Recovery after major shoulder repair

[fittofattofit]

25th June 2011

159lbs

1 week 3 days post-op

Legs!! right arm!!

Hack Leg Press
17, 16, 16, 16, 20 x 320lbs

Calf raises on Leg Press
20, 20, 15, 15, 12 x 320lbs

Cable biceps curl - right arm
10, 10, 10, 10, 10 x 30lbs
slow and full range of movement

Rope triceps extension R arm
10, 10, 8, 6 x 40lbs
10 x 30lbs
10, 8 x 20lbs
slow and controlled - triceps burning!

Roman chair sit-ups
20, 20, 15 x BW+10kg

60 minutes

Stretching after and getting a good burn out of the hammies and glutes - I think that I should alternate this with BB squatting when I get back to that - maybe going for a power hypertrophy split and doing the leg press on the hyper day.

Now trying to get 2 lazy teenage daughters to shift their ass*s!!

[Khryz]

You take your daughters to the gym with you and show them how the boss works out with 1 arm? XD

[fittofattofit]

You take your daughters to the gym with you and show them how the boss works out with 1 arm? XD

One's eating chocolates and the other is watching TV!!

And yestreday's pic bumped - a bit blurry

My weight is still lower than I'd like, but my core has stayed solid and bodyfat is ~ 11%
Nice multi-coloured bruising now!

[nwskier]

Happy Belated big 5-0! Didn't realize the day had passed

Congrats on the recovery process too!

[fittofattofit]

Happy Belated big 5-0! Didn't realize the day had passed

Congrats on the recovery process too!

Thanks for dropping in!
I don't feel older mentally than I did at 25 - it's just that my joints tell me otherwise!
4 operations in a year - I mean, how much can a koala bear?

[fittofattofit]

26th June 2011

160lbs

1 week 4 days post-op

Arm/row/RPM

DB hammer curls R arm
7, 7, 7, 7 x 17.5kg (38lbs)

Single arm Seated rows - r arm
7,6, 5 x 45kg (99lbs)

10 minutes

RPM/HIIT/spin class x 50 minutes

Cycling in a sling is hard work - good for activating your core though!
I realise now that I need to do more cardio as a regular feature of my week. I used to be very fit and let that aerobic fitness lapse, and that affected my stamina in the gym. I have more time now, so if I can even get another cycle session in per week that will be good! Don't want to over-cook my legs at the moment though!

We fly out on Thursday morning to Sydney, then Auckland and then on to Santiago in Chile.
Damn volcanic ash might ruin my plans though! Flights to NZ are cancelled today!

[low blow]

So I come back in here and see you got a tenodesis done...very interesting because I may need that done in the future as well. Best of luck with recovery!

[fittofattofit]

So I come back in here and see you got a tenodesis done...very interesting because I may need that done in the future as well. Best of luck with recovery!

Thanks - I suspected it was always going to happen at some stage - I had LHB compression problems for a long time, so it was probably just as well to get it done 3 months after the last op - hopefully I'll get a good run at training now.
I had a tenodesis done on the right side, and it has affected my strength a little, but I'll just have to work harder at getting the mass back

Good luck with your tendon - hope you can avoid an op!

[nwskier]

Thanks for dropping in!
I don't feel older mentally than I did at 25 - it's just that my joints tell me otherwise!

that's the unfortunate side effect as we get older, heh. little longer recovery so it takes smarter lifting to make gains.

skiing in Chile? with that flight schedule sounds like you're taking the LAN flight. that's a great airline. be sure to check out the Las Condes district in Santiago for some great restaurants. I stayed at the Ritz a few years back and it was great- but if I get down there in August/September I'm absolutely staying at the new W hotel. Looks badass.

Chilean Wine FTW!

oh yeah, a walk through the mercado is pretty amazing. the weird kinds of fish, squid, octopus, barnacles, etc... and lots of little tiny restaurants tucked inside the fish market. The National Park is pretty cool too - amazing views if you take the gondola or funicular up. the train ride up that hill side is sketchy! something right out of a James Bond film. On a good day, the view of the Andes is incredible from up there.

