Recovery after major shoulder repair

[JRemix]

I want big arms lol. For some reason my legs are better than my upper body at the moment (but i never really added muscle before so maybe that's just 'genetically' how my body is *assuming no bodybuilding or muscle gaining* naturally made) but once I add some muscle over these next months they should get much bigger. Right now mine are in skinny mode.

Did the heavy close grip give you tricep mass? That's what I do - that and french press/tricep pressdown

[fittofattofit]

I want big arms lol. For some reason my legs are better than my upper body at the moment (but i never really added muscle before so maybe that's just 'genetically' how my body is *assuming no bodybuilding or muscle gaining* naturally made) but once I add some muscle over these next months they should get much bigger. Right now mine are in skinny mode.

Did the heavy close grip give you tricep mass? That's what I do - that and french press/tricep pressdown

The best triceps builders are presses - close-grip bench is great, but overhead military presses and all bench presses give the tris a good working over. I built my tris in the first instance with flat BB benching

And bumped over the page

2nd August 2011

161.5lbs

6 weeks 6 days post-op.

Chest/Arms

CGBP
6, 6, 6, 6 x 60kg (132lbs)
5, 4, 4, 3, 3 x 70kg (154lbs)
3 x 80kg (176lbs)
Slow - maintaining tension throughout

EZ bar
10, 8, 8, 6, 6 x 35kg (77lbs)
Felt good - definitely starting to see some bulk back on the arms

Triceps push-downs
15 x 80lbs
10, 10, 10, 8, 8 x 100lbs
Very strict form - felt good

Face pulls
12, 12, 12 x 70lbs
2nd time doing these - up in weight

BB curls - wide grip
10, 10, 10, 10, 10 x 25kg (55lbs)
Light, slow - wide grip to hit the medial head
This is awkward - because of the lack of ER on the left, my arm keeps wanting to return to the midline

Dips
BW x 7, 6, 5, 5, 5
Very controlled - triceps focus!

Swiss ball crunchies
20, 20, 20

pull-ups
BW x 8

70 minutes

Starting to get some bulk back in my arms, but it's a slow process.
I need to increase the volume on the chest, but I'm having trouble working out what exercises I can do!
Increasing tri strength will give me better control of the weights, and that might allow me to hit the chest in different ways!

[Khryz]

I always liked Close-Grip Bench Press the most for triceps size. I never really could tell if things like press downs and skull crushers did anything but generate a pump.

[fittofattofit]

I always liked Close-Grip Bench Press the most for triceps size. I never really could tell if things like press downs and skull crushers did anything but generate a pump.

My thoughts as well!!

[JRemix]

I just started to eat at 3200 cals today...so...much food....i really hope this builds me some muscle and doesn't get me gaining bodyfat quick.

[fittofattofit]

3rd August 2011

162lbs

7 weeks post-op.

Legs

Safety Squat bar Squat
10 x bar (48lbs)
15, 15, 15, 15, 15 x 62kg (136lbs)
10 x 82kg (180lbs)
Really concentrated on the form - keeping the back arch and core tight
Felt good - will try to add a set of 15 x 180, and 10 x 200 next time

Calf raises - safety squat bar
15, 15, 15, 15 x 82kg (180lbs)
Good calf pump

Leg extensions
10, 8, 8, 7, 5 x 65kg (143lbs)

GHRs
10, 10, 8, 8

RC stretches

swiss ball crunchies
20, 20, 20

60 minutes

Definitely feeling better with the squatting - going up with the reps and the weight
Maybe a check vid for next week
Legs DOMS now!

[fittofattofit]

4th August 2011

161lbs

7 weeks 1 day post-op and with a bit of a cold.

