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Regaining Strength Post-RC Surgery Repair

BovaJP

BovaJP

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Feb 15, 2013
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@searay oh boy......you trust your doc? perhaps seek another opinion or something. replacement is pretty drastic, yikes.
Your quite right on the hand placement though, i have found as well. I too use the safety bar squat. And my gym just late last year got a belt squat machine also. i get to load it up and play with that. Nothing on the shoulder or spine too. Plus and plus.
What tendon did you have repaired? I had the supraspinatus rotator cuff tendon repair. Assume yours was a complete tear? Mine was. I sure hope yours gets better. You do any PRP?
 
S

searay

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Dec 20, 2017
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I trust him about as faras I can throw him. my shoulder is getting better slow but sure so im not even gonna pursue a consult on the shoulder replacement. the tendon that needed repair was the bicept tendon where it attaches to the shoulder. it had not detached yet but was frayed pretty bad and would have eventually plus the pain was pretty bad. I had originally consulted with there stem cell doc to see if inj would be an option but he said it would have to be repaired first. there have been several docs in the area having monthly info meetings on the stem cell approach and hopefully someday it will be paid for by ins.
 
BovaJP

BovaJP

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Workout: Sunday , 5/19

Shoulders

Warm-up: Like a mother fxcker. (treadmill/bands/stretching) ~20mins.

Giant set:
-Front and lateral standing raises: right arm (affected arm): 2.5lbs, 5lb, 8lb. Left arm: 8lb; 10lb; 12lb.

-Rear delt flye on machine: 48lbs; 60lbs - 12reps


Giant set:
-Standing One arm shoulder press: right arm: 2.5lb, 5lb; 8lb. Left arm: 12lb; 15lb; 20lb.

-Landmines: just bar, both arms; then left arm. 15 reps.

-Low cable rope pull through legs like a front raise. 10lbs; 10-15 reps.
 
BovaJP

BovaJP

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Fri, 5/24 Workout
Went to a local non-chain gym. Some local peeps post on social media about this place, so wanted to check it out.

Warm the fxck up.


Giant set:
-Standing front raises: left arm=5lb, 10lb, 15lb; right arm (affected arm): 2.5lb, 2.5lb, 5lb.
-Standing lateral raises: left arm: 5lb, 15lb, 15lb; right arm (affected arm): 2.5lb, 5lb, 5lb.
-Standing single arm db press: left arm: 12.5lb, 15lb, 17.5lb, 20lb; right arm (affected arm): bodyweight, 2.5lb, 5lb.

Nautilus shoulder press: 15 reps. 15lb; 30lbs (but hurt affected arm so stopped at that weight).

Rear delt flyes, single arm: right arm (affected arm): 30lb, 45lb. Left arm: 45lb, 60lb, 75lb.
 
BovaJP

BovaJP

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Sat, 5/25
legs w/trainer

Leg extension: 120lb; 15reps x2
100lbs, 15reps x2

Vertical leg press:
270lbs, 15 reps x2
135lbs, 20 reps=10 negatives/10 pulses.
135lbs, 20 repts=10 pulses/10 negatives.

Superset (x3):
-Bands on a box, doing stiff leg deadlift, 10reps
-25lb db, deadlifts stiff legged 10 reps

1 min, as many as you can, sumo squats on box with blue band.

Finisher: bodyweight walking lunges.
 
BovaJP

BovaJP

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Mon, 5/27

Chest and back
(right arm=affected arm)


Super set: 12reps
-Seated upright/incline a little bit, chest press. right arm: no weight, 5lbs, 10lbs. Left arm: 25#, 30#, 35#.
-One arm rows, seated: right arm: 25#, 35#, 45#; Left arm: 45#, 55#, 65#.

Super set: 12reps
-Seated chest flyes on machine: 48#, 60#, 72#.
-Db one arm rows, kneeling on bench: right arm: 20#, 25#; left arm: 45#, 50#.

Super set: x4 sets
-Seated low rows: 90#, really squeezing and trying to concentrate. Weight felt just fine, could def increase, but wanted to really focus on the middle back. I think i was using too much traps here. 12 reps.
-On the same bench (which is about 5" off the floor), push ups. 10 reps.
 
FlyingDragon

FlyingDragon

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Nov 4, 2010
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Temp and humidity level?


Mon, 5/27

Chest and back
(right arm=affected arm)


Super set: 12reps
-Seated upright/incline a little bit, chest press. right arm: no weight, 5lbs, 10lbs. Left arm: 25#, 30#, 35#.
-One arm rows, seated: right arm: 25#, 35#, 45#; Left arm: 45#, 55#, 65#.

