Recovery after major shoulder repair

[JRemix]

I could go heavier but I really want to work on improving my flexibility - geez I've got a long way to go!!

yeah i think form though is better than cheat squats so you'll progress better even if the weight isn't going up quick

i gotta start to squat, i realize it will help my form on deads. hit 335x3 today then 335x0 335x0 couldnt get my back into getting it off the ground + felt tired/dizzy so i went hyper for 245x10 for 2 more sets. left the gym shortly after - worked 6 days in a row this past week + 1 12 hour day with no break/food in between...really affected me bad today.

i am back @ university on thursday so no more 6 day work - weeks - switching to part time hours which means less cals burned and more time to sleep/eat/lift consistently

[fittofattofit]

yeah i think form though is better than cheat squats so you'll progress better even if the weight isn't going up quick

i gotta start to squat, i realize it will help my form on deads. hit 335x3 today then 335x0 335x0 couldnt get my back into getting it off the ground + felt tired/dizzy so i went hyper for 245x10 for 2 more sets. left the gym shortly after - worked 6 days in a row this past week + 1 12 hour day with no break/food in between...really affected me bad today.

i am back @ university on thursday so no more 6 day work - weeks - switching to part time hours which means less cals burned and more time to sleep/eat/lift consistently

There's a lot of crossover benefits from squatting and deadlifting - using good form, a lot of the squatting down and hip drive up is the same. Good work on your deads. I find deads are the hardest exercise to do when you're tired, hungry, run-down etc!
A good week of catching up with sleep and food and you'll be powering away next session

My deads are due on Friday!



And Today's workout bumped

7th September 2011

167lbs

12 weeks post-op

Legs

Safety Squat bar Squat
10 x bar (48lbs)
10 x 62kg (136lbs)
10, 10 x 82kg (180lbs)
8, 8, 8, 8, 8 x 92kg (202lbs)
F@rk my tight hammies and flexors!

Calf raises - safety squat bar
20, 20, 20, 20, 20 x 92kg (202lbs)

Leg extensions
8, 8, 8, 8, 8 x 75kg (165lbs)

GHRs
10, 10, 10, 10

60 minutes

The squatting and stretching is so painful that I'm bailing from the squatting before I'm physically tired - getting soft!
Weight has stabilised at a lean 167, so maybe still gaining 1 lb a fortnight. Still on target for 170 at 10% by Christmas!

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[JRemix]

Yeah a solid week should fix these issues. No more work 6x a week so it's good to know I can have a steady stable schedule where I won't be burning a ton of calories/staying up too late more than 3x a week.

[viennafat]

Keep kicking ass FtFtF!
Great work.
Strong volume with the Leg session. That's a lot of sets.

[fittofattofit]

Yeah a solid week should fix these issues. No more work 6x a week so it's good to know I can have a steady stable schedule where I won't be burning a ton of calories/staying up too late more than 3x a week.

A bad week sleep-wise and eating really knocks my stamina as well!

Keep kicking ass FtFtF!
Great work.
Strong volume with the Leg session. That's a lot of sets.

Thanks! I felt that I didn't really work as hard as I can do (weight-wise), but my legs are trashed today!

8th September 2011

168lbs

Deads/Lats

Deadlifts
10 x 60kg (132lbs)
10, 10 x 100kg (220lbs)
Keeping to form, just wanted a light pump

Seated Cable Rows
5, 5, 5, 5, 5 x 102.5kg (225lbs)
At PR weight, and form was pretty tight - felt good

V handle pull-downs to chest
5, 5, 5, 5, 5 x 92.5kg (203lbs)
Good form, and hit upper chest and lats

Hyper extensions
18, 12, 12

Roman chair sit-ups
20, 20, 20

60 minutes

Legs were tired, so didn't want to hammer the deads. Went for a low back pump
Good rowing though, and the PR weight felt well under control.
I was due to have a personal trainer session today, but he'd hurt himself, and they offered me 'Verity' instead. Said 'no' - the girls just don't work me hard enough!

[JKN77]

Roman chair sit-ups
20, 20, 20

i forgot all about romain chair situps!

new staple!!

[fittofattofit]

i forgot all about romain chair situps!

new staple!!

Yeah - great exercise! I used to do them weighted, so I'll be adding a plate next time!

[TheUnderdog]

never liked the roman chair situps...never felt like it was enough of a movement....hmmm

we have a plate loaded ab curve machine...that is by far the best thing I have used to work the abs.

[fittofattofit]

never liked the roman chair situps...never felt like it was enough of a movement....hmmm

we have a plate loaded ab curve machine...that is by far the best thing I have used to work the abs.

My gym doesn't have any of those ab machines, but if I do it slowly, I never fail to cramp up on the roman chair!

9th September 2011

169lbs

Chest/arms

CGBP - using the 'Fat Gripz'
10 x 60kg (132lbs)
3, 3, 3, 3, 3, 3, 3, 3 x 80kg (176lbs)
2 x 90kg (198lbs)
6 x 60kg (132lb)
The 'Fat Gripz' really hit the pecs again

'Kai pulls' - Courtesy of JKN77!
12 x 130lbs
12, 12, 8, 8 x 140lbs
Inner tris, forearms, outer lats and serratus were super pumped


EZ bar curls
8, 8, 8, 8, 8 x 40kg (88lbs)
Huge pump after this!

