BODYHARDS, Post shoulder surgery comeback, get back at it or die trying....

[bodyhard]

As most who know me on here (I have been on this site since 2005) know I had left shoulder surgery on Sept 9th 2016. While the surgery went well there were some problems during PT and I had to get taped up and 3 different injections within a 3 months span.

I officially started training on December 26th 2016, this past Friday Jan 13 2017 makes 3 straight weeks I have been training.

My goal is to first get back my core foundation, build on strength, balance and form.

My routine for now (and I will see how this goes before I switch up) is to train 3x a week doing Squats, Bench, BOR and OHP, Mondays, Wednesday and Fridays adding Deadligts on Wednesday

The weights I have started with:
Squats - 65lbs 3 sets of 8 reps
BOR -Bar 3 sets of 8 reps
Deadlifts 95lbs 3 sets of 8 reps
OHP - bar 3 sets of 8 reps


My official input:

When I started squatting the pain on my left shoulder while holding the weight, while not excruciating it was painful ( also sent a tingling numbing feeling all the way down to my hand) and tight.

Yesterday I squatted 135lbs for 3 sets of 10, pain free, the tightness, the pain, the numbness, GONE!! I was f'ckiig amazed and trilled! When I went to the bench/OHP my shoulder is still weak and shaky, but I also went up on weight which is a good thing. I started with just the bar I am now up to 115lbs for 3 sets of 10. OHP I stared with the bar as well and now I am up to 95lbs for 3 sets of 10.

Deadlifts is a totally different animal all together, I don't feel any pain/stiffness but I feel weakness holding the bar, this is due to a pinch nerve I have in my neck due to swelling. To combat this I am getting an injection in my neck Jan 23rd, I was told by the doctor this injection is like a mini surgery and I can not eat after 12 and have somebody take me and bring me home since I will be put to sleep.

In this journal I will post videos of my progress (I have no shame in recording myself lifting light ass weight) and hopefully I can look back at this journal and have a comparison of the before and after on my lifts. I will post my workouts as well as my food intake.

My current weight as of today is 162.5lbs

So here I go 3 weeks in and feeling pretty good about myself!

[RT1957]

IN....good to see you journal........it'll be nice to see the comeback

[baker]

Props for keeping a journal dude. Best of luck moving forward.

I'll lurk so this doesn't turn into a chat thread.

[TheCrab]

Good luck man. Been down that road more than a few times.

Enjoy the trip back.

[raynerd]

Great to see you in here BH! I'll be following along the comeback!

[fittofattofit]

Good luck with your recovery. After my shoulder surgeries I found the squatting the toughest because it seemed to take a while to get the mobility back ... such an effort to get my hands onto a bar behind my neck. Deads on the other hand seemed to be good because the load o the shoulders is isometric. Good luck with the neck injection and I'm sure it won't be long before you're back shifting weights as heavy as before

[TnTNZ]

Absolutely in on this, looking forward to seeing the comeback.

[JustBulk]

good luck!!!

[NorwichGrad]

Hi John!

Great to see you start a journal.

I will be following your training for sure.

[pastorgbc]

Good luck with the recovery and keep killing it, John.

Ray

[bodyhard]

Today's meals.

I will up my meals as my stomach gets used to it.

1st Meal
4 eggs
1 cup of oatmeal in whole milk
1 cup f cottage cheese
5 slices turkey bacon
2 slices whole wheat bread

2nd meal
Chicken Sandwich

3rd meal
Mashed potato
String beans with mushrooms
Steak

4th meal
2 Tuna-fish Sandwich

[bodyhard]

Tonights workout

up by 20lbs on squats

1st set 135lbs 8x
2nd set 155lbs 8 reps,
3rd set 155lbs 8 reps Not too bad, was a little winded on my 3rd set but al in all good working sets

Went up by 30lbs on BOR

3 sets 125lbs at 8 reps each.

Went up by 30lbs on bench

1st set 125lbs 5x felt slight pain on my shoulder, so did not do 8 reps
2nd set 125lbs 8x, no pain, felt much better so did the whole 8
3rd set 125lbs 7x shoulder felt exhausted, so I did not push it

Stood on 95lbs on OHP

95lbs 3 sets at 8 reps each

Post workout drink
1 scoop whey
1 banana
1 scoop peanut butter
8 oz whole milk.

