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  1. #55
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    Re: MD24 recovery log. Back from the dead

    The gym is under some construction. Walked around did some cardio yesterday evening.

    I feel so awkward. Its honestly hard trying to get myself into a schedule routine right now. Trying to figure out what i can and cant do. What is to much and what is a No no. Im gonna try and reach out to my ortho and see if i can implement some heavier weights. And see if i can use the pulldown machine. And maybe tricep dip machine. Preacher curl and a few others. pulling exercises.

    Even bench with just the bar if she will allow it. Even seated bench .....

    Update in a bit headed to the gym.



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    MD24 recovery log. Back from the dead

  2. #56
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    Re: MD24 recovery log. Back from the dead

    There are a lot of uncertainties. One thing for sure.. After seeing the surgeon come july 3rd. I want to be ready/able to go back to full duty. 5 month on a very limited income has made things very difficult. So it will be worse if i go back on light duty with heavy restrictions.. So i wanna push as hard as i can (smartly)without causing more damage.

    At the 6month mark i wanna have most of my mobility and range of motion back!



  3. #57
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    Re: MD24 recovery log. Back from the dead

    Today 1hr 30min rehab/therapy.

    Started off stretching me out on the table.

    Trying to get the right arm/shoulder to a full above the head stretch.

    Also worked on the side range of motion.

    First exercise was new.

    Double straps hanging from above my head down to my thigh (height).

    Take one in each hand, with palms facing me and arms fully extended straight out in front of me I walk forward until both arm are pulled upward above my head and my arms are now being pulled behind me. Hold this position for 5 seconds. Repeat for 20 reps. I was definitely feeling this stretching out my right arm/shoulder. The pain/soreness was comparable to my first few weeks of therapy..

    Definitely need to get this arm to full rom.

    Im very flexable to begin with. So i would compare this to about 70% range of motion.

    Best way to describe this is a cable crossover .

    Begin with my right arm pulling a (band)from thigh high on my left side. Bring my right elbow up in a chicken wing position shoulder height then extend my arm out to the side so my arm is straight out. Hold and bring back slowly .. Repeat for 20reps.

    Like a half of an X. If you can picture that.

    Then i performed all my normal band exercises. Everything is with the black bands.

    Followed by laying chest down on the table.

    one arm rows 7lb

    Reverse Flyes 5lb

    One arm Rear delt raise 5lb

    Bicep curls 7lb

    Supination curl 7lb

    Reverse curl 7lb

    Wall push ups

    Standard 20

    Miltary 20

    Diamond 20

    When done went to the gym

    20minutes arch trainer

    Leg extentions

    4 set -15 reps

    Leg curls

    4 sets 12-15 reps

    Seated Calf raises

    4 sets 10-15reps

    Back in for 20min arch trainer.

    Called left a message for my ortho.

    Asked if im able to lift 45lb plates using both hands.

    Also will confirm about using overhead pulldowns for stretching and range of motion purposes. Little to no weights.

    Hopefully i will get a call back tomorrow.

    Using the black bands and stretching them how i do when doing certain exercises. I can definitely say im pushing/pulling more than 45lbs. It also took more than 45lbs of pressure for me to break the last black band.

    Crossing my fingers.

    Also use the foam roller
    Performed OH extentions
    Chest flyes



  4. #58
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    Re: MD24 recovery log. Back from the dead

    todays therapy
    Before we began everything i decided to talk about my shoulder in detail and really press the issue about there seems to be no rotation in the socket.
    She agreed it seems to be froze/bound up.
    So we changed some stretching and table work. Placing a ball behind my delt pressing the shoulder forward and with my arm out to the side in a 90 degree angle , i would push her hand with an internal rotation for 10 seconds. The allow the forearm to fall back like flexing my bicep(position). Each time i had a better stretch allowing my arm to fall back closer to a normal flexing position.
    Dam i was sore and im sure i will be sore later but its well worth it. I wiah we had begun these sooner.
    I did all my normal exercise. Lasted about 1.5hrs of therapy.
    Afterward i went to the gym.
    35 minutes of the arch trainer.. Added 3 minutes was of a cool down. 4 , 3, 2 done.
    I would go 3 minutes level 8 incline 1minute level 4 and repeat. Until finished. Resistance stayed the same at 10.

    Will go back tonight to Do more cardio and get in a real workout and stretch.
    Ive been cleared for a bunch of tricep exercises, some closer grip pulling exercises, Rows , some bicep work, also.
    Legs.



