Recovery after major shoulder repair

[wedjim]

Wow Fit, sorry to read this news! But, on the other hand, if anyone can recover and make it back you can!

Sorry i'm not on here more often to check out your journal, but looks like all is well in spite of the set back. Keep after it!

[SlothBane]

http://www.youtube.com/watch?v=1NotO...ature=youtu.be

These are OK because I'm not flexing my right arm at all. I can feel my left lat has worked but it's not the same as doing Pendlays with 100kg

Looking strong with the rows. I'm surprised the tree didn't snap first. Hey, I'll trade you some Pendlays for DB rows. Keep at it!

[GKC45]

I don't know about those rows... you better keep it light and focus on not flexing your bicep as you get tired. That looks like a ticket back to snap city. This would be a good time for some straps or hooks too.

[fittofattofit]

Saturday bumped:

Saturday 22nd March 2014

2 weeks 2 days post-op .... distal biceps tendon repair

171lbs



Single armed DB deads .... left arm
12 x 45kg (100lbs)
12 x 45kg (100lbs)
12 x 45kg (100lbs)
12 x 45kg (100lbs)
12 x 45kg (100lbs)
Light. Took a vid

Single arm DB rows ... left arm
10 x 45kg (100lbs)
10 x 45kg (100lbs)
10 x 45kg (100lbs)
10 x 45kg (100lbs)
10 x 45kg (100lbs)
Took a vid

Single arm machine pull-downs ... technogym
Left arm
15 x 50kgs
15 x 55kgs
15 x 55kgs
15 x 55kgs
15 x 55kgs
Strict. Bumped the weight

Single arm machine shoulder presses ... technogym
15 x 25kgs
15 x 30kgs
15 x 30kgs
12 x 30kgs
10 x 30kgs

Smith machine calf raises
40 x 20kg per side
30 x 20kg per side
30 x 20kg per side
30 x 20kg per side
Slow. Calves under tension


50 minutes

I played around with the DB deads today ... when I see the vid they are really more like a goblet squat than a deadlift
Took a vid
http://www.youtube.com/watch?v=RY-yt...ature=youtu.be

I really wish that my gym had DBs going up to 160lbs ..

I also did some single armed supported rows
http://www.youtube.com/watch?v=1NotO...ature=youtu.be

These are OK because I'm not flexing my right arm at all. I can feel my left lat has worked but it's not the same as doing Pendlays with 100kg

Oh sheeit, I was catching up with your last couple of months and now I wish I hadn't, terrible luck on the bicep injury, but I guess its a risk you take when you go bombing down a mountain on little planks of wood : (

When I think about it and some of the slopes I go down I'm not surprised that I get injured. The bummer was that it wasn't hurling down a double black slope, but afterwards, on the long traverse. It's sickening when I'd finally started to get my sh!t together with the deadlifts and squats

Those DB rows look like everything else is holding together very well!

Thanks Halfway ... I figure that if I wallow in it I'll just get fat and flabby so anything I can do will set me up better when I can get back into full training

Absolutely terrific. I love the dedication Andrew. Major thumbs up

Thanks Rob!

Wow Fit, sorry to read this news! But, on the other hand, if anyone can recover and make it back you can!

Sorry i'm not on here more often to check out your journal, but looks like all is well in spite of the set back. Keep after it!

Thanks for the support Jim!

Looking strong with the rows. I'm surprised the tree didn't snap first. ; ) Hey, I'll trade you some Pendlays for DB rows. Keep at it! : )

Thanks Sloth! It was one of those damn jumping trees that just moved into my path
I never normally do DB rows because I favour the BB rows but it looks like they'll be on my agenda for a little while longer

I don't know about those rows... you better keep it light and focus on not flexing your bicep as you get tired. That looks like a ticket back to snap city. This would be a good time for some straps or hooks too.

Thanks GK .. I was careful to make sure that I loaded the triceps on the right and not the biceps but I take your point. When I'm doing the peg presses I wear a sling so that I don't inadvertently reach down and grab on to the handle with the right hand

Sunday 23rd March 2013

Day 16 post-op .... distal biceps tendon repair

172lbs

HIIT cycle
50 minutes

Token cardio effort for the week

[postman123]

Well done sir for doing what you can. It sucks to be injured but good at least you are focused on what you can do and not on what you can't.

You may end up liking dumbbell rows when it's all said and done. I have them in my routine, not really because I enjoy them, but because they seem to make my upper back thicker.

[fittofattofit]

Well done sir for doing what you can. It sucks to be injured but good at least you are focused on what you can do and not on what you can't.

I've been getting used to it ... this is the 6th upper limb operation in 4 years
It's not a bad thing though to have to refocus .. I just wish it wasn't so often

You may end up liking dumbbell rows when it's all said and done. I have them in my routine, not really because I enjoy them, but because they seem to make my upper back thicker.

I could feel the benefit of them and I should do them more often

[EjnarKolinkar]

Looks like a good job with the DB deads and rows vid. SOlid work on the one arm machine pulldowns as well. Is that a cable with a D-ring you are using on that machine?