[pastorgbc]

Tonights workout

up by 20lbs on squats

1st set 135lbs 8x
2nd set 155lbs 8 reps,
3rd set 155lbs 8 reps Not too bad, was a little winded on my 3rd set but al in all good working sets

Went up by 30lbs on BOR

3 sets 125lbs at 8 reps each.

Went up by 30lbs on bench

1st set 125lbs 5x felt slight pain on my shoulder, so did not do 8 reps
2nd set 125lbs 8x, no pain, felt much better so did the whole 8
3rd set 125lbs 7x shoulder felt exhausted, so I did not push it

Stood on 95lbs on OHP

95lbs 3 sets at 8 reps each

Post workout drink
1 scoop whey
1 banana
1 scoop peanut butter
8 oz whole milk.

Nice patience, John. You'll get there.

I like the eating plan.

Ray

[bodyhard]

Nice patience, John. You'll get there.

I like the eating plan.

Ray

I have all the patience in the world, this is a way of life for me.

Todays meals

1st Meal
4 eggs
1 cup of oatmeal in whole milk
1 cup f cottage cheese
5 slices turkey bacon
2 slices whole wheat bread

2nd meal
Mashed potato
String beans with mushrooms
Steak
1 cup cottage cheese
Banana

3rd meal
2 Tuna-fish Sandwich whole wheat bread
1 cup baby carrots - raw
1 cup broccoli - raw

4th meal
Pasta in meat sause

[bodyhard]

Todays meals

1st Meal
4 eggs
1 cup of oatmeal in whole milk
1 cup f cottage cheese
5 slices turkey bacon
2 slices whole wheat bread

2nd meal
Pasta with meat sauce
1 cup cottage cheese
1 banana


3rd meal
2 Tuna-fish Sandwich whole wheat bread
1 cup baby carrots - raw
1 cup broccoli - raw

4th meal
Two red potatoes
12 oz steak
Mixed Vegetables

[bodyhard]

Tonights workout

Deadlifts

1st set 135lbs 8x, 2nd set 135lbs 8x, 3rd set 185lbs 8x this was very light, grip on my left hand was much much better than lat week

Bench
3 sets 125lbs x8 Shoulder is still weak, might stay on this weight for another two weeks before I move up, we'll see

BOR
3 sets 125lbs 8x each Shoulder handles this with ease next week I will up this weight

OHP
3 sets 95lbs 10x each houlder handles this very easy no pain whatsoever, will move up next week

Post drink
1 scoop whey
1 tlbs peanut butter
1 banana
1 scoop dry oats
8 oz whole milk.

[bodyhard]

Todays meals

1st meal
4 eggs
1 cup of oatmeal in whole milk
1 cup cottage cheese
1 slice of whole wheat bread
4 slices turkey bacon
Glass of OJ

2nd meal
2 red potatoes
mixed vegetables
10 oz steak
1 cup cottage cheese
Banana

3rd meal
Turkey wrap

4th meal
tuna fish sandwich whole wheat bread
1 cup baby carrots
1 cup broccoli

5th meal
Brown rice
8 oz steak

[Plateauplower]

Interesting to see how you eat. Hopefully you keep this going until you get back up to speed I'm kind of interested in seeing how you rotate through your heavy light medium weeks.

Glad I'm not the only one that eats a lot of the same stuff over and over. You eat a lot of tuna fish, it can have a relatively high dose of mercury and cadmium because they are predatory fish (biomagnification) Salmon (even canned) is lower in heavy metals, and it can be made just like tuna or mixed with egg & cracker or bread crumbs and made into skillet cooked salmon burgers and those are goood.

[TnTNZ]

Glad I'm not the only one that eats a lot of the same stuff over and over.

Amen! People at work give me hell about that. I'm figuring I'm lucky, I've found something I like, that hits my nutrition requirements. How that is a bad thing is beyond me

[bodyhard]

Interesting to see how you eat. Hopefully you keep this going until you get back up to speed I'm kind of interested in seeing how you rotate through your heavy light medium weeks.

