Training.
Cardio- Stepmill 45 minutes daily, Saturday and Sunday 1 hour sled
each.
Spent all last week in KC, Mo at the CSCCa Natiional Conference. So fun fun but no training. Great conference for our first time!
Mixed some upper and lower today.
-Used long ab strap to do rotator cuff moves with 1 plate on stack. 5 rounds
-Long ab strap pulldowns very slowly 5x10
-very light pec flyes with mini bands. Several sets.
-Light close stance machine squats 4x10
-Dumbell RDLS 5x10
-Other shoulder rehab work various reaching and extending moves
Here is some other info for you. We are hosting a Big Seminar in SC June 29th and 30th. We have a great lineup plus a mystery raw guy who has a very popular blog!Hope to see you there, gonna have some extra surprises for the attendees!
Here is the link:
Register here for the Big Seminar 2 at South Carolina Barbell with Julia L, Vincent D, Dave K, Murph and Matt F*N Rhodes on June 29th&30th
Spent all last week in KC, Mo at the CSCCa Natiional Conference. So fun fun but no training. Great conference for our first time!
Mixed some upper and lower today.
-Used long ab strap to do rotator cuff moves with 1 plate on stack. 5 rounds
-Long ab strap pulldowns very slowly 5x10
-very light pec flyes with mini bands. Several sets.
-Light close stance machine squats 4x10
-Dumbell RDLS 5x10
-Other shoulder rehab work various reaching and extending moves
Here is some other info for you. We are hosting a Big Seminar in SC June 29th and 30th. We have a great lineup plus a mystery raw guy who has a very popular blog!Hope to see you there, gonna have some extra surprises for the attendees!
Here is the link:
Register here for the Big Seminar 2 at South Carolina Barbell with Julia L, Vincent D, Dave K, Murph and Matt F*N Rhodes on June 29th&30th
4/29/2013 9:50:55 AM -
Training
Cardio all but tues and thurs. 30 mins intervals and sled on
weekend, Monday 45 mins steady(had something I wanted to read!)
Monday Upper
-One arm pulls to chest with rope.
-one arm pushdowns
-One arms chest supported rows
-One arm barbell press
-One arm rope cable pec work.
Wednesday-
Heavy sled session for 4 laps. 2 forward and 2 backward.
Doc freed me from the sling(well I walked in without it)he was pleased with the progress and gave me the green light to begin active work with just the arm. His plan is 2 weeks arm work only, 2 weeks 1lb weight,then 2lb for 2 to 4 weeks. I already was doing alittle active work with the pulley exercises so minor tweeking is what will be in the works. Plan is add more active volume during the pulley sessions Do walk crawls with arm with some active on the way down. Will add more volume there as well
Monday Upper
-One arm pulls to chest with rope.
-one arm pushdowns
-One arms chest supported rows
-One arm barbell press
-One arm rope cable pec work.
Wednesday-
Heavy sled session for 4 laps. 2 forward and 2 backward.
Doc freed me from the sling(well I walked in without it)he was pleased with the progress and gave me the green light to begin active work with just the arm. His plan is 2 weeks arm work only, 2 weeks 1lb weight,then 2lb for 2 to 4 weeks. I already was doing alittle active work with the pulley exercises so minor tweeking is what will be in the works. Plan is add more active volume during the pulley sessions Do walk crawls with arm with some active on the way down. Will add more volume there as well
4/23/2013 5:40:26 AM -
Itsy bitsy training and rehab
Wednesday, I go to see the ortho and should get released from my
sling. The last two weeks I have been doing pulley work with my rehab strap. I
had a new one made that was shortented some to make transitions quicker from
movement to movement. This work is still mostly passive with some engagement of
the rotator cuff in either slighlty above elbow height or on the decent from
head to shoulder. So far I have had the arm at about 90 % Rom in the overhead
position. Other positions are 50 to 75% ROM. Overall, I feel sorta on track.
Training wise I have been working the left upper side light with a rep in the 8 to 20 range. Lower work consists of leg presses , hack squats, curls, leg extensions, kb one arm swings and snatches. Still getting a couple days a week in.
Cardio is sled and stepmill. Moved into intervals again with the sling off and light holding with the repaired arm.Still fatty though but down to 230ish most days.
Unfotunately, Dale ripped his pec major last week which sets him back obviously . He is scheduled for surgery next week.We weren't sure which part he tore first so I started calling him Pec Minus. I then told him we would make a shirt and call it SCB Train Wreckers 'cause we don't do minor shit, we wreck the train off the tracks when 'tare it up!
Training wise I have been working the left upper side light with a rep in the 8 to 20 range. Lower work consists of leg presses , hack squats, curls, leg extensions, kb one arm swings and snatches. Still getting a couple days a week in.
