Alas this section starts with injuries and issues…

INJURIES @ 20/06/2026

Shoulders: For many years I have had pain in my right shoulder, since getting into weight training I have found I cannot do a simple shoulder press, not on a machine, or using dumbbells, any pressing movement above my head I just cannot do it with any real weight, yes I can do very light weight but I am talking a weight that I can do 25 to 30 reps with, higher weight I struggle to be able to do the exercise without pain. As a result I am trying to stick to other movements until I can hopefully improve muscle strength maybe then I can look at other exercises, if not then I am simply stuck doing other movements like DB side laterals.

Back: My back seems to be a weak point, I have developed an issue in which my chest is stronger than my back and as a result my chest pulls my shoulders forward which gives me upper back pain, this does not prevent me working the area, in fact I need to do more work on my upper back to fix the problem. Due to the issue I have poor posture, my shoulders roll in, it is really only an issue if sitting at a pc, standing or walking, either way the solution seems to be make the back stronger. As a result of this I will cater a little more back work into my program, not a great deal but just a little to ensure my back catches up with my chest.

Right Knee: This one is a little tough, I have multiple issues with my right knee, I have a Meniscus Tear and a 42mm Cyst, in addition I have Quadriceps Tendonitis, the Quad tendon should improve, the solution is make the muscles around the knee stronger, it is not simply quad, I have to make the hamstring and glute stronger too, I have been seeing a physio for this one for a while now, I am very hopeful TRT will help here, the Meniscus is an issue, it will not go away the cyst prevents it from healing, many do not heal on their own when in my age group, the cyst is too long to drain, my options have been either surgery which the surgeon suggested not a great option as there is not quarantee of a better outcome, I have been told to improve the muscles around the knee and learn to live with the meniscus tear, so that is the goal, improve my leg muscles and do the best I can here. With the Meniscus tear that makes heavy squats and leg press a problem, I cannot go to heavy or too deep in the movement as that movement risks inflamming and worsening the tear further. I do need to do a little extra on my right knee as part of my rehab. Most movements around my right knee will be limited to less range of motion.

HERMATOCRIT (HCT) @ 20/06/2026 – 52