Glad I'm not the only one that eats a lot of the same stuff over and over. You eat a lot of tuna fish, it can have a relatively high dose of mercury and cadmium because they are predatory fish (biomagnification) Salmon (even canned) is lower in heavy metals, and it can be made just like tuna or mixed with egg & cracker or bread crumbs and made into skillet cooked salmon burgers and those are goood.

It will be a long while before I start doing heavy medium light routine, if my strength continues to improve the way I am hoping it will, I am looking at maybe June/July?

I eat tuna as it is fast and simple to make and I eat it in between my heavier meals. I will start to mix in Peanut Butter sandwiches in between my heavy meals soon.

[bodyhard]

Todays meals

1st meal
4 eggs
1 cup of oatmeal in whole milk
1 cup cottage cheese
1 slice of whole wheat bread
4 slices turkey bacon
Glass of OJ

2nd meal
Brown rice
8 oz steak
1 cup cottage cheese

3rd meal
Peanut butter sandwich/whole wheat bread
1 cup baby carrots
1 cup broccoli
Glass of milk

4th meal
2 cheeseburgers

[bodyhard]

Today makes one month of training (meant to say that in the video but f f;cked up) and I went up on all my lifts which I am feeling really good about.

Squats up by 30lbs from last workout
1st set 135lbs 10x, 2nd set 185lbs 8x, 3rd set 185lbs 8x In he video I can see my neck is leaning towards my repaired shoulder I need to correct this

BOR up by 10lbs from last workout
3 sets 135lbs 8x

Bench up by 10lbs from last workout
3 sets 135lbs 8x In the video I see my grip is closer than I normally bench, I am a little nervous in going too wide and hurting the shoulder, I will space it out slightly next workout

Seated Mil Press Started doing Seated Mil press in place of OHP, need to hit the shoulder more directly.

3 sets 105lbs 8x

[bodyhard]

Need to get my eating habits better on the weekends

so far today I had

1 Cup of coffee

2 Musclemilk

3 Muscle Grilled MGM Chicken Wrap with turkey bacon on the side.

4. Cheeseburger delux

[bodyhard]

Weekend meals suck

1st meal 1 cup of coffee

2nd meal McDonald quarter pounder with french fries

3rd meal Texas Roadhouse 10 oz steak, backed potato, grilled shrimps

[bodyhard]

Getting my neck injection (mini-surgery) this morning, have not eaten since 12 midnight.

[SteveWright1]

Good to see you Journalling BH
hope the mini surgery goes according to plan

weekend meals may suck in terms of your nutritional requirements, but in terms of flavour, they seem pretty good to me

it must feel pretty good to get through each and every session completing the work you set yourself
hopefully that continues for a long time for you

[bodyhard]

Good to see you Journalling BH
hope the mini surgery goes according to plan

weekend meals may suck in terms of your nutritional requirements, but in terms of flavour, they seem pretty good to me

it must feel pretty good to get through each and every session completing the work you set yourself
hopefully that continues for a long time for you

Thanks man, the injection (it was a mini surgery due to the needle going into the spine) went well. I have no pain, have to wait for 2 days or so, no gym today so I will make it up tomorrow.

You know me with my selfies lol

[RT1957]

Good luck with that injection...looks like progress is being made

[bodyhard]

Good luck with that injection...looks like progress is being made

There is no pain on my shoulder and if this injection does what it is suppose to do then I should have no numbness/discomfort which should help tremendously with my form

[bodyhard]

Tonights workout

Squats
1st set 185lbs 8x, 2nd set 185lbs 8x, 3rd set 185lbs 8x

BOR
1st set 135lbs 8x, 2nd set 135lbs 8x, 3rd set 135lbs 8x

Bench
1st set 135lbs 8x, 2nd set 135lbs 8x, 3rd set 135lbs 8x

Seated Mil Press Dropped this back down to 95lbs, not looking to hurt my shoulder
1st set 95lbs 8x, 2nd set 95lbs 8x, 3rd set 95lbs 8x