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Originally Posted by macedog24

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.

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Originally Posted by pgcc0313

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.

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Originally Posted by macedog24

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.


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Originally Posted by macedog24

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.

TweetOk 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.

Tweetthat's awesome man

TweetSeen the the ortho. Back to work full duty!

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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Originally Posted by macedog24

Seen the the ortho. Back to work full duty!

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..

awesome to hear. i believe i was back actually lifting by early feb after my sept 12th surgery in 2017. didn't take long for muscle memory and strength to start coming back. up til early summer i was still fretting that the atrophy from the layoff was going to make me asymmetrical with the left shoulder and arm looking smaller but by the 1 year post surgery mark it had pretty much gotten back to looking same as before. i had similar "oopsy" moment near end of rehab when dr was releasing me back to work when he said no ballistic stuff with the shoulder yet, no bench pressing, no hitting the heavy bag, no rope training. said oops, brrn doing light sessions on the battle rope for a few weeks now and he just rolled his eyes and go with how you feel but be careful.
you'll be back to normal in no time amigo and stronger than ever. that's the only bad thing about my surgery coming up the 22nd of this month. my training has been going so good the past weeks and i feel so much bigger and fuller and i know i gotta shut it down from the 22nd until at least thanksgiving time to heal up but knowing how well i came back after last surgery for other shoulder i know i'll be better than ever by vacation time next year. same for you brother, good things await your training.

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Originally Posted by macedog24

Seen the the ortho. Back to work full duty!

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..

that is excellent news man. i am also like you in that i cant throw a ball swing a bat or club at all point blank period

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Originally Posted by guns01

that is excellent news man. i am also like you in that i cant throw a ball swing a bat or club at all point blank period

Thanks. And sorry to hear. I just have to keep
This stretching and home therapy going every night now. Did some jogging tonight
Only about 25 min. A lot of walking and the last 2 nights have been hell here at work. Everything has gone to shit. This place is so bad filthy, dusty. Its a wonder there hasnt been an explosion. Thats how bad it is now!! It has not looked like this since 2010. You cant see across the floors its so much sugar dust in the air. Im using a respirator(dust mask). I was so sticky when i arrived home yesterday morning. The dust was ao bad I had the worse headache. It did not go away. Until about 10pm tonight. Tonight is much worse. I will have to definitely use a nasal spray everyday to clean out my sinuses.
I cannot find my bands to use here at work. I have one which is ok for now. But i have between 5 and 50lb bands. Which i use for different exercises.
Tonight ive done some regular and military pushups.
Doing some extentions for the delts.
Front,side and bent over flyes.
Update in a bit.

Tweethope you have a speed recovery!! how are you doing now?

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Originally Posted by O2BESOHUGE

hope you have a speed recovery!! how are you doing now?

Im ok. Shoulder is sore at times. Stiff going up into the neck and head last week or so.
Still stretching every night between 30minutes and an hr. Dont wanna lose the mobility ive gained. Still cant wipe my ass with my right hand. Cant reach or put my arm behind my back with my right hand. Actually cant get my hand past my ass cheek..lol.
But ive gained alot of mobility back. Now that my therapy is over and i must continue doing this myself. I need to stay focused. I believe once i really start incorporating my chest and back this will help with my shoulder and getting back more of my old range of motion.
Ive always been extremely flexable. So i will continue to do my best and hopefully i can continue to improve.
Ita been a long ass road. Since this injury happened. Now its time to learn from this injury and push ahead and take control of what i lost.

Tweetyou are working the recovery hard man and it should pay off big time man

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Originally Posted by guns01

you are working the recovery hard man and it should pay off big time man

Much harder last nite than the night before, but im wide awake today and no head ache as of now. So gonna do my stretching and head over to the gym for about an hr. Update in bit.

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Originally Posted by macedog24

Much harder last nite than the night before, but im wide awake today and no head ache as of now. So gonna do my stretching and head over to the gym for about an hr. Update in bit.

you are a freaking machine my friend