Looking pretty jacked for a one armed weight lifter Andrew.

[EB68]

Glad to see you are still putting in the hard work Andrew. I know it must be disheartening with the injury and limitations, but you will be back in full force soon. How is the right arm feeling now?

[JohnButz]

Impressive OA Deads and Rows! You are doing awesome work on this comeback, I think when you are 100% you are going to take it to the next level my friend!

[scott_donald]

ooo cardio... god i hate it but it has to be done!!!

[Payton1221]

HIIT cycle
50 minutes

Token cardio effort for the week

That reminds me of the joke about how powerlifters count reps:

ONE
TWO
THREE
ONE TOO MANY
TWO TOO MANY
CARDIO!

[fittofattofit]

Looks like a good job with the DB deads and rows vid. SOlid work on the one arm machine pulldowns as well. Is that a cable with a D-ring you are using on that machine?

Looking pretty jacked for a one armed weight lifter Andrew.

Thanks Robert .. and no it's a machine with a handle that pretty much makes it a wide grip

Glad to see you are still putting in the hard work Andrew. I know it must be disheartening with the injury and limitations, but you will be back in full force soon. How is the right arm feeling now?

Thanks Eric ... it's disheartening and quite depressing to be back at square one. The right arm has felt good but my first day back at work today and the biceps felt achey for the first time since the operation

Impressive OA Deads and Rows! You are doing awesome work on this comeback, I think when you are 100% you are going to take it to the next level my friend!

Thanks John

ooo cardio... god i hate it but it has to be done!!!

I hate cardio unless it has a purpose, like cycling to get somewhere or skiing down a mountain. Whydafuk do people want to run marathons? You're very consistent with your cardio but I like the way that you do your HIIT/sprint workouts ... it's the way I'd train if I wasn't lazy and my knees weren't lined with sandpaper

That reminds me of the joke about how powerlifters count reps:

ONE
TWO
THREE
ONE TOO MANY
TWO TOO MANY
CARDIO!

Ha .... I like that Mark

Monday 24th March 2014

Day 17 post-op .... distal biceps tendon repair

171.5lbs



Horizontal leg presses
20 x 280lbs
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
Full depth
Feet wide and knees tracking out
Feeling easier. 2 mins between sets

GHRs
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Tight form

Roman chair sit-ups
20, 20, 20

30 minutes

Quick session. The leg presses are starting to feel easier and I'm timing the breaks to make sure that I don't linger too long between sets. The GHRs felt great

I had to cut it short in the gym because I was running late and I had to return to work today after nearly 5 weeks away .. straight into a day full of meetings. Some sh!t never changes. By the end of the day I could feel my right biceps aching for the first time since the operation

I also felt really guilty about this:

That's 4lbs of liquorice, demolished on Friday, Saturday and Sunday by myself and my wife (3/4 me). I got a bit carried away then couldn't sleep last night.

[cmoore]

This is no time to under eat or worry about it . Stay in a mild surplus to fuel the healing and reduce atrophy

[fittofattofit]

This is no time to under eat or worry about it . Stay in a mild surplus to fuel the healing and reduce atrophy

That was my thought but I got a bit carried away
7,200 cals in that box and I ate over 5000 of them

It's true though that I was just starving after coming off the first week post-op where I felt totally catabolic ... even though I'm in the trade I'm always amazed how much a small operation takes out of you. I'll try to eat a little cleaner from now on

[scott_donald]

could at least pick some nice candy to munch!!!

just over a week till i get to have coke and twirlers and chicken wings!!!!

[GKC45]

In on thread for licorice action.

[securekey]

I also felt really guilty about this:

That's 4lbs of liquorice, demolished on Friday, Saturday and Sunday by myself and my wife (3/4 me). I got a bit carried away then couldn't sleep last night.

[/center]

Lol... that is a pile of liquorice

[QuickDad]

I have discovered a few new dumbbell exercises Andrew - Fair play to you, many would have stopped for a month or two.

I can take or leave Liquorice - however I can demolish a box of chocolate brazils in minutes!

[fittofattofit]

could at least pick some nice candy to munch!!!

I'm addicted to Liquorice ... if you've ever seen 'Death Note' it's like the Shinigami with apples [obscure animé reference ]

just over a week till i get to have coke and twirlers and chicken wings!!!!

No Tim Horton's in Utah?
I love all that food when I'm skiing ... gotta fuel the engine

In on thread for licorice action.

I had plenty of liquorice 'actions' the last few days

Lol... that is a pile of liquorice

I think that my body was in desperate need of cals once I hit the gym after that first week recovering ...

I have discovered a few new dumbbell exercises Andrew - Fair play to you, many would have stopped for a month or two.

I can take or leave Liquorice - however I can demolish a box of chocolate brazils in minutes!

