I am woman hear me roa... Er... What?

[CowPimp]

I went to my first physical therapy session today. Basically, he just assesed my flexibility and strength and gave me a little program to start doing using therabands.

He said my flexibility was a little too good, whatever that means, heh. He said I don't even need to bother with the stretching part of the routine. My strength also appears fairly good, but not quite ready for heavy lifting. However, he did say I would probably be fine doing some very light rowing (My shoulder will tell me if not), but just to stay away from pressing movements for the time being. That makes me happy!

Basically, the theraband program consists of the following: shoulder flexion, extension, internal rotation, external rotation, and abduction. I do 3 sets of 10 repetitions, or 2 sets of 15 today and tomorrow. He said take Sunday off if I feel the need. My next appointment is Monday morning.

I'm gonna hit the gym in a few hours. I'll be doing some glute ham raises, light rowing, one armed flat pressing, and hyperextensions. That will probably be enough to keep me satisfied.

Oh yeah, and as a side note, I did some jogging the day before yesterday.

 

[DeadBolt]

Glad things are lookin good for ya bud!!! Told ya man you'd be fine and in no time you'll be right back at benching twice your BW lol!!1

 

[CowPimp]

Glad things are lookin good for ya bud!!! Told ya man you'd be fine and in no time you'll be right back at benching twice your BW lol!!1

Thanks man, I'm sure I'll get there one day.

 

[Rocco32]

Hope all goes well and take care of the arm. You can have it back stronger than ever if you listen to the docs and do the exercises consistently!

 

[CowPimp]

Hope all goes well and take care of the arm. You can have it back stronger than ever if you listen to the docs and do the exercises consistently!

Damned straight. When I did that workout yesterday I decided to see what the bar felt like bench pressing. It sort of hurt after a couple of repetitions so I stopped. Nothing serious or shooting, but I didn't feel like tempting fate. The joint support muscles (Rotator cuff, supraspinatus, subscapularis, etc.) are still weak I think. That's what the physical therapist was saying needed the most work to begin with.

Anyway, I will probably be going jogging today or tomorrow, or maybe both. I'll post an update later.

 

[CowPimp]

I had another PT appointment today. I started off by warming up on their arm bike for 10 minutes. This was followed by my theraband routine. After the therabands, he did an ultrasound on my arm for 5 minutes. This was followed by some cable curls, tricep extensions, and face pulls. The face pulls hurt a tiny bit, but we found a resistance level that was challenging with extremely limited pain. We ended with 15 minutes of ice packing my shoulder. He gave me a theraband of higher resistance and said that I should use that for my home routine now.

I also went to the gym a few hours later. Nothing special. I did 3 sets of horizontal hack squats, one armed military pressing, Yates' rows, and decline situps. I ended with some stretching. However, I still can't comfortably stretch anything around my shoulder joint. Basically, I stretched my lower body and core.

 

[CowPimp]

Yesterday I did 30 minutes of some light to moderate range cardio and some stretching afterwards, at least what I could stretch without pain. I think I'm almost to the point of doing certain stretches revolving around my shoulder joint.

I had my last scheduled PT appointment today, but I may schedule more depending on what the doctor says Friday morning. I did the same routine as last time, except this time he had me progress in weight on the face pulls because they were far less painful this time. As well, we added in a couple of sets of machine lateral raises and chest presses. I felt some pain on these, but nothing unbearable. More like a nuisance than something extreme.

I'm going to go workout a little later today. I'm thinking basically the same as last time: GHRs, unilateral DB bench press, chinups, and hanging leg raises. If my shoulder hurts on the chinups and leg raises, then I will substitute. Also, I will probably try some bench pressing with the bar at the end of the workout, like 2 sets of 15 or whatever my shoulder can handle.

 

[CowPimp]

Everything was cool with my workout, except for the hanging leg raises. When I hang with a pronated grip my shoulder doesn't like that. I did one set, but I kind of kept my elbows flexed slightly to take the stress of my shoulders. My last 2 sets were leg raises off the end of a bench instead, which I'm glad I did. My hip flexors were dying! Chinups were nearly pain free though. Just a slight twinge, but nothing to worry about. I also did a couple of sets of bench press with just the bar and a few pushups to test my limits. It hurt no more than my PT exercises, so I think I will continue to do so.

