Todays workout

Did a nice upper body workout today. I do train most days. Always do shoulder rehab on the cable machine first.

Triceps got bombed, some pullups, ab & core. No cardio only because the machines were busy.

Knee is coming along quickly & I iced most of day two. I hope to have a brace tomorrow. There has been no swelling but still hurts like hell at times. Also if I walk outside I need the crutches to relieve pressure. Yesterday it hurt to bend but today it does not.

If I rehab it will be gone in 1-2 weeks – a stage one injury thank god but I will wear the brace for activity for a few weeks.

Quadriceps Tendinopathy

Kapow – working out yesterday my knee kind of hurt – I knew

Quadriceps tendinopathy for the first time in my life & 5 months from 50 I have finally done a knee.

My Rotator Cuff is really getting better too but I have joint issues. What can I do at my age?

I will start taking 4mg cissus daily & go on some IGF cycles. I already take collagen & have a good protein intake.

Life is good. I will survive.

I am on crutches for a few days – its not swollen but is a little unstable & very painful. I guess I will know in a week if its stage one or two.

Icing it every hour or two & ordered a brace.

My New TENs EMS Device

tens machine

I got a Twin Stim EMS/TENS device from Roscoe Medical. Its a great little unit & has TENS, EMS, Interferential & Russian stim modes. There are several mode settings for each and many parameters such as frequency, wavelength etc can be modified. I have not gotten into that yet but took it with me on my trip down south.

I can say that out of the box its not as strong as my Chinese TENs which makes me numb but maybe if I change the settings it can do that? The Russian stim seems moderate but having used it on my biceps with very light flexing for 20 minutes – they were sore after for 2 days so that definitely works.

The interferential feels great too so what remains to be seen is if I can get more juice out of it. Works off main or battery & I assume they are made in Taiwan by this firm Everyway Medical

Back to Queenstown for fourth trip

Yes finally my rotator cuff was healed enough to carry both my 120ltr bergen & small day pack at the same time.

Off I went for a 19 day visit. The plane landed at around 2pm. Weather was overcast and I booked into a private suite at Nomads Backpackers for the first night.

I had no idea if my tent would still be there as last year I did not get up the mountain.

I was pleased to find it on the first day after a two hour climb – that first climb was tough. The next day I cheated & took the big bergen up via the gondola. I set up camp & remained in tent for the next 2 weeks straight.

I climbed a total of 20,000 feet in those 2 weeks. Maybe lost a kilo – and I lost a clear amount of belly fat so I am looking pretty fit. It was a substantial body composition improvement.

My diet was chocolate bars, trail mix, nuts & delicious roast mutton which the local supermarket sells super cheap – fully cooked whole legs of lamb.

I had a couple of salads & took most of my supplements including Ginseng.

I went on a cruise of Lake Wakatipu & had a road trip to Mt Cook.

In short it was totally beautiful and again my friends the little birds sang to me every evening & came home to roost in the tree above my tent. I was pleased to see the wild goat family is still there too.

Next trip I want to hike up the remarkables which will be tough & require a healed up shoulder. I also want to do a few days at Doubtful Sound.

gareth thomas queenstown

Mt Cook

Mt Cook

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bendigo

queenstown

My current supplement regimen

I am 8 months shy of 50 but people say I look like I am in my 30’s or 40’s.

I do have some aging issues but I put youthfullness down to a few things.

Meditation – at least an hour per day, Diet – mine is not perfect & I could do with a wife but I try & eat healthy, Exercise of course.

Finally is supplements & if you dont use them you are missing out.

Heres what I take at present.

Multivitamin, mineral & herb – most but not all days

High strength B – many days but not most at present as its a super strong dose

Resveratrol – daily

Quercetin – daily

DMAE – daily

Green tea – copius amounts daily

Decaf coffee – one cup per day

CoaCoa – I go through spells of this daily for a while

Ginseng – I try & take Panax daily but sometimes run out, also siberian is great before training

Acetyle-l-carnitine – occasional spells of daily use, its a great nootropic with creatine

l-glutamine – occasional daily

BCAA – occasional daily

Black Ant – occasional

Pine Pollen & nettle – occasional

Colostrum – daily

Beta glucan – occasional

Collagen – I should take daily at my age but its occasional at present

My two favorite places to get supplements: Purebulk & Nutrabio

On a final note I have not had a cold or flu for a long time – well over a year which is unusual for me. Perhaps it was the relaxing rest I had while injured. Perhaps it was the bottle of vitamin D I took during winter or the Vitamin C & echinacea. I dont know which of these did it but I suspect the low stress & vitamin D did the trick.

