Another Ride

Mrs Ntckfit and I went for a 10 mile bike ride the other day.  Feel fine. 

Road Bike RIde

Went for a 13.78 mile road ride today.  Used the Gymboss timer and did one minute intervals of up of 85% of max HR then one minute rest.  Feel good.  Foot is fine. 

Another Day

Well now, my bursitis is still there in the elbow, but the inflammation is gone.  On Friday I see the foot doctor again - and hopefully - I'll be given the all clear to get rid of this boot.  What a lame summer.  I has such great hopes to get in shape.  And I feel that I have not done as I should.  Hmm


About to start up for the year now.  Time for some work.

Later,

Can I Get a Break?

Well, now I have Olecrenon Bursitis.  Inflamed bursa of the elbow.  Gah.  As it turns out, last Wednesday Mrs. Ntckfit noticed my elbow was red and warm.  By the next day, it was hot and a lot warmer.  By the time my mom in law came by, it was red in a larger area.  I went to the ER and sure enough, just as my mom in law said (she was a Dr. for 40 years), Bursitis.   

So now its wait again.

Grr.

August 3, 2011 Road Ride to the BIke Shop

Well, the ride went well.  I had to go pick up some CO2 cartridges for the ole tubes.   The total time was 54 minutes which includes my stretching bit.  Next time, Ill keep it to the ride only. 

Ride:                        10.69 Miles
Calories Burned:       641
Cals. of Fat Burned:  13% or 83.33

Time to eat and drink a recovery drink too.  Good Times!

Getting older and working out

OK, in nine days Ill be 49 years old.  Holy crap.  I met up with an old friend from back in NYC when were in our late twenties - she too felt like we haven't aged yet - It's weired that way.  Now, when you look at how the body reacts to working out, I am not in my twenties anymore, clearly.

One of the things that I have to continue to do is stretch. And stretch.  The muscles as one ages tend to loose elasticity.  So, to mitigate that, a routine of stretching and yoga works.  Truth be told is that yoga is not my favorite.  Nonetheless ......  

That makes me think that I have to call my physical therapy office.   Later,

August 1st Hmmm

It 's interesting to me that I started this summer with high hopes of getting back in shape.  Then the frickin foot came into play.  The thing that is true is that I used the foot as a way not to work out - in part because I wanted to stay off it - in another because I should have stayed off it.  Now, the lack of workouts are a matter of course - in that I have fallen into a rut on the side of the path towards being fit once more.

That being said, I'm going to work out.

Later,

OK.  Brokeout the TRX and the 15 and 30# kettlebells. Here's the circuit:

TRX Deltoid pulls
TRX Push ups
TRX One arm rows
TRX Roll outs (core)
30# Kettlebell swing
15# Kettlebell Turkish Get Ups

Four rounds of the circuit.  15 Reps TRX and 10 Reps for Kettlebells
Total Time 32 mins
Cals out:   440 approx.

Need more water and recovery drink.  The temperature outside is hovering in the mid 80s or so.  I can tell for sure that my "wind" is not at all what it used to be.  The foot dr gave me the ok road bike - tomorrow in the am before the heat. 

Truth is is that I like the feeling right now after a good workout.  It's weird in a way that your mind (mine at least) plays with you, you know?  You know what you should do, but for whatever rationalization you come up with, you decide not to.  And there it is.  Fitness, diet, and general health comes down, in some ways not all, to decisions we make - our choices. Do munch down on the bacon because bacon is good, or do I try out turkey bacon?  Do I eat 4 slices of pizza, or do I have one.  What about that soda?  How about a some water instead.

Have to say, that the Paleo diet idea came and went.  I have to get more sustainable meals to buy in whole heartedly.

Later,

Dr. Visit for the foot

So, I went to the podiatrist about the foot.  As expected in a way.  It definitely is a stress fracture to the metatarsal bone on my right foot.  The fact the Dr could put a good amount of stress on it in different plains with no pain was good.  There's a calcium bump on the bone, which means that it is healing.

I'll be looking at my diet and increasing my vitamin D and calcium intake.  Also, the Dr told me that he has a protocol for coming back from this injury.  More walking and then slowly but surely starting to run again.  The 10% rule for working out is key - ie no more than 10% more when you distance day to day.

So, I got the OK to ride my road bike, which is sweet.  I'll start riding in the next couple of days.