 

[DeadBolt]

Heya bud looks like you are rollin along!!! Glad everything is going good. Just poppin in to say whats up and check on your rehab...

 

[CowPimp]

Heya bud looks like you are rollin along!!! Glad everything is going good. Just poppin in to say whats up and check on your rehab...

Thanks man, I am definitely improving. My shoulder gets a tiny bit better every day. I'm going to whip that bitch into shape in no time!

 

[DeadBolt]

Thanks man, I am definitely improving. My shoulder gets a tiny bit better every day. I'm going to whip that bitch into shape in no time!

Damn straight bro!!!! I am doin the same with mine....trying to get strength back every day. I need to get a new theraband though b/c mine broke. Just snapped and I ordered one from a local supplier but that was 2 weeks ago so I need to find a place that sells a half way decent one by me!

 

[CowPimp]

Damn straight bro!!!! I am doin the same with mine....trying to get strength back every day. I need to get a new theraband though b/c mine broke. Just snapped and I ordered one from a local supplier but that was 2 weeks ago so I need to find a place that sells a half way decent one by me!

It's all about the Internet man. I'm sure you can find one online somewhere.

Alright, so I did my 30 minutes of cardio kinda late last night, but I did it nonetheless. I quickly sped off to the gym before closing time to day to get in my workout. I whipped through my workout in about 30 minutes. I did some horizontal hack squats, unilateral overhead pressing, Yates' rows, and decline situps. I also did some extremely light overhead pressing and lateral raises with my injured shoulder. I'm talking like 5 pounds on the laterals, and 10-15 pounds on the overhead presses.

Also, as a side note, I decided to press my luck and slowly acclimate the weight on my rows. I was able to go quite heavy without and shoulder issues cropping up. I'm not sure I could do the same with a pronated grip, but I hit 225 for a set of 5 at the end. That's a good sign my strength hasn't wained much, especially since I was using 60 sec rest intervals and the 225 was my 3rd working set.

 

[DeadBolt]

It's all about the Internet man. I'm sure you can find one online somewhere.

Alright, so I did my 30 minutes of cardio kinda late last night, but I did it nonetheless. I quickly sped off to the gym before closing time to day to get in my workout. I whipped through my workout in about 30 minutes. I did some horizontal hack squats, unilateral overhead pressing, Yates' rows, and decline situps. I also did some extremely light overhead pressing and lateral raises with my injured shoulder. I'm talking like 5 pounds on the laterals, and 10-15 pounds on the overhead presses.

Also, as a side note, I decided to press my luck and slowly acclimate the weight on my rows. I was able to go quite heavy without and shoulder issues cropping up. I'm not sure I could do the same with a pronated grip, but I hit 225 for a set of 5 at the end. That's a good sign my strength hasn't wained much, especially since I was using 60 sec rest intervals and the 225 was my 3rd working set.

Damn good work bro!!!!

 

[soxmuscle]

Thats a great workout given the circumstances. I can't wait until your completely healthy, I really want to see how your new routine pans out.

 

[CowPimp]

Thanks for the support fellas. It definitely helps to have some training at less than max capacity.

Alright, so I did a similar little full body jaunt as I have been: GHRs, moderate grip chinups, unilateral overhead pressing, and some leg raises. I also did some stretching. I have resolved to stretch every day, even on days I don't workout. I didn't workout Monday or Tuesday, and I just stretched at the end of my work day. I have also begun to stretch my injured shoulder. I just stretch into the pain right until it begins. Sometimes it subsides as I hold the stretch and I'll push slowly until I feel pain again. I swear it is helping.

Anyway, I hope to do some cardio tomorrow morning if I can get my ass up before class and work. Wish me luck, I suck at waking up to an alarm! Haha.

 

[CowPimp]

Alrighty, so I got off my ass yesterday and did the jogging early in the morning. I was about 2 minutes late for class, but no big deal. Stretching followed.

