The S14 Injury Workout Journal

**Stewart14** · 10-22-2011, 04:05 PM

hey guys....been a while hasn't it?

So let's see whats happened in the time I've been away from here. Well, first, I got boarded in my first roller hockey game of the new season back in september and hurt my right shoulder pretty good. The doc called it a contusion, aka bone bruise, but I suspect I may have separated it a bit, like a grade 1 or 2. So right there lifting went out the window for a while. Did some silly workouts like push ups, etc, but I haven't bench pressed since probably August. I know, for me, really, really painful and difficult to do!

But then came the kicker...Playing in my second game back after the shoulder thing, I tore my left tricep tendon at the elbow on a seemingly innocent play, just running into someone and putting my arms up to brace. I knew something was wrong right away, it didn't necessarily hurt, but it felt weird. Got to the bench, took my elbow pad off and felt the back of my elbow and lo and behold, there was no tendon there! I suspect my prior history of heavy benching totally contributed to this, and it just was time I guess.

So this happened a week ago Thursday and after consulting with two sports medicine docs, I'm having surgery on Nov 3 to repair it. This is gonna suck big balls. 6 weeks in an adjustable brace increasing the rom each week I think, then the brace comes off and I think I start rehab. Doc thinks about 3 months or so before I can begin working out with the arm again, and he estimates about 6 months to get back to where I was. Ugh.

So in the meantime, after doing some research on the topic, I'm going to be training my right side with single arm exercises, as I've read that doing this helps to mitigate strength loss on the immobilized side. of course, this happened to my left elbow and I'm a lefty, so it's gonna be challenging during the brace period to say the least. But, I'm gonna do what needs to be done and get this thing healed ASAP. I've got my supps in order for the recovery, and I plan on coming back even better than before. Might actually consider switching from the strength/powerlifting type training to bodybuilding type training to save myself from this again, but that remains to be seen.

so, gonna split the workouts to push, pull and lower and just do what I can at home. I know I can do db rows, unsupported of course since I won't be able to put my arm on the bench to stabilize, 1 arm pulldowns, curls, flat bench, db shoulder press, tricep pushdowns, side laterals, and I'll see if I can maneuver my lever squat machine only using one hand, probably can, just need to go lighter and more reps I guess.

So here we go......

Unsupported DB Rows Right Arm only
85 x 10
85 x 10
85 x 10
85 x 10

1 Arm Pulldowns Right Arm only
70 x 10
70 x 10
70 x 10
70 x 10

Hammer Curls
40 x 10
40 x 10
40 x 10

*.....This sucks

**yellowmoomba** · 10-22-2011, 08:38 PM

Bummer man. Injuries happen (more of them as you get older).

Keep your diet in check....you'll rebound in no-time. Good luck!!!

**Stewart14** · 10-25-2011, 02:15 PM

Oct. 25

Lever Squat Machine
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5

1 Arm Deadlifts right arm
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
*One word...awkward! Not much of a leg workout, arm is fried though

**Stewart14** · 10-27-2011, 03:34 PM

Oct 27

super set 1
1 arm bench/1 arm pulldowns
75 x 6 / 72.5 x 10
75 x 6 / 72.5 x 10
75 x 6 / 72.5 x 10

super set 2
1 arm shoulder press/1 arm row
50 x 10 / 87.5 x 6
50 x 10 / 87.5 x 6
50 x 10 / 87.5 x 6

just trying to keep from going crazy. I actually like the 1 arm stuff believe it or not, when I get my other arm back I might just keep doing this, gotta have lots of advantages I would have to think.

**Stewart14** · 10-29-2011, 02:58 PM

Oct 29

Lever Squat Machine
240 x 6
240 x 6
240 x 6
240 x 6

Right Arm Suitcase Deadlifts
145 x 5
145 x 5
145 x 5

**Stewart14** · 11-02-2011, 03:27 PM

Oct 31

Right Arm DB incline Bench Press
75 x 8
75 x 8
75 x 8

Right Arm DB Rows
87.5 x 8
87.5 x 8
87.5 x 8

Right Arm DB Shoulder Press
52.5 x 6
52.5 x 6
52.5 x 6

Right Arm Pulldowns
75 x 6
75 x 6
75 x 6

**Stewart14** · 11-02-2011, 04:24 PM

Nov 2

*Last workout before surgery. Surgery is tomorrow Nov 3. Splint or brace right after surgery looking at a good 6 weeks or so. Thats what they say, but I know I'm gonna try to beat that. 3 months before I can do full workouts again, estimated 6 months to get all my strength back, so right in time for summer 2012, I guess the timing is good at least.

Definitely gonna keep working out in some capacity during the rehab, so we'll see how it goes.

Leverage Squat Machine
240 x 8
240 x 8
240 x 8
240 x 8
240 x 8

Right Arm Suitcase Deads
150 x 5
150 x 5
150 x 5
150 x 5

**yellowmoomba** · 12-20-2011, 05:39 AM

It's been a while ......... How's the rehab going?

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