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    Thread: Heavy's road to recovery log.

    1. #1
      Heavy Hitter's Avatar
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      Default Heavy's road to recovery log.



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      • Heavy's road to recovery log.
      • Heavy's road to recovery log.
      Hey everyone. I am Heavy Hitter. Some of you know me, some of you will get to know me. I haven't been on this board for a while, but I am back and have decided to do a log.
      I detached the largest tendon in my rotator cuff on march 24th. I have had surgery to reattach it and been through physical therapy, and have been given the go ahead to slowly get back into things. This log will be slow at first because I am still healing and I don't want to re injure, but it will pick up. Ok lets start with current stats: I am 6'0'',
      220lbs., approximately 22%BF. Cycle history. Started at age 24 off and on for several years. started blast & cruise around 30yo. I have only been off twice in the past almost 7 years and now I will start this log all natural, but probably wont finish that way. If I do incorporate gear in this log it will most likely be test-e at 500mg EW and proviron at 100mgED. But that will be down the road. Training history: I started power lifting in high school (I was tiny) took some time off to party, got back into it at 21 stayed with my nose to the grind until I was 27 then got divorced took another year off to party then back in the gym this time with a serious agenda. I was going to be a Strongman. So I competed in ammy events for the next three years. I was average, probably could have been better if I had someone to coach me and train with but I am from a small town, and only had the internet to teach me. I was getting stale and a pro fighter I know asked me to come to his gym and just be big and lay on top of this dude and wear him out as he was training for a fight on Bellator. Reluctant because I had no background in wrestling I still went. This guys was 6'4'' and about 200lbs. Tall, lanky and lean. I was around 240lbs at the time and strong as FUUUUUCK. So I figured I would just hold his skinny ass down. HAHAHAHAHHA yeah right. This dude man handled me. As I tap the matt over and over I wonder how this is happening? Me big he small? Well they explained Jiu Jitsu to me and I had to get in on it. I fell in love started going to classes then tournament's and a few grappling matches in the cage. Then I tore my meniscus in my right knee. Slight tear able to repair with rehab and time, then I tore the tendon in my shoulder completely in half thanks to a bone spur and being rough and not using caution my entire life. So here we are.


      I am not sure of a routine yet, I am not sure a direction. I workout in my garage and back yard. I will be starting to run in the mornings before I go to work and will have my one year old American bully running with me. I will workout in the afternoons.
      It will be slow going on upper body, especially overhead press and bench.

      Yesterdays workout:

      3 set's of 21 buddy curls.
      4 sets of skull crushers
      6 sets of ten 135lbs. dead lifts (gotta start somewere)

      OK that's it sofar. Until next time.
      Squats make the world go round.

    2. #2
      BABY1's Avatar
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      Default Re: Heavy's road to recovery log.

      Yikes, HH! I hope your recovery is as smooth and pain free as possible. Looking forward to following along in your recovery progress. (pics or didn't happen )
      Veritas Vos Liberabit

    3. #3
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      Default Re: Heavy's road to recovery log.

      Good luck man. I look forward to checking out your progress!

    4. #4
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      Default Re: Heavy's road to recovery log.

      good to have you back heavy. i am going to be following along and seeing how your progress goes time wise. i know you are a balls to the wall person so it should be interesting. it would be nice if you could throw in some of your therapy and recovery work in here so others can see what they are doing with you and how well it is working towards your performance
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    5. #5
      BigDaddyBill's Avatar
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      Default Re: Heavy's road to recovery log.

      Will be following along, good luck!

    6. #6
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      Default Re: Heavy's road to recovery log.

      Good to see ur back good luck with ur training I'll be following

    7. #7
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      Default Re: Heavy's road to recovery log.

      Ok guns I can do that. So considering I have been an athlete my entire life and have stayed in good shape I got through physical therapy faster then most and I wanted it bad so I had a good attitude and some good healing genetics on my side. For PT it was pretty basic. I lay there while they stretched my arm in different positions. I had full range of motion in less then two weeks. Also guys/gals I was literally on the operating table two weeks after the injury. I wasted no time taking care of this, which in my opinion is why I am able to train so fast after surgery. So the 3rd week in PT I started training with bands to strengthen the rotator cuff. This is a very simple movement were you keep the elbow tucked to the side with fist straight out in front of you then pull the band to your abdomen and repeat. The next was the same movement just in the opposite direction. another movement that I am very used to is pinning the shoulders back like the lockout of the dead lift. I do those a few times a day every day and I do them with the uninjured arm as well. Now I am getting strong I can dead lift light weight and squat. I have started taking a one pound medicine ball, and I press it up against the wall with the palm of my hand, then make a circular motion 25 to 30 times each direction and do that several times a day. It is helping me by leaps and bounds. Any time I feel a stain at all I mean any I back off. I am trying to heal not reach a PR. I stretch my shoulders as often as I can and every day it hurts less and less. That is about all I do until now I am incorporating strength training as I feel better. Thank you guys for following along and feel free to give input and advice.
      I will be turning this into a fully recoverd and just training log soon enough. As I start to get in full swing of things and get my diet in check I will be posting that as well.
      Squats make the world go round.

