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  1. Hello. Im new here and hope I can get some help. I apologized in advance for a long write up but feel you need some details to answer some of my questions. Iv been training since mid-teens, and hit training hard in my late 20s into my early 30s, made some nice gains, then stopped and never returned until now in my mid-40s. I had made many mistakes through this time such as sticking to the same routine doing the same exercises on the same days, and not understanding that there were more ways to induce hypertrophy than just lifting more weight. I Trained with my brother back then and we both feel we need to get back into shape while we can in our 40s. Of course, we started off where we left off, and I have been spending some time learning some of what we did wrong including making a mess of our diets. The difference back then was in our 20s our body could handle these mistakes better than now because we have no injuries, wear and tear, higher test levels, and much faster metabolism. One of the reasons we stopped is it just took over our lifes, we wanted to come back and make it more simple while not having the same high goals as back then. I have been following the videos from AthleanX on yourtube and perform our exercises based on Jeff Cavalier,s good form. Goal: Loos fat. was about 22% bf, now about 16%, aim is to see upper abbs around 14% bf Get fitter, more agile, athletic Gain muscle Routine: I have back for 8 months doing my same old routine for this time so far. We perform all core exercises and change them from week to week. Al sets are with good form and aim to do at least 3 to 4 sets with negative reps. Mon: Chest, Triceps, Wed: Back Biceps, Friday: Legs Shoulders. 5 days a week I follow AthleanX Abb promise which is a short but intense workout around 6 min long. Diet: I stated off using the Samsung S health app to get myself going, then gave it a few months, then returned to check on it for a week. I started off with in mind to lose fat gain muscle by dropping calories to kik start it off. First 6 months sub 1200kcal. All clean foods assisted with 2 protien Isolate shakes per day . I was getting 1g per lb of body weight. I was not clued up on marcro splits, I just made sure I was eating healthy, where as in fact I was not getting enough callories in and certainly not enough fats. Jan 2019 I was 14.1 stone. June 2019 I was 13.4 stone. July I stopped loosing weight at 13.2 stone. From 20/08/19 I upped my diet, looked at my macros and started off with 1600kcal and each day raised it a bit hovering around 1800kcal, at times higher into 2000kcal. 01/0919 my body started to shift weight going down to 13.1 stone assumed from the kick start of my metabolism. 09/09/19 Im now at 12:13 stone. Progress: Jan 2019: Weight 14.1 stone Biceps: 15" Waist: 36" Chest 41" I could not lift my body weight up on lat bar for more than 1 rep Sep 2019: Weight 12.13 stone Biceps 16" Waist: 34.2" Chest 44" I can do 3 sets of 10 reps on lat pull up bar slowly Injuries, recover, and wellbeing. Despite the low calories I was making progress in muscle size, fitness, and never felt the mental effects of overtraining at all. In mid Jun I noticed I was finding my muscles where losing some strength, and where not recovering as well, I had noted this in my training log. In early August during a month where I was training alone, I pushed myself in trying to handle a DB press weight that normally I would have had handed and placed on my chest, from this I got a pain in my right shoulder. I carried on through this but included rotor cuff exercises every day after this happened. over a month later its still an issue. Iv seen the docs and wait to see a specialist. Meanwhile, during that month I noticed my biceps where getting weaker, and my left shoulder also had some pain and issues. At this time however some exercises where going up, but noticed that for some reason I wasnt getting a pump, or at least my arms had lost size as they where no difference between before and after a workout. A few days ago on the phone for a long time, and after the call my bicep went into a cramp, it lasted 30min then I could not use my arm till next day, today its still recovering. Where should I go from here. I had just got my diet up in callories, eating well, still doing abb workouts, but have two shoulder issues, and a sore bicep. Im having all this week off, but not sure were to go from there. Is my routien due for a shake up, should I not train at all with certain exercises to allow shoulder time to heal? Thanks for your advice.
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