Recovery after major shoulder repair

[fittofattofit]

8 weeks and 1 day post op. April 13th

Arms

EZ bar curls 6 sets of 10 x 30kg (66lbs)
Seated rows 5 sets of 10 x 45kg (100lbs)
V bar triceps pushdowns 5 sets of 8 x 80lbs
DB bench press 3 sets of 10 x 15kg (33lbs)

45 minutes
Really strict - felt a great pump in the arms and lats!

[fittofattofit]

14th April 2010

Personal Training session - lots of lunges!

Lunge and single arm row (cable) 3 sets of 12 x 80lbs each side
Rope triceps extension 3 sets of 12 x 80lbs
Lunge (rear leg on bench) and curl 3 sets of 12 x 9lbs DB
Single seated leg press 3 sets of 12 x 140lbs each leg
Alternate leg raise with medicine ball 3 sets of 20
Standing one legged squat 3 sets of 12 each leg

30 minutes
Upper quads, hammies and glutes were toasted! I hate lunges, but I suspect that it's good to do the things that you don't like 'cos they always give me a burn!

[robertfah]

14th April 2010

Personal Training session - lots of lunges!

Lunge and single arm row (cable) 3 sets of 12 x 80lbs each side
Rope triceps extension 3 sets of 12 x 80lbs
Lunge (rear leg on bench) and curl 3 sets of 12 x 9lbs DB
Single seated leg press 3 sets of 12 x 140lbs each leg
Alternate leg raise with medicine ball 3 sets of 20
Standing one legged squat 3 sets of 12 each leg

30 minutes
Upper quads, hammies and glutes were toasted! I hate lunges, but I suspect that it's good to do the things that you don't like 'cos they always give me a burn!

HAHA, I hate lunges as well but my a$$ is always on fire the next 3 days so I know they are working! It's one of the few exercises that makes my whole body feel weak......

[fittofattofit]

HAHA, I hate lunges as well but my a$$ is always on fire the next 3 days so I know they are working! It's one of the few exercises that makes my whole body feel weak......

I should do them , even when I'm not forced to by the PT nazi!

8 Weeks + 3 days. 15th April

Deads / upper body

Deadlifts 10 x (60kg)132lbs
10 x (100kg) 220lbs
6 x (120kg) 264lbs
3, 3, x (130kg) 286lbs
6 x (120kg) 264lbs

BOBB rows 5 sets of 10 x (60kg) 132lbs

Pushups from bar in rack 5 x 10 (strict and focussed)

Situps Roman chair 3 x 20

60 minutes
Only had 4 hours sleep and had no energy for the deads. Wasn't heavy, but had no stamina
Rows felt easy however - should go up next time
Pushups were on the lowest level of the rack - I felt good tension thru the pecs
Legs tomorrow!

[fittofattofit]

April 16th

Legs

Squats 10 x 60kg(132lbs)
10 x 80kg(176lbs)
8 x 90kg(198lbs)
5, 5, 5 ,5 ,6 x 100kg(220lbs)

It's still difficult holding the bar, but I felt strong on the lift, and I think my form was good


BB calf raises 5 sets of 20 x 100kg(220lbs)

Leg extensions 10, 8, 8, 8, 7 x 60kg(132lbs)

SLDL 8, 8, 8, 6, 6 x 80kg(176lb)

60 minutes. Good workout. Better sleep last night

[fittofattofit]

17th April 2010 Weight 77.4kg (170lbs)

Upper body

EZ bar curl 6 sets of 10 x 30kg (66lbs)
Seated cable row 5 sets of 10 x 50g (110lbs)
BB bench press 2 sets of 10 x bar 20kg (44lbs)
5 sets of 10 x 40kg (88lbs)
Triceps push-down 10, 8, 8, 8, 7 x 100lbs
Swiss ball crunchies 2 x 20

60 minutes

All very strict and really feeling it in the lats and tris

[robertfah]

Must have been video day on Friday.....I caught some of my own too....with the flat press though...lol

Great looking squats....I was thinking it must be very painful/difficult for you to hold the bar for squats with your shoulder like that.....I know mine hurts sometimes and that's just AC inflamation.

