Recovery after major shoulder repair

[fittofattofit]

Today's session bumped:

21st February 2012

Chest/Bis

Close grip UH pull-downs
12 x 75kg (165lbs)
10 x 85kg (187lbs)
8 x 95kg (209lbs)
6 x 105kg (231lbs)
5, 5 x 110kg (242lbs)
2, 3 x 115kg (253lbs) but looking very untidy!
Lats, bis and upper chest hit!

Hammer Strength bench press
6, 6, 6, 6, 6 x 40kg per side
I can at least generate some strength on this machine

EZ bar curls
5:2:5 tempo
7, 7, 7, 7, 7 x 40kg (88lbs)
Slow and controlled

45 minutes


Short session - had only 1-2 hours sleep last night and was half in a mind not to train. I'm glad that I did though
Got a good lat and biceps pump

2 days to Jackson!!

[/QUOTE]

Great session despite lack of sleep. Those pull downs are heavy man. Love the close grip, chest pump!

Thanks Corey. The underhand close grip feels good and it's doing that and the v-handle close grips that really seems to hit my upper chest. Since I can't really do incline pressing, I'll make good use of the cable work!

How can you do those pull downs the day after that crazy session and only on a couple of hours of sleep?
Must be the beer.

Strong pull downs!
Hammer strength press and EZ curls looking real good as well. Pretty good weight on the hammer strength.

I was originally planning to train in the afternoon, but I was still awake at 6am so I thought that I may as well get an early session in despite the lack of sleep.
The UH pull-downs really hit the bis, upper chest and upper lats, whereas the seated rows yesterday seem to hit the tris and lower lats and mid-back more, so I didn't really feel that I was doubling up
The HS press feels good and the nice thing about it is that I feel I should be able to up the weights readily. I'm not getting that feeling with the BB benching.
EZ bar curling I'm doing really strict - I'd like to be curling 50kg but I'm in no rush, and I'm wary of damaging tendons given that I've had the LHB severed on both sides

Andrew, I haven't seen you do DB curls.
Is that a movement that bothers you? (shoulder-wise. Not that you would have something personal against DB curls )

Well spotted Tom!
Because of the ruptured infraspinatus on the left, and the lack of ER, when I curl a DB on the left it swings to the right, and just doesn't feel good.
I prefer using the EZ bar because it keeps the let arm in track during the curl!

[anonymous]

Too many posts to catch up on, is your shoulder ok? I see the 40k on the hammer bench - did you hurt it again? :s

edit - oh, I see 40kg each side not total.. lol ok.

[fittofattofit]

Too many posts to catch up on, is your shoulder ok? I see the 40k on the hammer bench - did you hurt it again? :s

edit - oh, I see 40kg each side not total.. lol ok.

5 months since the last reconstruction and my shoulders are getting stronger and more stable! I'm also regaining shoulder mass.
Benching with DBs is no-go for me and the BB pressing is weak, but the rowing is going strong.
I've had hip issues as well (pyriformis and ITB strains), so I'm only just back squatting and deadlifting.
All-in-all going well though!

Last pic

[fittofattofit]

Today's session:

22nd February 2012

Deads/quads/tris

deadlifts
10 x 135lbs
10 x 225lbs
6, 6, 6, 6, 6, 6, 6 x 315lbs
2 minutes between sets
Slow tempo, touch and go

Leg extensions
12 x 70kg (154lbs)
10 x 80kg (176lbs)
8, 6, 6, 6 x 90kg (198lbs)
Quads pumped!

Superset with
Triceps dips
BW x 10, 10, 10, 12, 12, 12
Slow and controlled.
Starting to get some strength and stamina on these

Swiss ball crunches
50, 50

55 minutes


Not much sleep last night either, but I'll hopefully make it up on the plane tomorrow
Deads felt good although the old pyriformis type pain was lurking. 315 didn't feel heavy, but didn't want to push the reps
My hammies and calves are sore from yesterday's pull-downs: I really push my knees up into the pad when I go heavy - so I hit the quads as well today to keep the legs on fire ahead of the skiing

Only 1 day to Jackson!!

[ThruH1ker]

That's a very solid deadlifting day. Do you feel like you could pull 4pps?

