|
|
Post by toolpod on May 7, 2012 12:32:16 GMT -5
Ok, my first bench day in the gym since I tore my left supraspinatus on 12/26/11 and had it surgically repaired on 3 Feb 2012. :-) For the most part , I have followed the directions of the PT and the Orthopod, not working the shoulder directly and doing the shoulder rehab stuff. Today is just over 13 weeks post-procedure. In the time since then, I have been doing only cardio on the Elliptical, and within the last month or so, supported biceps/triceps on a machine, light weight, higher reps...simply to reverse the atrophy in my left arm. I have over worked thew cuff 2-3 times...leaving it sore for a couple of days; however the guidelines given by the PT and Surgeon were that as long as its only sore *afterwards* and not *during* exercise, it is not a major deal....I can manage the inflammation with ICE and I should be good. My plan is to do a bodybuilder stye workout for the next 5-6 months: high reps low weight, slowly building up the reps and weight to get a good base, before going heavy again. Monday 7 May 2012 BWT: 216 10 minutes on AMT elliptical Delt raises, straight and 45 degree: 3X10 Flat Bench: 10XBroomstick 10X45 10X45 10X45 10X95 10X45 Incline: 10X45 10X45 10X45 Decline: 10X45 10X45 10X45 Machine biceps: 10X45 10X45 10X45 Machine triceps: 10X45 10X45 10X45 Machine rows: 10X45 10X45 10X45 Db shrugs: 10X35# 10X35# 10X35# Done! (so glad to be doing something, anything!) Attachments:
|
|
|
|
Post by crazy on May 8, 2012 9:25:15 GMT -5
How and when did you injure it?
|
|
|
|
Post by toolpod on May 9, 2012 15:21:02 GMT -5
Continued from the last page of my log: rawpowerlifting.proboards.com/index.cgi?board=logs&action=display&thread=1292&page=75I was doing the Buckeye bench workout, the day after Christmas. On the first rep of the double, the bar came down out of the groove and my left hand flipped up over my face. That's when I felt and heard the tear. Tuesday 8 May 2012: Lower body: 15 min on Elliptical ATG Squats: 10X135 10X135 10X135 10X135 10X135 10X135 10X135 Done. |
|
|
|
Post by Rosario-546 on May 9, 2012 16:24:42 GMT -5
Dam, I was about to start the buckeye tomorrow for the first time....  |
|
|
|
Post by crazy on May 10, 2012 8:53:00 GMT -5
OMG!!
Probably lucky that is all that happened. I had a near miss a couple of years ago. I built a safety rack for my bench after. Now I attach it to my bench when over 200 pounds.
|
|
|
|
Post by toolpod on May 10, 2012 14:28:00 GMT -5
Well...I've been doing the Buckeye for several years without incident...this was an accident, plain and simple, not really due to the routine.
It certainly has changed my approach to safety. It happened so fast that my spotter missed it, but was able to help me recover. In the past, I've gone as high as 425 without a spotter, and regularly did 405 without spotters. I don't think I will ever do that again without either a spotter or a safety rack/face-saver bar.
I think the Buckeye is a great routine to use for CNS challenge every couple of weeks.
Monday 7 May 2012
BWT: 216
10 minutes on AMT elliptical
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat Bench:
10XBroomstick
7 sets 10X50
Incline:
7 sets 10X50
Decline:
7 sets 10X50
Overhead triceps pulley push-down:
10X65
10X85
10X110
Machine rows:
10X45
10X65
10X45
Db shrugs:
10X40#
10X40#
10X40#
Done!
My plan as of now, if to keep the reps at 7 sets of 10, and add (as tolerated) 10lbs a week to the bench. Also add in some plateaus as needed.
|
|
|
|
Post by buckeye2010 on May 12, 2012 16:36:14 GMT -5
Good luck on the comeback. You have been wise to listen tp your therapists. I just got my degree as a Physical Therapist Assitant in April so I completly understand what you are going through. It just so happens my wife had rotator cuff surgery 4 weeks ago and I am able to at least help her on her therapy. Good Luck!
|
|
|
|
Post by toolpod on May 25, 2012 12:51:36 GMT -5
Still moving...just slacking on my log...
