Tucker:The suspense is killing me

I was able to get in to see an orthopedic surgeon a week ago to check out my knee and elbow. They did some X-Rays and a couple tests while I was there, and the doc didn’t seem too worried about my knee. He said there’s been some wear on the patella tendon, but the culprit has been that my lateral quad and IT band have been so tight that they are pulling the knee cap ever so slightly out of its proper tracking path. I think that’s just a symptom of my lack of strength and coordination in my foot and leg on that side, and since I’ve been doing a lot of work to improve that, now just opening up and unknotting my leg is all that’s left (I hope). He referred me to a good tissue therapist and gave me instructions for daily foam rolling and stretching to loosen it up.


As far as my elbow, he tentatively thinks it’s synovitis, which is very similar to tendonitis, but instead of an inflamed tendon it’s an inflammation of the synovial membrane that cushions the joint. He did however, say that he wants me to get an MRI on it, as well as get a blood test for arthritis. At this point, it looks like there are three possibilities – one, just regular synovitis, two, a degree of arthritis and maybe a combo of arthritis/synovitis, or three, some form of tissue being torn or worn away and stuff floating around in there (cartilage, frayed tendon etc.). I’m crossing my fingers it’s just number one and maybe it’ll take a cortisone shot and lots of rest, or some kind of treatment plan that doesn’t involve surgery. I should hear back later this week on the blood test and MRI… And the suspense is killing me!


For the time being, I’m just doing stuff that doesn’t hurt or make the joints crack or pop, so pretty much normal bodybuilding work, very light and no direct arm work. I’ve been playing with the muscle groups a little bit and keeping myself entertained in the gym, and came up with this fun hamstrings, calves, lower back/posterior chain workout below, as well as some normal shoulder, back, chest and quad work.


Calves/hamstrings/glutes/lower back

Warm up –

McGill Big 3, core and lower body work assigned from Craig (Banded side walks, monster walks, single leg hip thrusts, goblet squats, plank variations)


Seated calf raises

Standing calf raises

Seated hamstring curl

Lying hamstring curl


Adductor machine

Machine lower back extensions

** Back extensions aren’t usually recommended since they directly flex at the back, but in an effort to build a little bit more coordination in the area, I’m using one of the machines and keeping the weight light and ROM short.




Warm up –

McGill Big 3, core and T-spine mobility (plank variations, dead bug against wall, banded dislocations, around the worlds overhead w/ 25 lb plate)


Machine side raises

Seated incline front raises (palms down, bringing DB’s together at the top each rep)

Single arm cable front raises (neutral grip)

Seated DB shoulder press

DB rear delt flies SS w/ machine shrugs

Cable upright rows SS/ face pulls



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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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