[fittofattofit]

Must have been video day on Friday.....I caught some of my own too....with the flat press though...lol

Great looking squats....I was thinking it must be very painful/difficult for you to hold the bar for squats with your shoulder like that.....I know mine hurts sometimes and that's just AC inflamation.

You're right - it is very painful initially as I stretch my shoulder in external rotation (not from the bar sitting on the shoulder tho'). During the exercise it's OK, but stepping out from under the bar hurts as well. It is easier by the last set, and I think it's good for ultimately improving the range of motion in my shoulder

[fittofattofit]

18th April

RPM / spin class

50 minutes

Did Incline DB presses beforehand (low incline, on the first notch)
3 sets of 10 x 15kg (33lbs)
This felt good on my shoulders, much better than flat benching with a bar, and I think that I will focus on this exercise for my chest from now on.

[fittofattofit]

9 week post-op. 19th April 2010

Deads/rows/chest

Deads 10 x 60kg (132lbs)
10 x 100kg (220lbs)
6 x 120kg (264lbs)
3, 3, 3, 3 x 130kg (286lbs)
1 x 140kg (308lbs)
6 x 120kg (264lbs)

BOBB rows 10 x 60kg (132lbs)
5 sets of 10 x 70kg (154lbs)

Incline (low) DB bench 5 sets of 10 x 15kg (33lbs)

Push-up (on rack bar) 5 x 10

60 minutes

Hands were slipping on the deads. 308 lift felt easy, but I could not hold my grip!
Still, I'm getting my callouses back!
Rows were good and presses and pushups did no harm to my shoulders

Saw Physio today - he's very happy - he told me I can now start single arm rowing with 2lb weights!!!
I still need to do lots more External rotation work on my L arm!

[fittofattofit]

20th April. Weight 171lbs

Upper body

EZ bar curls 10 x 20kg (44lbs)
5 sets of 10 x 30kg (66lbs)

Triceps pushdown (V bar) 5 sets of 10 x 110lbs

Seated row 5 sets of 10 x 50kg (110lbs)

low Incline DB press 3 sets of 10 x 15kg (33lbs)

Swiss ball crunchies 2 x 20
RC exercises

60 minutes

Focussed and strict today. Good pump in the arms and lats.
I'm keeping up with the DB pressing without upping the weight at the moment

[robertfah]

Saw Physio today - he's very happy - he told me I can now start single arm rowing with 2lb weights!!!
I still need to do lots more External rotation work on my L arm!

This is great news......good things come to those that wait and train hard.

[fittofattofit]

Saw Physio today - he's very happy - he told me I can now start single arm rowing with 2lb weights!!!

This is great news......good things come to those that wait and train hard.

Given that I've been rowing with a 154lb Barbell for sets of 10!

[fittofattofit]

21st April

PT session

Close grip Pulldowns 3 sets of 12 x 120lbs
DB squats 3 sets of 15 x 20kg (44lbs) dumbbells
Triceps extensions (rope) 4 sets of 15 x 110lbs
Single leg press 3 sets of 12 x 160lbs each leg
DB bicep curl 4 sets of 12 x 10kg (22lbs)
Straight leg raises 3 x 20

30 minutes
Easy workout, except I had trouble swinging up the weight on the dumbbell curls due to my Left shoulder stabilisers fatiguing - I need to work on the External rotation!

[Mark42]

Great to see your recovery is well on the way. Lifts going up, focussed for sure, way to go mate.

Physio - "2lb weights for your single arm rows" LMAO.

[fittofattofit]

Great to see your recovery is well on the way. Lifts going up, focussed for sure, way to go mate.

Physio - "2lb weights for your single arm rows" LMAO.

I didn't want to break his heart by telling him the truth!
(he must be used to dealing with 70 year old ladies!)

[fittofattofit]

22nd April

Legs

Squats 10 x 132lb, 176lb and 198lb
5 x 220lb
4 sets of 5 x 110kg(242lb)

squats felt easy - really good position and driving thru the legs
Probably should stick at 242 but mu aim is to get to 300+ for reps this year

BB calf raises 5 sets of 20 x 110kg(242lbs)

Leg extensions 5 sets of 7 x 65kg(143lbs)

SLDL(toes raised) 5 sets of 6 x 90kg(198lbs)

RC exercises

60 minutes
Legs feel good - I love squatting!!

