View Full Version : Knighty's rehab journal
This won't be interesting, but it will be useful for me in tracking my rehab progress for my shoulder injury.
The basic plan is the stabilize the shoulder blades and generally strengthen the rotator cuff.
Ok, so the plan for today is:
Seated Low Cable Rows - 2 x 15
Face Pulls - 2 x 15
Side lying DB Ext Rotations - 1 x 25 (Each arm)
Poor man's shoulder horn - 1 x 25 (Each arm)
45 degree side lying lat raise - 1 x 25 (Each arm)
Scapular push ups - 1 x 25
Prone Cobras - 1 x 10
Followed by some CV <buff>
This will be done every other day, and on days in between I will be doing:
Circuit of band exercises
Other bits and bobs thrown into my pilates
At this rate we'll need a separate forum for wheelchair-journals like mine and yours. :040:
Seated Low Cable Rows - 20kg x 2 x 15ish - did a couple of even lighter sets before this weight
Face Pulls - 10kg x 2 x 15ish - quite light
Side lying DB Ext Rotations - 5lb x lots (Until I got a bit of a 'burn' then stopped) (Each arm)
Poor man's shoulder horn - 5lb x lots (Until I got a bit of a 'burn' then stopped) (Each arm)
45 degree side lying lat raise - forgot to do these...bollocks!! I knew I forgot something[:@]
Scapular push ups - 1 x lots
Prone Cobras - 1 x lots
Oh well, at least I sort of know where to start with now on most of the above. lol!
No pain, all is nice and rosy!
Wheelchair? It would have to be one of those fancy electrical ones...I'll be ****ed if I'm going to push the wheels around myself, I might hurt myself!
PikeKing
11-03-2005, 16:50
nice one knighty, so it all felt good?
veganlifter
12-03-2005, 10:00
great to see this happening, all the best mate!
Didn't do band exercises yesterday
Shoulder feeling a bit 'off' and crampy today, but I will persist with this session
*Seated Low Cable Rows - 20kg x 15ish, 25kg x 15
*Face Pulls - 10kg x 15, 15kg x 15
*Side lying DB Ext Rotations - 5lb x 20
*Poor man's shoulder horn - 5lb x 20
*45 degree side lying lat raise- 5lb x 20
*Scapular push ups - lots
*Prone Cobras - lots
Rogue_zero
13-03-2005, 16:48
hope it heals up for you soon. Good luck with it mate
*Seated Low Cable Rows - 25kg x 15, 25kg x 15 - nice and light, no pain
*Face Pulls - 15kg x 15, 15kg x 15 - ditto
*Side lying DB Ext Rotations - 5lb x lots
*Poor man's shoulder horn - 5lb x lots
*45 degree side lying lat raise- 5lb x lots - this was much better than last time
*Scapular push ups - lots
*Prone Cobras - lots
May i ask what a "Poor Mans Shoulder Horn" is?
veganlifter
16-03-2005, 18:30
K, are you looking to increase muscle mass? I presume you lost quite a bit of muscle mass in the recovery period, but are you aiming to increase calorie intake now, or is this too early for that?
VL - things are very light at the moment mate...I'm making sure everything is nice and easy
I'll increase kcals when I start my whole body routine...with no leg work:mad: (which I will outline soon)
Also I've penned out a plan for when I start training again, but I don't know how well I'll be able to maintain being a veggie without relying on a hell of alot of whey (Budget is a hyuuuuge issue until I get my head sorted and start working for an employer, not voluntarily)
BengDogg
16-03-2005, 18:50
i never knew you were vegetarian K, good to see you doing a bit again
May i ask what a "Poor Mans Shoulder Horn" is?
http://t-nation.com/readTopic.do;jsessionid=B4B61EE87C8290BCDD9E85FD37 5B09EB.titan?id=538204
Beng - it's a fairly recent decision mate...one that I'm having trouble sticking with without going nuts. lol!