Friday 25 May 2012
BWT: 215
15 minutes on AMT elliptical
Flat Bench:
6 sets 10X55
2 sets 10X95
Incline:
3 sets 10X55
Overhead triceps pulley push-down:
10X100
10X120
8X140
T-Bar rows:
10X10
10X10
10X10
Db shrugs:
10X45#
10X45#
10X45#
Lat pulldowns:
10X45
10X85
10X85
Delt raises, straight and 45 degree:
3 sets 1.25X10
Done!
|
|
|
|
Post by toolpod on May 31, 2012 14:11:54 GMT -5
Tuesday 28 May 2012 BWT: 214 15 minutes on AMT elliptical Flat DB Bench: 8 sets 10X30# Incline DB bench: 3 sets 10X30# Overhead triceps pulley push-down: 10X100 10X120 10X140 6X160 This really turns heads after new gym-goers got used to snickering at the guy who "only benches 60lbs"  T-Bar rows: 10X10 10X10 10X10 Db shrugs: 10X45# 10X45# 10X45# Lat pulldowns: 10X85 10X100 10X100 Seated Rows: 10X85 10X85 Delt raises, straight and 45 degree: 3 sets 1.25X10 Done! Thursday 31 May 2012 BWT: 214 15 minutes on AMT elliptical Squats: 7 sets 10X155 Db shrugs: 10X45# 10X45# 10X45# Delt raises, straight and 45 degree: 3 sets 1.25X10 Prone arm raises, forward, sideways, down: 3 sets 1.25X10 Done! |
|
|
|
Post by buckeye2010 on Jun 2, 2012 9:58:22 GMT -5
Looks like everything is moving along. Good luck with the rehab
|
|
|
|
Post by toolpod on Jun 4, 2012 14:06:35 GMT -5
Thanks B-Man! ;D
Monday 4 jun2012
BWT: 215
10 minutes on AMT elliptical
Flat Bench:
7 sets 10X75
Incline:
4 sets 10X75
Delt raises, straight and 45 degree:
3 sets 1.25X10
Overhead triceps pulley push-down:
10X100
10X120
9X140
T-Bar rows:
10X25
10X25
10X25
Db shrugs:
10X45#
10X45#
10X45#
Done!
|
|
|
|
Post by toolpod on Jun 6, 2012 15:12:54 GMT -5
Weds 6 Jun 2012
BWT: 215
15 minutes on AMT elliptical
Squat rack was taken...ugh
5" bench rack lockout
1X315 (couldn't resist...felt ok though...wouldn't want to take it all the down just yet) ;D
Ez bar curl
10X70
10X70
10X70
10X70
T-Bar rows:
10X25
10X25
10X25
Done!
|
|
|
|
Post by George on Jun 10, 2012 23:32:55 GMT -5
Couldn't resist? Must have the spirit of the Lhota poster lingering!
|
|
|
|
Post by toolpod on Jun 12, 2012 13:18:20 GMT -5
;D You know it! Some things are just Classics...that poster is one of them. Lhota doesn't realize what a nice piece that was. ;D
Monday 11 Jun 2012
BWT: 215
10 minutes on AMT elliptical
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat Bench:
7 sets 10X85
Elevated push ups, hands on bench:
4 sets 10
Machine High-Pulls:
10X50
10X60
10X60
Overhead triceps pulley push-down:
10X100
10X120
8X140
T-Bar rows:
10X25
10X25
10X25
Lat Pulldowns:
10X80
10X90
10X90
Db shrugs:
10X45#
10X45#
10X45#
Prone arm raises, forward, sideways, down:
3 sets 1.25X10
Done!
Tue 12 Jun 2012
BWT: 215
10 minutes on AMT elliptical
ATG Squats:
8X45
8X135
8X225
4X275
3X315
Ez-bar curls:
10X70
10X70
10X70
Out of time.
|
|
|
|
Post by toolpod on Jun 13, 2012 12:59:17 GMT -5
Weds 13 Jun 2012
BWT: 215
15 minutes on AMT elliptical
Rotator cuff series inside/outside rotations, lower/upper:
3 sets at 10lbs, both arms
Front db raises
3 sets at 10lbs
Done.
