Recovery after major shoulder repair

[fittofattofit]

31st March

Personal training session today (haven't done it for 8 weeks)
Did core work and lunges with a medicine ball.
Tried to do the lunges first with a bar across the shoulder and coudn't grip it cos I've got NO
external rotation - what I thought was an improvement in my range of external rotation was in fact increased scapular retraction! - I'll really need to work on that!!

30 mins
Soft!

[fittofattofit]

1st April. 6 weeks and 3 days post-op

Upper body

Deadlifts 5 sets x 10 x 176lbs
Bent over BB rows 5 sets x 10 x 76lbs (bar + 5kgs each end - strict focussing on lats)
DB bench 5 sets x 20 x 5.5lbs
I could feel it in the shoulder when I picked up the 11 lbs, so dropped to the 5.5lbs

Roman chair sit-ups 2 x 20

Concentrated today on form and using the full ROM. Physio told me to start rowing exercises without weight, but I'd been doing that anyway, then with the bar, so next step was to add weights, and I've had no pain in the shoulder - still have to work on external rotation tho'!
Good to use upper body again, and L shoulder is starting to fill out again, and the scar has flattened right out!.

[martyn747]

Good upper body workout, shame about the lunges but at least you know now that getting the external rotation sorted is the next step! Has your physio said anything about massaging out the scar tissue? That might be stopping some of the ROM?

[fittofattofit]

Good upper body workout, shame about the lunges but at least you know now that getting the external rotation sorted is the next step! Has your physio said anything about massaging out the scar tissue? That might be stopping some of the ROM?

Thanks. The physio said that I was mobilizing my scapula, and that this was where I had extended my range of movement. When I isolated my scap (by holding a rolled newspaper between my side and my elbow) I have almost no external rotation. The physio wants me to stretch the tissue, but it's pretty hard to use pure external rotation. I'll be working hard to find the right exercises to stretch - I've been thinking of getting a bar into the back squat position to force some stretch!

[fittofattofit]

3rd March 2010. 6 weeks 5 days post-op. 169lbs and looking lean

Legs/lats

Technogym leg press 5 x 20 x 90, 100, 110, 120, 130
someone was waiting for the machine so didn't do the calves
Leg extension 4 x 10 x 143
Seated leg curl 10, 10, 8, 8, 7 x 110lb
seated rows (strict) 5 x 12 x 30kg (76lbs)
RC exercises

70 mins (was talking to a PT for 10 tho')

Rows were good - strict and focussed on using the lats and squeezing the scaps
I'm going to keep this strict in future, but will go up on weight next time!

Really feeling good training and there's no problem with the shoulder, but I have to stretch the RC in external rotation - my L (injured) arm can get to 10 degrees now, but my R arm only rotates to about 40 degrees. I realize that my shoulder injuries over the years have come about because I have little flexibility there and that I've over-extended under load and torn the RC muscles - most often thru' throwing up heavy DBs for incline Bench Presses!! I really have to work on flexibility for both shoulders before I get back to heavy pressing!

[fittofattofit]

I was supposed to go out with the kids but they wanted to go shopping!
Went to the gym again instead because it's closed tomorrow

3rd March again

Arms and core

EZ bar curl 5 sets x 10 x 30kg (66lbs) s..t..r..i..c..t
EZ bar curl 3 sets x 15 x 20kg (44lbs)
RC stretches
V bar triceps ext 1 set x 15 x 60lbs
4 sets x 10 x 70lbs
DB bench 5 sets x 12 x 11lbs


Roman chair situps 3 x 15

Took some new pics day 47 post-op 169lbs
Since I started rowing, deads and bis/tris, I'm feeling tone and muscle size come back



Haven't got the external rotation in the Left shoulder so I can't square off my shoulders for this pic!




Been working on quads especially and have added some quad mass with the extra leg training

[fittofattofit]

7 weeks post-op today. 5th April 2010

RPM/spin class

45 minutes - pushing hard
+ RC work on the theraband (and will repeat throughout the day)

[fittofattofit]

7 weeks and 1 day post op. 6th April.

Deads/ Back/ Chest

Deadlifts 10 x (80kg) 176lbs and 10, 10, 8, 8 x (90kg) 198lbs
BOBB rows 5 sets of 12 x (40kg) 88lbs
Angled Pushups from a bar in the squat rack 5 x 10

Really concentrated on bracing my chest in the benching position and pushing my body away from the bar - felt good and I aim to maintain this position when I get back to benching properly - I really have to get the form right if I'm to protect my shoulders

Roman chair situps 2 x 20

All up 50 minutes + RC with the theraband throughout the day

[martyn747]

7 weeks and 1 day post op. 6th April.