[fittofattofit]

That's a very solid deadlifting day. Do you feel like you could pull 4pps?

I pulled 175kg before for 2, so that's 385 but I've dropped back a bit over the last month and I'm tentative about really going for it while I have a few muscle strains. The pain is a lot better than it was and I can lift through it, but I don't want to set myself backwards by overdoing it
If things go well, I might work towards having a go in a month, but in the meantime I'll work on volume!
You're doing great, so it looks like you may well beat me to it!!

[ThruH1ker]

I pulled 175kg before for 2, so that's 385 but I've dropped back a bit over the last month and I'm tentative about really going for it while I have a few muscle strains. The pain is a lot better than it was and I can lift through it, but I don't want to set myself backwards by overdoing it
If things go well, I might work towards having a go in a month, but in the meantime I'll work on volume!
You're doing great, so it looks like you may well beat me to it!!

I'll be trying 405 after this second cycle of 5/3/1 which means around 3 more weeks! Hit it before than mate

[fittofattofit]

I'll be trying 405 after this second cycle of 5/3/1 which means around 3 more weeks! Hit it before than mate

That sounds like a call-out!!

[viennafat]

Really nice deadlifting. Strong weight and lots of volume.

Strong dips, too! Those look great, Andrew. Quite a few reps there.

Last workout before your trip?

[fittofattofit]

Really nice deadlifting. Strong weight and lots of volume.

Strong dips, too! Those look great, Andrew. Quite a few reps there.

Last workout before your trip?

Thanks tom! It's the first time I've done the dips without doing chest or heavy rows beforehand, and I had a lot more strength. I can feel it in my right shoulder now though: of all the exercises, it's the one that seems to hurt - I've got to be careful to not go too deep and to keep it controlled. I'd like to add more slow reps, but I won't be following your example and hanging several plates around my waist! That would just be too much!

And last workout before I go, although I may get a few upper body gym sessions in while I'm away!

[NaturalPursuit]

Thanks Alex. I can't match your intensity though - you would have found another 6 exercises to do!

LMAO!!!! well from your workouts above I think its safe to say your pushin yourself like MAD! So....tomatoes....tomahtoes......lol.....keep it up man!!!

[lllDBOlll]

Big ass lat pull downs man, looking great in that latest pic. Crazy how well you are doing after such a big op.

[adamsz]

In on ThruH1ker vs. fittofattofit deadlift competition!

Deadlifts lookin quite strong mate. Let's see what u could do for 5 sets of 5 next time?

[908]

Great work on the deadlifts man. Take your time, I definitely wonder what your deadlift is looking like between 1-3 reps. And... welcome to USA!

[DstryEvrytng]

Hell yeah nice dl session Fit, lots of volume.
Lookin mean in the pic, legs are beast.

[fittofattofit]

LMAO!!!! well from your workouts above I think its safe to say your pushin yourself like MAD! So....tomatoes....tomahtoes......lol.....keep it up man!!!

Thanks Alex. It's true that when I'm in the gym I don't see anyone else training with the same intensity and focus that I do (that's not necessary saying a lot - it's not a real heavy duty gym), but I can't keep it up for much more than an hour. You've got youth on your side and you just keep that crazy output going for ever

Big ass lat pull downs man, looking great in that latest pic. Crazy how well you are doing after such a big op.

Thanks. At least my back and shoulders are feeling strong and that helps my shoulders feel stable, so that I'm comfortable with shifting some heavier weights. It's sort of a positive cycle: lift heavier.......back gets stronger and shoulders get bigger.......shoulders become more stable.......lift even heavier weights......

In on ThruH1ker vs. fittofattofit deadlift competition!

Deadlifts lookin quite strong mate. Let's see what u could do for 5 sets of 5 next time?

Yeah.....that young gun is racing up on the inside!!!
I'll try 330 for 5 next time and see how that feels. Meanwhile I'll be expecting you to chase Corey and his 500 DL!!

Great work on the deadlifts man. Take your time, I definitely wonder what your deadlift is looking like between 1-3 reps. And... welcome to USA!

Thanks! I may give a few singles a go, but I need to feel comfortable with volume again!
I love the states!

