Forum Statistics

Threads
27,576
Posts
541,663
Members
28,557
Latest Member
Ethan7400
What's New?

On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Wednesday Workout - Feb 14

Treadmill
222 cal in 30 minutes

One Leg Calf Raise
Body Weight - 4 sets X 12

Standing Leg Curl
50lbs X 12
60lbs X 12
70lbs X 12

Seated Leg Extension
80lbs X 20
100lbs X 20
120lbs X 20

Band Supported Sissy Squat
Average Band - 3 sets X 15

Short quick lower body workout before taking my wife out for Valentines Day.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Thursday Rehab - Feb 15

Today my therapist added Prone Shoulder Extensions, Prone Rear Lateral Raise, and two new stretches. He also said I could start using weight but is limiting me to using the 1 pound pink dumbbells. Over he said that my therapy is progressing very well and that I'm ahead of the curve for this point post-surgery.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Thursday Rehab - Feb 15

Today my therapist added Prone Shoulder Extensions, Prone Rear Lateral Raise, and two new stretches. He also said I could start using weight but is limiting me to using the 1 pound pink dumbbells. Over he said that my therapy is progressing very well and that I'm ahead of the curve for this point post-surgery.
Take a Sharpie with you to the gym and just add zeros to the numbers on the dumbells....that's what I do.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Take a Sharpie with you to the gym and just add zeros to the numbers on the dumbells....that's what I do.
LMAO

Short on time so just hit legs today.

Monday Workout - Feb 19

One Leg Calf Raise
Body Weight - 4 sets X 10 reps

Lying Leg Curl
60lbs X 12
60lbs X 12
70lbs X 12
70lbs X 12

Seated Leg Extension
80lbs X 20
100lbs X 20
120lbs X 20

Band Supported Sissy Squat
Average Band - 3 sets X 20 reps

Done
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Ok, its been awhile since I've posted here. This coming December 22 I will be one year post surgery from my last shoulder surgery. I have had a few set backs and detours on my road to recovery. I won't go thru them all, but the biggest set back occurred the first week in April while on vacation at PC Beach. Before going on vacation my therapist told me to not lift more than 5lbs with my recovering left shoulder. So I'm standing out on the condo balcony overlooking the beach and ocean enjoying the view while doing side raises with a three pound dumbbell lifting the weight and holding at shoulder level for 2 seconds before slowly lowering it. On one of the repetitions as I paused at the top, I suddenly found my 4 year old niece hanging from my raised arm. She had snuck up behind me and had jumped up and grabbed a hold of my wrist yanking my arm down. A second incident occurred while we were packing to leave. I was holding a 6 foot strap in my left hand while talking to my sister when the same niece grabbed the end of the strap and started trying to pull it from me. I told her 3 times to stop and then my sister told her to stop. I felt the strap go slack and then suddenly my arm was jerked forcefully straight back. The little monster had gotten mad and with a running start threw everything she had into snatching the strap from me. As soon as we got back from vacation I went to my doctor and he ordered another MRI done on the shoulder. The results of that showed the anchors were all in place and the tendon was not torn, but it was stretched thinner and now had a micro hole in it. This all reset my therapy back by months.

So fast forward to today, I'm still doing rehab for my shoulder and it is improving but I'm still having issues with it. Most of it is nerve related issues and my doctor prescribed dry needling as part of my rehab. I've undergone 5 sessions of dry needling and it has helped. My next session is this coming Monday which is the last one currently covered by insurance.

About a month ago I decided to start back lifting again in addition to doing my rehab. Workouts have been going well and I feel like I'm getting back into a groove again. My workouts are on a 4 day split working upper body on Mondays/Thursdays and lower body and Tuesday/Fridays. Shoulder rehab is done Monday and Thursdays as part of my warmups and on Saturdays as a stand alone session. I listen to my body and how my shoulder feels to determine how hard I push it each session. I'll start posting my workouts and rehab work here again and share the good, the bad and the ugly.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Damn, sorry to hear about the set backs.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Went to the therapist and got dry needling done this morning. Had some very intense and painful reactions during this session. This is my last therapy session covered by insurance for this year. My next doctor appointment with my surgeon is in January so I'll wait until then to see if he recommends more dry needling. For now I'm going to go take some Aleve or Ibuprofen and lay down for a while.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Didn't workout or do any rehab yesterday due to the soreness from the dry needling. Woke up this morning still feeling very sore. Decided to do rehab today before working legs since I didn't do it yesterday.

Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 20 reps. (I felt and heard an audible pop in my shoulder on the 2nd rep of 1st set)

Prone Horizontal Abducton
5lb dumbbell - 3 sets x 20 reps

Prone Y Lift
3lb dumbbell - 3 sets x 15 reps

Lying External Rotation
5lb dumbbell - 2 sets x 15 reps, 1 set x 20 reps

External Rotation with Band
Black Thera Tube - 3 sets x 20

Internal Rotation with Band
Black Thera Tube - 3 sets x 20

External Rotation with Arm Abducted 90^
Black Thera Tube - 3 sets x 15

Workout

Land Mine
45lb Bar - 3 sets x 20

Nautilus Lying Leg Curl
70lb x 12
80lb x 12
90lb x 12

Reverse Hyper
290lb - 3 sets x 10

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Hack Squat
90lb x 10
180lb x 10
270lb x 10

Seated Calf Raise
100lb - 3 sets x 12
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Rehab Work

Prone Shoulder Extension
9lb dumbbell - 3 sets x 15

Prone Horizontal Abduction
7.5lb dumbbell - 3 sets x 15

Prone Y Lift
3lb dumbbell - 3 sets x 15

Lying External Rotation
5lb dumbbell - 3 sets x 15

External Rotation with Band
Black Thera Tube - 3 sets x 20

Internal Rotation with Band
Black Thera Tube - 3 sets x 20

Scaptions
10lb dumbbell - 3 sets x 15

Empty Can
10lb dumbbell - 3 sets x 15


Workout

Kneeling Cable Crunch
140lb x 35
160lb x 35
180lb x 30

Bent Over Row (Reverse Grip with EZ Bar)
125lb - 2 sets x 15
175lb x 12
195lb x 10

High Pulley Rows (Wide Grip)
100lb x 20
130lb x 15
160lb x 10

45^ Incline Bench Press (Dumbbells)
30lb x 30
40lb x 20
50lb x 20

Pushup
3 sets x 10

Bicep Curl (EZ Bar)
35lb x 15
55lb - 2 sets x 12

Tricep Pushdown
100lb x 20
120lb - 2 sets x 20

Captain of Crush Gripper (Trainer)
3 sets x 10
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Quick workout this evening, wife and I have got a 5 hour drive ahead of us tonight. Going to see family for the Christmas holiday, will drive back on Christmas day. I hope for and wish everyone here a Merry Christmas!!!

Workout

Donkey Calf Raise on Nautilus Multi-Purpose Machine
200lb x 15
230lb x 15
250lb x 15
275lb x 12

Standing Leg Curl
50lb x 15
60lb x 12
70lb x 12
80lb x 12

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula 35^ Leg Press (Feet Close Together @ Bottom of Platform)
200lb x 15
290lb x 15
380lb x 15
470lb x 15
 
CFM

CFM

National Breast Implant Awareness Month Squeezer
Mar 18, 2012
1,976
1,679
Merry Christmas to you and yours and please have a safe trip.
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top