[fittofattofit]

that's the unfortunate side effect as we get older, heh. little longer recovery so it takes smarter lifting to make gains.

skiing in Chile? with that flight schedule sounds like you're taking the LAN flight. that's a great airline. be sure to check out the Las Condes district in Santiago for some great restaurants. I stayed at the Ritz a few years back and it was great- but if I get down there in August/September I'm absolutely staying at the new W hotel. Looks badass.

Chilean Wine FTW!

oh yeah, a walk through the mercado is pretty amazing. the weird kinds of fish, squid, octopus, barnacles, etc... and lots of little tiny restaurants tucked inside the fish market. The National Park is pretty cool too - amazing views if you take the gondola or funicular up. the train ride up that hill side is sketchy! something right out of a James Bond film. On a good day, the view of the Andes is incredible from up there.

Thanks Tim, that's great information! We've got 4 days in Santiago, and I'd love to go skiing - I mentioned a day trip to my wife and she nearly choked - so not this trip! (She tolerates my skiing obsession). I do have trips lined up to France in January, Jackson in Feb/march and I'm hoping for NZ in September, We'll definitely check out the market and the Park and Las Condes on your recommendation - she'll love all of those. We are staying at the W, so I'll give you a report - it's supposed to have a good gym - always a requirement when I book a hotel!

After Santiago we fly to Cuzco and start trekking 12 days in the Andes - up to 4,600m - altitude sickness territory! After that we are in Quito for a few days either side of a Galapagos cruise! I'm expecting to take lots of cool pics for posting

And you're right about the injuries and getting older, but I am finally lifting smarter (I hope) - more time under tension, good form, less ego lifting and improving my cardio fitness and stamina are all on the cards!

[nwskier]

that sounds great!

be sure to have lots of Pisco Sours!!! my favorite 'adult' beverage. they put an egg white on top so there's your protein, ha.

W is the "it" hotel right now in Santiago. I can't wait to stay there sometime. Pretty sure it's located in Los Condes so should be nearby lots of good restaurants. While the meat in Chile is not up to Argentina standards, their fish (corvino) is amazing.

The fish market (mercado) is definitely worth a visit. A little tough to find, but you can spend a good amount of time in there. If you want to get a taste of the Andes, grab a car and head up to Valle Nevado (forgot the name of the small town nearby). The road has 120+ 'curvas' - it'll scare the **** out of you and remind you of a ski road in New Zealand.

Vina Del Mar is a nice beach town but there is a better one close by it (can't think of the name but the concierge will know. It's about 2 hrs by bus). The vineyards/wine country are worth a trip outside Santiago.

Only bad thing about Santiago is the smog (Santismogo)- because of high elevation and the Andes can trap the air in there sometimes. But should happen a lot less in winter time than summer.

[Xtian]

Inspiring work as always! Have a safe trip!

[fittofattofit]

Inspiring work as always! Have a safe trip!

Thanks - I'd be a little more inspired myself if I could get out of the sling - it'll have been 6 months out of the last 15!
Really looking forward to the trip, just hope the volcano in Chile doesn't interfere with our travel plans - flights from Australia to NZ have been cancelled today

that sounds great!

be sure to have lots of Pisco Sours!!! my favorite 'adult' beverage. they put an egg white on top so there's your protein, ha.

W is the "it" hotel right now in Santiago. I can't wait to stay there sometime. Pretty sure it's located in Los Condes so should be nearby lots of good restaurants. While the meat in Chile is not up to Argentina standards, their fish (corvino) is amazing.

The fish market (mercado) is definitely worth a visit. A little tough to find, but you can spend a good amount of time in there. If you want to get a taste of the Andes, grab a car and head up to Valle Nevado (forgot the name of the small town nearby). The road has 120+ 'curvas' - it'll scare the **** out of you and remind you of a ski road in New Zealand.

Vina Del Mar is a nice beach town but there is a better one close by it (can't think of the name but the concierge will know. It's about 2 hrs by bus). The vineyards/wine country are worth a trip outside Santiago.

Only bad thing about Santiago is the smog (Santismogo)- because of high elevation and the Andes can trap the air in there sometimes. But should happen a lot less in winter time than summer.

Pisco sours sound good - just checked the recipe!

The 'W' is in Los Condes - got a good (strange) deal there - the second night is reduced by the age of the oldest occupant - a 52% reduction for my wife! There is some advantage in getting older. Free cocktail thrown in each night, so that'll be the Pisco sours!

