My Twisted Road to Recovery

[thehobbes]

Nice progress on the deadlifts, keep rampaging it!

Oooo IN for surgery progress pics! Are you gonna have a cool shoulder scar? Would be epic to get a sweet tattoo around that, something with zombies. Man, I'm obsessed with zombies.

[mavd]

Any luck with the pics? Also, +1 to zombie tattooing.

[astronut96]

Great job on those deads! Dang!

Thanks KB! Prior to surgery I was getting close to 200 and I hope to get back there and beyond within the next couple months.

Nice progress on the deadlifts, keep rampaging it!

Oooo IN for surgery progress pics! Are you gonna have a cool shoulder scar? Would be epic to get a sweet tattoo around that, something with zombies. Man, I'm obsessed with zombies.

Thanks Ham! LOL, the shoulder scars aren’t very knarly since they’re laproscopic incisions, but the bicep scar is bigger and not quite as precise. Hmmm, maybe a zombie climbing up my arm with a nasty long nail ending in the scar.

Any luck with the pics? Also, +1 to zombie tattooing.

No, not yet. I gave up the other night but I figure I’ll have almost 3 hours to keep trying it on the drive to Austin on Thursday (obviously I’ll be a passenger haha). I’m determined at this point - and what annoys me most is that I’m not usually technically challenged.

————————————-

No grand lifting sessions to report so far this week. I was supposed to do a heavy leg day yesterday, but on the way to they gym I decided that I felt more like I needed a good long cardio session. So I did 5 miles (53 minutes) on the elliptical. Today was PT, and my therapist was out sick, so I did my own thing for stretch, stabilization and strength. After 4.5 months I don’t need much direction anymore.

I did have an interesting conversation with my therapist on Friday. I had gone to see the surgeon the Wednesday before, but I had PT just before my surgeon appointment. On Friday, Andy, my PT, told me that he went to talk to the surgeon while I was checking out on Wednesday and told him that he’d be impressed with my progress.

After my appointment with the surgeon, Andy went back and asked him “What’d you think of my girl?” And Dr Abbasi said he was very pleased and that I had made great progress. They pulled up the surgery pictures and I guess that’s the first time Andy had seen them. He told me that I had a pretty significant tear - in fact it wasn’t just a tear, it was a hole. He said that given that, being where I am after 4.5 months is phenomenal. I have to give the surgeon a lot of credit, but I felt really proud after that conversation. Gives me even more incentive to get all the way back!

[mavd]

53 minutes on the elliptical? *Shudders* That's why I do spin classes. It's the only way I can hack more than 20 min of cardio without dying of boredom.

[MissKB]

53 minutes on the elliptical? *Shudders* That's why I do spin classes. It's the only way I can hack more than 20 min of cardio without dying of boredom.

I have a half hour elliptical max WITH netflix! hahaha.

[astronut96]

53 minutes on the elliptical? *Shudders* That's why I do spin classes. It's the only way I can hack more than 20 min of cardio without dying of boredom.

I have a half hour elliptical max WITH netflix! hahaha.

Normally I feel the same way, but I was in the mood on that morning. I focus more on the mileage than the time, and I watch Sports Center to pass the time.

[astronut96]

Woohoo! Success! Thanks PR, postimages.com worked like a charm.

I’m in dire need of a selfie class, so please excuse the crappy pics and expression. It’s hard to flex and take the picture at the same time!

And why is it that in the mirror I see more definition than in the pictures? *sigh* even playing with shadows and color doesn’t help much. You can see the bicep scar here but the shoulder scars aren’t very visible unless you’re right up on them.



Unoperated arm ...


Operated arm ... bicep still looks a little funky but its getting there.

[Partyrocking]

It's all in the lighting. When no one else is at the gym, I take my selfies there as the lighting is way better than at my house.

Also, it helps to prop your phone and use the timer.

[anandagirl]

Glad to see you recovering from the surgery!

[astronut96]

It's all in the lighting. When no one else is at the gym, I take my selfies there as the lighting is way better than at my house.

Also, it helps to prop your phone and use the timer.

Thanks for the tips PR. I didn’t even think about using the timer.

Glad to see you recovering from the surgery!

Thanks A-girl!

[thehobbes]

Surgery scars look tiny, wow they did an awesome job!

For selfies I shamelessly put it in video mode, prop it up, and then take freeze frame of that lol. And yep I look about 3x more jacked in gym lighting.

[astronut96]

A few pics from MotoGP in Austin at Circuit of the Americas.

Sunset on Thursday evening. We call the tower the mullet.


Nicky’s Duc


Moto3 team that pays tribute to Simoncelli. I was just starting to get into racing when he was coming up and he was my favorite.