BengDogg
16-03-2005, 19:08
Good on ya if you can do it! If my job didnt involve fast food and greasy spoons i would ideally be a vegie too, for health more than not killing animals, but that would be nice too
I'd sooner eat my ass with a spoon than eat in a greasy spoon! :037:
I might invest in James' veggie muscle menus ebook
Okey dokey...my proposed routine will look something like (This is when I'm strong enough to start proper training again)
Day 1)
DB Bench
Chest Supported DB Rows
Lower Trap work
Bicep/Tricep work
Core Work
Day 2)
OH DB Presses
Pulldowns (Eventually replaced by pull ups)
Bench Dips (Eventually replaced by P.bar Dips)
Bicep/Tricep Work
Core Work
Rep scheme will be something like 3x8-12, and days off will be pilates/cardio/prehab days
veganlifter
16-03-2005, 21:24
Beng - it's a fairly recent decision mate...one that I'm having trouble sticking with without going nuts. lol!
do go nuts! Nuts are great :)
Well, of course because i am so used on plant based diet i have no problems in eating a varied, creative and good amount of calories/protein, but thats how it is once you are used to a new way of eating.
I personally like fast food, and as a vegan options are 100 more limited than as veggie, but i still get to eat in falafel and burger places enough to keep a healthy bodyfat level.
anyways knighty, any ideas and help you need, you know where to ask. Important thing is not to deny things, so not just to cut things out of your diet but to build it on a new foundation alltogether. Its a good chance to really make huge improvements on your diet and eating habits, and habits are like that, once you get used to it, the new way of eating is like a second nature, you dont need to even think about it.
VL - I've decided to 'start' switching to alternatives...I don't buy meat personally and never ask whoever's getting the shopping in to get some, only quorn based products, but sometimes I get caught with my pants down when I forget to ask for certain things and end up almost recipe-less!
Also, I've been thinking about what you said about the lower back volume/recovery issue, and I totally agree with you!
As soon as I'm able, I'm doing to alternate between back squats(wide stance) and sumo deads, then have another day which is quad dominant and involves very little activity from my lower back (Possibly lunges, hack squats, etc.)
Anyhow, tissue between shoulder blades is sore as a badger's ring piece that's just been raped with an extra large pineapple...not going to the gym today and will see how I feel tomorrow
the block
17-03-2005, 19:49
Anyhow, tissue between shoulder blades is sore as a badger's ring piece that's just been raped with an extra large pineapple...
boy do you like to experiment dont you?!!!
i think the RSPCA are due a call.....
Shoulder still painful
Might have to give it a few more days before I hit the RC work again
I must try and stay positive...with my back injury rehab I got pings, pains and strains here and moments where my pelvic girdle became unstable which kept me out of doing any rehab work for a week or so...I think all in all the whole process took a good few months - I've been strengthening my shoulder properly now for about 2 weeks if that, and might be asking for a bit too much too soon
Must...stay...positive!
NO SHOULDER PAIN TODAY - GET IN!
Rehab work starts again today
The last couple of days have just been 'feeling' days...nothing mountain moving
Today was one of those and I just did slow, controlled reps on all of the exercises without really counting
Shoulder feels tight, but not too bad at all
veganlifter
25-03-2005, 20:12
K, do you do any cardio? I find with the tight lower back and hips a session on a stupid cross trainer at my gym did wonders!
yes mate, i'm very health conscious
at least a long walk outside, 30 minutes fast incline walking or 30 mins hiit on a bike each day...i have to exercise daily or i feel shitty!
Today's sesh is going to be a bit different today, and will look like:
*Seated Cable Rows emphasizing scapula retraction
*Resistance tube rows to neck (Wrapped around powercage post)
*Alternate arm Resistance tube pushes (like a punching motion, but not!)