|
|
|
|
Post by toolpod on Jun 14, 2012 12:24:34 GMT -5
Thurs 14 Jun 2012
BWT: 214
10 minutes on AMT elliptical
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat DB Bench:
8 sets 10X40#
Incline DB bench:
3 sets 10X40#
Out of time
|
|
|
|
Post by crazy on Jun 14, 2012 15:30:14 GMT -5
what do you do with
Rotator cuff series inside/outside rotations, lower/upper:
|
|
|
|
Post by toolpod on Jun 19, 2012 9:41:27 GMT -5
C:
Those are where I hold my arm at my side, with forearm parallel with the floor. I then rotate the arm from inside to outside both directions. I them move the arm so that the upper arm is parallel with the floor and the forearm is vertical, and do rotations like you would do with a shoulder horn
|
|
|
|
Post by toolpod on Jun 19, 2012 13:26:22 GMT -5
Monday 18 June 2012
BWT 212
10 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
10XBroomstick
10X45
7 sets 10X95
1 set 10X135
Inclined push-ups (hands on bench)
4 sets 10
Overhead triceps pulley push-downs:
10X100
10X120
9X140
Out of time. Done
Tuesday 19 Jun 2012
20 min AMP elliptical
Delt raises, straight and 45 degree:
3 sets 1.25X10
Squats:
10X45
10X135
10X185
10X225
1Xshorts ripped wide open
3X275
1Xduct tape applied to shorts
3X315
1Xduct tape failed
Lat pulldowns
10X90
10X110
10X130
Db shrugs
10X50#
10X50#
10X50#
Db bent over rows
10X10#
10X20#
10X30#
Pec dec reverse flys
10X40
10X50
10X40
Done!
|
|
|
|
Post by Rosario-546 on Jun 19, 2012 16:26:05 GMT -5
Keep plugging away.
|
|
|
|
Post by toolpod on Jun 28, 2012 12:24:31 GMT -5
Monday 25 June 2012 BWT 212 15 minutes on AMT Elliptical trainer Delt raises, straight and 45 degree: 3 sets 1.25X10 Flat bench: 10XBroomstick 10X45 7 sets 10X105 1 set 10X135 Inclined push-ups (hands on bench) 4 sets 10 Overhead triceps pulley push-downs: 10X100 10X120 10X140 4X160 Out of time. Done Weds 27 Jun 2012 15 min AMT elliptical Delt raises, straight and 45 degree: 3 sets 1.25X10 Squats (ATG butt-to-grass): 10X45 10X135 10X135 10X185 10X225 3X275 1X315 1Xdifferent pair of shorts ripped; WTH, Over? Lat pulldowns 10X90 10X110 10X130 Assisted pull up, bench groove: 10X100 10X90 10X90 Assisted dip: 10X160 10X160 10X160 Note: 160lbs of assistance!  Done! Thursday 28 June 2012 BWT 212 15 minutes on AMT Elliptical trainer Dumbbell Flat bench: 10X10# 10X20# 7 sets of 10X50# Incline db bench: 4 sets of 50# out of time! |
|
|
|
Post by toolpod on Jul 2, 2012 13:14:44 GMT -5
Monday 02 July 2012
BWT 212
15 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Flat bench:
10XBroomstick
10X45
7 sets 10X115
Inclined push-ups (hands on bench)
4 sets 10
Overhead triceps pulley push-downs:
10X100
10X120
10X140
Out of time. Done
|
|
|
|
Post by toolpod on Jul 5, 2012 15:03:33 GMT -5
Thurs 5 July 2012
BWT 213
20 minutes on AMT Elliptical trainer
Delt raises, straight and 45 degree:
3 sets 1.25X10
Dumbbell Flat bench:
10X10#
10X20#
10X40#
7 sets 10X55#
Inclined db bench
4 sets 10X55#
Overhead triceps pulley push-downs:
10X100
10X120
10X140
Db Shrugs:
3 sets 10X55#
Seated rows:
3 sets 10X95
Out of time. Done
|
|
|
|
Post by buckeye2010 on Jul 7, 2012 13:54:00 GMT -5
I wish you the best in your comeback. It looks like you have a good plan to get on track. I know that it is a long process, just take it easy like you are doing.
|
|
|
|
Post by George on Jul 8, 2012 21:49:38 GMT -5
Back on the 25th you talked about ripping your shorts. I have resorted to either wearing only athletic pants (good for keeping warmth) or, if not in mesh shorts, pull my pants as far up my thigh as I can. (I look like a creepy pantless guy, but it helps).
There is not a single pair of my boxer briefs that does not have cuts in the thigh/groin seem. The main reason I bring this up is because it is an absolute pain to go to trips like the zoo, or theme parks and walk around all day with these holes as they promote heavy chaffing.
I make these almost feminine comments to emphasize the manliness of the squat.
|
|
