Yesterday was my first day officially working out after surgery.

[bodyhard]

I have been going to the gym doing shoulder movements for recovery, but yesterday was my first official day that I started a routine.

I did:
Squats
Bench
OHP
BOR

I am going to do that 3x a week (Mon, Wed, Fri) adding Deadlifts on Wednesdays for a couple of months to get back the feeling.

My shoulder was OK, a little stiff in doing Squats (having to hold the bar) and it caused some numbness down to my fingers, but not really painful, just discomfort. I am assuming it needs to get loose in that position.

Overall I felt pretty good, I am weak as F'ck and small as sh!t and it is rather depressing, especially going to the gym at this time when is packed with everyone starting their "new" life.



I woke up today and feeling pain everywhere and it is such a good feeling like saying "Welcome Back pain, where have you been?!"

Anyway, here is to another long journey till next summer!

[ironwill2008]

Good deal; good to see you back at it.

[bodyhard]

Good deal; good to see you back at it.

It is part of my life IW, just some speed bumps in the road to slow me down, a bottleneck if you will, but nothing to stop me.

Merry Christmas!

[Firminator4]

Welcome back - Muscle memory is a good thing. Have fun and don't try to get it all back in one week.

Firm

[Plateauplower]

Looks like a solid, back to the basics jump start.
Did you do any Physio? I think it would be a good idea to try to work on shoulder mobility from the start. I'm kicking myself now for slacking on it. I think I need to get a little more rowing in to match up with my pressing, feel like I have a little impingement creeping in.

[bodyhard]

Welcome back - Muscle memory is a good thing. Have fun and don't try to get it all back in one week.

Firm

Ohh I am taking my time trust me, it sucks but it is what it is.

Looks like a solid, back to the basics jump start.
Did you do any Physio? I think it would be a good idea to try to work on shoulder mobility from the start. I'm kicking myself now for slacking on it. I think I need to get a little more rowing in to match up with my pressing, feel like I have a little impingement creeping in.

I am still going to PT working on ROM, as my tendons and ligaments have gotten so tight from all the years of having a short ROM due to the floating cartilage, so it is taking time to get that back.

[silverlightning]

it's never easy starting over. main thing is to make sure your form/technique is on point so you don't try and lift heavier weight to fast and to soon. as for squats, i had to stop for a few months due to shoulder and wrist, when i started again i switched to having the bar high on my back vs. on my shoulder pain, best thing i've done.

[Jammer02xd]

Congrats OP! Take your time and stay safe!

Welcome back - Muscle memory is a good thing. Have fun and don't try to get it all back in one week.

Firm

Agreed. Muscle memory is an amazing thing and lasts awhile. I took three years off and lost 20 pounds over that time period as a result of stress and everything else. I was able to put it back on in 10 months time through tons of hard work and lots of food.

[Plateauplower]

it's never easy starting over. main thing is to make sure your form/technique is on point so you don't try and lift heavier weight to fast and to soon. as for squats, i had to stop for a few months due to shoulder and wrist, when i started again i switched to having the bar high on my back vs. on my shoulder pain, best thing i've done.

Yea I can imagine, its just such a shame that he injured his shoulder trying to hail a cab at an airport after someone he was supposed to meet stood him up ....Now he has to start over again.

[bodyhard]

it's never easy starting over. main thing is to make sure your form/technique is on point so you don't try and lift heavier weight to fast and to soon. as for squats, i had to stop for a few months due to shoulder and wrist, when i started again i switched to having the bar high on my back vs. on my shoulder pain, best thing i've done.

Yeah it pretty much sucks to start over, but as i said it is what it is. I am definitely working on form for the most part, but I have been doing this long enough and my form is always first priority so there is that. I am working on adjusting my bar placement if it becomes too uncomfortable to bear.

Congrats OP! Take your time and stay safe!



Agreed. Muscle memory is an amazing thing and lasts awhile. I took three years off and lost 20 pounds over that time period as a result of stress and everything else. I was able to put it back on in 10 months time through tons of hard work and lots of food.

20lbs in 3 years?? Man I wish I could lose weight that slowly, I lost 30lbs since Sept 9th 2016, day of my surgery

[thebigzakbowski]

welcome back to it. take your time and you will be better than ever

[bodyhard]

Yea I can imagine, its just such a shame that he injured his shoulder trying to hail a cab at an airport after someone he was supposed to meet stood him up ....Now he has to start over again.

LMFAO!!! How did I missed this! On recharge!

welcome back to it. take your time and you will be better than ever

Thanks man! I hope so..

[Jtbny]

Nice! Good to see you back under the bar. 2017 will be a good year for you.

[bodyhard]

Nice! Good to see you back under the bar. 2017 will be a good year for you.