*Arm resistance tube stiff arm pull downs
*Rotator Cuff Circuit with a lighter DB to make sure I really hit the target muscles
Scapular push ups and prone cobras will be done tonight with my other pilates work
Will finish with 25 minutes HAAAAAAAAAAAAARD HIIT on a bike, and maybe some incline walking
That didn't go as planned because the resistance tube was too hard so I had a normal session but reduced the weight on the rotational exercises to a 1 kg dumbbell
Pelvis come out of place today - getting crunched back tomorrow :mad:
Got a new plan for today's session:
Cable Row x 2 x 20
Face pulls x 2 x 20
Ext Rotations x 2 x 20 EA
90 deg. lat raise x 20 EA
Poor man's shoulder horn x 2 x 20 EA
90 deg. flexion x 2 x 20 EA
Pelvis come out of place today - getting crunched back tomorrow :mad:
Damn man, how did that happen?
Bit daft really...went to sit back into a chair... realised chair was actually 3 feet away from me...rock bottom squatted to the floor...felt/heard a pop in my hip :011:
My pelvic stability is very much in its infancy because I haven't been able to do my pilates work properly until quite recently
It's no big deal, but it's £15 down the shitter when really it could have been avoided
Bit daft really...went to sit back into a chair... realised chair was actually 3 feet away from me...rock bottom squatted to the floor...felt/heard a pop in my hip :011:
My pelvic stability is very much in its infancy because I haven't been able to do my pilates work properly until quite recently
It's no big deal, but it's £15 down the shitter when really it could have been avoided
Nicely done... :)
Oh well doesn't sound too bad - I was worried this was going to be another setback.
veganlifter
29-03-2005, 21:18
its weird how it can just pop out of place! I can feel it moving as well, but then just yank it back by stretching and miving my hips :D don't know if that is the right thing to do.
Hope its not too painful mate.
I wish I could stretch myself back into position, but unfortunately my spine doesn't like being manipulated by myself...lol :012:
I'm going to build up my plank time to 3 minutes and continue with the rest of my stability work, and include some other bits and bobs like swiss ball russian twists
Anyhoo, shoulder felt good doing the exercises and I added in shoulder flexion and extension
Whole lot felt good :D
Had my session with the chiro and I have to get some orthotics AGAIN - this injury shit is too expensive when you have NO money...:089:
Session was the same as the one before, but with only 1 set for flexion and extension because I felt a bit of pain in my RC when doing external rotations...nothing bad, but I think it was onset by the facepulls
Face pulls were also pulled higher to the neck - i felt them much more in my RC this time around
Did some pilates work after cardio
Alex (Big-AL)
03-04-2005, 08:40
Stick with it mate! :023:
AL
For ****'s sake...I went a bit nuts on the last session and my RC has been hurting for the last few days - I'm just going to stick with the light RC iso work for now and see how it goes
*quick update*
The plan is to do daily isolation work for the RC, 2-3 sets of each with 1kg (Flexion, 45% lat raises, ext rotations, etc.) and scapula stability stuff
See how this goes
Bollocks - pelvis is misaligned and I can't get clicked back together until the 25th...oh well, looks like I'm going to have to knuckle down for a week of pain and discomfort [:(]
GP is going to write a letter to the consultant at the hospital to get my shoulder looked at - I really do think I tore it all those months ago and complications have arisen from it...hopefully I'll need surgery so I can actually see this whole nightmare having a defined ending point!
After the 25th it's time to knuckle down to some hardcore core stability training...I don't give a **** if my shoulder jibs and jabs, I'm going to get on with it because this is just as important
So here's the plan:
Day 1: (3 sets of everything resting 1 minute between each set)
A1) Plank x 90 secs (Add 10 seconds every session)
A2) External Rotations x 15
B1) Russian Twists x 10 (Add 2 each session)
B2) 45% lat raise x 15
C1) Dorsal Raises x 15 (Add 2 each session)
C2) Shoulder flexion x 15
D1) Table Tops x 10 each leg
D2) Shoulder extension x 15
Day 2: 3 x each
A1) Side Plank x 1 minute (Add 10 secs each attempt)
A2) Ext Rotations x 15
B1) Prone Extension (Add 10 secs each attempt)
B2) 45% Lat Raise x 15
C1) Spine Curls x 10
C2) Shoulder Flexion x 15
D1) Dorsal Raises x 15
D2) Shoulder Extension x 15
tickety boo!