  5. #59
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    Re: MD24 recovery log. Back from the dead

    last night hit the gym again about 11:30pm. got outta the gym about 1:10am.
    Started off 15minutes arch trainer
    Leg extentions
    Leg curls
    Seated calf raises
    One arm preacher curl
    Tricep ext. 3 sets workwd up to 100lbs. Was worried about putting pressure on the front of the shoulder so kept things lighter than normal. But better than doing no weights.. Had a good pump. Changed grips from a v grip to straight bar. Only did 2 sets with the straight bar. I could definitely feel more of a pull in the front on the right shoulder. So i didnt wanna chance it.
    Moved over used v grips for seated low cable rows. Used light weight but kept constant TUT. Nice and slow movements.
    Moved over to the pec deck.
    Used one arm adjusted for a good stretch. Used very light weight. Did 4 sets of like 30 reps. Didn't feel a whole lot but each time i will try increasing a little as long as everything stays safe.
    Moved over to seated machine rows.
    Did 3 sets light weight i think maybe 70-80lbs. Slow and strict. Constant tut.
    Did a variety of stretching then moved back in for 30 minutes of the arch trainer.
    Was a good day i will say. Hit the gum twice



  6. #60
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    Good job! Keep it up. It was a long time after my spinal surgery that I was able to move anything heavy. Now, I can do everything I did before except 4 squats. I can probably do them but why risk putting something heavy on my spine?

    But yeah, just keep on keeping on and next thing you know you'll be passing where you were before. This lifestyle might be a race, but it's a marathon and not a Sprint.



  7. #61
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    Re: MD24 recovery log. Back from the dead

    Ok i thought i posted the other night. It was kinda late. Guess i fell asleep and it didnt go through.
    So this will be a shorter version.
    Made some big strides in recovery and rom.
    Also, during therapy we have added machines along with bands and dumbells.
    Still doing about 1hr of stretching every night before bed laying on the floor. I have a hard massage ball i place behind my scapula and move it to different spots up and down the lats and delt. At each spot i may stay there up to 10 or 15 minutes allowing my arm to stretch out to the side and above my head. We have really pushed hard trying to get the rotation back in the upper arm/shoulder. Seems to be helping but it is relentless.
    Ive just moved up to 25s on dumbells for curls. And forearms. I havent done any shoulder pressing movements. This is where the arm needs to rotate so im in position to do these.
    My last visit to therapy was Just under 2 hrs in time.
    Incorporated some modified pushups, military and diamonds. Ball throws, rows with weights(close grip) high and low. I know i havent added in everything but dont wanna make this to long!
    I feel im ready to start back pushing for some strength.
    Get into a slightly modified routine but effective.
    I believe its time to start a log and dial in cardio and training now. Chest i will have some questions and open to suggestions. Same will go with back and pulldowns. Main goal, drop all this fat ive picked up and get to work. No fucking around. No excuses... I see the ortho next week the 3rd. I assume i will be back to work the 8th. I have to clear some things with My ortho but i believe she should go along with what im asking.


    Last edited by macedog24; 06-25-2019 at 04:42 PM.

  8. #62
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    Re: MD24 recovery log. Back from the dead

    Seen the the ortho. Back to work full duty!
    Therw are still issues but i was told i may lose 7-10% of my range of motion. Also, i was told no ball throwing at all. Im suppose to be seen again in 3 months. As for now, continue therapy at home.
    I was told i can do most things. No jaring/ jerking movements. I can do pushups for strengthing my chest. I can do bench but she doesn't want me to go below parallel.
    I return to work sunday night. 11-7 for the week.

    Keep things kinda light increase strength high reps.



  9. #63
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    Re: MD24 recovery log. Back from the dead

    First week back and things here(work)have really taken a dive. On a good note. Im feeling pretty good. Work 7p-7a today. Im making money and cannot complain. Being out of work and really out of commission for such a long period of time really gives you a different perspective on things. A clearer perspective.

    All therapy from here on out is being done at home, work, or the gym.

    Tonight ive completed some of my stretching, a 25 minute jog, 3 sets of regular pushups.

    For shoulder presses, im using the lightest band i have because i still cannot rotate the lower arm and hand into that throwing position. So it kinda moves in a slightly forward upward motion.

    I am able to do corkscrew/swimmer press a little easier since it starts in at the shoulder and rotates upward.

    Will update more in a few hrs.

    Tonight im gonna do some light delts concentrate on tut. Slow and methodical.

    Followed by some biceps/triceps.

    And probable stretching the back/bicep/shoulder with the bands in a pulldown position



 

 
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