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  1. #31
    Registered User jason_bh's Avatar
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    Thursday Workout
    DB Front Raise
    3 sets of 12 @ 27.5 lbs
    3 sets of 12 @ 15 lbs (Bad Arm)

    DB Lateral Raise
    3 sets of 12 @ 27.5 lbs
    3 sets of 12 @ 15 lbs (Bad Arm)

    DB Shoulder Press
    3 sets of 15 @ 35 lbs
    3 sets of 15 @ 15 lbs (Bad Arm)

    DB Flat Bench
    3 sets of 12 @ 65 lbs
    3 sets of 12 @ 22.5 lbs (Bad Arm)
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  2. #32
    Registered User jason_bh's Avatar
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    I am still working out twice per day. I think that I can grow to like it. It allows for more time that I need being that I am working around my injury.

    Not going to post this weeks workouts. But I only missed yesterday and this morning, so 7 workouts this week. My highlight was using a 25 lb DB on flat bench. My low point was on Monday and today when I realize how much of a struggle it is to try to do any bicep work on my injured arm. Being that I can't supinate my forearm, I try to get creative in how I approach curls, but I end up just doing some form of hammer curls with it.
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  3. #33
    Registered User BenjiTheGiant's Avatar
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    Good work! Keep it up! Hope your arm will get better soon!
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  4. #34
    Registered User jason_bh's Avatar
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    On Saturday I was finally able to stretch my arm out enough to where I believe I had full extension. Of course I still have to keep working on this to make it 'stay'. And I am finally seeing some progress with my forearm supination.

    Went up to 30 lb DB on flat bench this week. Increased weight in some other lifts as well.

    However, yesterday while doing preacher curls (DB) I noticed a sharp pain in my shoulder/bicep. Arm was unusually weak. It eventually stopped though and I was able to continue working out.



    Originally Posted by BenjiTheGiant View Post
    Good work! Keep it up! Hope your arm will get better soon!
    Thanks. I really appreciate the encouragement.
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  5. #35
    Registered User jason_bh's Avatar
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    Update:
    I continue to move up weight (slowly) with my bad arm. Today I did shoulders and it was the first time where I was able to do both shoulders at the same time. I have only done one at a time just in case something gave out on me.

    I have also started doing the same weight for some of my shoulder exercises. Example, I worked up to 40lb DB on my bad arm today for DB Shoulder Press. Worked up to 25lb DBs on DB Front and Lat Raises. Feels good to use the same amount of weight.

    I see my ortho next Monday. I no longer have to see my PT. She told me that there really wasn't anything else that she could do for me. However, I still cannot fully supinate my forearm. Will see what ortho says.
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  6. #36
    Registered User jason_bh's Avatar
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    Jan 2020 Update:

    Still very little improvement in supination of forearm. I seriously doubt that I will be able to make much more progress here without another surgery. There are some things where this is an issue, but they are rather minor inconveniences. Example, holding a plate is not really an option.

    In the gym, I continue to progress pretty well.
    Some milestones for me:
    Seated DB Shoulder Press - 50 lb DBs for 12 reps
    Incline DB Bench - 60 lb DBs for 12 reps
    Flat DB Bench - 75 lb DB for 2 reps
    *Note: I pushed a little too much on the flat DB bench for 75 lb DBs. On my second rep, I felt a sharp pain and felt like my elbow wanted to give out.

    I did attempt BB flat and BB incline bench last week. Started with just the bar and felt good. Worked up to 115 lbs on both. Really humbling starting all over again, but at least I have goals to work towards. My fear with doing BB bench is that I am now using both arms together and that can be troublesome as my left arm is significantly stronger at this point.
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  7. #37
    Registered User jason_bh's Avatar
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    Last Update:

    This will be my last update. I originally created this log as a way for others that may have this type of injury to find some info. When I tried researching my injury and how it would effect my training, I really couldn't find much info. So I wanted to document my journey hoping that others would find it useful in the future. I had no idea what my timeframe would look like getting back into the gym. My doc originally told me 9 months to a year so that was my concern. As I have documented, you can go back and do some things within reason.

    Today, I was officially released by my doctor. While I am not 100% healed, I have enough mobility in my arm that we both felt like I could move on. Really the only thing that holds me up is my supination (palm up). I would say that I can supinate my forearm around 45 degrees without any intervention. This creates some challenges for me, but nothing too big. Not being able to supinate my forearm only affects small things in day to day routines. Things such as, straightening up my collar on my shirt, holding a utensil, holding something like a plate, or getting change. My injury doesn't prevent me from doing those things, but it is not all that easy anymore. This really only affects my workouts as far as not being able to do any straight bar curls. But everything is within acceptable range according to both my doc and I.

    I recently took a week and a half off from the gym as I pushed myself a little too hard (rack pulls with 315lb) and developed some pain in my elbow. It has since recovered. I expect this to be the 'norm' for at least the near future. I do however, continue to progress with weight on exercises. It's somewhat nice to have a goal and set new PR's on my injured arm. I look forward to getting back to where I was pre-injury, but I accept the fact that I may never get back to pushing heavy weight again.

    I am back to throwing a baseball (which is what caused my injury/fall) without much pain. This was one of my goals that I set with my physical therapist originally.

    Good luck to anyone in the future that finds themselves in the same situation as I was.
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