[astronut96]

The crowd around Rossi’s pit. No other rider attracts the attention that he does.





The security detail decided that the bungy ropes were not sufficient so they brought out the heftier fence. I stood in this spot for an hour after GP practice. I normally don’t have the patience for something like this, especially since I’m not an autograph seeker, but I was at the front and after I had been there so long I figured it would be stupid to give it up. The BF was at the next pit waiting for Dovisioso and got better pics of Rossi than me.

Dovi


And the legend himself


I took video from the pit when he and Vinales came out and I’ll edit that and post it later.

Oh, and this is what it looked like yesterday afternoon. Thankfully this was after all practice and qualifying for the MotoGP classes, but unfortunately for the MotoAmerica guys, it was during super bike race 1. It’s sunny and cool today.

[thehobbes]

Nice pics, those are some badass looking bikes! Googled Simoncelli, holy crap!

[mavd]

Looks like you had a blast! I'm pretty pissed that MM was basically rewarded for cheating during qualifying though. A 3 grid penalty was not enough. He should've had to start from the back of the pack. He's teetering close to Lorenzo hate levels now. Lorenzo is a whiney brat, but at least he doesn't stoop to cheating.

[astronut96]

Wow its been awhile - I have some catching up to do, on news and gym sessions.

While we were at MotoGP, I came down with a bad cold and that had me down for about a week. The week after we got back, I ended up calling in sick one day and working from home another, and didn’t go to the gym at all. Thursday of that week, the day I worked from home, I got a text from the bf with this picture - the text says “I’m ok”.



Yes, that’s his motorcycle under the car that hit him. He was stopped at a light and had just moved in front of the red car when the black car apparently hit the red car, pushing it forward and to the right, then hit him. Miraculously, he was thrown from the bike on impact and landed on his left side/back. He always wears full gear so he ended up with only a bruise on his hip and a strained pec, but he was sore all over and not quite right for about a week. He’s mostly back to normal now but is hesitant to ride on the street anymore. In 20 years riding, this was his first accident, but he’s been riding on the track the last few years and has ridden on the street less and less mostly because of distracted drivers. The kid that hit him is 18 and the drivers behind said he never touched the brakes, so we assume he was on his phone. I’m not perfect for sure, and its been a great reminder that driving requires 100% attention.

In more happy news, I was released from therapy on May 4. I’m to avoid barbell bench for several more months, and he said its best to give up barbell OHP forever. That kind of bums me out, but for now I’ll stick with dumbbells or cables and see how it goes. Basically the rule of thumb is as long as I can see my hands, I’m good.

Now that I’m able to get back to a normal lifting schedule, I first decided to do a 4-day push/pull program, doing upper and lower on all days. That only lasted a couple days though, because it was taking me too long to get through everything. I want to hit legs 2 days a week, so I’ve switched it to a 4-day PPL - push, legs, cardio/abs, pull, legs. The first leg day is squat focused and the second is deadlift focused. I’ve put the program together myself, so its still a work in progress.

I won’t bother to catch up on all sessions, but I’ll cover the first week of the new program below. It was a screwy first week with me changing my mind in the middle, and work required extra attention. Next week I’ll hit everything.

[Partyrocking]

Glad your bf is alright. What a close one.

Woohoo! On graduating PT.

[thehobbes]

Wow that bike is crumpled! Glad he walked away without any serious injury. I notice people on their phones daily when I’m just driving to work. I’d be too scared to ride on the streets on a motorcycle these days with all the chitty driving I see anymore.

Congrats on getting out of shoulder therapy! Don’t sweat the bb ohp, I haven’t done that in years, dbs all the way! It makes me cringe in horror when I see people doing behind the neck OHP, ugh. I guess some people have the mobility for it but man is that dangerous.

[astronut96]

Monday, 5/7 - Push Day

Warm-up:
11 minute elliptical
PVC pipe behind the back push-out x 20
PVC pipe front raise to behind head x 20

********BACK SQUAT***********
45x10
65x8
75x8x2
65x10
First time having a bar on my back since surgery. My RoM isn’t quite there so my hands are pretty far out still - middle finger is on the last ring - and the tightness makes everything pull to the right, but it will get better with time. I’m just happy to have squatted again!

DB Bench Press (total weight)
30x12x2
Feet up on bench
50x10x3

Plate-Loaded Single Leg Press
136x8x3 each leg

Standing DB Press (total weight)
20x10x3

Incline Push-up - Smith machine about mid-thigh
10x2
12x1

Machine Assisted Dip
70x8
70x10x2

Cable Shoulder Press - chin to forehead (total weight)
40x12
50x10x2

15 minute ROMWOD

I decided after this to go to a PPL and not incorporate lower on push/pull days.