So, more time in the boot and I head back in three weeks.

TRX Circuit - Backyard Hot outside

I ended up looking at the TRX basic training guide and completed the circuit for a half hour workout.  Granted, it was short but very good.  The temperature outside - easily 85 and major league humidity - didnt add to the workout.


I like the TRX system.  It is definitely not like using barbells, obviously, but the intensity is there - and by doing the sets in a specific time frame - 30 secs workout, 10 secs rest - over and over, it gets the HR up.  The circuit is the entire body and abs/core.  So, in a half hour you hitting your entire body.  Which is good, but I wonder if the intensity of the workouts, right now, are enough to really tax my muscles enough - food for thought.

On another note, I got my FT80 Polar Heart Rate monitor back a few weeks ago. Its up and running and I just update the software so I can download all my data to the Polar web site.  The HR monitor is great when I'm pushing myself hard.  I'm above middle age - read just shy of 49 - and the heart needs kid gloves - not that my heart is not doing well - I don't want to implode HR-wise.  Rest is good.

Ab/Core Workout 2nd of the day

Ok.  Went outside with the TRX and put together a core work out with a bunch of exercises from Ab Ripper X.  Used the tabata timer and set the timer for 20 secs on 20 secs off.  Ten rounds per cycle.  Four cylcles. 

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It was a short workout but intense.  I have to look at the length and incorporating more TRX moves.

Good times!!

Day 1 Again

I'm starting the 90 days of P90X over again - the foot issue was my rationalization for not working out.  Which, is partially lame and partially not.

I happened to get out of bed at 630 when Mrs. Ntckfit's alarm went off.  I got up, strapped on the boot, weighed myself, and got my workout stuff on.  I made some coffee for Mrs. Ntckfit when she would be up, put the huge ass protective dog collar on the dog, then head up to the family room.

I decided to start on day 3 of the program, as I'd worked out my chest two days prior using TRX.   The interesting thing about the X is that I know the excersises well - and moved through them with ease.  What's interesting, in a way, is the degree of strength that I've lost.  Makes sense. 

Yesterday I went to the grocery store and picked up all paleo foods.  Very cool. And I had an almost Paleo diet day - minus the empty carbs bagel in the morning.  It was good!

The meal plan for the day:

Meal 1-  Egg whites, green onions, feta cheese, cantaloupe   & P90X Recovery Shake
Meal 2 - Shakeology  
Meal 3 - Turkey and ?
Meal 4 - Almonds, apple, peanut butter
Meal 5 - Steak tips and brocolli

Water intake:

Mulitvitamin:

Other:

Mountain Bike Ready to Roll

I dropped off my bike before I went on vacation two weeks ago - and just picked it up.  Not going to ride it 'cause of the foot - though - truth be told - I feel that I could get away with it .... then there's the "what it the bone's not healed" thing.  Makes me think that I will just wait till I get the ok from the foot doc.

TRX Tabata Interval Training

First workout in a walking boot.  Went well.


The workout:

TRX Chest Press - 4 rounds 2 mins.
TRX Deltoid Press - 4 Rounds 2 mins.
TRX Standing Roll outs - 4 Rounds 2 mins.
Kettlebell Swings - 4 Rounds 2 mins. 

I think the fact that I have pretty much fallen out of shape is a key factor to this workout.  I remember burning up to 1000 cals a workout.  Can not get there overnight.  I have my polar heart rate monitor back and will begin to use it again.  It felt great working out outside using the TRX system.  I had my iphone and listened to tunes.

The GymBoss interval timer I picked up works well.  I set it for 2 mins. for each interval and 1 min. rest. 

The diet and water intake are next on the agenda.   It seems that I happen to be a tad lazy.  There it is and that is a decision that I made.  Sucks.  SO, screw that and the rationalizations - the deal is that in order to get fit, you have to be consistent and make a commitment.  I was unable to do so for a long time.  Read into that that my head was just not there - and that is something that is so easy to write - and to know so well - but there it is.  I didn't want it.  Why now?  Why do I feel that my health should take precedence over everything?  Well, it has to do in part that our health - Mrs. Ntckfit and I - is essential to our lives.  It affects so much of what we can do now and will do as we get along in years.  

Week 6.5 in the Walking Boot

Right.  Man, this boot really sucks.   Not the boot, but the wearing of it.  I have an apt next week with a podiatrist.