EZ bar Pendlay rows
14, 12, 12, 12, 10 x 60kg (132lbs)
Delts and tris on fire!

60 minutes

My arms had the best pump after this session - chest had been my focus when I started
16 inch arms after the pump which is a long way from where I've been lately!
I'll hit chest with push-ups tomorrow - tris couldn't cope with any more today!

[fittofattofit]

9th September 2011

Round 2

RPM/pull-downs/pull-ups

Wide grip lat pulldowns
5, 4, 4, 4, 4 x 210lbs
Strict form

Pull-ups
10, 10 x BW

UH close-grip lat pull-downs
5, 5 x 210lbsPR

Standing cable reverse flyes
10, 10 x 20lbs each
12, 12, 10 x 10lbs each

15 minutes

RPM/HIIT/spin class x 50 minutes

Rugby World Cup starts today!

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[fittofattofit]

10th September 2011

169lbs

Bits of everything!

CGBP
10 x 60kg (132lbs)
3, 3, 3, 3, 3, 3, 3, 3, 3, 3 x 80kg (176lbs)

Seated cable rows
5, 5, 5, 5, 5 x 102.5kg (225lbs)
Slow and controlled - could really feel serratus working!

SLDLs
10, 10, 10, 10, 10 x 60kg (132lbs)
Haven't done these for years - felt good!

BB curls - fat gripz!
8, 8, 8, 8, 8 x 30kg (66lbs)
Forearms on fire!

Roman chair sit-ups
18, 15, 15 x BW+10kg

60 minutes

Did SLDLs today for the first time in years. I'm including these from now on to help with stretching the hammies, and I could feel the hammies stretch! Light weight and concentrating on form today.
I'm getting closer to the 170lbs but not at 10% - more like 12% at the moment!

Shoulders, lats and traps are getting thicker!

Short cut for next week

[JRemix]

Yeah shoulders look wider than they were before - you're adding lean mass.

Sent you a PM/question about arms.

[fittofattofit]

Yeah shoulders look wider than they were before - you're adding lean mass.

Sent you a PM/question about arms.

Thanks Jon!
Not quite 'boulder shoulders' but that's the aim!

My shoulders haven't been as big since I gave up shoulder and military presses about 5 years ago, but I'm managing to grow with the heavy pulling!

[JRemix]

Thanks Jon!
Not quite 'boulder shoulders' but that's the aim!

My shoulders haven't been as big since I gave up shoulder and military presses about 5 years ago, but I'm managing to grow with the heavy pulling!

Well considering your operation was on your shoulders - it's understandable you stopped doing some exercises. As long as you can add more muscle without hurting your shoulder - then it's all good.

Do you think Josh Hyaduck was about 160 *8%* lean in his 2009 pics? In that thread you posted in a while back. If so - cannot wait to hit 160. I think he's 170's now at like 11%.

[ThruH1ker]

Nice new pic! Back is looking thick.. cut down a few percent and it'll look shredded! Still racing you on deadlifts

[fittofattofit]

Nice new pic! Back is looking thick.. cut down a few percent and it'll look shredded! Still racing you on deadlifts

Yeah - torn between keeping the cals up while I'm still gaining strength and (hopefully) muscle, and keeping to around 10%
And I'm still targeting a 405 deadlift before Christmas!

[fittofattofit]

11th September 2011

169lbs

Quickie - accessory stuff!

'Perfect Push-ups' - shoulder width - 30 second rests
16, 11, 10, 9, 9

'Perfect Push-ups' - close grip - 30 second rests
7, 5, 7, 6, 5

Prone Incline DB shrugs
15, 12, 10, 10, 8 x 30kg (66lbs each)
These feel really good for strengthening the shoulder stability

Dips - to hit triceps
10, 7, 7, 6, 5 x BW
Slow and controlled

BB squats
15, 15, 15 x BB only
Concentrating on form and going deep!

35 minutes

Quick session before the gym closed (1pm!!!)
Did a bit of accessory work - got a chest and tri pump but didn't break a sweat. Save that for tomorrow - deads!

[TheUnderdog]

I love SLDLs...i prefer them to standard DL actually.

back is looking a lot stronger! good progress

[fittofattofit]

I love SLDLs...i prefer them to standard DL actually.

back is looking a lot stronger! good progress

Thanks - my upper back, lats and traps are as strong as they have ever been, but my lower back is way behind strength and thickness-wise
I can feel the lower back DOMS today! That means I've got to keep on with those nasty SLDLs. My deadlift, at least the first rep, is almost always a SLDL anyway!