Deads/ Back/ Chest

Deadlifts 10 x (80kg) 176lbs and 10, 10, 8, 8 x (90kg) 198lbs
BOBB rows 5 sets of 12 x (40kg) 88lbs
Angled Pushups from a bar in the squat rack 5 x 10

Really concentrated on bracing my chest in the benching position and pushing my body away from the bar - felt good and I aim to maintain this position when I get back to benching properly - I really have to get the form right if I'm to protect my shoulders

Roman chair situps 2 x 20

All up 50 minutes + RC with the theraband throughout the day

All solid stuff, glad to see you're doing some chest and the dead lifts are getting heavy! Doesn't look to me like you've lost a lot of size from the photos, it is more noticeable around your arms but even if you have lost quite a bit of weight its nothing that won't come piling back on now

I've started taking Super Cissus RX and it is having a noticeable effect on my joints. Along with the PT and RC exercises I'm hoping to get my shoulders healthy again. Unfortunately my physio thinks I've got arthritis in my left shoulder Awaiting xray results to confirm it though, which sucks

[fittofattofit]

All solid stuff, glad to see you're doing some chest and the dead lifts are getting heavy! Doesn't look to me like you've lost a lot of size from the photos, it is more noticeable around your arms but even if you have lost quite a bit of weight its nothing that won't come piling back on now

I've started taking Super Cissus RX and it is having a noticeable effect on my joints. Along with the PT and RC exercises I'm hoping to get my shoulders healthy again. Unfortunately my physio thinks I've got arthritis in my left shoulder Awaiting xray results to confirm it though, which sucks

thanks. I'm still down around 7 to 8 lbs, with definitely an inch gone from my arms ( especially tris) but also shoulders, pecs and thickness thru the back. Still, as the weights go up I hope to get that back
I'll look at the super cissus Rx - sounds good!
You're young to have some wear and tear on your shoulder, but the good thing is that you're now training your RC properly and you'll be concentrating on correct technique when using your shoulders so that there's no need for the arthritis to progress. In 5 years time you'll have less wear and tear on your shoulders than your fellow gym junkies the same age cos you'll still be training properly and they won't!

[fittofattofit]

7th April

Personal training session

Squat and row with rope 3 sets x 12 x 140, 160, 160
Lunge with DB bicep curl 3 sets x 12 x 22lb each arm
Single leg leg press 3 sets x 12 x 200lbs each leg
Single leg low squat 3 sets x 12 no weight
Swiss ball crunch 25 cramped !!!!!
Leg raises on a bench 3 sets x 12

30 mins. Quads were toasted

Theraband RC ext rotation exercises thoughout the day

[fittofattofit]

7 weeks and 3 days post op. 8th March

Been batching with my kids for the last 3 weeks, but picked up my wife at the airport this morning (after training at the gym of course!!)

Deads/ Rows/ arms

Deadlifts 5 sets of 7 x 100kg (220lbs)
Seated rows 5 sets of 10 x 40kg (88lbs)
DB bench press 3 sets of 20 x 11lbs
BB bench press 3 sets of 10 x bar (44lbs)
EZ bar curl 5 sets of 8 x 30kg (66lbs)

50 mins

[martyn747]

thanks. I'm still down around 7 to 8 lbs, with definitely an inch gone from my arms ( especially tris) but also shoulders, pecs and thickness thru the back. Still, as the weights go up I hope to get that back
I'll look at the super cissus Rx - sounds good!
You're young to have some wear and tear on your shoulder, but the good thing is that you're now training your RC properly and you'll be concentrating on correct technique when using your shoulders so that there's no need for the arthritis to progress. In 5 years time you'll have less wear and tear on your shoulders than your fellow gym junkies the same age cos you'll still be training properly and they won't!

Thanks, its getting there but my shoulders really flared up today after chest - its fine on any other day except chest

You're starting to lift more than me on some things now, noticeably deadlifts. Admittedly I cant lift as much as I used to now, but its a sure sign that your healing up, 100kg is a good weight. How long do you think you'll be keeping the log for?

[fittofattofit]

Thanks, its getting there but my shoulders really flared up today after chest - its fine on any other day except chest

You're starting to lift more than me on some things now, noticeably deadlifts. Admittedly I cant lift as much as I used to now, but its a sure sign that your healing up, 100kg is a good weight. How long do you think you'll be keeping the log for?

I intend to keep the log going indefinitely - I would like to be in the best shape of my life at my 50th birthday - that's about 15 months from now, so that would be a good benchmark if I'm still progressing. Hopefully keeping the log will be an incentive for me to achieve some goals - I'd like to be 175-180lbs at 8-10% bodyfat and with a 300+ bench and a 450 deadlift - ambitious, but you've got to set your targets high !

[fittofattofit]

9th April. Weight 169lbs.