Thanks QD ... I'm a sucker for chocolate macadamias as well

Tuesday 25th March 2014

2 weeks 5 days post-op .... distal biceps tendon repair

170lbs



Single armed DB deads .... left arm
12 x 45kg (100lbs)
12 x 45kg (100lbs)
12 x 45kg (100lbs)
12 x 45kg (100lbs)
12 x 45kg (100lbs)
Thought about stacking DBs .... next time

Single arm DB rows ... left arm
10 x 45kg (100lbs)
10 x 45kg (100lbs)
10 x 45kg (100lbs)
10 x 45kg (100lbs)
10 x 45kg (100lbs)
Kept it tight

Standing cable curls ... left arm
15 x 40lb
12 x 40lb
12 x 40lb
12 x 40lb
10 x 40lb
Tempo 2:2:2

Standing rope triceps extensions ... left arm
15 x 40lb
15 x 40lb
15 x 40lb
12 x 40lb
12 x 40lb
Tempo 2:2:2

Single arm cable pull-down
7 x 70lbs
7 x 70lbs
7 x 70lbs
7 x 70lbs
Tempo 2:2:2

50 minutes

More of the same ... keeping from wasting away

[doughnutgut]

Your going to be a one sided monster Andrew.

Bloody hell them 40s rows are monsterous.

[scott_donald]

try the rows the chinese way... prefer them better over the traditional way...

[fittofattofit]

Your going to be a one sided monster Andrew.

Bloody hell them 40s rows are monsterous.

Ha .... I can see quite a difference in size and tone already between the whole arm from the delts down to the forearm. 2" difference around the upper arm already. I'm really only keeping the left side primed though ... I'm not going to end up with an 18" gun on the left. (It'd be kinda cool though )

try the rows the chinese way... prefer them better over the traditional way...

The chinese way? Aware me?

Does it mean that you row on a slope?



....... sorry, sorry, couldn't help myself. I'm not really Jeremy Clarkson

[Payton1221]

Thought about stacking DBs .... next time

I've seen some "out of the box" thinking with guys duct taping plates to DBs and such, but two short lengths of chain with a snap could be used to secure to dumbbells (preferably, hexagonal ones for stability) where you could grab the top one. You'd lose about 6" or so of ROM at the bottom, but that might work for your needs.

[scott_donald]

The chinese way? Aware me?

Does it mean that you row on a slope?



....... sorry, sorry, couldn't help myself. I'm not really Jeremy Clarkson

[fittofattofit]

OK ... looks a bit like a single armed Pendlay style row

[EjnarKolinkar]

I like that row video.


Do they still have you just working on ROM stuff with the repaired arm? Trying to get it straightened again?

Licorice, those did look tasty.



Definitely time to keep those cals coming strong.

[anonymous]

If youre looking for a sumo deadlift sub, you could rotate in wider stance belt squats for a while. Do them on the smith machine (assuming its not angled) and you have a very low chance of tweaking something setting it up or doing the lift

[fittofattofit]

I've seen some "out of the box" thinking with guys duct taping plates to DBs and such, but two short lengths of chain with a snap could be used to secure to dumbbells (preferably, hexagonal ones for stability) where you could grab the top one. You'd lose about 6" or so of ROM at the bottom, but that might work for your needs.

Thanks Mark! I've thought about the duct taping but the gym DBs have plates held on by a 'button' at the end, that would make it difficult to attach a plate to. A chain could work but that loss of range would be a problem. I could always row resting on an incline bench to overcome that though

I like that row video.

Yeah ... it's pretty cool. I like the 'explosiveness'

Do they still have you just working on ROM stuff with the repaired arm? Trying to get it straightened again?

Licorice, those did look tasty.

Definitely time to keep those cals coming strong.

Actually my ROM has pretty much come back just with normal activity (still more limited in supination though)
I have been getting a bit fat after the injury but it's not a good time to cut so I'll wait until I'm back at least doing some heavy squats before I'm tempted to trim the cals

If youre looking for a sumo deadlift sub, you could rotate in wider stance belt squats for a while. Do them on the smith machine (assuming its not angled) and you have a very low chance of tweaking something setting it up or doing the lift

Thanks Halfway! I've thought of you doing those belted squats on the smith and I'll give those a try

Wednesday 26th March 2014

Day 20 post-op .... distal biceps tendon repair



Horizontal leg presses
20 x 280lbs
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
20 x 370lbs (stack)
Full depth
Feet wide and knees tracking out
Feeling easier

GHRs
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW

single arm Maxine pull downs
15 x 50lbs
15 x 55lbs
15 x 55lbs
15 x 55lbs
15 x 55lbs
Upped the weight

Single armed machine shoulder presses
12 x 30lbs
12 x 30lbs
12 x 30lbs
12 x 30lbs
12 x 30lbs

smith machine calf raises
40 x 20kg per side
30 x 20kg per side
30 x 20kg per side

50 minutes

[jeezyreezy]

Dayum fit, sorry to hear about the injury brah. If anyone can make a speedy recovery it's gotta be you. Way to keep putting in work!

[jonnyboy44]

You must be getting bored with that leg press machine, not much of a challenge for you and your legs. Even with all the volume.
Not used the horizontal leg press for a while but used to do a giant set of 20 feet together low/20 feet wide low/20 feet together high/20 feet wide high. Feel it in the glutes. First time i did this I couldnt sit on the loo seat for 2 days