Thread: Rehab

2/7/2011

Warmup:

10min exercise bike
Front and side planks, 2-3x30s each
Internal and external shoulder rotation - yellow band - 3x20 each side

Random Exercises
Kettlebell snatch - 2x10 each side, 15LB kettlebell
Kettlebell swings - 1x20 each side
Lower back tired at this point. Decided to stop doing things that involved that for the moment - need to work on that.

Pullups/Chinups/Neutral - 3 reps each. Mostly unassisted - I was being extremely conscious of the strain on my left shoulder and did not want to do too much.

Front Squats - The bar, 3x10. No strain, but noticeable fatigue on my -shoulders at this point. Will stay on the bar for now.

DB Curls - 17.5LB, 2x10 each side. PT asked me to do this for indirect shoulder work before I was discharged. That and vanity work is nice.

Front and lateral raises - 5LB plate, 3x10 each side.

Leg Press - I forget the exact weight, but nothing exciting. Went up to 250LBs and stopped - not even my old warmup weight

Cooldown

Hip escapes - Up and down one of the side rooms 3 times. Need to remember to keep my leg on the ground and do not get up on the side too much.

Easy does it... take it one day at a time

Next day notes:

Slight pain and soreness in the left shoulder. Sore in other places, don't really care about those though.

I *think* the pain is a result of the hip escapes actually, not so much the lifting. The shoulder does drag along the floor when doing them, and I think doing them on the hard floor may have irritated it a bit. When pressing on it, there's no sharp pain - it feels more like a very, very slight bruise.

Regardless - a full week's rest minimum until my next lifting workout. I'll see if I'm able to continue at that point or if I need further rest. In the meantime, I'll do some cardio on the bike here and there, maybe a little bit of rotator cuff with my lightest or second lightest band, and highish rep (20-30) sets of bodyweight squats - no weight of any kind.

2/14/2011

Warmup:

10min exercise bike
Front and lateral raises w/ a 5lb weight
Internal and external shoulder rotation - yellow band - 3x20 each side

Exercises
Kettlebell snatch - 2x10 each side, 15LB kettlebell
Kettlebell swings - 2x20 each side


Pullups/Chinups/Neutral - 4 reps x 1 set each on pullups / chinups. No neutral grip - it was putting awkward pressure on my shoulder and I didn't feel comfortable pulling like that.

Single Arm Cable Rows - 3x10, 60LBS(combined), 80LBS(combined), 100LBs(combined)

Front Squats - The bar, 3x10. Still tiring for my left shoulder, but less so than last Monday.

DB Curls - 20LB, 3x10 each side.


Leg Press - 3x10 - 210, 270, 310. Better than last time, but still weak.

Cooldown

Some core work
Stretching the shoulders as best I knew how
Foam rolled glutes, hamstrings, back

Notes

Noticeable improvement over last time. I'll be writing some kind of a program very soon so I can stop being random in what I'm doing.

2/16/2011

Warmup:

10min bike
Front/Lateral Raises - 3x10 each arm, 5LB

Exercises

Bench Press (machine - no free weights just yet) - 70lbs 1x10, 90lbs 3x10
SHELC - 3x10
Pushups (slightly elevated on weights) - 3x10
Leg Curls - 1x10 80 LBs
Hyperextensions - 1x10 BW, 1x10 +10LB, 1x10 +25LB

Cooldown

10min exercise bike
Extensions over foam roller
*Not sure what the stretch is called, but another thoracic stretch

Notes

Not much to report. Shoulder is feeling fine. Nasty as hell calf cramp during my cooldown, but I think that's due to a combination of leg curls, slight de-hydration, low potassium, and just being tired. Hurts like a bitch still.

Damn, good luck. A shoulder injury can be tough to work through.

Originally Posted by danzik17

This is just to track my progress from shoulder surgery last October. First day back in the gym was today. I do not have any kind of set plan yet as I don't know what kind of exercises I can and can't do at the moment - I'm trying them nice and easy for the moment.

I'm curious...what exactly did your shoulder surgery consist of? What was repaired?

Originally Posted by Runner22

I'm curious...what exactly did your shoulder surgery consist of? What was repaired?

Response was a bit delayed, sorry - I've been insanely busy with jobs, working out, and other stuff.

I tore the labrum probably about two years ago while doing overhead presses with a barbell. About a year after that, I started doing Jiu Jitsu which must have aggravated the hell out of it (I did not know I had a tear at that point).
The repeated joint locks caused a large tear shaped piece of cartilage to dissapear in addition to the original tear.

The repair consisted of microfracture to generate some pseudo-cartilage to replace what was missing and stretching/suturing down the labrum to cover the original tear.

All said and done, it was very much worth it. Yes, I lost a lot of strength and muscle in the 5-6 months or so where I could not do much of anything, but my mobility is 100% better. Now I just need to rebuild what I've lost. The only downside is it's still up in the air whether or not I can ever do jiu jitsu again. I'll find that out in early May which is when I'm allowed to try it again - if it causes too much pain or strain, then I can't do it again.