Legs

BB squats 12 x 60kg(132lbs)
10 x 80kg(176lbs)
10, 8, 8 x 90kg(198lbs)

BB calf raises 5 sets of 20 x 90kg(198lbs)

Leg extensions 5 sets of 10 x 60kg(132lbs)

SLDL 5 sets x 10 x 60kg(132lbs)

55 minutes

It felt really good to squat again! I had to hold the bar very wide (full width of the squat rack) to get the bar on my shoulder. 90kg felt heavy on my shoulders , but no trouble squatting the weight with strict form. I'm hoping that squatting with the bar will help me improve my ROM in external rotation as well.

Tried SLDL for the hammies. 60kg felt very light and didn't get much stretch - might need to use a small platform if I can find one!

Legs are feeling nicely 'tired' after this one

[fittofattofit]

11th April. 168lb

RPM / spin class

60 minutes of hard workout

Did some DB benching beforehand 2 sets 20, 12 x 22lb
felt good - kept the chest and post chain tight

[fittofattofit]

8 weeks post-op. 12th April 2010

Upper body

Deadlifts 1 set of 12 x 60kg (132lbs)
1 set of 12 x 80kg (176lbs)
1 set of 10 x 100kg (220lbs)
5 sets of 5 x 120kg (164lbs)

BB bent over rows 5 sets of 8 x 60kg (132lbs)

DB bench press 5 sets of 10 x 27.5lbs

Swiss ball crunchies 2 x 20

Total 60 minutes

Deads felt easy - I was able to concentrate on form - I was better on the way down than on the way up - too much of a SLDL. I can feel it in my glutes and hammies though, so that's good. Next time I will try to keep the form while increasing the reps - my max pre-op was 170kg (375lbs), and I don't want to test that for a t least a few months

BB rows were easy, but I will concentrate on form next time and getting that 'lat squeeze"

Good workout overall and starting to feel strong again

[fittofattofit]

8 weeks and 1 day post op. April 13th

Arms

EZ bar curls 6 sets of 10 x 30kg (66lbs)
Seated rows 5 sets of 10 x 45kg (100lbs)
V bar triceps pushdowns 5 sets of 8 x 80lbs
DB bench press 3 sets of 10 x 15kg (33lbs)

45 minutes
Really strict - felt a great pump in the arms and lats!

[fittofattofit]

14th April 2010

Personal Training session - lots of lunges!

Lunge and single arm row (cable) 3 sets of 12 x 80lbs each side
Rope triceps extension 3 sets of 12 x 80lbs
Lunge (rear leg on bench) and curl 3 sets of 12 x 9lbs DB
Single seated leg press 3 sets of 12 x 140lbs each leg
Alternate leg raise with medicine ball 3 sets of 20
Standing one legged squat 3 sets of 12 each leg

30 minutes
Upper quads, hammies and glutes were toasted! I hate lunges, but I suspect that it's good to do the things that you don't like 'cos they always give me a burn!

[fittofattofit]

8 Weeks + 3 days. 15th April

Deads / upper body

Deadlifts 10 x (60kg)132lbs
10 x (100kg) 220lbs
6 x (120kg) 264lbs
3, 3, x (130kg) 286lbs
6 x (120kg) 264lbs

BOBB rows 5 sets of 10 x (60kg) 132lbs

Pushups from bar in rack 5 x 10 (strict and focussed)

Situps Roman chair 3 x 20

60 minutes
Only had 4 hours sleep and had no energy for the deads. Wasn't heavy, but had no stamina
Rows felt easy however - should go up next time
Pushups were on the lowest level of the rack - I felt good tension thru the pecs
Legs tomorrow!

[fittofattofit]

April 16th

Legs

Squats 10 x 60kg(132lbs)
10 x 80kg(176lbs)
8 x 90kg(198lbs)
5, 5, 5 ,5 ,6 x 100kg(220lbs)

It's still difficult holding the bar, but I felt strong on the lift, and I think my form was good


BB calf raises 5 sets of 20 x 100kg(220lbs)

Leg extensions 10, 8, 8, 8, 7 x 60kg(132lbs)

SLDL 8, 8, 8, 6, 6 x 80kg(176lb)

60 minutes. Good workout. Better sleep last night

[fittofattofit]

17th April 2010 Weight 77.4kg (170lbs)

Upper body

EZ bar curl 6 sets of 10 x 30kg (66lbs)
Seated cable row 5 sets of 10 x 50g (110lbs)
BB bench press 2 sets of 10 x bar 20kg (44lbs)
5 sets of 10 x 40kg (88lbs)
Triceps push-down 10, 8, 8, 8, 7 x 100lbs
Swiss ball crunchies 2 x 20

60 minutes

All very strict and really feeling it in the lats and tris

[fittofattofit]

18th April

RPM / spin class

50 minutes

Did Incline DB presses beforehand (low incline, on the first notch)
3 sets of 10 x 15kg (33lbs)
This felt good on my shoulders, much better than flat benching with a bar, and I think that I will focus on this exercise for my chest from now on.

