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All i can do is ride it out and see what happens.
Just got back from the gym. Its pouring.. Lol
What a coincidence.
Again im very limited on exercises. I cant do legs everyday..haha.
So i hit the arch trainer for 15 minutes.
Moved over to the elliptical for 10 minutes. Was feeling kinda klunky. So i stopped and did some Seated crunches. Then used the pec deck for some stretching the right shoulder/chest. Was very careful. Performed this with my arm out in front/side at a 90% angle instead of arms straight out. This is what i was told to do by the therapist so im listening...
I did use the pulldown for some stretching. No weight just trying to get that arm into the press position and up fully extended. I also used my left hand to pull my left elbow slightly forward while in the press position.
It is so tight in the shoulder, feels like the beginning of therapy how sore i was every time she would stretch me ..
I sat at the preacher curl using my left hand to make sure i didnt hurt myself while Doing a single arm curl. Only 10lbs full extention. Constant tension on the bicep.
Then i went back in and did 20 more minutes on the arch trainer.
Followed by the seated hand bike. 5min forward and 5 min backward rotation.
Doesnt seem like much..
Now im gonna through my ab workout at the house before bed.
Update when done.
Sorry left hand to pull my right elbow slightly forward
todays therapy
Before we began everything i decided to talk about my shoulder in detail and really press the issue about there seems to be no rotation in the socket.
She agreed it seems to be froze/bound up.
So we changed some stretching and table work. Placing a ball behind my delt pressing the shoulder forward and with my arm out to the side in a 90 degree angle , i would push her hand with an internal rotation for 10 seconds. The allow the forearm to fall back like flexing my bicep(position). Each time i had a better stretch allowing my arm to fall back closer to a normal flexing position.
Dam i was sore and im sure i will be sore later but its well worth it. I wiah we had begun these sooner.
I did all my normal exercise. Lasted about 1.5hrs of therapy.
Afterward i went to the gym.
35 minutes of the arch trainer.. Added 3 minutes was of a cool down. 4 , 3, 2 done.
I would go 3 minutes level 8 incline 1minute level 4 and repeat. Until finished. Resistance stayed the same at 10.
Will go back tonight to Do more cardio and get in a real workout and stretch.
Ive been cleared for a bunch of tricep exercises, some closer grip pulling exercises, Rows , some bicep work, also.
Legs.
So last night hit the gym again about 11:30pm. got outta the gym about 1:10am.
Started off 15minutes arch trainer
Leg extentions
Leg curls
Seated calf raises
One arm preacher curl
Tricep ext. 3 sets workwd up to 100lbs. Was worried about putting pressure on the front of the shoulder so kept things lighter than normal. But better than doing no weights.. Had a good pump. Changed grips from a v grip to straight bar. Only did 2 sets with the straight bar. I could definitely feel more of a pull in the front on the right shoulder. So i didnt wanna chance it.
Moved over used v grips for seated low cable rows. Used light weight but kept constant TUT. Nice and slow movements.
Moved over to the pec deck.
Used one arm adjusted for a good stretch. Used very light weight. Did 4 sets of like 30 reps. Didn't feel a whole lot but each time i will try increasing a little as long as everything stays safe.
Moved over to seated machine rows.
Did 3 sets light weight i think maybe 70-80lbs. Slow and strict. Constant tut.
Did a variety of stretching then moved back in for 30 minutes of the arch trainer.
Was a good day i will say. Hit the gum twice.
Gonna try and hit the gym twice most days.
Time to actually make what i consider progress and a feeling of some what normal.
Thia right arm just doesnt rotate . its locked in place making things very difficult.
Now i need to get down a routine for what i can incorporate for each body part.
Gonna try and hit the gym twice most days.
Time to actually make what i consider progress and a feeling of some what normal.
Thia right arm just doesnt rotate . its locked in place making things very difficult.
Now i need to get down a routine for what i can incorporate for each body part.
Just telling you for your own benefit. There is absolutely never any reason to train twice a day. Never. The only thing I can think of I would agree with is if you need to do cardio(I say need because even some getting prepared to compete do not need any cardio. My metabolism is very fast. The most cardio I ever did was 30 min 5 days a week. But then there are some that could have to do up to 3 hours a day of cardio, extreme case but I knew someone well that had to do this to get in contest shape. He was a really good national level competitor it was what it was so he sucked it up and did it). To go back to gym to do cardio I can see. That is the only time I can see being in the gym 2X in a day being beneficial. It is going to do the opposite of what you are thinking. You would grow faster and better going all out once a day.
