Lou's Post Shoulder Surgery Log

[Bergstedt]

Hey, Lou! I hope you're doing well and that you're still at it. I'm rooting for you and a recovered shoulder asap.

[57bergstrm]

Hello Lou!
How are you doing?
I hope you are doing alright.

[lou t]

Hello Lou!
How are you doing?
I hope you are doing alright.

Hey, Lou! I hope you're doing well and that you're still at it. I'm rooting for you and a recovered shoulder asap.

You probably mentioned it elsewhere but would you mind saying what caused the need for your surgery (not how it happened but was it a torn rotator, etc) and how long the recovery period is?

Lou! I thought you disappeared! Glad to see you are on the road to recovery.

I'm glad to see that you're back, Lou! I hope you had a merry Christmas and have a happy new year with lots of heavy lifting and a healthy shoulder!

happy new year lou, hope things are progressing nicely!

thanks guys. really appreciate all the well wishes.

as you know surgery to reattach 3 rotator tendons was on 10/18. started rehab 6 weeks post surgery. Rehab has been very painful, slow but making progress. I am no were near getting a bar on my back, bench or ohp. slowly I've been adding some back work and been doing legs 2 days a week since November.
I have a long way to go. dr is pleased with progress and indicated 12 months to full recover from surgery.

I've kept my weight down @ 152, waist 32.

Here is what I did today as my second leg day of the week

	thursday	legs day #2	sets	reps	wt
		LANDMINE SQUATS	4	12	60
		bldl	3	12,10,8	135,185,185
		banded hypers	3	f
		machine lunges	4	8-12	70
	superset	leg ext	4	12	115
		seatred leg curls	4	12	80
		20 minute cardio

[lou t]

this weeks training

	monday	week #1
		legs	sets	reps	wt
		hack machine squat	4	8-12	170
		sldl	4	8-12	155
		banded hypers	3	f
		db lunge	4	8-12	30
	superset	leg ext	4	8-12	115
		seated leg curls	4	8-12	80
	superset	standing calf raise	4	8-12	120
		seated calf raise	4	8-12	45
			4	8-12

	tuesday	chest/back	sets	reps	wt
	superset	db flyes	4	30,12,10,8,6	10,15,17.5,20
		db pullovers	4	30.12.10.8.6	25, 50, 50, 50
		chin up	4	f	100,80
	superset	bb row	5	30,12,10,8,6	bar, 95
		bent over 2 db rows	5	30,12,10,8,6	20, 30
	abs	cable crunch	5	12

	WEDNESDAY	shoulder/arms	sets	reps
		machine press	4	25
			5	30,12,10,8,6
		db front raise	5	30,12,10,8,6
	superset	bent over rear laterals	5	30,12,10,8,6
		machine rear laterals	5	30,12,10,8,6
		bb curl	5	30,12,10,8,6
	superset	incline db curls	5	30,12,10,8,6
		concentration curls	5	30,12,10,8,6
		close grip bench or dips	5	30,12,10,8,6
	superset	skull crushers	5	30,12,10,8,6
		db ext	5	30,12,10,8,6
	superset	palms up wrist curl	5	30,12,10,8,6
		palms down wrist curl	5	30,12,10,8,6
		decline crunch	5	25

[Culican]

Welcome back Lou!

[chromoly]

I was wondering where you went. I didn't know where your new log was. Welcome back.

[Bergstedt]

Good to see you back and that you're still plugging away.

[slowmotion]

Good to see you back! Have patience and keep working. It will be all right in the end!

[lou t]

Good to see you back! Have patience and keep working. It will be all right in the end!

I'm trying. I've pretty accepted the fact powerlifting or training like I used to, will have to wait til the Fall at the earliest. So if I decide to return to competing it won't be until mid to late 2018.
I'm considering competing @ BBing. I could be ready be May 2015

Good to see you back and that you're still plugging away.

I was wondering where you went. I didn't know where your new log was. Welcome back.

Welcome back Lou!

thanks guys. I felt guilty disappearing like I did. its been a tough go and my head was up my ass.

I hope login my BBing training isn't too boring.

[lou t]

3/10

BW 152

Day #2 of Back and Chest
Note: training is limited by shoulder so not much in the way of pressing.

All sets done with 45 second rest

Bench Press
bar for 30 reps. yup just the bar and that was uncomfortable.

Incline DB Bench
20lbs x 20

Superset #1
Reps/ Sets 30, 12, 10, 8, 6
DB Flyes
DB Pullovers

Weight Assisted Wide Grip Pullups
30, 12, 10, 8,6

Superset #2
Reps/ Sets 30, 12, 10, 8, 6
BB Bent over Rows
DB Bent over Rows

Lat Finisher
Straight arm Pull downs
30, 12, 10, 8, 6

Superset #3
Reps/sets 30, 12, 10, 8,6
Standing DB Shrug
Incline DB Shrugs

Abs
Supermans
20, 15, 10, 8

Note:
Not much press stuff. But by experimenting I found I could do some DB Flyes and pullovers which made me happy.

My training is layout like this:
I training chest, back, legs and arms twice a week.
Day #1 of each is heavyish using Barbell work as much as I can. I will substitute a machine like the Hack Squat or leg press. Day #2 I lighten up a little a do a lot of supersets. I like to work in cables on day #2 to provide additional resistance on the eccentric and hit different angles. I know, I sound like a BBer. I'm adapting.