    8. #8
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      Default Re: Heavy's road to recovery log.

      Heavy's road to recovery log.
      024.jpg


      This is about the most recent pic I have as a before picture. I will post more as the log continues.
      Squats make the world go round.

    9. #9
      Heavy Hitter's Avatar
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      Default Re: Heavy's road to recovery log.

      This pick was like two days before the surgery my traps look funny they are even smaller now
      Squats make the world go round.

    10. #10
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      Default Re: Heavy's road to recovery log.

      Quote Originally Posted by Heavy Hitter View Post
      Ok guns I can do that. So considering I have been an athlete my entire life and have stayed in good shape I got through physical therapy faster then most and I wanted it bad so I had a good attitude and some good healing genetics on my side. For PT it was pretty basic. I lay there while they stretched my arm in different positions. I had full range of motion in less then two weeks. Also guys/gals I was literally on the operating table two weeks after the injury. I wasted no time taking care of this, which in my opinion is why I am able to train so fast after surgery. So the 3rd week in PT I started training with bands to strengthen the rotator cuff. This is a very simple movement were you keep the elbow tucked to the side with fist straight out in front of you then pull the band to your abdomen and repeat. The next was the same movement just in the opposite direction. another movement that I am very used to is pinning the shoulders back like the lockout of the dead lift. I do those a few times a day every day and I do them with the uninjured arm as well. Now I am getting strong I can dead lift light weight and squat. I have started taking a one pound medicine ball, and I press it up against the wall with the palm of my hand, then make a circular motion 25 to 30 times each direction and do that several times a day. It is helping me by leaps and bounds. Any time I feel a stain at all I mean any I back off. I am trying to heal not reach a PR. I stretch my shoulders as often as I can and every day it hurts less and less. That is about all I do until now I am incorporating strength training as I feel better. Thank you guys for following along and feel free to give input and advice.
      I will be turning this into a fully recoverd and just training log soon enough. As I start to get in full swing of things and get my diet in check I will be posting that as well.
      wish you good health!

      absolutely will give some input. i think your training looks ok, but your spacing in your paragraphs suck. try adding a couple of spaces so it doesnt appear to be one big ass long as fuck paragraph.

      oh and keep up the good work!

    11. #11
      Heavy Hitter's Avatar
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      Default Re: Heavy's road to recovery log.

      Damn I missed you nips.

      OK, so when I got home from work I drove around my neighbor hood and map out a mile. I found the mile and ran it. To my surprise it only took me 9 minutes and 32 seconds. Not to bad for an old man that hasn't ran in years. And I've been sitting on my ass for two months. So I will get up at 4:30am every morning and running this mile.


      This afternoon's workout was.

      Bands inner and outer for rotator cuff.

      Medicen ball on the wall, and stretches.

      Leg extensions: 5x15 leg extensions 2 plates

      Standing leg curls: 3x8 1 plate

      Attempted squats but it still hurts to pin it back like that. I did squats a few weeks ago with my brother holding the bar. I have a video.





      Abs: 3 x 15 decline with an 8lb. medicen ball held above my head.

      Abs: 3 x 20 body ball crunches.

      Upright rows modified with the silly bar: 5x15

      Bent over barbell rows: 5x12.



      This is my garage set up. I have a video. You got to prove it or its just talk.

      Squats make the world go round.

    12. #12
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      Default Re: Heavy's road to recovery log.

      Good deal man. Youll heal up fast.

      question.. do squats kill your shoulder with the bar?

    13. #13
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      Default Re: Heavy's road to recovery log.

      I'm in for this! Good to see you HH. I'm wishing you the best,(not that you'll need it)


      Sent from my iPhone using Tapatalk

    14. #14
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      Default Re: Heavy's road to recovery log.

      I've had a ton of injuries myself. I'll be looking forward to hearing your progress man. Good luck!!
      Animal the manimal

    15. #15
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      Default Re: Heavy's road to recovery log.

      • Get the Fitness Geared
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      • Heavy's road to recovery log.
      Thank-you so much! My son had shoulder surgery and he is still trying to recover as a bb'er. Your info is a great help for me to direct him.
      ~Trixie~

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