[LDU]

just checkin in, things look like there going well.

Whats your diet like ATM, are you lean bulking?

also what type of diet has worked best for you.

good stuff mate!

[fittofattofit]

just checkin in, things look like there going well.

Whats your diet like ATM, are you lean bulking?

also what type of diet has worked best for you.

good stuff mate!

Thanks for dropping by!
I am trying to lean bulk, to try to take advantage of coming off a long rest period. Hopefully, as I my training gets heavier, the muscle memory will kick in and I will add mainly lean mass. My current weight is around 171lbs, so probably up about 4 lbs from my lowest point post-op. I don't think that I have added any extra fat. I would like to lean down to 10%, but I know that now is not the time to be cutting back on nutrients while my body repairs itself. I'll do that once I'm happy that I am back to heavy pressing.
Diet wise, I have maintained a calorie intake of around 3000 per day with between 250 and 300g protein, 50 g fat and 200-300g CHO
I train in the morning at 0600, so I tend to load up the carbs intra and post workout, and have very few carbs in the evening. Diet is mainly beef, chicken and protein shakes, with cereal and rice + a few cheating sweets for CHO (carbs is carbs!). I snack on almonds!

[fittofattofit]

9 week post-op. 19th April 2010

Deads/rows/chest

Deads 10 x 60kg (132lbs)
10 x 100kg (220lbs)
6 x 120kg (264lbs)
3, 3, 3, 3 x 130kg (286lbs)
1 x 140kg (308lbs)
6 x 120kg (264lbs)

BOBB rows 10 x 60kg (132lbs)
5 sets of 10 x 70kg (154lbs)

Incline (low) DB bench 5 sets of 10 x 15kg (33lbs)

Push-up (on rack bar) 5 x 10

60 minutes

Hands were slipping on the deads. 308 lift felt easy, but I could not hold my grip!
Still, I'm getting my callouses back!
Rows were good and presses and pushups did no harm to my shoulders

Saw Physio today - he's very happy - he told me I can now start single arm rowing with 2lb weights!!!
I still need to do lots more External rotation work on my L arm!

[LDU]

i agree keep up those nutrients to aid the recovery.

thanks fo the info, very clean diet by the look of it.

shoulder seems to be doing great, improving rapidly!

i use straps on my deads above 100kg, i just cannot maintain grip! I know my forearms are a little week and i work them via some isos.

good stuff mate

[fittofattofit]

i agree keep up those nutrients to aid the recovery.

thanks fo the info, very clean diet by the look of it.

shoulder seems to be doing great, improving rapidly!

i use straps on my deads above 100kg, i just cannot maintain grip! I know my forearms are a little week and i work them via some isos.

good stuff mate

Yes. My diet is clean - basically all lean home-cooked food, but I do allow space for the inevitable 'dirty' food, like chocolates or icecream or cookies, which are hard to avoid with kids in the house - otherwise my carbs are rice or cous cous usually. I keep the carbs low to allow space for the extras.
I used to use straps, but I found that they hurt my wrists and forearms, so I made a decision to ditch them and try to build up my grip - I need to work them more tho'. In the same vein, I ditched the belt so that I could concentrate on developing my core strength and maintaining good posture - and that has been fantastic for my back. I used to have a lot of low back pain, but it has almost disappeared .

[fittofattofit]

20th April. Weight 171lbs

Upper body

EZ bar curls 10 x 20kg (44lbs)
5 sets of 10 x 30kg (66lbs)

Triceps pushdown (V bar) 5 sets of 10 x 110lbs

Seated row 5 sets of 10 x 50kg (110lbs)

low Incline DB press 3 sets of 10 x 15kg (33lbs)

Swiss ball crunchies 2 x 20
RC exercises

60 minutes

Focussed and strict today. Good pump in the arms and lats.
I'm keeping up with the DB pressing without upping the weight at the moment

[fittofattofit]

21st April

PT session

Close grip Pulldowns 3 sets of 12 x 120lbs
DB squats 3 sets of 15 x 20kg (44lbs) dumbbells
Triceps extensions (rope) 4 sets of 15 x 110lbs
Single leg press 3 sets of 12 x 160lbs each leg
DB bicep curl 4 sets of 12 x 10kg (22lbs)
Straight leg raises 3 x 20

30 minutes
Easy workout, except I had trouble swinging up the weight on the dumbbell curls due to my Left shoulder stabilisers fatiguing - I need to work on the External rotation!