PT session

Single arm pull-downs 12, 12, 12 x 60lbs each arm
kettle bell squats 12, 12, 12 x 44lb, 44lb, 50lbs
'plank' rows - core work 12, 12, 12 x 20lb dumbbells each arm
Kettle bell swings 20, 20, 20 x 50lbs
single arm EZ bar culrs 12, 12, 12 each arm x 22lb EZ bar

30 minutes

More core work and shoulder stability work - it was interesting to do the one arm curls with the EZ bar
Just maintaining the balance of the bar showed that my left arm moves towards the mid-line because of the lack of ER
Also tried to do some overhead presses and can't - no control!

Pics today - up 3lbs since last week. Losing some ab definition now!



My back always seems to bounce back, gradually getting some shape back to my arms and shoulders, but my poor chesticles need mass!

[JRemix]

How much muscle do you think you've added back in the past month? Losing ab definition is only good if some muscle mass/strength is increasing with that so I am guessing that's the case!

Eating 3200 cals was difficult yesterday but today it was pretty easy. Still hungry lol. What are your macros atm diet wise?
Let me know what you think of these (mine today):
3230 cals. Macros: 67g fat, 470g something carb, 185g protein.

[fittofattofit]

How much muscle do you think you've added back in the past month? Losing ab definition is only good if some muscle mass/strength is increasing with that so I am guessing that's the case!

Eating 3200 cals was difficult yesterday but today it was pretty easy. Still hungry lol. What are your macros atm diet wise?
Let me know what you think of these (mine today):
3230 cals. Macros: 67g fat, 470g something carb, 185g protein.

Given that I was travelling for 4 weeks and recovering post-op for the two weeks prior, I'm regarding 'ground zero' as this time last week when I hit my low weight of 158lbs at about 11%. Since then, I've put on between 3 and 4 lbs which will be mainly water weight. I have been getting stronger and feeling my stamina coming back over the last week, but I haven't got back into my full lifting regime yet, so it will be a little while before I test my 1RM lifts.
My weight prior to each injury/operation was 176 and 12% in January 2010, 172 and 12% in June 2010, 175 and 13% January 2011, and 168lbs and 11% in May 2011. Each time it's taken me 3 months of solid lifting to get back to around 170lbs at around 12-13%
I don't want to get higher than I am at the moment (~12%), so I'll be happy if I'm 170 and 12%ish by November
My current macros are around P250-300/F100/C300, so about 3,100. P and F are relatively constant, and C varies between 200 and 500. I'm not counting closely, because I hate doing that for long periods, but I will do a two week check using http://itunes.apple.com/app/calorie-...307749752?mt=8

[JRemix]

Given that I was travelling for 4 weeks and recovering post-op for the two weeks prior, I'm regarding 'ground zero' as this time last week when I hit my low weight of 158lbs at about 11%. Since then, I've put on between 3 and 4 lbs which will be mainly water weight. I have been getting stronger and feeling my stamina coming back over the last week, but I haven't got back into my full lifting regime yet, so it will be a little while before I test my 1RM lifts.
My weight prior to each injury/operation was 176 and 12% in January 2010, 172 and 12% in June 2010, 175 and 13% January 2011, and 168lbs and 11% in May 2011. Each time it's taken me 3 months of solid lifting to get back to around 170lbs at around 12-13%
I don't want to get higher than I am at the moment (~12%), so I'll be happy if I'm 170 and 12%ish by November
My current macros are around P250-300/F100/C300, so about 3,100. P and F are relatively constant, and C varies between 200 and 500. I'm not counting closely, because I hate doing that for long periods, but I will do a two week check using http://itunes.apple.com/app/calorie-...307749752?mt=8

insane that you can get back to 10lbs of more muscle in only 3-4 months! muscle memory must be great. and isn't it insane that i am eating roughly the same amount of cals as you to bulk and I weigh significantly less!

[fittofattofit]

insane that you can get back to 10lbs of more muscle in only 3-4 months! muscle memory must be great. and isn't it insane that i am eating roughly the same amount of cals as you to bulk and I weigh significantly less!