In for the long haul

Glad to say my rotator cuff injury is really coming along nicely. I am now doing some pretty robust activities and although it stll hurts a bit frequently I can see that it really is nearly better.

This is a long term injury – a rotator cuff tear. I am 14 months down the track now & I expect in 6 months to be saying that I am better.

But I still am not benching or overhead pressing with anything great – over head press especially.

Benches I can do isometrically as hard as I like but I aint pressing 400lbs on this sucker like I used to.

Not sure when I will be back into that & overhead press will be the final exercise that returns.

Still training at 70 & beyond

This is the 21st century & 20 years from now I wanna be like these guys – or better

old bodybuilder

…And here is a post from Mark Hunts site along the same lines

72 year old bodybuilder

Acupuncture & TCM for rotator cuff injury

I have had five acupuncture treatments & one cupping

You can get your own TENs & cupping sets and ask the acupuncturist for a program to apply on your self – I intend to do that next week

I am trying to regain full strength after my recovery – as ever its a slow process with rotator cuff injury.

acupuncture shoulder

Designing a joint training program

I have made a couple of posts along the lines that at 49 it is a good idea for me to create a new training regimen aimed primarily at joint development.

Anybody like me that has trained for 30 plus years has a foundation of extensive muscular development.

With andropause comes collagen deterioration which is directly related to hormonal decline. One can dose on colostrum, antler and other supplements.

But there is an array of hormones and other biochemicals at play plus years of accumulated micro injury (and in some cases macro).

So having torn and now largely healed my RC I have spent a year doing shoulder joint physiotherapy. Basically its bodybuilding for your connective tissue.

So its a real good idea to do this for the entire body – right?

Jaw, Neck, Back, Hips, Shoulders, Knees, Elbows, Wrists & Ankles.

All points where disability comes up in masters athletes.

Obviously this requires a paradigm shift as so much time will be involved there is not going to be time for a standard bodybuilding routine.

But my body is built & on this routine I can maintain mass & strength – maybe even make gains.

Certainly much of what we call bodybuilding & power training can be a part of this routine.

However there will be much more derived from physiotherapy exercises for the specific joints.

For the shoulders you must train like you had a torn RC, same for all the rest following the carefully designed protocols to develop the integrity of those joints.

If you do this for two years training specifically for joint integrity you will have transformed the internal structure of your body allowing you to periodize with power lifting & bodybuilding as a masters athlete.

I have the shoulder routine down now & even as recently as 3 months ago I was still finding important new information after months of intensive research on shoulder rehab.

Next I will introduce hip & glute training – again it will take months to get down, then I will add back & spine.

Eventually a year or two from now I will have my own training system totally focused on my joints & connective tissue.

I’m doing this for longevity.

Now as a part of this longevity I must add the correct cardio vascular protocol HIIT – which I already do.

I must add qigong & yoga methods, herbalism and other modalities to enhance my longevity.

Once I finally move from New Zealand to the UK I will indulge in peptides, SARMs, hormone replacement & stem cells.

It wont happen over night but I will develop a proper athletic conditioning system for older athletes.

Where we all seem to falter is the joints primarily with cardio vascular coming second.

I am also an avid cognitive enhancement enthusiast so that too is part of the program.

My goal: To still be an athlete with good health & a good physique well past 60 & by 2038 even beyond 70.

At present I call it “joint centric training”

Rotator Cuff Progress

Yes I am past the one year mark with this injury. Its nearly better but manual work is still very ache inducing. In the gym I am regaining my upper body power. I can do full body pull ups again and my bench is increasing nicely.

I still dont press over head & wont for some time. I tried to paint ceilings for several hours at work & got bursitis in both shoulders for about 5 hours.

Apart from that its pretty good and I have begun acupuncture to help with the final recovery.

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