———————————————
Tuesday, May 8

Warm-up:
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ 4lb DB x 10 each
PVC pipe behind the back push-out x 10
PVC pipe front raise to behind head x 10

BOR
25x12
35x10
45x10
45x12x2

Super-set
DB Pullover
15x12x3

Machine Assisted Pull-up
80x8
70x10
70x12

Super-set
Standing DB Upright Row (total weight)
20x12x3

Wide Grip Lat Pulldown
80x10
80x12x2

Super-set
Face Pull
40x12x2
40x15

Cable Rear Delt Fly (total weight)
50x10
40x10x2

Cable External Rotation/Side Raise/Reverse chop
10x10x2 each

15 minute ROMWOD

——————————————

Wednesday, Cardio + Light DB Compounds

35 minute elliptical

Bench/fly/Y/I in tabletop on stability ball w/ 4lb DB x 10 each
PVC pipe behind the back push-out x 10
PVC pipe front raise to behind head x 10

DB Squat to Shoulder Press (total weight)
10x10
20x10

Incline Push-up (wanted to do DB raises from push-up position, but my shoulder isn’t quite stable enough yet)
10x2

DB RDL to Row (total weight)
15x12x2

One-arm DB Clean & Press
15x10x2 each side

15 minute ROMWOD

—————————————

Thursday, May 10

Warm-up:
11 minute elliptical
Bench/fly/Y/I in tabletop on stability ball w/ 4lb DB x 10 each
PVC pipe behind the back push-out x 10
PVC pipe front raise to behind head x 10

Sumo Deadlift
65x10
95x10
115x8x3

Super-set

Plate Goblet Squat
12x12x3

Good Morning
45x10
45x12x2

Super-set

Single Leg Press
80x8x3 each side

Had to use the seated leg press because the plate-loaded leg press was in use, kind of. I like the guy that was using it but he’s a classic heavy lifter that plays on his phone (on the equipment) for several minutes between sets. He had every plate on the press so I wasn’t going to ask him to let me work in.

Back Extension
12x3

18 minute ROMWOD
————————————

I was supposed to be off work on Friday and had planned on lifting at home, but I ended up working all day and didn’t do anything. Looking forward to a new week of lifting starting bright and early tomorrow!

[mavd]

Welcome back! Sooooo sorry to hear about your bf's off. Honestly, I did lose a lot of the pure joy of street riding after my first street crash. You never get that shiney-new-safe feeling back. But he'll get back on when/if he's ready, and if not, there's always trails and track where you have a lot more control.

If you want to hit legs twice a week, maybe you should look into an upper/lower split? That way you can hit the push and pull muscles twice a week as well.

[anandagirl]

Oh crap! Glad BF is alright! That could have been terrible.

Sorry about OHP, but actually not because I hate OHP. If you loved it, I will sing a little dirge for you, but otherwise revel in the fact that you never have to do it again? xoxo

[thehobbes]

Sorry about OHP, but actually not because I hate OHP. If you loved it, I will sing a little dirge for you, but otherwise revel in the fact that you never have to do it again? xoxo

lmao

[Partyrocking]

Squatting again ... awesome!

[astronut96]

Glad your bf is alright. What a close one.

Woohoo! On graduating PT.

Thanks on both counts PR!

Wow that bike is crumpled! Glad he walked away without any serious injury. I notice people on their phones daily when I’m just driving to work. I’d be too scared to ride on the streets on a motorcycle these days with all the chitty driving I see anymore.

Congrats on getting out of shoulder therapy! Don’t sweat the bb ohp, I haven’t done that in years, dbs all the way! It makes me cringe in horror when I see people doing behind the neck OHP, ugh. I guess some people have the mobility for it but man is that dangerous.

Thanks Ham! Ditto on the behind the neck stuff (other than squats that is). I assured my PT that I don’t do presses or pulldowns behind the neck!

[astronut96]

Welcome back! Sooooo sorry to hear about your bf's off. Honestly, I did lose a lot of the pure joy of street riding after my first street crash. You never get that shiney-new-safe feeling back. But he'll get back on when/if he's ready, and if not, there's always trails and track where you have a lot more control.

If you want to hit legs twice a week, maybe you should look into an upper/lower split? That way you can hit the push and pull muscles twice a week as well.

I feel sure he’ll eventually get back on the street, he loves riding and the community too much.

I thought about an upper/lower split, but that’s kind of what I was doing prior to surgery and just wanted to try something different. I also don’t want to tax my shoulder/bicep too much yet, so I figured the PPL will allow me to hit everything but also allow for plenty of rest. I added the cardio + DB compounds as an additional session mostly for upper body, though I’m going pretty light. We’ll see how long this lasts ... I like it so far, but I don’t really have any goals for progression yet and the reps are fairly high. I’ll probably go back to a 531 when I’m ready to really start adding weight.