I had a PT session this morning. Everything felt better than the last time I went, and this time instead of icing my shoulder he used a heat pad. I lifted a few hours later. I did leg pressing, Yates' rows, unilateral DB bench pressing, and leg raises. I also stretched.

My shoulder has been slowly but surely improving. I did a couple of lateral raises and overhead presses with really light dumbbells with virtually no pain. Also, when I did the machine chest pressing in PT, it didn't hurt nearly as much as last time. This time it was just a minor twinge that could be ignored.

 

[Rocco32]

Glad your doing better Cow, your doing it the smart way I hope you continue this progress. How long do you usually stretch for?

 

[CowPimp]

Glad your doing better Cow, your doing it the smart way I hope you continue this progress. How long do you usually stretch for?

My stretching routine lasts 15 minutes give or take a minute. I wait until I get into my fully stretched position and hold for about 20 seconds each stretch. It's kind of brutal right now when I stretch into the pain of my injured shoulder, but I normally like stretching. I feel very relaxed afterward.

 

[BulkMeUp]

Looks like you are well on your way to a full recovery!

 

[CowPimp]

Looks like you are well on your way to a full recovery!

I hope you're right sir. Thanks for the kind words.

 

[Rocco32]

That's great you like stretching. I really need to do more, my mobility is limited but sretching is VERY uncomfortable for me.

 

[CowPimp]

That's great you like stretching. I really need to do more, my mobility is limited but sretching is VERY uncomfortable for me.

Yeah, it is very uncomfortable. It's the feeling I get when I'm done with a full body stretching routine that I enjoy.

 

[CowPimp]

Alright, so as a recap I stretched 6/7 days last week. I honestly kind of forgot to stretch. I'm not in the habit of daily stretching, but 6/7 is better than 3-4 like I was doing. This week will be all 7 days. I will not forget.

Anyway, today was busy. Basically, I went to PT (Where I progressed nicely on a couple of movements), chilled for like 20 minutes, went to the gym, got ready for and went to work, now I'm home and I have to do a little studying before sleep time. Good day though all in all. Tomorrow is similar except instead of gym time it's jogging and instead of PT it's class. Woo.

My workout today was 3 sets of leg presses, unilateral overhead pressing, chinups, and decline situps. Also, of course, a good 15 minutes of stretching.

 

[CowPimp]

Yesterday I did some light/moderate jogging for 20-25 minutes plus stretching. I was going to go a full 30 like normal, but I decided to give myself an extra 5-10 minutes of studying time before my test. I didn't actually get to put those few minutes to good use, but that's another story.

Today I hit up the weights. I did some GHRs, DB unilateral bench pressing, DB bent rows, and reverse hyperextensions. I'm almost to the point where I would be comfortable doing some moderately weighted deadlifts, but I'm going to wait until next Monday. I think I'll give it a shot then.

Also, I did some bench pressing with the bar. I still experience some pain, but it is slightly improved from the first time I tried. Now it's not pain that worries me I'm doing harm, but still beyond the level of comfort that I deem acceptable to attempt a little increase in weight.

 

[CowPimp]

Over the weekend I did some jogging. 30 minutes of moderate intensity jogsky on Saturday. I, once again, missed a day of stretching. Dammit! Honestly, I got high real late at night and just kind of passed out before I did it. Haha. Oh well, 6/7 is still pretty good.

This morning, after my PT session, I hit the weights. I did some horizontal machine squats, unilateral overhead pressing, pullups, and leg raises. Finished up with some stretching. On Wednesday I'm gonna attempt to do some deadlifts. I'm hoping my shoulder doesn't have a problem with it. It would be great to get that movement back in my routine.

As a side note, I have an interview at Gold's Gym on Thursday morning to be a sales rep. Not the greatest job in the world, but when you factor in commission, the money I save on gas, and a free gym membership, it is actually financially beneficial to me. Not to mention I get an extra 1.5 hours of free time each day or so because I can walk there in 5-10 minutes as opposed to my 1 hour commute that I have to endure right now. Woo!

 

[DeadBolt]

Hey hey half baked whats shakin!!!

Sounds like a good weekend....yea my and my boys are gonna smoke up tonight. I was like great way to start a bulk LOL!