So, a Crossfit gym opened literally 5 minutes from my house.  I dropped by and talked to one of the owners.  I have to take a foundations course so that they can assess how fit I am.  I can tell you that Im pretty much starting over fitness wise.

What's interesting to me is that Mrs. Ntckfit has decided to get back at it herself - so were in this together.  She'll continue to do her Jazzerise thing, weightwatchers, smoothies, and less intake overall. 

The TRX suspension system arrived over the break - I pulled it out and read over the programs and the directions for setting it up. 

More later

Week Five walking boot

I went to the doctor for a cold thing and ended up talking about my foot. She set me up with an air cast walking boot. I meet w a podiatrist in two weeks.

Week 4 in the walking boot

Ok. The foot is feeling better. Which is good for a variety of reasons. I'm on the 4th week in this thing, and it's starting to look kind of ratty - the boot.

Hanging with Frank the cat right now while I wait for a delivery. Gripping.

http://www.braceshop.com/productcart/pc/AirCast-SP-Low-Top-Walking-Boot-97p933.htm

Have to say that my focus on getting fit has hung .... It's just frustrating. Which is lame and a rationalization for being lazy. And there it is. I'm planning to drop off my mountain bike today. I'll get it back and begin to ride when the fricken foot is healed.

I wonder what the hell goes on with then foot and the fractures that I've had. This one is the forth. Time for research.

Ok. Holy crap. Now I've an idea what I do. I overtrain. Period. It's the lack of a coordinated plan to worlds towards inter vas that indues my feet. The time for recovery varies fro six weeks to three months. It's recommended that I don't use the foot until then pain is gone. Makes sense. Looks like I have not the best walking boot right now. I found the air cast walking boot which fully immobilizes the foot.

There may be issues with my gait, the face I'm flatfooted, and calcium issues. Hmmm. Lot more than expected. I have a call into Mike, on of PTs that I see at Foundation Performance.

Week Three in the Boot

Gah!  It is officially summer and I"m in this fricken boot for two more weeks.  Like I said, Gah!

So, it looks like its going to be a busy summer.  Tons of stuff on the horizon.  Im going to pick up a TRX  - what do you call it? - system so that I can take it with me to the cape, to the island, to wherever. 

The foot is feeling a lot better these days.  As is the shoulder.  (I had pretty bad frozen shoulder syndrome - its were the capsule of the shoulder gets all wonky - read adhesions and a bit of scarring - nasty stuff.  Anyway, its freeing up.  I just have to work on the internal and external rotations.  Hmm.  Im so done with PT and injury.

But, PT rocks!!  And injury happens.  Deal and move on. 

SO, on I go.

Week Two in the Walking Boot

Right.  Second week in the boot.  The foot doesn't hurt like it did last week, but I can still feel it.

I ordered a GymBoss interval timer so that I can begin to mix up some functional fitness workouts into the program when the foot heals.  The program will look something like this:

Monday          AM  P90X      PM Mountain Bike or Rollerblade
Tuesday          AM  Insanity    PM Hills Road Bike
Wednesday     AM  P90X      PM Mountain Bike or Rollerblade
Thursday         AM  Insanity    PM Intervals Road Bike
Friday             AM  P90X       PM Mountain Bike or Rollerblade

Now, doubles will be intense.  On days of Insanity, I can burn between 500-950 calories.  Add on top of that 500 or so riding the mountain bike.  I'll have to watch what I eat.

Last year I worked with a nutritionist who looked at my diet and what I was doing at the time for workouts. At that time, I was 167 lbs. or so.  He told me that 2900 cals would be what I should shoot for, then with the calorie deficit to lose the stomach ring, a 500 cal deficit.  So, then I was shooting for 2400 cals.  The breakout in terms of percentages was 45% carbs., 35% protein, and 30% fat.

The more I think about it, following this plan along with P90X and Insanity, I was loosing about 1% body fat a month - which really is not that much - or is it?  Hmm.

I finished the Advocare cleanse and the 24 day challenge.  No change in body weight or fat %.  Interesting.  I was reading about the contents of some of the product.  Odd things about ephedrine and reformulated sugar with a new name.  I have to look into that.  Suffice to say, I may go back to Beachbody products - as I know that they work. 