Oh crap! Glad BF is alright! That could have been terrible.

Sorry about OHP, but actually not because I hate OHP. If you loved it, I will sing a little dirge for you, but otherwise revel in the fact that you never have to do it again? xoxo

Thanks AG! Yeah, I’m not all that broken up about OHP.

Squatting again ... awesome!

Thanks PR! It felt great!

[astronut96]

Monday, May 14 - Leg Day (Squat)

Warm-up:
11 minute elliptical
Band stretches front to back
BW squats

HBBS
45x10
65x8
75x8x2
75x10
I’m keeping the weight relatively light until I get back more RoM. I’ll bump it up, but slowly. Today felt better than last week, and I expect it will keep improving every time.

RDL
75x10x2
75x12

Leg Press
1ppsx12x3

Cable Hip Adduction
25x12x2 per side

Cable Hip Abduction
25x12x2 per side

15 minute ROMWOD

I feel like I need to add something else here, but I’m not feeling inspired. I think next week I’ll add another set or two of each exercise and call it good.

———————————
Tuesday, May 15 - Push Day

Warm-up:
11 minutes elliptical
5lb DB bench press/fly/Y/I x 10 each
Band stretches front to back

DB Bench Press (total weight)
30x12x2
50x12
50x10x2

Super-set
Standing DB Press (total weight)
20x10
20x12x2

Flat Bench DB Flys (total weight)
20x12x3

Super-set
Standing Bent DB Triceps Extension (total weight)
20x12
30x12x2

DB Incline Rear Lateral Raise (total weight)
20x10x2
20x12

Super-Set
Machine Assisted Dip (my weight minus counter weight)
70x12
80x10x2

Incline Push-up (Smith Machine w/ bar at mid-thigh)
12x3

18 minute ROMWOD

Undecided on whether tomorrow will be my scheduled cardio+DB compounds or if I’ll do my DL-centric leg day. I’d like to go ahead and do DL day, but it may be a game time decision based on how rested I feel in the morning. Work has been killing me lately and I’ve been putting in extra hours in the evenings when I get home after a long day, and its catching up with me.

[astronut96]

Wednesday, May 16 - Leg Day (DL)

Warm-up:
10.5 minute elliptical (1 mile)
Band stretches front to back
Hamstring/back dynamic stretch

DL (squat width)
65x10
95x8
115x6
125x8
135x3x2
Still held back by my right arm and working on form but that’s improving. A couple weeks ago I was on my first rep of RDLs and felt a pain/pull in my right tricep. I tried a few more reps then dropped the weight and tried a few more, but it didn’t get any better. I talked to my PT about it and he said its not likely related to the surgery, and that it could be a problem in my neck causing the tricep pain (I have a compressed disc and limited RoM in my neck). Next session, I tried using my versa-grips and that helped but the sensation was still there. As long as I use the grip on the right side, I can handle it, but I don’t need another injury right now so I’m keeping an eye on it. If it keeps up I’ll call my PT and get a recommendation on who to see since Texas doesn’t allow physical therapists to diagnose - you have to have a doctor prescription for PT.

Super-set
Goblet Squat
25x12x3

Good Morning
45x12x2
50x12

Super-set
Single Leg Press
Sledx12x3 each side (sled is approx 136 lbs)

Back Extension
15x3

17 minute ROMWOD

Like with the squat-centric leg day, I feel like I need to add something else, so I’ll add a set to all exercises next time.

[mavd]

Maybe you need to add some upper body warm up before DLs? I sometimes will pull/cramp my right pec if I'm not properly warmed up and stretched before DLs. For me, I think it helps to stretch the upper body beforehand so that everything is loose so I don't engage things I shouldn't.

[thehobbes]

Maybe try stretching your neck/traps before. I do the ear to shoulder stretch a lot. Something in my traps tightens up big time if I don't do that stretch and then do a lot of Slingshot bp.

[astronut96]

Maybe you need to add some upper body warm up before DLs? I sometimes will pull/cramp my right pec if I'm not properly warmed up and stretched before DLs. For me, I think it helps to stretch the upper body beforehand so that everything is loose so I don't engage things I shouldn't.

Maybe try stretching your neck/traps before. I do the ear to shoulder stretch a lot. Something in my traps tightens up big time if I don't do that stretch and then do a lot of Slingshot bp.

Hmmm, thank you both for the suggestions. I’ll definitely try it next DL day. I’ve been doing some shoulder warm-up before every lifting session, but definitely not as much on lower days. I’ll pick it up and add some additional stretches - maybe I’ve been focusing too much on shoulders and not enough on everything else.