You've sure done a lot of travel, which is unusual for most Americans!
Have your trips to Chile been in search of 'Summer' skiing or does business take you there as well?

Thanks for those tips - I really appreciate them as we didn't have any focus on what we were going to do in Santiago and I know all my girls will want to do is 'go shopping', and over my dead body! The day trips sound great as well

50th Birthday revisited!

I did take a break with the extended family - wife, kids, mum and dad, brothers and sister and their partners and children to celebrate the 50th a week late.
We ate in a great Indian restaurant for lunch and then came home for drinks on the verandah!

Cracked open a bottle of 21 year old French wine (St. Emilion) that I'd bought on holidays in 1994! Shared it with my brothers - we figured what the ladies didn't know wouldn't hurt them!
A couple of pics - took my sling off so I could hold the bottle, and didn't blur my mug!



Suffering now - my stomach's not great at the moment!

[SupaaJ]

Enjoy the trip and that wine!

Good to see you're still killing the workouts. 50min HIIT/spinning. Do not want! haha.

[moshvr]

Those pisco sours really are good. My girlfriend just got back from Peru not too long ago and they made them there as well.


Enjoy your trip man! Neat that you're a skiing addict as well. Ever been into the Canadian rockies?

[fittofattofit]

Enjoy the trip and that wine!

Good to see you're still killing the workouts. 50min HIIT/spinning. Do not want! haha.

Thanks - and as for HIIT, the knees are aching today!

Those pisco sours really are good. My girlfriend just got back from Peru not too long ago and they made them there as well.

Enjoy your trip man! Neat that you're a skiing addict as well. Ever been into the Canadian rockies?

Thanks - we'll definitely be sinking those pisco sours!
I've skied 3 times in Whistler and it was great - I love Canada (at least Whistler and Vancouver) - Canadians and Australians have a lot in common and the sense of humour is the same. Friends skied in Big White and said it was awesome(but very cold), so I'd like to ski there or Lake Louise at some stage

Most Canadians that I've met are excellent skiers (granted I've met them skiing!). Where do you like to ski?

[moshvr]

I've been to Lake Louise and Sunshine in Alberta and a couple years ago I took my snowboard out to Fernie BC. That was amazing. I'm going to head back there in February this year and I might just do some skiing again.

[Khryz]

Hey Fit, have you ever gotten ART done your shoulders?

Or plan to get it done after these surgeries? I assume that after a surgery that's major scar tissue built up right? I am thinking about getting at least 1 session for each shoulder to see if there's a difference.

[fittofattofit]

Hey Fit, have you ever gotten ART done your shoulders?

Or plan to get it done after these surgeries? I assume that after a surgery that's major scar tissue built up right? I am thinking about getting at least 1 session for each shoulder to see if there's a difference.

I had ART done for a frozen left scapula about three years back - painful but it did the job and freed up a scap that had been 'locked' for years - in fact that scap immobility probably led to a lot of my shoulder problems, so I should have got it done earlier.

I have not needed to have any ART for my shoulders as I have kept very mobile and active (probably too active as it's always a trade off between healing and mobility). In general, if you are going to start mobilising early and if you are going to get back into weight training early, you are not likely to end up with adhesions and a frozen shoulder, but you do risk disrupting the healing process which always involves some scarring!

ART itself could disrupt the healing in the first 3 months, so I'd certainly have it done if you're feeling restricted, and I'd get a physio to assess your movement and mobility, but you probably will have no benefit unless you feel that there is a problem

[fittofattofit]

27th June 2011

161lbs

1 week 5 days post-op

Quads/hammies/arm

Leg extensions
10, 10, 10, 10, 10 x 60kg (132lbs)
1 x 60kg x 20 second squeeze(132lbs)
Good Squeeze

Glute Hamstring Raises
10, 9, 8, 8
Feels good - almost full control through the range of movement - minimal push-off!

DB hammer curls R arm
20, 18, 12 x 10kg (22lbs)
20, 20, 15 x 7.5kg (18lbs)
Going for the pump - that biceps vein is lurking there waiting to pop!