Running in The Heat

It's currently 98 degrees outside with nearly 90% humidity.  And I was thinking, "What if I went for a run, what would that be like?"  Well, with this stress fracture, I'm not headed out - my foot is broken - so I did a litter research because the crack should be set in four weeks - its been nearly two weeks in the walking boot so far.    Read more....

So,

Stay Cool

Three ways to keep you cool and comfy on your next run in the heat. By John Hanc Image by Sam Weber Published 07/05/2007
 

Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.

The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."

The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful."

Source: By John Hanc     http://www.runnersworld.com/article/0,7120,s6-238-267-269-11985-0,00.html

Sunday Night

Well now.  I hung out with my oldest friend this weekend.  We went to the USA vs Spain soccer match at Gillette Stadium outside Boston. USA was spanked and then some.  We went down to Falmouth and met Mrs. Ntckfit for suds and pizza.  Later, back to the hacienda. 

Mrs. Ntckfit and I worked on the yard all day.  This is absolutely gripping stuff.  But, truth be told, the house and the landscaping look sweet.  Dropped off Mike at Amtrak and head back to hacienda North.  More yard work.

Tomorrow I will have one week in with the walking boot for my stress fracture. More than three weeks to go.  It kind of sucks that its summer and I have a broken foot. Gah.

Later,

Blade Runner

Ok, that's random.  Blade Runner.  Its one of, if not my favorite movie. The voice over and the story are great.  It's pulp fiction science fiction. 

So, day one with the freakin walking boot.  The foot is the foot - I have to suck it up and get back at it. Have to say, though, that its taking a bit out of the motivation.

184.8   24% today.  Hmm

Stress Fracture to the Foot. Gah!

OK.  Ordered a walking boot for my foot.  And what is not so great is that its effectively put a stop to my HIIT - which I can take but need to figure out how best to get my heart rate up.  What is disappointing is that I was on a good run, then the move, now this.  So, for those interested:

A stress fracture is generally an overuse injury. It occurs when muscles become fatigued or overloaded and can not absorb the stress and shock and repeated impact. Fatigued muscles transfer that stress to the nearby bone and the result is a small crack or fracture, in the bone.

What Causes a Foot Stress Fracture

Stress fractures in the bones of the foot are usually caused by over training or overuse. They can also be caused by repeated pounding or impact on a hard surface, such as running of concrete. Increasing the time, type or intensity of exercise too rapidly is another cause of stress fractures to the feet, as is wearing improper footwear.

Day Ten - Back and Chest and Ab Ripper X

Right.  Back at it.  The weekend move really messed with the schedule. And the fact that I knocked myself on my *&^ moving a ton of stuff.  Well, that is more a rationalization than anything. I have to say that I set the alarm two times for 4:30 AM and bagged it.  The bed is such a draw.  I used to pop out of bed and head down every single morning for nearly three years.  Three years.  What happened?

Funny how working out is after a while.  I can feel the change in two weeks - more energy by far.  I think too that I have been eating a lot better contributes to that.  The paleo diet is out there, I've been in and out in doing it completely, having difficulties with following it ..... hmmm.


So doing P90X again, man, I think its time to turn the sound off and plug in the iPod. This is the second time I did Ab Ripper X since I started again.  I forgot how I liked it, but didn't.

The truck. That was .... Interesting. I used to drive a truck like this one 6 hours a day. 25 years ago. It all came back.

Hmmm

Right. The workout last was a bust in that I tweaked my foot.   Stress fracture most likely.  It's not as bad as its been, and today I have to move into a new house.  But, what has happened is that I had two days in a row off - I know - and now its going on a third.  Sunday will be interesting.  So, no leg workouts for a bit.  Next week, I'm picking up a hard soled shoe.

 

Big day today!

What a day.  Moved a boat load of stuff.  More than that, really.  3/4 of a 27 foot Penske truck.  We made it to our home and that was it.  The move continues tomorrow.  I didn't have a weight resistance workout with dumbbells, but my oh my, did I get a work out in.   Time to eat dinner and hand with Mrs. ntckfit.

Day Nine- Kettlebells and Interval Run

And its raining.  I'm sitting here on the couch and getting ready to change into my workout gear - nifty wicking shirt, compression things, sneaks, Saucony hat, oh, and shorts n socks. Gripping stuff, I know.  My dog is staring out the window waiting to be fed.  So, I decided to post prior to the work out - and here it is.  Man, this is a very gripping post.  Hmm 

I ate clean as a whistle today and drank a ton of water.  I'm on day for of an Advocare cleanse and it's working out.  I haven't noticed too much of a change.  But something is up.  More energy maybe?  Hmm.