Congrats on the golds gig....I tried to get into a few gyms last year but none of em hired me. I think it is really worth your wild to go with it....all the reasons you listed are great! ou may not make as much $ but if you are saving more then before you will make out in the end!

Off to work but catch ya later!

 

[CowPimp]

Hey hey half baked whats shakin!!!

Sounds like a good weekend....yea my and my boys are gonna smoke up tonight. I was like great way to start a bulk LOL!

For some reason you don't strike me as the smokin' type. And yeah, the munchies do wonders for packing on the mass, haha.

Congrats on the golds gig....I tried to get into a few gyms last year but none of em hired me. I think it is really worth your wild to go with it....all the reasons you listed are great! ou may not make as much $ but if you are saving more then before you will make out in the end!

Off to work but catch ya later!

I applied at a different one a while ago and didn't get the job. I really hope I get it. It pays $300/week + $40 per membership sold (At least that's what I was quoted last time I applied). The claim that most people sell at least 1 membership daily. In the end that would be more than I make now, so I hope it's true.

 

[DeadBolt]

I applied at a different one a while ago and didn't get the job. I really hope I get it. It pays $300/week + $40 per membership sold (At least that's what I was quoted last time I applied). The claim that most people sell at least 1 membership daily. In the end that would be more than I make now, so I hope it's true.

Wow thats a nice pay week. Provided you sell a few memberships and I'm sure once you get good those will be cake to seel! Best of luck to ya bud!

For some reason you don't strike me as the smokin' type. And yeah, the munchies do wonders for packing on the mass, haha.

I don't do it every day but I do it enough heh. I just hate how hungry I get afterwards LOL.

 

[Seanp156]

For some reason you don't strike me as the smokin' type. And yeah, the munchies do wonders for packing on the mass, haha.




I applied at a different one a while ago and didn't get the job. I really hope I get it. It pays $300/week + $40 per membership sold (At least that's what I was quoted last time I applied). The claim that most people sell at least 1 membership daily. In the end that would be more than I make now, so I hope it's true.

Hey CP, what's up... I think it's a little awkward you, DB, and I have all had shoulder injuries... Also what's odd is I'm job hunting right now as well, kinda sucks though, just had an interview yesterday and didn't get the job, but there's a few more places I can try. Anyway, hope you have a fast recovery .

I'm wanting to start a Westside routine next week (well I'll probably mostly be testing my 1RM next week)... The only thing is, I have really fully recovered from a hip strain I got during the summer... Shoulders feel fine now, but my right hip still aches a bit sometimes.

What do you do for full body stretches? Got any links to some info I could read up on?

 

[CowPimp]

Wow thats a nice pay week. Provided you sell a few memberships and I'm sure once you get good those will be cake to seel! Best of luck to ya bud!


I don't do it every day but I do it enough heh. I just hate how hungry I get afterwards LOL.

Thanks man. I feel you on the hunger issue. It really sucks when you're trying to cut. That's when all your will power must be summoned, haha.

Hey CP, what's up... I think it's a little awkward you, DB, and I have all had shoulder injuries... Also what's odd is I'm job hunting right now as well, kinda sucks though, just had an interview yesterday and didn't get the job, but there's a few more places I can try. Anyway, hope you have a fast recovery .

I'm wanting to start a Westside routine next week (well I'll probably mostly be testing my 1RM next week)... The only thing is, I have really fully recovered from a hip strain I got during the summer... Shoulders feel fine now, but my right hip still aches a bit sometimes.

What do you do for full body stretches? Got any links to some info I could read up on?

Yeah, it sucks. Thankfully I think my injury is fairly easy to recover from relative to DB's. What type of injury did you get?

I'm sure you'll get a job. Just be persistent. Maybe you'll get a better one in the end.

Westside is awesome, but definitely be weary of your hip. I would give it a shot and see if your hip starts to become aggrivated. If it does, then you can nix the program for a little while.

I sort of just picked up my stretching routine over time from soccer, football, wrestling, and physical education. I would just hit up Google. I'm sure you'll find something. I could try to explain my stretches to you, but the explanations would probably suck. Haha. I'd be happy to try for you anyway.