[robertfah]

22nd April

Legs

Squats 10 x 132lb, 176lb and 198lb
5 x 220lb
4 sets of 5 x 110kg(242lb)

squats felt easy - really good position and driving thru the legs
Probably should stick at 242 but mu aim is to get to 300+ for reps this year

BB calf raises 5 sets of 20 x 110kg(242lbs)

Leg extensions 5 sets of 7 x 65kg(143lbs)

SLDL(toes raised) 5 sets of 6 x 90kg(198lbs)

RC exercises

60 minutes
Legs feel good - I love squatting!!

Nice numbers.....I enjoy squatting as well but my current routine doesn't have them in it......I do hack squats but it's not the same.....I may go back to normal squatting as my knees tend to crack (meniscus) while doing hacks.

[fittofattofit]

Nice numbers.....I enjoy squatting as well but my current routine doesn't have them in it......I do hack squats but it's not the same.....I may go back to normal squatting as my knees tend to crack (meniscus) while doing hacks.

I think that it is hard to go past squats and deads for all over body development. The fact that you have to maintain a strong core and good posture to do these correctly and with heavy weights means that you work out a range of synergistic muscles. When I use a Smith machine, hack press or leg press, I no longer use my whole body to support the weight, and the weight tracks in a path that varies from my centre of gravity, and so puts stresses on my back or knees. I know that you can vary your foot position using equipment and target different parts of the leg, but you lose that all over balanced body strengthening that you get from a straight forward squat.
I'd go back to the BB back squat and ditch the belt - your legs and knees will be happier

[fittofattofit]

23rd April

Upper body

EZ bar curls 5 sets of 10 x 30kg (66lbs)
Seated rows 2 sets of 10 x 50kg (110lbs)
3 sets of 10 x 52.5kg (115lbs)

BB Bench 3 sets of 10 x 30kg (66lbs)
3 sets of 10 x 40kg (88lbs)

Push-ups on rack bar 3 x 10
Push-ups from ground 1 x 10

RC exercises

About 50 minutes

Good MMC with the rows. Really pulled thru' the lats and 'squeezed' the scaps
Push-ups focussed on chest. Shoulders felt good

[robertfah]

I think that it is hard to go past squats and deads for all over body development. The fact that you have to maintain a strong core and good posture to do these correctly and with heavy weights means that you work out a range of synergistic muscles. When I use a Smith machine, hack press or leg press, I no longer use my whole body to support the weight, and the weight tracks in a path that varies from my centre of gravity, and so puts stresses on my back or knees. I know that you can vary your foot position using equipment and target different parts of the leg, but you lose that all over balanced body strengthening that you get from a straight forward squat.
I'd go back to the BB back squat and ditch the belt - your legs and knees will be happier

I was thinking the same thing....I think I noted it in my journal when I started at the new gym that just working with BB's and free weights have made me develop my balance again instead of relying on the smith machines to keep things in check. I will definately have to rethink this......but all the reasons you mentioned above it why I found a way to put deadlifts in my routine.....

[fittofattofit]

I was thinking the same thing....I think I noted it in my journal when I started at the new gym that just working with BB's and free weights have made me develop my balance again instead of relying on the smith machines to keep things in check. I will definately have to rethink this......but all the reasons you mentioned above it why I found a way to put deadlifts in my routine.....

Way to go ....... free weights and heavy compound lifts!!

[fittofattofit]

April 24th

Deads!!

Deadlifts 10 x 60kg (132lbs)
10 x 100kg (220lbs)
3 x 140kg (308lbs)
1 x 150kg (330lbs)
5 sets of 5 x 130kg (286lbs) using straps - felt easy

BOBB rows 5 sets of 10 x 70kg (154lbs)

Incline (low) DB bench 5 sets of 10 x 17.5kg (39lbs)

RC exercises

Roman chair sit-ups

60 minutes all up
Deads felt good. 150kg felt good, but didn't want to try 160kg yet. No problems with the shoulder tho'! Used straps on the 130kg for reps and could easily have got a few more reps in, but I'll save that for next time.

