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
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