Mrs. ntckfit (thanks Ryan) found the tickets to Elvis Costello - we're going to see him Friday in Boston.  She'd lost them in the cyber world of her online email accounts. But, alas, with guidance from afar - ticket agent - they were located. Yes.

Off to swing and run.

Right.  Starting over workout.  Gah.  Let's see, the intervals were great - 90% max for about 15 total mins. Then KB swings.  I went with the 30 lb KB.  Fine.  Out of shape.  Given.  Turkish Get Ups - used a boot for form for the first set then went to 15 lb KB.  I was running out the last interval and I tweaked my calve.  The one I tore about three years ago.   A strain and little pain.  Time to stretch.

Meal 1 - Advocare Meal Replacement Shake

Meal 2 - Two hard boiled eggs and almonds

Meal 3 - Grilled chicken and mesculan salad, walnuts, avocado, and blue cheese.

Meal 4 - Apple, hard boiled egg - a bit apart - and some almonds

Meal 5 - Avocado salad with shrimp, and some sort of sushi - haven't headed out to dinner yet.

Dinner tonight. Chicken with salad. Yum.

Day Eight - Shoulders and Arms

It's 5:31 AM and I'm finished working out. Started at 4:30, completed shoulders and arms and 1/2 of ab routine. Weird thing is the body weight and fat.  Odd.  182.4  25%

Great day, eating wise.  I ended up eating chicken, a sweet potato, and asparagus for lunch.  Man.  That was good.  Anyway, the morning meal sucked.  Bagel and egg.  Well, not really, but I'm working on eliminating breads.   I actually thought of not taking a sweet and low with my ice coffee this morning, but my local server already made my regular.   The take on the Paleo diet is tre cool.  Good food - not processed crap.

I ended up reading a lot about strength conditioning - and this one blog called - cannot find the link.  Damn.  Well, I'll find it again. The site was put up by this fitness pursuant - nice - who had a plan for 2011.  He broke it into 90 day blocks.  Sounds good, as P90X is 90 days. Then he was going to go into Insanity for 60, then on to TRX and Kettlebells.  If I got that wrong, its close.

Anyway, so I was thinking, "Why not do that?"     So, that's what coming here.  I have to pick up the TRX gear.  I think during Insanity I work in resistance with the TRX.

Night.

Day Seven- Afternoon Run

Well, the alarm went off and it looked like it was pouring out, so I didn't go for run at 5:00 AM. It hadn't rained, so the run happens this afternoon after PT.
Sent from my iPhone.

Just in from the run - 25 mins. total time. HIIT.  Intervals of 1 min at 90% max. then a 30 sec rest, then again. Winded.  Good workout.

Shopping Day

Right. Went shopping with a list that I took from The Paleo Solution by Robb Wolf.  What did I get, let's see: Strawberries, cantaloupe, avocados, bell peppers, steak tip meat, ground turkey, carrot sticks, onions, sweet potatoes, and baby spinach.   Here's a video about the diet.




With what I have in the fridge now, its looking good for a good week of eating.   I mentioned the Advocare cleanse in the post below.  A co-worker put me on to Advocare and it looks like a great product. I'm suspect of products that are out there, but in in a healthy way.  I've seen what P90X and Insanity did for me.  Now it's a "wait and see" with this upcoming Advocare cleanse.

Went to to a local diner for breakfast and logged into Fitday.com mobile.  The Fitday journal, logging into Beachbody for the workouts, and this blog all keep me honest.

I'm looking into TRX right now too. 

Time to cook some meat.

Later

Day Six - Back and Chest

Right.  Day six of P90X.

Just finished the weight resistance part of this morning.  About to start Ab Ripper X.   Truth is that Im the edge of bagging ABX - but will not. 

This is the third time I've done the program.  But its starting all over again.  Current weight - 181.8 lbs. at 24% body fat. In a month or so, I'm going to work in some Insanity cardio workouts.  Both programs are Beachbody products.

This week I go shopping for food that follows the Primal Diet.  That should be interesting.  I'm going to fire up the FitDay.com account to log my food.   I know what I need to eat, when it comes to total calories and fat, protein, and carbs percentages.  So, after shopping, log it, I start an Advocare cleanse.

