Probably the biggest issue you will face now is balance. It really is a trick to learn to use the bars and weighs as a balance (similar to the poles used by tight-rope walkers). Every gym is a little different so you will have to experiment a LOT. There are multiple ways to perform exercises - find what works for you. I really try to do as many free-weight exercises as possible. It’s not smart… but look who’s talking. Also, over the years you’ll find various exercises that work for you. You’ll also find a lot of “bad ideas” that just didn’t pan out.
Oh, and I assume you have some fresh hardware in your spine. You do NOT want to put a load on that or break anything loose. I’d definitively avoid any overhead pressing for a year or two. You might also want to be careful about any heavy shrugs. Muscle Memory will serve you well. Get you back built up and it will help protect your spine and any rods that are in place.
I rarely post anymore but I cant get over your attitude over the whole situation. I truly admire your heart and courage. I would like to wish you the best of luck.
If you believe in him, then God bless you man, if not, know that im sending some positive vibes your way. You are truly strong, a strength many of us will have never have to even attempt to reach. I hope you find nothing but blessings ahead, because youve clearly already dealt with enough hardship. All my best.
I am more than inspired by this thread. OP, amazing attitude, and I second the log if you’re up to it.
I’d wish you good luck but I don’t think you need it. Your attitude and perseverance will definately take you far. You’ll be beasting weight again in no tome.
You have some balls my friend - I wish you ths best of luck and hope you achieve success despite these limitations. I can’t imagine the fortitude it takes to not only handle being paralyzed, but to get back in the gym afterward.
Hey great choice to pick yourself back up. That takes alot of inner strength. Maybe more then i have or would have. I’ve seen people with a missing leg do the Ironman. I’ve seem people in wheel chairs do the Ironman. I’ve heard people in wheelchairs say it was the best blessing they got. Changed their lives in a myriad of positive ways and when asked would never go back if it meant going back all the way to the way they used to be also.
Wow, I had no idea I would receive such encouraging words and positive feedback. Thank you all so very much. It really does mean a lot and it motivates me even more.
Starting a log is a good idea. I might have to start one once I am able to get back to the gym. It’s a holy month for us right now so my family is fasting, but once it’s over I should be able to hit the gym with them. Therapy at Shepherd Center in Atlanta resumes on September 22 or 23 as well.
Right now, I am trying to do some overhead presses without any weight (just basically reaching my hands into the air). I have nerve damage in my right shoulder and they said it’d take 12-18 months to heal, but I’ve worked up to lifting up my elbow to about chin level. After reading what 4est said, I’ll put off adding weight to overhead presses for a while and just focus on getting my arms up in the air. Yes, 4est, I do have some new hardware in the spine. I’ve also been focusing on trying to sit unsupported in my bed to try and get some abdominal strength back.
Learning how to balance myself and to improvise with the weights/machines should be interesting. I’m brainstorming what I can do, and I’ve come up with basic dumbbell exercises as well as the lat pulldown (if I use one of the pulleys normally used for cable crossovers and stuff instead of the seated lat pulldown).
I actually used to go to the same gym as nick. Hes a great guy and will give you as much advice as youd like. Right now hes flying here and there for competitions, so I dont know how quickly he can get back to you.
Just gonna parrot the theme here because I have nothing of value to add, huge gigantic ridiculous amounts of respect to you, 4est, and any other people in your situation. 4est I never knew you had a youtube channel until this thread either, seriously amazing, God bless and best wishes to you guys for keepin’ on.
Damn you could have just layed on your ass and not even bothered. Yet to come on here wanting to get back to it, speaks a lot about you in itself. Que padre !!! Give this man a stiff drink! I commend you my friend! All the best wishes.
-Carlito
[quote]bulldogtor wrote:
Learning how to balance myself and to improvise with the weights/machines should be interesting. I’m brainstorming what I can do, and I’ve come up with basic dumbbell exercises as well as the lat pulldown (if I use one of the pulleys normally used for cable crossovers and stuff instead of the seated lat pulldown).[/quote]
Most exercises suck from a wheelchair. It just lacks the stability you need for most exercises and gets in the way for others. I don’t even do curls from the wheelchair. Just transfer to a pulldown machine. You can usually wedge your legs in a way that will hold you down. If not, a strap can hold you to the seat. I’ve also used velcro straps to keep my knees out of the way while doing curls.
You are in a whole new ballgame now. Start with lighter weights and just work on your balance and Time Under Tension. The heavy lifting can wait till later.
I’ll see if I can throw out a few more ideas:
Rows *
machines
DB lying prone on an incline bench
seated one-arm rows (one of my faves). One arm is used for balance one for rowing. This can be done just sitting on the floor too.
BB rows can be done to an inline bench if the bench does not obstruct the motion. (see my youtube vid).
Shoulders *
Yeah… these are pretty important now - take care of them.
Bench with a powerlifter groove.
I’ll make a post for shoulder pre-hab later.
Side-raises - ANY angle side raise are more easily performed prone, face-down on an incline bench
One arm cable rows helped my shoulders a lot - an ISO row can somewhat substitute for this.
Overhead presses - as you heal, start out on a machine of some sort. DB OH pressing without trunk stability is not smart. I kinda like it though.
Bench *
Have somebody you TRUST to spot you while you are learning to balance again.
A shoulder horn is great for warming up.
a Jump stretch band behind your back and to each hand will allow you to simulate a pushup movement. Again, this is a good warmup and good for blood flow.
I wear heavy shoes with thick soles and pull my feet way back before pressing. This lets me have a little arch and the tension from my thighs gives a little stability. However, I’ve not stretched out in … oh… a decade or two. (bad gimp) So I have a lot more tightness in my legs and hips than I really should.
DBs are a decent alternative when training alone. If you can’t make the lift, dump them in the floor.
Shrugs *
get on one of the short “curling” chairs if you can. DBs are the easiest to manage. Be sure not to put too much load on your spine too soon.
** Bracing **
You might find that doing a lot a Iso-lateral work is good for you. One hand braces while one hand works. This does make training take longer though. I’ve also just planted my face or head into a bench in some manner to brace myself. While doing OH presses, curls or other exercises that have me just slightly angled on an incline bench, I’ll put a strap around my knees to keep them close together and have my feet wider. It looks funny but gives me a little stability.
Free Weights - If you use free weights or plate loaded machines, you’ll add a lot of volume to your arms and shoulders just by loading weights. You’ll pick up each plate with one arm while bracing with one arm. Be sure not to favorite one side or you’ll have quite an imbalance. Also, I’ve had trouble keeping my forearms recovered due to the extra volume of work.
Anyway, experiment… A LOT. You’ll learn to adapt and find methods that work for you. Over time, you’ll improve those methods. If anything will help you regain any movement or feeling, being active will.
Best of luck to you, keep your head high no matter what and you’ll get where you want to go, you’ve got a whole support system right here on the interwebs, just give us click if you need a boost.