Muscle memory is a wonderful thing if all of your muscles are intact!
I may have to increase my cals, but your job allows you to burn off lots of calories. My job is basically sedentary so I burn very few cals outside of the gym

[fittofattofit]

4th August 2011

2nd session today

Bench/push-ups/shrugs

CGBP
8, 7, 6, 6, 6 x 60kg (132lbs)
3, 4, 5, 4, 3 x 70kg (154lbs)

Pendlay rows
12, 12, 12, 12, 10 x 60kg (132lbs)

Push-ups
10, 10, 8, 6, 5

Prone incline DB shrugs
8, 8, 8, 8, 10 x 60lbs
Going heavier - felt good

Swiss ball crunchies
20, 20, 20

50 minutes

General strengthening!

[fittofattofit]

5th August 2011
161lbs

Rows/Tris

Seated Cable Rows10 x 70kg (154lbs)10 x 80kg (176lbs)6, 5, 5, 5, 5 x 90kg (198lbs)Really felt good starting off with this - good, slow form
UH close grip lat PDs8, 8, 7, 6, 5 x 170lbsgreat work for the serratus and lats and bis
Face-pulls - standing10, 10, 10, 10, 12 x 90lbsGoing up on the weights
Dips - tris targeted8, 6, 6, 6, 5 x BWSlow and careful with range - not going to hyper-extend at the shoulder
Hyper-extensions12, 12, 12
Roman chair sit-ups15, 15, 15
60 minutes
Great feel in the lats and tris with the seated cable row and the UH PDs - normally I do these after deads.Weight is stable - got to increase the intake! (It's hard at work sometimes!)

[ThruH1ker]

Nice workouts! Hope you put on ten pounds within the next month or two!

[fittofattofit]

Nice workouts! Hope you put on ten pounds within the next month or two!

Thanks! I've put on about 10 lbs after each previous op once I get back into heavy deads/squats etc (probably not all muscle though*!)
It would be nice to have 6 months solid lifting!

[nwskier]

good to see you liking the db prone incline shrugs and the seated rows/cg uh lat pulldowns up at the front of the workout. I almost feel as if deadlifts deserve their own days sometimes or at least belong on a lower day so you can hammer the upper back better- then focus on lower back a different day.

[fittofattofit]

good to see you liking the db prone incline shrugs and the seated rows/cg uh lat pulldowns up at the front of the workout. I almost feel as if deadlifts deserve their own days sometimes or at least belong on a lower day so you can hammer the upper back better- then focus on lower back a different day.

I got the db prone incline shrugs and CG UH pulldowns from you, and I have to say, that I like both of them - really good for targeting the midback/traps, serratus and lats respectively.
Also picked up the face-pulls from a few logs, but you and SupaaJ come to mind.
I've always done a back day with deads to start, seated rows and wide grip overhand grip pull-downs, but I really liked starting with the seated rows and UH PDs today and got a great MMC on the upper back!
Thanks for the advice!

[ScottishMark]

Still working away I see. Looking lean too, full set of abs and seretus showing.

[fittofattofit]

Still working away I see. Looking lean too, full set of abs and seretus showing.

Thanks!*
I finally feel that I'm not just marking time, and that I'm settling into a good rhythm - getting back into normal training, getting stronger, and hopefully regaining lost muscle
It is nice to have abs for once!

[fittofattofit]

6th August 2011
162.5lbs

Squats/Arms

Safety Squat bar Squat10 x bar (48lbs)15 x 62kg (136lbs)10, 15, 13 x 72kg (158lbs)10, 10 x 82kg (180lbs)First rep always feels awkward, but once I'm 'in the hole' I get into the groove and form feels good
Calf raises - safety squat bar15, 15, 15, 15 x 82kg (180lbs)
EZ bar curls10, 8, 8, 7, 5 x 35kg (77lbs)Good pump - slowly adding mass to the bis
V-grip pulldowns to chest10 x 150lbs6, 6, 6, 6 x 160lbsVery slow - shoulders good and inner/upper chest pumped
Triceps press downs12, 10, 9, 8, 6 x 100lbs
Wide grip BB curls7, 6, 6, 6, 6 x 55lbshitting medial head
swiss ball crunchies20, 20, 20
75 minutes
Back was fine with the squats - gradually loosening up the hammies so that parallel all the time.Not yet below unless I let my knees travel forwards.I can feel my arms and chest now, so that's good - looking for some growth!

