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locogato11283

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the time span between meals for your diet seems good except for your last meal. it was a hr after your post workout meal. meals should have anywhere from a 2-4 hr gap. all meals must contain complete protein ( 8 amino acids) and complex carbs except for the pre and post workout meals. nice job on the soda. all i drink is water, apple juice and grey goose when i need a drink

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yes u should have a meal right before bed with a higher gram of protein then carbs and yes you have to have a meal within 30 minutes after your workout that should include simple carbs and protein. if you have your post workout meal at 730 then have your bedtime meal at 930 if you have to go to bed that early

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i personally do flat bench first then incline as flat bench hits a larger area of the chest.  however if your upper chest is lacking then you can do incline first. i do all chest exercises in one day. deadlifts are a great exercise and are very beneficial when done correctly. your core and lower back hold your upper torso together. i have been doing deadlifts one day, then legs the next day for 9+ years

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  • 3 weeks later...

Time to revive a great thread.

 

So, I had a spectacular crash in a supercross race about 9 months ago.

Right after the crash and for 3 months after the surgery I did not do ANY weight lifting. I lost 15 pounds and my left shoulder and arm looked like a wet noodle. There was a huge difference in the right and left side of my upper body. I slowly started walking every day with my hand tied to my waist so that my arm would not swing and hurt my shoulder. After about 3 months I was able to start jogging real easy and do REAL light bicep, tricep, leg, back and shoulder exercises in physical therapy. At 5 months I was released from physical therapy and told to take it easy in the gym. For the last 3 1/2 months Ive been slowly easing into more strenuous lifting.

It's been exactly 8 1/2 months since my shoulder surgery and I go back to the surgeon in 3 weeks to see if he gives me the "go ahead" to lift at 100%. He said it would take my shoulder 9 months minimum to fully heal to the cadaver ligament. Right now he said I can lift everything at about 90% except for pushing like bench press or overhead pushing, which he said I need to keep light, so Ive been doing higher reps and lighter weight for those exercise.

 

 

 

I still have some occasional discomfort in my shoulder which scares me, even when doing light reps at bench press, around 145 lbs. I also notice some discomfort when doing hammer curls, but usually only once every couple of weeks. Any suggestions, feedback, advice is welcome.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ouch. I had the same injury about four years ago. Ended my damn football career really early. I felt discomfort for quite a bit after, but I went the no surgery route. (Was advised this, and didn't have health insurance at the time) the pain was always there though when doing push-ups. About two years ago, got in a car accident, and the pain came back, just as bad as original. The pain was always there until I decided to try and do something about it. Started doing a lot of pull-ups daily, and I got a job involving heavy lifting, and I haven't felt pain or even soreness in over a year. My shoulder still looks fucked up though.

 

 

Sent from my iPad using Tapatalk

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Thats not bad at all. Mine is real noticable if i stick my arm in front or behind me. What is left of my collar bone sticks up through the skin.

It does seem to be getting less noticable as I slowly build muscle up around it.

 

It definitely goes away with time. Mine is heading on five years, and its definitely nowhere near as noticeable as even last year, especially since ive put on some weight. Even to this day, I still do a lot of lateral raises with resistance bands, just because I like the tension it creates throughout each rep. It helps a lot with making sure there is no weak point. I do a lot of bodyweight exercises too, so cant really help you with that.

 

Sent from my Samsung Galaxy Note 2 using Tapatalk 2

 

 

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