Later.

Hola! No workout today

Hmm.  I got up early to go for an interval run, and holy crap, my glutimus maxius was .... well, the pain was there.  It was from the lunges yesterday.  So, I bagged the run.  The thing is that that sucks.  Well, maybe not "sucks" but I could have gone, maybe should have gone.   Chalk one up to getting back on the path, this day was a rut.

Day Five - Legs and Back

AHHHHHHHHHHHHHHHHHHHHH.  What happened to my blog - I put, what, three hours or so into the design, and "poof," it's gone!   Grr

Anyway, I got up at 4:30 AM this morning.  I know.  Holy crap!  But the leg and back workout was sweet - the legs still ache and its 12 hours later.  That says something,  More later

Day Four - Morning Run

Well, I got up and out for a run.  Now, it was the second run in seven months or so.  And it wasn't pretty.  Run. Walk. Run.  Walk.  You get the picture.  But I got out.  That's the thing.  Better one mile than none. 

I never thought that getting back would be like this, but what did I really expect?  Hmm.  The not so strange thing is that I feel good about getting back at it.  And what I know from past experience, when your diet is dialed in, the number of calories is spot on, your eating protein after working out, tons of water, and you mix up strength resistance and cardio (preferably high intensity interval training) your body slowly but surely begins to shed fat in layers. It's a matter of commitment.  And truth be told, I have a part of it going now, the workouts, but the diet, water, etc. have yet to be dialed in. 

So so far this week, four workouts in and the weeks not finished yet.   Off to close on a house.

Mill Pond, May 12

Reflections in the AM

Not today

Southside Beach, Nantucket, MA

Day Three - Shoulders and Arms

Done.  Right, this is my favorite workout of this program.  Feel good.  I was going to workout yesterday in the am and the alarm didn't go off.  Hmm. Subconscious mind at work? Hmm.

I was reading about functional fitness.  Looks good.  The workouts that really workout your whole body are intense in a different way, rather than the isolated weight excercise workouts.  Like flipping a huge tire, or swinging a sledgehammer.  Crossfit takes functional fitness to a new level.  There's a new gym that opened up that is works this angle to.

Day Two - Morning Run

Went out for a short run, interval style, and came back and jumped rope.  Have to say that I was sucking air big time.  Time will change that.

I keep in mind that I was worse off than I am now two years ago, when I started P90X for the first time.  But any way you slice it, getting back in shape is a bear.  Most likely its the start up that causes so many out of shape people to just bag it and grab a donut.   I know that first hand.  Inconsistency is the hobgoblin of out of shape people.  And guess what?   That described me to a 'T'.

Day One. Chest and Back plus Ab Ripper X

So, I started P 90X today, first day of 90 to come. The workout was great.  I'll stopped working out partly due to a nasty shoulder sprain that turned into "frozen shoulder." So, the first day is in the books and I feel great about it. ABX was tough.  I know that time will change that. Heading off to down a recovery drink.

So I was thinking that the reason for the shoulder putting out of action sounds lame, in a way.  It was something that scared me like no other.

I found out I sprained the AC joint on my shoulder.  And by not using it, my shoulder literally froze up.  The range of motion just, well, it was NOT good at all.  My PT (she is incredible, btw) told me to talk to a orthopedic surgeon about my shoulder - and that I might have a torn rotator cuff.  And that would suck big time.

So off I went to a hospital in Boston and had my first MRI.  The next day, I met with the surgeon.  It went well until there were four doctors in the exam room and he brought up interesting here.  "Oh shit," I thought to myself.  "I have a tear, I HAVE A TEAR!"   But no.

Teres Minor Muscle

Turns out I had a tumor in my shoulder, I know.  It was in the teres minor in the shoulder, taking up a lot of the muscle.  Hmm.   The doctor told me that he was setting my up with a colleague and friend at Dana Farber for an biopsy.  So, I was headed to one of the foremost cancer centers in the world.  Holy crap.

Fast forward and the biopsy came back negative.  What I have is a lipoma in the muscle - very rare.  Lipomas are just fatty tumors.  Did you ever have a dog that had bumps under their fur?   They're lipomas.

So, after three months of PT, I received the green light to start lifting weights again and today was day one.