[JRemix]

Tricep pressdowns look good - that's about the weight to do it slow and controlled - so many people mess those up and cheat with their elbows! You'll be sure to add mass back as you ramp the weight up with your attention to proper form.

[fittofattofit]

Tricep pressdowns look good - that's about the weight to do it slow and controlled - so many people mess those up and cheat with their elbows! You'll be sure to add mass back as you ramp the weight up with your attention to proper form.

Thanks - I can feel it already (the mass coming back that is!) - feeling stronger and better MMC
The best tri mass for me had come from bench pressing, but because of the lack of ER stability, my left tri fails every time when I bench. I really should be back pushing 100kg but I'm a long way from that now! You are absolutely right - push downs are great, but only if you are strict on form - my tris are aching now! 99/100 people do them badly in my experience

[JRemix]

Thanks - I can feel it already (the mass coming back that is!) - feeling stronger and better MMC
The best tri mass for me had come from bench pressing, but because of the lack of ER stability, my left tri fails every time when I bench. I really should be back pushing 100kg but I'm a long way from that now! You are absolutely right - push downs are great, but only if you are strict on form - my tris are aching now! 99/100 people do them badly in my experience

I do them right probably 70% of the time...i feel like i cheat a bit as i get higher in reps/it hurts - but since i know that im gonna stop and go slower.

Hit 70's on DB Shrugs today (3 sets 70x9, x8, x8) ! Was at 65's last week and 60's on maintenance cals. Probably gaining muscle! Im excited for Monday - power upper body day to see if i can push 75's for 3 reps (for 1 set) on DB flat bench + see if i can push 40's on DB Curl (hit 35'sx5 for 3 set last week).

This diet has been pretty easy - 88g of carbs today came from a Dairy Queen Oreo Blizzard. I think i have ice cream there daily now for this bulk lol....if it fits your macros lets me eat almost anything...i just have not too high fats (65-75g a day) and lots of protein (170-185g) shakes and my carbs (over 400g) can be anything for some of the meals!

[fittofattofit]

I do them right probably 70% of the time...i feel like i cheat a bit as i get higher in reps/it hurts - but since i know that im gonna stop and go slower.

Hit 70's on DB Shrugs today (3 sets 70x9, x8, x8) ! Was at 65's last week and 60's on maintenance cals. Probably gaining muscle! Im excited for Monday - power upper body day to see if i can push 75's for 3 reps (for 1 set) on DB flat bench + see if i can push 40's on DB Curl (hit 35'sx5 for 3 set last week).

This diet has been pretty easy - 88g of carbs today came from a Dairy Queen Oreo Blizzard. I think i have ice cream there daily now for this bulk lol....if it fits your macros lets me eat almost anything...i just have not too high fats (65-75g a day) and lots of protein (170-185g) shakes and my carbs (over 400g) can be anything for some of the meals!

Good work!
It's nice to be able to increase the carbs and see your strength going up!

[fittofattofit]

7th August 2011163lbs

7 week 4 days post-opRPM/pull-downs/push-ups

RPM/HIIT/spin class x 50 minutes
Wide grip pull downs8, 8, 7, 7, 6 x 180lbs
push-ups12, 10, 8, 8, 5, 5
RC stretches
Pull-ups8, 6, 7
Hyper-extensions15, 12, 12 x BW
25 minutes
Good HIIT cycling session and short blast for the lats and chestHypers felt good for the lower back, but could feel them after 15 reps - need to work more on thesePull-ups and oull-downs felt great with the shoulders - good control and no pain or instability

[JRemix]

Good work!
It's nice to be able to increase the carbs and see your strength going up!

