Marcoccia's Post Shoulder Surgery and Rehab Training.

[Marcoccia]

First a bit of background on myself. I'm obviously not a bodybuilder, I'm not exactly a power lifter or an Olympic lifter. I'm actually a division 1 student athlete, I'm a thrower at Mississippi State University but was dealing with some major shoulder issues. After a ton of MRI's, test, etc I found out I had a badly torn labrum, some minor tears in the rotators cuff and an some tendonitis. On October 3, 2012 I went in for arthroscopic surgery to repair everything, it was a very successful surgery lasting 2.5 hours. From then until now I've been going through rehab and recently I've been cleared to begin lifting. I'm still not cleared to do any overhead or Olympic lifts until my surgeon things my shoulder is strong enough to handle the stress from those lifts.

I have roughly 15 weeks until I leave for school so from now until then I'm building my base back up so I'm able to get back to a normal training routine. I'm currently working a 5x10 routine for 2 weeks then into a 5x8 for another 3 weeks and then head into a 5x5 phase for 5 weeks to where I should be able to move some weight that I'm use to moving.

April 15, 2013 Legs
Squat
225x10
225x10
275x10
275x10
275x10

Front Squat
135x10
135x10
135x10
185x10
185x10

Hamstring Curls
95x10
110x10
110x10
110x10
110x10

Leg Extension
150x10
150x10
150x10
150x10
150x10

These numbers are a little low but it's been close to a year since I've done any squats so I'm gaining back my flexibility and muscle endurance. I'm using the 5x10 phase to fix this issue.

[KSUtfx]

In for rehab training! Good luck on the quick recovery man.

Strong numbers on the squat for being away for so long

[Marcoccia]

In for rehab training! Good luck on the quick recovery man.

Strong numbers on the squat for being away for so long

Thanks man I use to be comfortable squatting between 405-495 for 5-10 reps so I'd like to be back around there in a few months but my main focus is going to be my shoulder and making sure that I keep it healthy and strong.

[luzz223]

Subbed man!

[moshvr]

In.

Good session there man

[Sloepoke]

rehab is frustrating! but looks like you are getting on your way, hope your shoulder recovers quickly

[nikolic993]

In and subbed.
Are you really 310 lbs?If so,how much are your maintenance calories?

[GoHeavy1]

In on this

[Marcoccia]

In and subbed.
Are you really 310 lbs?If so,how much are your maintenance calories?

Yeah I've been hovering between 308-310 lately. Prior to surgery I was probably ranging between 325-335(possibly more) which was a result of being lazy, some depression with everything going on and a bad diet at school.

My maintenance calories are listed around 3800cal but I'm not tracking calories as much as I should. I've been eating almost no carbs and a higher fat and protein intake which has helped a ton with what I've lost. I plan on doing a Carb Nite style diet which is a 7-10 day cycle with little to no carbs where you eat essentially meat and drink water. On your "carb day" you'll have one or two small things example ice cream or candy bar.

Mark Bell ran this and went from well over 300lbs to the mid 200s. So I'm hoping I can do something similar just have to put in the work to do so.

[Marcoccia]

April 16, 2013 Auxiliary

I hope that everyone includes an auxiliary day in their program. The neglect of smaller muscle groups can have a massive negative effect on training. I'll have 1-2 Aux days a week. One for upper and one for lower focusing on flexibility, mobility and smaller muscle groups.

Lunges
2x10 front, back and side ways each leg.

Calf Raises
360 x 10 for 5 sets. I did these on leg press and didn't include the sled weight. I never do.

Hip Abduction
180 x 10 for 5 sets

Hip Adduction
160 x 10 for 5 sets

Landmines
25lbs+bar x 10 for 5 sets each way.

Shoulder routine on cables
40-50lbs used for each exercise. 2x10 for each

I also did some work on wrist strength, ab work focusing on lower core and did some stretching. It was a good but tough workout.

[moshvr]

I'm guilty of not including that stuff as often as I should. I have stuff included in my programs every now and then, but don't spend a whole lot of time with it

Good idea though!

[Marcoccia]

I'm guilty of not including that stuff as often as I should. I have stuff included in my programs every now and then, but don't spend a whole lot of time with it

Good idea though!

You'll see your lifts jump if you do a lot of auxiliary work. Just doing core work for strength and PC muscle will make your squat, deads and bench jump very fast.

But when I'm able to fully train again I have daily auxiliary workouts which do take up a lot of time but you have to put in the work to be successful.

[Marcoccia]

A quick little update today. It's rest day. I'm sore as fuuk but I'll easily work my way out of this once I get going.

[Marcoccia]

This morning I was up at 4:30am for some reason. I felt rested so I got up got some food in my then hit the gym, but I had one hell of a workout today.

Thur, April 18, 2013 Back & Bi's

Everything was done in this order

Seated Rows
120x10
120x10
150x10
150x10
150x10

Lat Pulldown(narrow grip)
105x10
105x10
105x10
120x10
120x10

1 Arm DB Row
50x10
50x10
50x10
40x10
40x10

Dead lift(DOH) Used straps on my 275 sets
225x10
225x10
225x10
275x10
275x10

Lying T-Bar Row
45x10
45x10
45x10
45x10
45x10

Back Extensions
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

Then did some stretching post workout.

I was surprised how I felt I kept throwing sets at my body and it was responding well. During the deads I felt a bit of stress on my repair so I'll have to be careful with those and just get in the reps and wait for the shoulder to be strong before I start moving some serious weight. Also I used straps my last 2 sets because I felt my grip going and I wanted to take the stress off my shoulder.

Also I'm not sure why I call it back & Bi's when I never do isolated biceps work. I do enough rowing work to make up for it anyways.

[moshvr]

Pretty solid volume there man.

Lots of reps with 275!