PikeKing
17-04-2005, 23:25
hope the consultant can help you out dude, you'll have a core of steel doing that lot!
I feel your pain mate, im plagued by injury (shoulder) too, maybe not as bad as yours but i know how frustrating it is not to be able to train to your fullest potential. Hope it all goes well for you with the quack. :048:
Ta chaps
Good-ish news...somebody has made a cancellation and I can get an appointment for 3.15 on thursday
Tricky - who have you seen about your injuries?
im lucky enough to have a physio for a g/f. She's only a junior (i.e. qualified last year) and isnt a sports specialist but she is concerned and dedicated which helps!!! The speed of my diagnoses and treatment prescriptions is fantastic!!!
i advise u to stick with her!
atleast until your injury is healed haahaha :D
PikeKing
18-04-2005, 12:14
im lucky enough to have a physio for a g/f. She's only a junior (i.e. qualified last year) and isnt a sports specialist but she is concerned and dedicated which helps!!! The speed of my diagnoses and treatment prescriptions is fantastic!!!
you should ask her for pelvic floor massage :045:
ASK ??? What am i? Some kinda puf!!!! :029:
Re-aligned and ready to rock!
Today's sesh will look like:
A1) Plank
B1) Russian Twists
C1) Dorsal Raises
D1) Table Tops
will do my RC work at home tonight before bed
Did 2 sets of each because time was tight:
A1) Planks for 90secs - 100 secs next time
B1) Russian twists - 10 (5 to each side)...6 to each side next time
C1) D.Raises - 15 (17 next time)
D1) Table Tops - 10 each arm and leg (12 next time)
Core was nice and worked after that lot!
A) Side Plank x 2 x 1 minute...these were done on a chair with my feet anchored underneathe something so these weren't really side planks, but my shoulder was feeling a bit tender
B) Leg Drops x 2 x 10
C) Spine Curls x 2 x 10
D) Dorsal Raises x 2 x 15
All done in circuit fashion
Prone extensions gave me a twinge in my SI joint so I did leg drops instead
Did cuff exercises before bed when my shoulder wasn't hurting
2 sets of each:
A1) Planks for 100 secs - 110 secs next time
B1) Russian twists - 6 to each side...7 to each side next time
C1) D.Raises - 17 (19 next time)
D1) Table Tops - 12 each arm and leg (13 next time)
ice_mach
28-04-2005, 15:09
wot happened to your journal at MT bro?
Meh...was pointless really and I cant be arsed!
GOOD NEWS FOLKS - I've received my letter from the hospital and I've got an appointment with the Orthapaedic consultant on the 26th of May...I'll have any scans, tests, etc. done on that day...and any decisions will be made whether to go into day surgery or not!
It looks like I won't be waiting up to a year to get surgery on my shoulder...more like a few months! WOOOOOOOOOOOOOOOOOHOOOOOOOOOOOOOOOOOOO!
:banana1: :banana: :035:
ice_mach
29-04-2005, 13:30
i see, and dude im happy for ya bout the surgery, although i've never seen people act so estatic bout going under the knife lol, i sh@t myself both times,lol!
Thank you mate:)
If someone told me that an ass raping by Mr T would be all it took to get me back in the gym I would be doing bloody cartwheels!
ice_mach
01-05-2005, 16:09
well at least u got the enthusiasm and perserverence dialed in 100% lol
the block
01-05-2005, 17:28
If someone told me that an ass raping by Mr T would be all it took to get me back in the gym I would be doing bloody cartwheels!
i'm sure that could be arranged (theres plenty of lookalikes out there)
If you know anyone who's willing to pay £3k for my surgery, and to have a piece of my ass in return, please let me know!
ice_mach
01-05-2005, 20:21
you could always sell ur self on e-bay, lol.
the block
01-05-2005, 20:31
If you know anyone who's willing to pay £3k for my surgery, and to have a piece of my ass in return, please let me know!
is that your ass in your avatar?
just post something like "virgin ass cherry for sale - bids starting at £3000 sterling, 1 month trial free, free updates after purchase, multiple buyers accepted"
:040:
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