Super set: 12reps
-Seated chest flyes on machine: 48#, 60#, 72#.
-Db one arm rows, kneeling on bench: right arm: 20#, 25#; left arm: 45#, 50#.

Super set: x4 sets
-Seated low rows: 90#, really squeezing and trying to concentrate. Weight felt just fine, could def increase, but wanted to really focus on the middle back. I think i was using too much traps here. 12 reps.
-On the same bench (which is about 5" off the floor), push ups. 10 reps.
 
BovaJP

BovaJP

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Staff Member
Feb 15, 2013
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I'm now 9 mos post RC Repair surgery, and have been into regaining strength of my affected arm, right arm. I've been doing all sorts of unilateral training (one arm) as my arms are at different strengths at this time. I've been taking it VERY SLOW and easy.

I've been incorporating standing db shoulder presses into my shoulder routine, which has been lately once a week. I'm either not doing them right on my affected arm or something is amiss with either alignment or maybe it is range of motion.....because when i do presses now, i seem to feel like i'm using too much trap or too much back. Perhaps i need to really, really concentrate and just take the weights down a bit in order to -re-perfect my form. I thought about going back to my PT and asking him for a few pointers in what I am doing wrong or what not. Perhaps I'm just being paranoid too lol. But it feels off, and of course it does because i had major surgery in there 9 mos back. Perhaps this is just part of the process....ugh....

Then last week, when i was getting into the truck to go somewhere I hopped up and felt/heard what sounded like a tear in my right arm (affected arm). Now it has been hurting and i've now been paranoid.

Maybe i should just eliminate this move and do the smith machine seated presses with both arms until i have regained my strength. I don't know, i'm babbling on now.....
 
BovaJP

BovaJP

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Staff Member
Feb 15, 2013
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6/3
20 min fasted cardio in the morning.


Chest workout in the evening:

Warm up: a bunch of shit to warm the fxck outta my arms/rotator cuff.

Chest cable flyes, standing:
10, 20, 30lbs left arm
10, 20, 20lbs right arm
Super set 10 pushups-2sets
12-15 reps/3 sets

Db incline bench press
5lb & 20lb
10lb & 25lb
10lbs & 30lbs
Superset 10 pushups-2sets
12 reps/3sets

Db flat bench press
5lb & 25lb
10lb & 30lb
12 reps 1st 2 sets. 15 reps last 2 sets.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
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135
I'm now 9 mos post RC Repair surgery, and have been into regaining strength of my affected arm, right arm. I've been doing all sorts of unilateral training (one arm) as my arms are at different strengths at this time. I've been taking it VERY SLOW and easy.

I've been incorporating standing db shoulder presses into my shoulder routine, which has been lately once a week. I'm either not doing them right on my affected arm or something is amiss with either alignment or maybe it is range of motion.....because when i do presses now, i seem to feel like i'm using too much trap or too much back. Perhaps i need to really, really concentrate and just take the weights down a bit in order to -re-perfect my form. I thought about going back to my PT and asking him for a few pointers in what I am doing wrong or what not. Perhaps I'm just being paranoid too lol. But it feels off, and of course it does because i had major surgery in there 9 mos back. Perhaps this is just part of the process....ugh....

Then last week, when i was getting into the truck to go somewhere I hopped up and felt/heard what sounded like a tear in my right arm (affected arm). Now it has been hurting and i've now been paranoid.

Maybe i should just eliminate this move and do the smith machine seated presses with both arms until i have regained my strength. I don't know, i'm babbling on now.....

Don't know how I missed this post Bova! How is the shoulder doing now? I too have had my shoulders make that sound and then get sore afterwards. Both the doctor and the physical therapist said that they think the sound was from scar tissue tearing free. After a week or so the soreness went away.
 
BovaJP

BovaJP

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Staff Member
Feb 15, 2013
1,261
1,332
Don't know how I missed this post Bova! How is the shoulder doing now? I too have had my shoulders make that sound and then get sore afterwards. Both the doctor and the physical therapist said that they think the sound was from scar tissue tearing free. After a week or so the soreness went away.

Thanks Man, its doing ok. I was even bench pressing. Dumbbells, not the straight bar. But did great. I didn't want to push it, so went very light. Will up the weight next week a little.
The sounds and feels of the body, oh the joys.....now i need to discern the tearing sounds from scar tissue and real tendons lol.
 
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