Hell yeah nice dl session Fit, lots of volume.
Lookin mean in the pic, legs are beast.

Thanks! My legs and upper back are feeling solid and strong, I've just got to get that lower back to fire up and do some work!!
Then I'll make Mag-Ort pay!

In Melbourne Airport on the way to LAX!!!!

[schmack]

6, 6, 6, 6, 6, 6, 6 x 315lbs



Oh my lawd that's awesome!

Have a safe flight

[Diesel293]

Great work, always a good read.

[viennafat]

Have a great trip!
Enjoy the slopes.

[adamsz]

[Raigs]

Thit for sure.

awesome workout again Fit. I think id pass out working out with you

[RyouBakua]

love the deads
you must have been burning!


have fun on your trip

be safe!

[fittofattofit]

6, 6, 6, 6, 6, 6, 6 x 315lbs



Oh my lawd that's awesome!

Have a safe flight

Thanks! Not as awesome as your benching! I'm seriously jealous of that!

Great work, always a good read.

Thanks! The skiing/lifting/eating/drinking over the next 10 days should be awesome!

Have a great trip!
Enjoy the slopes.

Thanks Tom! Expect lots of pics!!

Thanks Zach!
I figure I've got to keep the wheels turning so the gears don't seize up!

Thit for sure.

awesome workout again Fit. I think id pass out working out with you

Thanks Raigs! I doubt it though - I see so many of the logs on here with huge lifts and volume and think that I'll have to seriously up my work rate!
Is your knee mobility back to normal yet?

love the deads
you must have been burning!


have fun on your trip

be safe!

Thanks Ryou!
The legs and glutes are still burning!

23rd February 2012

In LAX - SLC - JAC




I had a nice alcohol fuelled sleep on the plane - champagne, cab sav and Bailey's! Better than a Stilnox/****** any day
I arrived in Los Angeles before I left Adelaide: departed home at 7:30am Thursday, and arrived in Los Angeles at 7:00am Thursday! It always feels a bit weird. I really want to have a beer now, but it's only 9:30am!!
I arrive in Jackson in a few hours!!

Snow report is awesome

Mountain Report:
As we reach day 3 of this storm cycle expect mountain conditions to be as good as they have been all year. Today, the winds will be out of the WNW so expect temperatures to reach the high teens on the Upper Mountain and mid to high 20's elsewhere. We should see some incredible action today on the Upper Mountain with 33 inches over the past three days, most of which has gone untouched up high. Conditions will be great everywhere so explore different zones all day long.

[viennafat]

^ Your timing seems excellent!
Sound like good times ahead.

[lllDBOlll]

Sounds awesome man, go tear that chit up!

[ThruH1ker]

Time travel! haha Are you going to take a day to adjust to jet lag? Glad you made it safe though.

[fittofattofit]

^ Your timing seems excellent!
Sound like good times ahead.

I hope so Tom, I'm going to spend all day tomorrow on the mountain, tearing up that powder!!

Sounds awesome man, go tear that chit up!

The great thing will be that I'll get the Friday to hit it, because it will be busy over the weekend - not with the average recreational skiers, but with the hard core powder junkies, and that's bound to tear up a lot of the accessible fresh stuff!

Time travel! haha Are you going to take a day to adjust to jet lag? Glad you made it safe though.

Yeah - you lose 2 days on the way back though!
I was thinking of lifting this evening, but my head is splitting with a headache

Instead I went to the 'Mangy Moose' and ordered a Spicy Marguerita on Tim's (NWSkier's) recommendation and followed up with 2 pints of Guinness on my own advice!
Those Marguerita's are something else: Tequila, strawberry, lemon and Jalape�os!! Infused for 4 days in the fridge!
I can see that I'll do a bit of damage with these over the next week!

And a pic


Just opposite the cable car at sunset!

[adamsz]

Glad to hear you made it without incident mate.

That margarita sounds amazing - it's all about the sweet/spicy contrast in my book!

Hope u get a few more good pics while you're here - sky looks beautiful in that pic^^^

[AirForceV]

Welcome to the pacific time zone


Stay safe on the mountains!

[Xtian]

Have fun bro!