And it's nice to be able to eat whatever i want!

I burned 970 cal at work today according to the ****meter - its usually NEVER this high (max was 700 and that was only on saturdays) - so im gonna not care if i eat 3400 cals instead of 3200. I could be burning more than what it says. I'll let you know what the scale says on Tuesday. Feet are killing me - was on them for 10 hours...but tips were good.

[fittofattofit]

And it's nice to be able to eat whatever i want!

I'm enjoying eating more myself - weight up to 163.5!! (I know - mainly water!)

8th August 2011
163.5lbs

Lats/shoulders

Seated Cable Rows10 x 60kg (132lbs)10 x 80kg (176lbs)6, 5 x 90kg (198lbs)6, 6, 6 x 85kg (187lbs)
UH close grip lat PDs7, 6, 6, 5, 5 x 80kg (176lbs)Really slow and held the squeeze at the chest
BB shrugs10 x 60kg (132lbs)6, 6, 6, 5, 5 x 90kg (198lbs)
Face-pulls - standing10 x 100lbs10, 10, 10, 10 x 110lbsStill going up on the weights
V handle pull down to chest6, 6, 6, 5, 5 x 80kg (176lbs)Slow and controlled - shoulders fine so far
lateral DB raises20, 18, 16, 16 x 5kg (11lbs) each sidevery controlled - lifting to about 15 degrees from horizontal
RC stretches
Started to do BOBB rows and could feel the sciatic pressure, so backed offGood lat and shoulder workout though!

[Khryz]

Nice workout. Do you think the V-Handle is the safest grip used for shoulders?

Also, what do you mean when you did bent-over rows and "felt the sciatic pressure"?

[fittofattofit]

Nice workout. Do you think the V-Handle is the safest grip used for shoulders?
Also, what do you mean when you did bent-over rows and "felt the sciatic pressure"?

The V handle is a neutral grip so the humeral head should be sitting easily in the glenoid socket, so that is the least stress on the shoulder joint. Similarly the underhand grip at shoulder width causes very little rotation of the humerus (most pronation occurs at the wrist and elbow)
The overhand grip externally rotates the shoulder joint, so puts pressure on the RC and on the joint if the RC is lax*
So V grip and under hand grip are easiest on the shoulder joint (same for pull-ups!)
I've had the sciatic pressure before - basically something pressing on the sciatic nerve or one of the nerve roots, in my case a slight disc bulge. You'll know nerve root pain when you feel it as you get the pain travelling down the leg. When I bent forwards or raised my intra-abdominal pressure I could feel the pain shoot from the right side of my lumbar region, down the back of the buttock and into the hammy. The disc should settle with rest, so I'll avoid deads for a few weeks at least. I'll just work extra hard at the rows!!

[Khryz]

Interesting. I was doing lat pulldowns with pronated grip because it actually felt good, no shoulder pain -- but I would do pull-ups with neutral grips.*I suppose until I feel my shoulders are more stable and I don't have so much laxity I'll scrap pronated pulldowns in favor for neutral most likely.

Man, you're a trooper as far as the sciatic pain. If I felt pain down my leg I would freak out and probably stop doing all lower back work. The most I've experienced within the past 2 months as far as my back is concerned is some tightness sometimes at the lower back but very little, if at all, numbness in my foot.

I only have pain in my glute and hamstring for 2 days in April when I last had a lower back episode. Luckily it went away quickly. I'm still scared to do squats although I am having plenty fun doing split-squats, lunges, etc.

What I'd rather be able to do instead of squats is a controller form of deadlifts like RDL's -- something that is glute and hamstring dominant and not lower back dominant like conventional deadlifts. I've been doing Cable Pullthoughs to satisfy the glute/hams which seem to help but I feel like from a functional point of view I can't expect to hold off on pulling forever.