. In this scenario I do think the best cause of action for yourself is to relay this information to your physio. It’s important that person is aware and you fully understand the protocol and reasons behind what you are doing. This will bring the best results for yourself

Cheers Marc, I’v e-mailed the physio. Yesterday, I did cable machines tricep and shoulder only 40% of what I normally do and it was completely fine (but this was before your advice as I have just e-mailed the physio now, but 100% agree, thanks Marc.

[Damian Zhang]

Hi mate

RPE is Rate of Perceived Exertion.

It’s not related to any training tool, it’s a measure of how effortful the set is.

Thanks Rich, will do some research into it!

[Damian Zhang]

Morning all @kerrysexton @Kamaragraham-virginmedia.com

Seen the physio yesterday at Pure Sports Med in London, Bank.

He was fab, however, in terms of all the physio stuff he has tested my shoulder rotation strength, it seems my left arm is 25% stronger currently than my right.

He has said to do a few DB exercises 3 times a week going forward, however, after 5 days, I can do push/pull at RPE 4-5, c. 40/50% of my 1 rep max, so bench would be around 41kg – 51.25kg.

I do body part workouts, rather than push/pull, as I am not very confident/really understand it and how you can fit it all in during workouts, but he wasn’t too impressed with my workout plan I set up, even though it has successfully got me results so far. But I am up for learning.

Arm feels fine, but when he touched certain parts of it, there was slight pain.

[Damian Zhang]

Hi mate,

We will each have a different “safe” working range that doesn’t negatively compromise the joint, so it’s not sensible to try to work to binary rules.

I would choose the one you feel most comfortable with, work really hard, be uniform, consistently and patiently progress. At some point you will stall, then switch to the other, and do the same. If it doesn’t work for you, choose a different incline press option.

There’s not a right or wrong, there’s a “what fits you best”.

Thanks Rich!

[Damian Zhang]

I personally don’t managing arm path as such . Keep my elbows tucked and press . I then let things fall where they fall , where they feel natural and safe .

Thanks Oscar!

[Damian Zhang]

Not a PT here but Clare is literally spot on, when I looked like the marshmellow man a year and abit ago, the last place to lean out (still trying to get the last bits down) was the stomach area.

Best wishes on your recovery!

[Damian Zhang]

79.1kg

Work is crazily stressful but I have a home, food and it’s stable (touch wood), so I am lucky.

I did legs yesterday, very much enjoyed it. Today is walking only – Physio tomorrow.

[Damian Zhang]

Arm/bicep/tendon is feeling perfect, no pain whatsoever, I am bursting to go back to deadlifting, for me recovery patience is the hardest thing but will stick at it, seeing a sports/rehab physio on thurs at 5pm.

I did briefly look into a power cuff from Cerberus Strength as it said it would help with tendon issues, physio said no. I did ask briefly about BPC-157 peptide to assist with healing, he just said he had no clue.

[Damian Zhang]

80.2kg

Havn’t over ate, but my weight is slightly creeping up, I have checked measurements, my waist is coming in and legs are getting bigger and more defined, so I am slightly confused tbh.

Yesterday was cardio – LISS – 35 mins at 6amish, then office and walking wise for the day did 14k steps, wasn’t planning so many, but work is busy!

Today, leg day, lots of work at home to do.

BPD is very stable, I am chill for a change, though my HRV is going down further from 36 to 28. I eat healthy, my body feels fine, blood tests been fine, I am exercising. The only thing I can say is stress, work is very busy, stress about the PRP/cortisone injections etc.

Theres only so much I can do.

[Damian Zhang]

78.9kg

Found my flow for recovery – 2 days LISS 1 day leg day til next Thursday due to seeing the physio at 5pm on Thurs.

Today is

7:30 – 40 mins LISS on gym treadmill.

11:30 – 25 mins LISS around my house area.

15:00 – Walk the dog – about 17ish mins again around my house area.

Calories currently are c. 1,800 – this is higher when I do leg day, such as tomorrow. My BMR on various apps seem to be 1775 but TDEE I believe is around 2,000ish if cardio only.

Working hard to recover and learn via education vids, athlete blogs/vids and more research.

My job is mental and busy but its going in the right direction.

Bring on physio next Thurs!

[Damian Zhang]

Will do @kerrysexton @Kamaragraham-virginmedia.com

[Damian Zhang]

79.7kg

Took on Kuba’s youtube advice, brisk walking and added my own twist. So currently doing rehab wise, 20 minutes early morning, 30ish minutes lunch time and then it’s either LISS for 30-40mins in the evening OR legs (as legs is the only body part I can train at the moment).

Last night was a leg day:

– Machine double leg curl – 4 sets (1 warm up).

– Machine double leg extension – 4 sets (1 warm up).

– DB lying leg curl – 3 sets

– Machine single leg extension – 4 sets (1 warm up).

– Machine single leg curl – 4 sets (1 warm up).

– Machine double leg press – 3 sets (maxed out the machine at 180kg – PB)

– Machine single leg press – 3 sets

Naturally walking like John Wayne post session.

Macros are currently:

– 190-200g protein (increased this from 170g)

– 200g carbs

– 50g if that of fat

I feel the clean diet + high protein is helping the PRP to recover quicker – no pain, arm feels magical.

Have to say, just noticed TBJP had a restock of slogan tees and it’s bloody sold ffs, – nobody cares, work harder – gutted I missed it.

I am nervous no weight bearing exercises til next Thurs means I am going to look flat but I working hard to keep active, eat right etc. I am really really hoping the physio can say I can crack on even with light weights for upper…bring on deadlifting.

[Damian Zhang]

1. Most bodybuilders will use straps for pulling movements. Grip will usually fail before the end of a set, so straps will enable you to lift heavier for longer.

2. What you’re describing here is a rest/pause set. It’s an intensity technique and a way of extending a set beyond failure. They can be very fatiguing, particularly if in a dieting phase, so recovery needs to be taken into consideration when deciding where to place them and how frequently.

Thanks Clare 🙂

[Damian Zhang]

Had the PRP / cortisone injections – no lifting at all for 7 days, physio post this time. Currently my right hand is numb lol. Lots of cardio and a few leg days.

I hope you recover well, definitely try to rest, it’s a good opportunity to do so, maybe treat it as a deload, keep us updated!![/quote]

Thanks Kerry! I’ll treat it as a deload, good way to think of it. So it took for me 20 odd hours to get the use of my right hand back. Today, no pain whatsoever, feeling great, and upbeat, very happy! Seeing physio Thurs next week and will let you know the next steps!

[Damian Zhang]

Had the PRP / cortisone injections – no lifting at all for 7 days, physio post this time. Currently my right hand is numb lol. Lots of cardio and a few leg days.