Cardio is sled and stepmill. Moved into intervals again with the sling off and light holding with the repaired arm.Still fatty though but down to 230ish most days.
Unfotunately, Dale ripped his pec major last week which sets him back obviously . He is scheduled for surgery next week.We weren't sure which part he tore first so I started calling him Pec Minus. I then told him we would make a shirt and call it SCB Train Wreckers 'cause we don't do minor shit, we wreck the train off the tracks when 'tare it up!
4/4/2013 3:10:04 PM -
rehabby and flabby
still knocking down cardio 6 days a week 45 mins to a hour daily.
using sled and stepmill as usual. wit me muscle disappering,me flab be showin
more. i am not very good at dodging spoons and furks.
rehab now is all passive work for two weeks. the wife is doing this, bless her i know, i thought it would be locked up more but up to 75 to 85 rom in most directions.
i thought i would get back in the bed last week but i dropped my cpap and it died on me. i have to reside to the chair for a couple of weeks itlooks like. much to the shagrin of the dog and 13 cats who now sleep in the bed. otherwise it would sound like snore war in the bedroom. anyhow not awful but nat aseome eider.
rehab now is all passive work for two weeks. the wife is doing this, bless her i know, i thought it would be locked up more but up to 75 to 85 rom in most directions.
i thought i would get back in the bed last week but i dropped my cpap and it died on me. i have to reside to the chair for a couple of weeks itlooks like. much to the shagrin of the dog and 13 cats who now sleep in the bed. otherwise it would sound like snore war in the bedroom. anyhow not awful but nat aseome eider.
3/25/2013 10:16:13 AM -
update
hey guys,
sorry for not posting. we had a booth at the arnold followed by surgery the day after we got back.oh, sorry for the lower case writing. i amtyping all left handed right now.
the arnold went well and thanks to all who stopped by. the trip getting there and set up was one of the most bad luck ridden events we have done.i will save that story for when i get righty back.
the surgery went well. i ripped the infraspinattus and supra off along with the labrum tear so i called it the trifecta. doc thought the supra was not to be available for repair as it was retracted on the mri. when he got in there, it pulled right out.so 12 suctures later i am put back together. i have 2 more weeks inthe sling then passive work for two weeks then pulley work and rom work.
i got off the dope the saturday after the surgery and have been doing 45mins to a hour daily to get some fatty off and to keep me from training lower body so the arm will heal
gonna get some leg work in late this week or early next
sorry for not posting. we had a booth at the arnold followed by surgery the day after we got back.oh, sorry for the lower case writing. i amtyping all left handed right now.
the arnold went well and thanks to all who stopped by. the trip getting there and set up was one of the most bad luck ridden events we have done.i will save that story for when i get righty back.
the surgery went well. i ripped the infraspinattus and supra off along with the labrum tear so i called it the trifecta. doc thought the supra was not to be available for repair as it was retracted on the mri. when he got in there, it pulled right out.so 12 suctures later i am put back together. i have 2 more weeks inthe sling then passive work for two weeks then pulley work and rom work.
i got off the dope the saturday after the surgery and have been doing 45mins to a hour daily to get some fatty off and to keep me from training lower body so the arm will heal
gonna get some leg work in late this week or early next
2/19/2013 6:14:06 PM -
Wednesday and Saturday
Cardio stuff 45 mins to 1 hour daily on treadmill with incline
jacked up. With the shoulder train wreck I did not want to piss it off or cause
more issues by holding onto the stepmill so the treadmill keeps me from jacking
it up more
Wednesday
-10 sets of 10 on leg press.
-100reps on abduction machine
-100 reps on leg extension
-one leg leg press for 10x10
Saturday
-Medium Stance leg press 10x10 with seconds rest per set
-one arm kb pulls 5x10 until the old lady yelled at me, "That is real good for your arm." I was using the left but she apparently meant not dropping it on my toe if the something happened.
I had the MRI on friday which was not comfortable at all. The machine was smaller so I had to put my not so great left arm over my head(remember this the one I tore the rotator cuff off a couple of years back)I also had to hold the, "let me the f%*k out of here button. They play classic rock in the head phones to distract you fromt the thump..thud..buzz.and repeat from the MRI machine. MY right arm was in a cuff like brace for the pictures. The main pressure point of teh cup was on the worst part of my shoudler so pain and thumping were in sync with the MRI. My only thoughts were how many 3 minute or 5 mins songs I needed to get through to get out. This MRI takes about 15 minutes. They must have been 3 minuters as it seemed like 6 songs passed. I like classic rock but none were enjoyable here. After teh sixth song I almost pressed the let me the f&*K out buttton but luckily it ended.
