Nope, and I was able to do OHP months ago normally so its disheartening to say the least.

Pain is hard to describe.. its not superficial muscle pain.. it feel deep in the socket.. and I get the cracking sound and sensation when i move that shoulder, with pain.. but even if no cracks still pain. While my other shoulder sometimes cracks but no pain from that.

does shulder flexion work the lateral AT ALL?

Damn, still in med school?

Do you consider yourself a spiritual person? Do you meditate? You can PM me if you'd like not to post here

Fewer calories plus lack of lifting generally results in a temporary loss of strength.

Before we go any further, have you actually been to an orthopedist yet? I can't remember much of our prior conversations (sorry about that), but you really need a solid diagnosis. In the case of a torn labrum, you will have to do specific strengthening exercises and range-of-motion stretches over a long period of time with rest/ice/compression as necessary.

in the process of completing residency!

I do not meditate, but I have considered it as my stress levels are pretty much at 100% most of the time.

try reading fiction or a novel it helps my stress lol

looking for a way to incorporate strength training (on a bulk) with conditioning for mma or jiu jitsu training. I was thinking some hiit but don't want to jump right in cutting out all rest.

Basically I need an entire routine built around conditioning and strength

A 4 day a week split for BULKING should look like this:


Mon - Chest/Bis/Abs - 5 sets of 5 reps of bench press (maximum effort for 5 reps), 5 sets of 8-12 reps of Incline DB Bench press, 5 sets of 8-12 reps of Flat or Incline DB Flies, 5 sets of 8-12 reps of standing olympic bar curls, 5 sets of 12-15 reps of DB concentration curls, 5 sets of 10-12 reps EZ bar preacher curls, 5 sets of hanging leg raises, 5 sets of weighted v-crunches (weighted situp is also acceptable)

Tues - Back/Tris/Calves - 5 sets of 5 reps of straight-leg deadlifts (maximum effort), 5 sets of 8-12 reps of lat pulldowns, 5 sets of 8-12 reps of seated cable rows, 5 sets of 8-12 reps of close-grip dips, 5 sets of 8-15 reps of DB tricep kickbacks, 5 sets of 8-15 reps of BB skullcrushers, 5 sets of 12-15 reps of standing calf raises (maximum effort controlled reps), 5 sets of 12-15 reps seated calf raises (maximum effort controlled reps).

Weds - Quads/Hams/Abs - 5 sets of 5 seps of ATG squats (maximum effort for 5 reps), 5 sets 8-12 reps leg extensions, 5 sets 12-15 reps DB lunges, 5 sets 8-12 reps laying leg curls, 5 sets 8-12 reps seated leg curls, 5 sets 8-15 reps weighted decline situps, 5 sets 8-12 reps stomach press machine (like a seated situp).

Thurs - Shoulders/Traps/Forearms - 5 sets of 5 reps of military press (maximum effort for 5 reps), 6 sets of 8-12 reps DB front and lat raises (do 3 sets of each side), 5 sets of 8-12 reps seated DB shoulder press, 5 sets of 8-12 reps DB shrugs (maximum effort with a 2 second hold at the top of each rep), 5 sets of 6-10 reps of BB shrugs (maximum effort with 2 second hold at the top), 5 sets of 10-15 reps DB wrist curls (maximum effort), 5 sets of 12-15 reps of olympic bar reverse wrist curls (maximum effort with a 1 second hold at the top).



Each day, conclude with 30 mins of HIIT cardio. On the 2 of the 3 days off, you will do 30-45 mins of HIIT cardio

What about an HIT strength routine? not sure if that's the most efficient way to strength train and condition. or if thats counterintuitive. the 4 day split I like with my schedule. would you recommend any super sets or drop sets? and what effort would you use for the lifts you don't specifically mention?

Hey man, you've helped me before working on a workout routine. I'm looking to cut about 15 pounds and was wondering what kind of split you'd recommend? How many days should I be doing cardio for a fat burn? I'm just trying to slim up before the holidays and want to look better overall. I'm just having a tough time thinking of different workouts to do/core workouts that you'd recommend! Thank you!