Triceps DB 'kick-backs'
20, 20, 18, 15 x 5kg (11lbs)
very strict - triceps really pumped

Triceps extension - DB overhead
12, 12, 10, 8 x 5kg (11lbs)
very strict - first time I've done these for years - very light weight, but felt good

Swiss ball sit-ups
BW x 20, 20, 20

60 minutes

Good pump in the quads , hammies and arms. Shoulders feel good.
Seeing the surgeon and physio later today!

[Khryz]

I had ART done for a frozen left scapula about three years back - painful but it did the job and freed up a scap that had been 'locked' for years - in fact that scap immobility probably led to a lot of my shoulder problems, so I should have got it done earlier.

I have not needed to have any ART for my shoulders as I have kept very mobile and active (probably too active as it's always a trade off between healing and mobility). In general, if you are going to start mobilising early and if you are going to get back into weight training early, you are not likely to end up with adhesions and a frozen shoulder, but you do risk disrupting the healing process which always involves some scarring!

ART itself could disrupt the healing in the first 3 months, so I'd certainly have it done if you're feeling restricted, and I'd get a physio to assess your movement and mobility, but you probably will have no benefit unless you feel that there is a problem

Oh, gotcha. So basically it's primarily for immobility in the shoulders then? Because my right shoulder is maybe 10% tighter in external/internal rotation than my left, but my left is really loose. I have basically full ROM on my left (standing, elbow out to side I can internally rotate my palm to point directly downward and am close to a full 90 degrees in external rotation).

I was thinking that it may help with the clicking in my right (bad) shoulder I've had for years, some minor posterior shoulder aches, etc.

[fittofattofit]

Oh, gotcha. So basically it's primarily for immobility in the shoulders then? Because my right shoulder is maybe 10% tighter in external/internal rotation than my left, but my left is really loose. I have basically full ROM on my left (standing, elbow out to side I can internally rotate my palm to point directly downward and am close to a full 90 degrees in external rotation).

I was thinking that it may help with the clicking in my right (bad) shoulder I've had for years, some minor posterior shoulder aches, etc.

Yes! It is really about 'breaking down' scar tissue, which means potentially damaging normal soft tissue as scar tissue is much denser than the surrounding muscles. You therefore do it when there are significant mobility issues, such as a frozen shoulder.
I am envious of your left shoulder - I have no external rotation at all - literally my arm can not move away from the perpendicular in front of my body!

[Khryz]

Yes! It is really about 'breaking down' scar tissue, which means potentially damaging normal soft tissue as scar tissue is much denser than the surrounding muscles. You therefore do it when there are significant mobility issues, such as a frozen shoulder.

Hmm, so since I don't have any crazy mobility issues, I assume ART wouldn't really be worth it. I'll just stick with my corrective/rehab/prehab exercises for my shoulders/upper back and see how things go within a couple months I guess.

I just figured that I would have plenty of scar tissue built up after the 2 surgeries but if the difference between my good shoulder is minimal there can't be that much.

Still some sharp pains when I fully externally/internally rotate my shoulder though.

I am envious of your left shoulder - I have no external rotation at all - literally my arm can not move away from the perpendicular in front of my body!

That is the shoulder you just got "fixed" though right? So now once you're able to move it you should be able to externally rotate it correct?

[fittofattofit]

Hmm, so since I don't have any crazy mobility issues, I assume ART wouldn't really be worth it. I'll just stick with my corrective/rehab/prehab exercises for my shoulders/upper back and see how things go within a couple months I guess.

I just figured that I would have plenty of scar tissue built up after the 2 surgeries but if the difference between my good shoulder is minimal there can't be that much.

Still some sharp pains when I fully externally/internally rotate my shoulder though.



That is the shoulder you just got "fixed" though right? So now once you're able to move it you should be able to externally rotate it correct?