[fittofattofit]

12th september 2011

169lbs

Back

Deadlifts
10 x 60kg (132lbs)
10 x 100kg (220lbs)
4, 7, 6, 5, 5 x 140kg (308lbs)
Deads felt good today - activated the whole core - could have gone for 10 reps on the second set, but thought better of it!

wide-grip lat PDs
6, 6 x 210lbs PR
6, 6, 6 x 200lbs
shoulders felt good

UH close grip lat pull-downs
7, 7, 6, 6, 6 x 200lbs

Seated Cable Rows
7, 7, 7, 5, 5 x 92.5kg (203lbs)

60 minutes


Deads felt great today. Started off still with lower back DOMS from the SLDLs on Saturday, but this made me concentrate on keeping the core tight!
I still keep my head down, which I have to work on. This makes me bend forward too much - especially for the first rep
Could have gone for 10 reps on the second set, but thought better to take it easy - it's when I get carried away that I'll 'pull' something. Maybe 10 reps next week

[Khryz]

Fit, what do you feel about dual-pulley lat pulldown machines to use instead of a bar? I've tried it a couple times and since there's no bar that will slam down onto your head you can sit straight up and pull straight down. I use a hammer grip yet the first set I seem to get some tension where my right biceps tendon would be from my tenodesis surgery -- not sure if it is bad but it goes away after that first set.

Can you think of anything dangerous doing that as opposed to using like a V-Bar and leaning back slightly to allow the bar to hit the chest?

[fittofattofit]

Fit, what do you feel about dual-pulley lat pulldown machines to use instead of a bar? I've tried it a couple times and since there's no bar that will slam down onto your head you can sit straight up and pull straight down. I use a hammer grip yet the first set I seem to get some tension where my right biceps tendon would be from my tenodesis surgery -- not sure if it is bad but it goes away after that first set.

Can you think of anything dangerous doing that as opposed to using like a V-Bar and leaning back slightly to allow the bar to hit the chest?

I can't see anything wrong with them, although a bar does tend to allow you to even out development. I am always concerned that dual arm machines will tend to accentuate any imbalances between right and left
In general, to hit the lats, you should be arching your back at the thoracic spine and maintaining a strong pull through the scups so that you pull the weight down to the top or front of the chest, so your head should never really be in the way. I never pull-dwon behind the neck!
Hammer grip tends to partially activate the long head of the biceps compared to an overhand grip, but is less stress on the LHB than an underhand grip
Your tendon should be strong after the tenodesis by now, so it shouldn't be a major concern if the pain doesn't last
The only problem I can see with the pulley machines and the hammer grip is that if you are not leaning slightly back and pulling down to the chest, then you are doing more of a hammer grip 'chin' and are likely to hit your bis more than your lats

[TheUnderdog]

nice job...you make the deadlifts look easy....much smoother lift than I see a lot of guys do....so many guys look jerky when they do it...i am a form > weight kinda person though.

[fittofattofit]

nice job...you make the deadlifts look easy....much smoother lift than I see a lot of guys do....so many guys look jerky when they do it...i am a form > weight kinda person though.

Thanks - I'm the same about form, it's just that it's hard to get it right some times! I felt much better with my form this time and the lifts did feel easy!
Like I said , I felt that I could have got 10 reps on that second set but thought it was better to leave it alone rathe than push it too far!

[fittofattofit]

12th September 2011

Round 2

RPM

RPM/HIIT/spin class x 50 minutes

I've got to up my fitness, so an extra cardio/HIIT session!

[viennafat]

That's weird....
A post I made ealier is now gone.
Maybe I imagined the whole thing.

Anyway, great back workout and 50 minute cardio session.
Deadlifts and Pulldowns are strong. Nice job.

Will have to watch the video when I get home.

EDIT: Never mind. I just realized you have 2 journals.
That totally blew my mind. I thought I was going crazy. lol

[fittofattofit]

That's weird....
A post I made ealier is now gone.
Maybe I imagined the whole thing.

Anyway, great back workout and 50 minute cardio session.
Deadlifts and Pulldowns are strong. Nice job.

Will have to watch the video when I get home.

EDIT: Never mind. I just realized you have 2 journals.
That totally blew my mind. I thought I was going crazy. lol

Yes I'm toying with your mind!!
I keep thinking that I'll consolidate the logs - it was accidental the way it started!
And thanks - I felt good with the deads this time - getting the neurones firing in the right order! (almost)

[fittofattofit]

13th September 2011

168.5lbs

CGBP, then OUCH!

CGBP
10 x 60kg (132lbs)
3, 3, 4, 4 x 80kg (176lbs)


THEN.......

My left shoulder went!! That's been my good shoulder - I only had the subscapularis repaired and the biceps tenodesis on that side!
I could hear the tearing sound and then the crunching!
It wasn't as though it was a heavy weight!
I'm having trouble typing this now, and I think that clinically I have ruptured infraspinatus and supraspinatus on this side now!
I'll have to organise a scan
Hoping for the best, but anticipating the worst!
DAMN!!!

My wife is going to kill me!

[ThruH1ker]

whatttttt!!!!!!!! no!!!!

[fittofattofit]

whatttttt!!!!!!!! no!!!!

I hope I'm wrong!
This was my good shoulder! RC intact up to now (except subscap and LHB repair last year)
MRI booked for Sunday!