John I am seriously banking on my shoulder not getting in the way as much as it did for several years. If I can bench, squat and deadlift without any discomfort, I think my numbers will be really good, but only time will tell.

[TnTNZ]

Great news BH, I'm sure you'll get back to your best in no time.

[tkdnj]

What did you have done? I had major rotator cuff surgery in April 2015. Needed 7 anchors. Let me know if you have any questions

[wulf88]

Awesome that you are back at it....

[dazlittle]

Great news, glad you are back at it.

[bodyhard]

Great news BH, I'm sure you'll get back to your best in no time.

thanks!

What did you have done? I had major rotator cuff surgery in April 2015. Needed 7 anchors. Let me know if you have any questions

Ohh no man, mine was not that bad, they removed a floating cartilage, repaired a small tear on my rotator cuff, shave down bone spurs and arthritis.

Awesome that you are back at it....

Thanks!

Great news, glad you are back at it.

Thanks!

[scooter925]

Thanks for the motivation, I'm back in today for the first time after a hernia surgery. Probably could use shoulder surgery as well but one thing at a time. Just trying to find my motivation again, been out of the game for a long time. All encouraging thoughts appreciated.

[bodyhard]

Thanks for the motivation, I'm back in today for the first time after a hernia surgery. Probably could use shoulder surgery as well but one thing at a time. Just trying to find my motivation again, been out of the game for a long time. All encouraging thoughts appreciated.

No doubt, you have to want this man, it has to be in your heart. If you are doing it for anyone else rather than yourself, you will fail and give up. The motivation you seek is within yourself brother, no one can give you that.

Take it one day at a time and baby steps, consistency is key yesterday was just my second day back and I am way behind from where I was at, yet I am going to keep on pushing along and yesterday will be a distant memory.

[tkdnj]

"Ohh no man, mine was not that bad, they removed a floating cartilage, repaired a small tear on my rotator cuff, shave down bone spurs and arthritis"

Cool...when was the surgery? How is it feeling under the weight now? (I'm interested to hear as compared to my return, I am still having trouble with the negative on any chest press movement)

[bodyhard]

"Ohh no man, mine was not that bad, they removed a floating cartilage, repaired a small tear on my rotator cuff, shave down bone spurs and arthritis"

Cool...when was the surgery? How is it feeling under the weight now? (I'm interested to hear as compared to my return, I am still having trouble with the negative on any chest press movement)

Sept 9th of this year.

I am not going heavy, hell not even light for my standards, I am going girlie/feminine men weight right now, so I don't know how the weight is feeling on my shoulder.

I will increase the weight every week by 5lbs and 10lbs for specific exercises to allow my shoulder to adapt to the progressive overload.

[BackIntoIt14]

Awesome, congrats on being back. I officially went back today after a bad shoulder injury with surgery. I definitely felt weak also and range of motion was down. It did feel wonderful to actually get under some weight though. Good luck on your journey, I know I'm excited for mine.

[bodyhard]

Awesome, congrats on being back. I officially went back today after a bad shoulder injury with surgery. I definitely felt weak also and range of motion was down. It did feel wonderful to actually get under some weight though. Good luck on your journey, I know I'm excited for mine.

How long ago was your surgery?

[BackIntoIt14]

How long ago was your surgery?

April 20. I had a 90% tear through one tendon, partial thickness through another, two slap tears, and a bone spur. I figure if you're gonna do something, go all the way.

[bodyhard]

April 20. I had a 90% tear through one tendon, partial thickness through another, two slap tears, and a bone spur. I figure if you're gonna do something, go all the way.

Of this year I am assuming?

How does it feel being back?

[BackIntoIt14]

Of this year I am assuming?

How does it feel being back?

Yeah, this year.

Feels great to be back. I definitely understand the weakness and lack of mobility you were talking about. Shirts fit a little looser in the shoulders/arms, area also. You know you miss something, but never sure how much, until you get to do it again.

[blue9steel]

I think it would be a good idea to try to work on shoulder mobility from the start. I'm kicking myself now for slacking on it. I think I need to get a little more rowing in to match up with my pressing, feel like I have a little impingement creeping in.

A couple of things that have worked for me:

1) Program a pull to push ratio greater than 1:1
2) Barbell Pullovers and Shoulder dislocation exercises (horribly named, but pretty helpful)
3) Making sure to do some unilateral training, especially exercises that have a freer range of motion

[bodyhard]

Yeah, this year.

Feels great to be back. I definitely understand the weakness and lack of mobility you were talking about. Shirts fit a little looser in the shoulders/arms, area also. You know you miss something, but never sure how much, until you get to do it again.

Yeah being weak sucks especially when you know where you were at.