And it's the shoulder where I've just had the biceps tendon repaired. My OS wouldn't repair the infraspinatus tendon though evn though we'd discussed it beforehand - there was a 3cm gap but he won't use a LARS artificial tendon as he believes that down the track if they disintegrate they can cause chronic inflammation. So I have no ER still. I am going to give myself 12 months free of surgery, but will consider getting someone to do a LARS replacement or maybe use a cadaveric tendon ( a bit 'icky') - I'll have to go to somewhere else though - Sydney or Melbourne as I work closely with my current surgeon. He did talk about a lat transfer, but I don't want to weaken my back/lats

[sunE1]

Hi Fit, This is the first time posting on your forum for me, and I have tosay first of all Happy B/lated on reaching your milestone, and as you say it’s just a number and it more on how you feel. I lost track of the year number a long time back also. Good on ya, and I hope you have a great trip to the other southern land. Man you have really been true some major hurdles with that shoulder and I hope things settle down soon for you to some form of normality before any further procedures. Having had some problems with my shoulder. I have a little idea of what you are going true as I still have some scaring and tenderness around a minor tear to the ligament 6 mounts ago,” frustrating at times”. I guess it takes a little longer these days to repair and just have to stick with it as it’s important to keep it moving even if it is just a little at a time. Take care and follow the advice of your surgeon, it does get better and it will.

[fittofattofit]

Hi Fit, This is the first time posting on your forum for me, and I have tosay first of all Happy B/lated on reaching your milestone, and as you say it’s just a number and it more on how you feel. I lost track of the year number a long time back also. Good on ya, and I hope you have a great trip to the other southern land. Man you have really been true some major hurdles with that shoulder and I hope things settle down soon for you to some form of normality before any further procedures. Having had some problems with my shoulder. I have a little idea of what you are going true as I still have some scaring and tenderness around a minor tear to the ligament 6 mounts ago,” frustrating at times”. I guess it takes a little longer these days to repair and just have to stick with it as it’s important to keep it moving even if it is just a little at a time. Take care and follow the advice of your surgeon, it does get better and it will.

Thanks for dropping in!
I feel as though I've been defining myself by my injuries, and I want to move beyond that and I'm hoping to put this behind me and start to work to some progressive program, even though I'll have to modify things to work within my limitations

I've got about 8kg to regain to get back to my best ever weight and a sh*tload of strength to make up, although I don't think that I'll push as heavy weights as I have before. That'll take a lot of hard work and consistency!

[fittofattofit]

28th June 2011

161lbs

1 week 6 days post-op

Legs!! right arm!!

Hack Leg Press
20, 20, 20, 20, 20 x 320lbs
These really feel good - followed by lunge stretches and squat stretches

Calf raises on Leg Press
20, 20, 15, 15, 12 x 320lbs

Seated cable row - right arm
8, 7, 7, 6, 5 x 45kg (99lbs)
Really slow and controlled

Rope triceps extension R arm
10, 10, 8, 6 x 40lbs
10 x 30lbs
10, 8 x 20lbs
slow and controlled - triceps burning!

60 minutes

Stretching after and squatting to try to stretch - I am so tight in the hammies and the ITB!

Saw the surgeon, yesterday
had the sutures taken out.
He's happy with the result - good flexibility and symmetry
I can cast off the sling for the trek!

Funny thing!
Adelaide being a small, big town - everyone knows everyone.
A friend of mine was the anaesthetist in the next OT - my surgeon went in after the end of my op and told the other surgeon that "L........ has f*cked up the only good tendon he had left in that shoulder - spent two hours fixing it!"
He's much more polite to my face!

Our flight for Thursday was cancelled!
All LAN flights from NZ are closed for a week!
We were originally offered a re-route through LAX!!! followed by a 13 hour trip to Santiago via Lima - arriving in at 5am on Friday morning - 48 hours of travel!!
Finally we have been rebooked on flight via Tahiti!
We arrive into Santiago at 9pm Thursday, so not too bad in the end!


The cause of the problem!

[fittofattofit]

29th June 2011

162lbs

2 weeks post-op

Pics at 3 am! Couldn't sleep!
Dry weight 162. This is the best I've done at maintaining my muscle and condition after an op - albeit from a lower base!

[SupaaJ]

Damn did I miss some catastrophic event? That pic looks serious!

Speaking of pics, looking supaa lean in the new ones, awesome shape and symmetry!

[fittofattofit]

Damn did I miss some catastrophic event? That pic looks serious!

Volcano in Chile erupting the last 3 weeks! Speccy pics! The ash cloud is stopping flights in Australia and South America and we fly to Chile tomorrow (via Tahiti)

Speaking of pics, looking supaa lean in the new ones, awesome shape and symmetry!

Thanks - very much appreciated
Nice to know that it's not all going backwards!
Next task is to add mass!