So it’s possible that your workouts could have contributed to your arthritis, although it’s also important to remember that arthritis is incredibly common: according to the Centers for Disease control, 46 million adults in the US have the disease, and that total is expected to increase to 67 million by 2030 (http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5617a3.htm ). The CDC also estimates that the lifetime risk of developing knee osteoarthritis is nearly 1 in 2 (http://www.cdc.gov/arthritis/resources/spotlights/osteoarthritis.htm ). Thus, it’s tough to say with any certainty… it’s something that might have happened regardless of your training history.

I will be interested in John’s stats when you’re finished.

Thanks Elissa

The workouts have a defined shoulder routine, which is not an area I’ve often emphasized, since I work my shoulders hard in other ways. But the higher rep front/lat raises and rear delt work has been beneficial: I’m seeing more definition. Also seeing some deeper cuts in the upper back.

The main benefit – from my perspective – is that it’s given me some ideas to incorporate into subsesquent workouts.

John has shed a few pounds: he’s now reliably below 205 lbs. We’ll be checking his body comp after the 9th week, to see what other changes have been made. Visually, however, he’s looking firmer, and his pecs and hams are more noticeable.

If I were to do this again, there are a few exercises that I’d replace… for example, one of the heavy exercises from yesterday’s workout was weighted step ups… now, I think this is a great exercise, but at higher reps where lighter dumbbells can be used. Trying to do this carrying max weights (4 RM) and using a slow tempo raises stability issues… in fact, John balked after one attempt, as he felt he was at risk for falling over (being tall and having long legs made it worse, I think). So I had him substitute unilateral leg presses (since walking lunges were already part of the line up) – which he was much happier with, and felt he got more out of.

John has also continued to struggle with choosing starting weights. In part, this is HIS fault – I’ve been bringing my entire log with me to the gym for each session, while he just brings the log sheet for the week’s program. Thus, he can’t consult his “history” to make better estimates (yes, I’ve brought this point up, but… ). Nonetheless, it’s still a challenge, as the exercise you did last week for 15 reps might be the one you’re doing for 4 – 6 the next. This is where experience tells, methinks… I have a better feel for the weights than he does.

But that’s the nature of any “canned” program, methinks… there are always gonna be a few things that need to be tinkered with, in order to optimize it for individuals.

Yes I agree, the time change makes it a pain to do any outside things after work.