Just telling you for your own benefit. There is absolutely never any reason to train twice a day. Never. The only thing I can think of I would agree with is if you need to do cardio(I say need because even some getting prepared to compete do not need any cardio. My metabolism is very fast. The most cardio I ever did was 30 min 5 days a week. But then there are some that could have to do up to 3 hours a day of cardio, extreme case but I knew someone well that had to do this to get in contest shape. He was a really good national level competitor it was what it was so he sucked it up and did it). To go back to gym to do cardio I can see. That is the only time I can see being in the gym 2X in a day being beneficial. It is going to do the opposite of what you are thinking. You would grow faster and better going all out once a day.
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Have you read my thread and seen my bloodwork. Twice a day Is for added cardio.
And fat burning. Put on some significant weight do to this injury and since surgery.
Test , igf 1, t3 very low.
Have you read my thread and seen my bloodwork. Twice a day Is for added cardio.
And fat burning. Put on some significant weight do to this injury and since surgery.
Test , igf 1, t3 very low.
I didn't read that. Like I said, that is a good idea, going back later or if you have a bike or something at home.
There was a time that 2 X a day weight training splits were very popular. I thought that's what you were talking about. Sorry.
I didn't read that. Like I said, that is a good idea, going back later or if you have a bike or something at home.
There was a time that 2 X a day weight training splits were very popular. I thought that's what you were talking about. Sorry.
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No problem. Glad your following have some updates and changes to my therapy.
Ok i thought i posted the other night. It was kinda late. Guess i fell asleep and it didnt go through. So this will be a shorter version. Made some big strides in recovery and rom. Also, during therapy we have added machines along with bands and dumbells. Still doing about 1hr of stretching every night before bed laying on the floor. I have a hard massage ball i place behind my scapula and move it to different spots up and down the lats and delt. At each spot i may stay there up to 10 or 15 minutes allowing my arm to stretch out to the side and above my head. We have really pushed hard trying to get the rotation back in the upper arm/shoulder. Seems to be helping but it is relentless. Ive just moved up to 25s on dumbells for curls. And forearms. I havent done any shoulder pressing movements. This is where the arm needs to rotate so im in position to do these. My last visit to therapy was Just under 2 hrs in time. Incorporated some modified pushups, military and diamonds. Ball throws, rows with weights(close grip) high and low. I know i havent added in everything but dont wanna make this to long! I feel im ready to start back pushing for some strength. Get into a slightly modified routine but effective. I believe its time to start a log and dial in cardio and training now. Chest i will have some questions and open to suggestions. Same will go with back and pulldowns. Main goal, drop all this fat ive picked up and get to work. No fucking around. No excuses... I see the ortho next week the 3rd. I assume i will be back to work the 8th. I have to clear some things with My ortho but i believe she should go along with what im asking.
Have you read my thread and seen my bloodwork. Twice a day Is for added cardio.
And fat burning. Put on some significant weight do to this injury and since surgery.
Test , igf 1, t3 very low.
when i had my left rotator cuff surgery i weighed myself morning of surgery at 195. at my first follow up ten days later my weight was 216. my shorts i was going to wear for my appointment wouldn't button. i was like wtf, 21 pounds in ten days??? amazing how quick the weight packs on when you aren't supplementing and training.
You may not recognize your mom when you get home, I shaved her back.
I don't have an ego, i just love how awesome i am !!
There are still issues but i was told i may lose 7-10% of my range of motion. Also, i was told no ball throwing at all. Im suppose to be seen again in 3 months. As for now, continue therapy at home. Funny thing is when i brought this up she was very fast to say no throwing !!! Yet in therapy ive been doin ball throwing into a net with a weighted ball. Oopsy.
I was told i can do most things. No jaring/ jerking movements. I can do pushups for strengthing my chest. I can do bench but she doesn't want me to go below parallel.
I return to work sunday night. 11-7 for the week.
Gonn Keep things kinda light, work on increases my strength(should be easy) keep higher reps. Dropsets, supersets. Time under tention. Etc.
So now its actually time to get my fat ass back in shape. Update shortly.
Gonna lay out a plan and see how it looks and what everyone thinks..
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