[chickeneater]

nice!

[fittofattofit]

nice!

Thanks - it's all feeling good apart from the pressing

April 25th

RPM/spin
50 minutes - intense - quads are toasted!!

[Chuck2600]

I had a dislocation 7 months ago and I have been back at the gym for 8 weeks now. Everything is fine and I feel like it's near 100% but I have been avoiding allot of major chest workouts and shoulder press to be on the safe side. I was wondering if you had any advice to give me?

[fittofattofit]

I had a dislocation 7 months ago and I have been back at the gym for 8 weeks now. Everything is fine and I feel like it's near 100% but I have been avoiding allot of major chest workouts and shoulder press to be on the safe side. I was wondering if you had any advice to give me?

Definitely do your Rotator cuff exercises, especially external rotation exercises (elbow at the side and hand rotating away from the body - I know that they are boring, but the two muscles that cause external rotation (infraspinatus and teres minor) are the muscles that pull the head of the humerus back into the socket and keep the shoulder stable. You activate these muscles as well when you retract and fix your scapulae. One thing that I have learned is that you can train heavy with deads, rows and curls, but that you must always concentrate on fixing your scaps first. If you do this your shoulder will feel comfortable and stable and you'll activate your whole upper body on any of those lifts! Weightlifters also tend to do more pushing than pulling exercises and so the overdeveloped anterior (front) muscles tend to pull the humerus forward and out of the socket, so also, do as much heavy rowing (with the scaps fixed back!) as you do benching!
Hope that this helps - you should be able to handle heavy weights quite quickly if you 'think' about your shoulder position as you start your lifts!

[fittofattofit]

10 weeks today post-op
26th April
172lbs

Chest and arms

BB Bench 2 sets of 10 x bar
1 set of 10 x 40kg (88lb)
5 sets of 8 x 50kg (110lb)

EZ bar curl 5 sets of 8 x 35kg (77lb)

DB low incline bench 5 sets of 10 x 17.5kg (39lb)

Tricep v-bar push-down 5 sets of 8 x 110lbs

RC exercises

Swiss ball crunchies 3 x 20

About 70 minutes (did lots of light weight RC work)

Benching was strict and slow to protect my shoulder, but the 50kg BB felt heavy.
My triceps have lost a lot of strength and mass. I'll need to focus on them.
Curls - I could feel the long head of the biceps straining at my Left shoulder if I let the bar swing a bit - had to keep the form very strict and tight to avoid that.
Good pump tho'

Picture from a week ago. Left shoulder movement is still restricted, but getting some size back

[fittofattofit]

10 weeks + 1 day post-op
April 27th

Deads/Rows/Chest

Deadlifts 10 x 60kg (132lbs)
10 x 100kg (220lbs)
5 x 130kg (286lbs)
4, 3, 3, 3 x 140kg (308lbs)

BOBB rows
5 sets of 10 x 70kg (154lbs)

Pushups
5 x 10

RC exercises

50 minutes

Deads felt really heavy today - form was good tho' but I want my volume to be higher
Rows felt light but I want to focus on 'squeezing' the lats
Pushups felt good - really focussed on bracing the upper body and using the chest

[robertfah]

10 weeks today post-op
26th April
172lbs

Chest and arms

BB Bench 2 sets of 10 x bar
1 set of 10 x 40kg (88lb)
5 sets of 8 x 50kg (110lb)

EZ bar curl 5 sets of 8 x 35kg (77lb)

DB low incline bench 5 sets of 10 x 17.5kg (39lb)

Tricep v-bar push-down 5 sets of 8 x 110lbs

RC exercises

Swiss ball crunchies 3 x 20

About 70 minutes (did lots of light weight RC work)

Benching was strict and slow to protect my shoulder, but the 50kg BB felt heavy.
My triceps have lost a lot of strength and mass. I'll need to focus on them.
Curls - I could feel the long head of the biceps straining at my Left shoulder if I let the bar swing a bit - had to keep the form very strict and tight to avoid that.
Good pump tho'

Picture from a week ago. Left shoulder movement is still restricted, but getting some size back

Looking lean......10 weeks post-op already.....probably seems like yesterday that you had the surgery.....any better movement with the shoulder?