Tomm morning I find out the good news. The bicep is bleed out decent but not as bad as I thought it would. So keep the fingers crossed that it isn't extensive repair!
I will continue to do longer cardio sessions and lower body rep work. Cutting the carbs out until the surgery so hopefully I can get down about 10lb for the surgery. It is always better when I don't weigh as much.
I am still looking for the frequent surgery discount!
Wednesday
-10 sets of 10 on leg press.
-100reps on abduction machine
-100 reps on leg extension
-one leg leg press for 10x10
Saturday
-Medium Stance leg press 10x10 with seconds rest per set
-one arm kb pulls 5x10 until the old lady yelled at me, "That is real good for your arm." I was using the left but she apparently meant not dropping it on my toe if the something happened.
I had the MRI on friday which was not comfortable at all. The machine was smaller so I had to put my not so great left arm over my head(remember this the one I tore the rotator cuff off a couple of years back)I also had to hold the, "let me the f%*k out of here button. They play classic rock in the head phones to distract you fromt the thump..thud..buzz.and repeat from the MRI machine. MY right arm was in a cuff like brace for the pictures. The main pressure point of teh cup was on the worst part of my shoudler so pain and thumping were in sync with the MRI. My only thoughts were how many 3 minute or 5 mins songs I needed to get through to get out. This MRI takes about 15 minutes. They must have been 3 minuters as it seemed like 6 songs passed. I like classic rock but none were enjoyable here. After teh sixth song I almost pressed the let me the f&*K out buttton but luckily it ended.
Tomm morning I find out the good news. The bicep is bleed out decent but not as bad as I thought it would. So keep the fingers crossed that it isn't extensive repair!
I will continue to do longer cardio sessions and lower body rep work. Cutting the carbs out until the surgery so hopefully I can get down about 10lb for the surgery. It is always better when I don't weigh as much.
I am still looking for the frequent surgery discount!
2/12/2013 1:10:03 PM -
Friday ,Saturday and MOnday night train wreck(yes)
Saturday 45mins stepmill, Sunday ! hour sled, Monday 45 mins
sled.
Friday
-Used new Spud Inc Steel Cable Handle for push downs mixed with dumbell curls(hammer and supinating) with each exercise x20 reps x10 rounds
- Presses with dumbellsx20 reps with quarter dips x20 for 10 rounds
-barbell snatch press for 20 repsx10 rounds
Saturday
-High suspension strap gms working up to 555x5
-Front squats working up to 365x5
-REv hypers 3x10
-Lots of stretching
MOnday
-Very short night. Started with Fat bar presses off 2 pads working up to 395x3. Sling shot 435x3, Madddog 485x1,2,pop. Shoulder popped in and out and made some familiar ripping sounds. Subluxation if in ya need the big word. Was able to lift arm and had full range right wneh it happened but as the night went on , it became and still is painful to move.
Called the ortho this morning. One of the first question si have you been here before. I said yes I am veteren. She said, Yes you are!
Last night I called the old lady who was in yoga at the time and left her a text to call me. She calls and says, are you gonna ruin my great yoga night. I say sort of. She said, did so and so quit? No. Okay did so and so quit? No. Well did so and so quit then? No, Well what happened? Tore my good shoulder off. Oh, she says, that is not so bad, at least we have people to work now!
So we will see what he says tomm. I am prepared for the worst already.
Friday
-Used new Spud Inc Steel Cable Handle for push downs mixed with dumbell curls(hammer and supinating) with each exercise x20 reps x10 rounds
- Presses with dumbellsx20 reps with quarter dips x20 for 10 rounds
-barbell snatch press for 20 repsx10 rounds
Saturday
-High suspension strap gms working up to 555x5
-Front squats working up to 365x5
-REv hypers 3x10
-Lots of stretching
MOnday
-Very short night. Started with Fat bar presses off 2 pads working up to 395x3. Sling shot 435x3, Madddog 485x1,2,pop. Shoulder popped in and out and made some familiar ripping sounds. Subluxation if in ya need the big word. Was able to lift arm and had full range right wneh it happened but as the night went on , it became and still is painful to move.
Called the ortho this morning. One of the first question si have you been here before. I said yes I am veteren. She said, Yes you are!
Last night I called the old lady who was in yoga at the time and left her a text to call me. She calls and says, are you gonna ruin my great yoga night. I say sort of. She said, did so and so quit? No. Okay did so and so quit? No. Well did so and so quit then? No, Well what happened? Tore my good shoulder off. Oh, she says, that is not so bad, at least we have people to work now!
So we will see what he says tomm. I am prepared for the worst already.
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