[Marcoccia]

Sorry I didn't post my Friday workout I lifted went to work and was working pretty much until last night when I was dead tired.

Friday, April 19, 2013

Bench
95x10
95x10
95x10
115x10
115x10

DB Incline Press
30x10
30x10
30x10
25x10
25x10

Tri Pulldown
90x10
90x10
90x10
105x10
105x10

DB Flys
10x10 for 5 sets.

This was a quick workout as I needed to get to physio before I had to head into work. I figured out that I fuuked up on my programs on when I did what as I was just hurting through my entire workout and just didn't want the muscle fatigue when I was doing something very important. So I think I'm going to switch it to Bench, Back and Squat just so I can get my workouts in safely.

Also I was dead today I tired to get up but was just too tired from the weekend. I'm probably going to go later today or tomorrow after my physio treatment and 86 my auxiliary workout until the weekend.

[Marcoccia]

Tuesday, April 23, 2013

Bench
95x10
115x10
115x10
115x10
135x10 *Post surgery for now*

Triceps Pulldown
90x10
100x10
100x10
110x10
110x10

Seated DB OH Press.
25x10
25x10
25x10
25x10
25x10

Standing DB Fly
15x10
15x10 My AC joint really started to tighten up and I didn't want to push it to be safe.

Shoulder routine
3x10

GHR on Ball
3x10

I switched my days around and with Chest/Shoulder at the start of the week I'll expect to see better results, I'll follow this up with back/Bi's then end off with Legs on Thursday. This should easily have me fully recovered so I can do what I want without worry.

Other news I'm looking at my diet again trying to get really serious with it. I've stalled out recently but still feel smaller(it's hard at 300+) and people have noticed I look smaller. Some guess I'm in the mid 200s(yeah right) but if I can manage to drop to 280lbs by August I'll be sitting at a good weight to go through fall training.

[Marcoccia]

Wednesday, April 24, 2013

I'm going to start off by saying today's workout fuuking sucked balls. I don't know why I was flat the entire time and couldn't get going. Must of had something on my mind.

I also tried this week without deadlifts to see how my shoulder felt as it was really sore last week because I believe it's not strong enough yet. So here is what I did instead.

Seated Row
120x10
120x10
120x10
150x10
150x10

Lat Pulldown Narrow Grip
105x10
105x10
105x10
120x10
120x10

Lying T-Bar Row
45x10
45x10
45x10
70x10
70x10

Landmines
25x10 for 5 sets

Back Extensions
BW x 10 for 5 sets

[Marcoccia]

Sunday, April 28, 2013

Sorry I haven't posted in a few days I've been busy and have had a hard time getting to the gym. I went today after work and got in my last 5x10 workout.

Squat
225x10
225x10
275x10
275x10
315x10

Good mornings
95x10 for 5 sets

Lunges
95x10 for 3 sets each leg

Cardio 20min
Stretching

It wasn't a long or super intense workout today but it felt good. I had a great stretch post workout. Considering I got a few hours of sleep and was at work early this morning I can't complain. Tomorrow I'm taking off as I'm tired from working this weekend. I may go in the afternoon if not just go on Tuesday.

[Marcoccia]

I'm glad I took a rest day yesterday slept for 11 hours and once I woke up I wasn't moving that well, also the weather was crap but I felt awesome this morning.

Tuesday, April 30, 2013

Bench
95x8
115x8
115x8
135x8
135x8

Triceps Pulldown
100x8
120x8
120x8
140x8
140x8

OH DB Press
30x8
30x8
30x8
35x8
35x8

Incline DB Press
25x8
25x8
25x8
25x8
25x8

Seated Row(just to stretch out)
120x10
120x10

Shoulder Routine
5 sets of 10

15min cardio.

My shoulder felt great through all of this I could increase the weight but I'm not going to put it right now and will just work with where I'm at.

[moshvr]

Nice work still. Glad the shoulder is feeling good as well

[Marcoccia]

This is kind of a crappy update but my car broke down so I can't get into the gym until it's fixed. I'm going to see if I can get there via a friend when they're free or just stay at home and do my physio specific exercises which I have neglected just a bit.

[Marcoccia]

I know I haven't posted in a few weeks but I've had a lot of things going on mainly bad not a lot of good. I've been getting in some workouts when I can but it's been tough. Anyways I got back into the gym today and hit a chest workout. The days that I've missed have been a fairly big impact as I can feel the lack of progress.

Thur, April 23, 2013

Bench
135lbs 5x8

DB OH Press
40lbs 5x8

Triceps Pulldown
110lbs 5x8

Shoulder Shrugs
75lb DB's 3x10

Machine Pec Fly
120lbs 3x10

Cardio 20min

[Marcoccia]

Tuesday, May 28, 2013

Chest/Shoulders

Bench
135x5
135x5
165x5
165x5
165x5

DB OH Press.
45lbs for 5x8

DB Incline Flys(For stretching out the chest)
15lbs 3x10

Rear Delt Fly on machine
120lbs 3x10

Pec Fly on Machine
120lbs 3x10

Triceps Pulldown
120lbs 3x10

OH cable pull overs
60lbs 3 sets until fail.

[Marcoccia]

Sorry I haven't posted in a while I had a really crappy issue come up last week. On Wednesday after my back workout(I forgot to post it) I got a phone call from my school stating that the SEC has deemed me ineligible to compete for Mississippi State due to an issue with my athletic clock. Long story short I have to find a new school and now at the division 2 level. So I've been on the phone and sending emails along with working a few double shifts this weekend so I've been busy trying to find a new school. I've squeezed in some lifts but nothing really to report about.

Later today I'm going to go check out the gym I was waiting for to open and get in a lifting session. Just clear my mind up and get in a dam workout. I've had a lot of issues come up and hold me back.