You’ve got the heart of a lion, man!!
I was just whining to my gf about my hernia rehab, but after reading your post I shut the hell up. You are a true tman and an inspiration.
bulldogtor you’re a better man than I… when I became disabled a few years ago, I totally lost it, had totl mental breakdown, and just made everything far worse for myself. Can’t offer much in the way of training advice as your situation is different from mine, just go hard with that and everything else. Props.
1st off, Much Much respect my brother. LIfe sometimes really hits us harder than we can ever expect, and all we can do is deal with the cards that fall on the table.
I know there are a bunch of wheelchair BBing competitors, and it just might be worth your while to try contacting a few and see if you can pick their brains. When I first started thinking about competing myself, I reached out to a few competitors that I respected hoping to get a little feedback. Long story short, the support, encouragement, and actual help I received was invaluable. Sometimes in this seemingly crappy world, people really can surprise you. Personally, I wish I had some info or advice to share, but all I can say is that we’re all behind you big man, and while the days ahead may seem tough now, that’s what truly shows what you’re made of.
S
Here is a little inspiration. I forget this guys name, but he’s a wheelchair bound bodybuilder. I’m sure somebody on here knows who he is. I look at this picture to get inspiration for my arm training. Best of luck to you, my friend!!! Keep us updated.
Bump.
So how are things going OP?
Hope all is well.
[quote]LankyMofo wrote:
bulldogtor wrote:
So I was in a car accident on May 23rd and am now paraplegic (T3 complete, meaning completely paralyzed from below nipple line). I used to frequent this site a lot before my accident and have just now gotten back to reading it.
Anybody else out there bound to a wheelchair? I think I remember someone on this site in a wheelchair. I think his name was 4est?
I’m interested in how you all train, what supplements you currently take (fish oil would probably be useful to reduce inflammation in my spine, among other things, so I’m taking that), and what your progress has been.
Thanks.
Damn, man. That’s a tough break. But yeah, 4est is his name but I haven’t seen him post recently. Maybe you could shoot him a PM?
Also, just curious, how much training can you do? Just arms or can you still squeeze in a chest workout?[/quote]
I just discovered that I am still able to flex my pecs yesterday. So yes, I should be able to squeeze a chest workout in addition to back, arms, and shoulders.
[quote]4est wrote:
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).
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. [/quote]
Looking over this post, the first thing that came to mind was “I gotta get better at transfers ASAP”. That’s a very comprehensive list of exercises. I didn’t think of a lot of those. Thanks a lot.
I especially have to build up to easily being able to transfer onto a bench. I had no idea how helpful a bench could be. As I mentioned, the thing slightly holding me back is my right shoulder (scapula fracture + C5 nerve damage). You mentioned something about imbalances and that is something I will have to correct. My right shoulder muscles appear almost absent due to months of not using it. I was bench pressing in my bed today and it was a fight to put up just my empty hand. In addition, dips can be performed in my chair by pushing on the tires or armrests (although I think they are mainly a tricep exercise for me because I’m not leaning forward enough).
Nick from nickfitness.com is amazing. I really liked the way he was doing pullups on the video on his homepage.
Thanks again to everyone for the words of wisdom.
[quote]Fuzzyapple wrote:
Bump.
So how are things going OP?
Hope all is well. [/quote]
Getting better, thanks.
I know tons have people already have said things of this nature, but you are an inspiration. I wish the best for you through the struggles you may face, although it’s apparent your drive will get you through them.
Dude I bitch about so much useless stuff all the time. This thread almost got me teary eyed.
Best look of luck to you my brother, I wish you the best!
Good luck man, kick ass.
Kick ass.
One of my girls at the gym out benches me by 80, with no physiological hope of leg drive. Keep it up, I love guys like you.
Hello. Well, I’m not in a wheelchair, but I am totally blind. I’ve been in the gym for five years now. I would just say as a “disabled” athlete is just keep working and striving for progress. And, always read and do your research; you never know what you might find that could be useful.
I know the University of Arizona has an accessible weightroom for folks in wheelchairs. You might could check them out for some ideas.
Keep liftin’ brother 
-Nick
You guys really show the true limits of the human spirit man. Keep it up warriors.
good luck my man
You guys are beyond inspiration ,with that spirit you are the lifeline of a gym and strength for everyone around you!
Wish u all the luck and health.Hope you get only better and stronger everyday.
Just posting an update:
I have been experimenting in the gym and discovered some exercises that are suitable.
First off, there’s a web site someone posted on here of someone doing a pullup in a wheelchair. I tried it out, and it’s harder than it looks for some reason. I used to do pullups with a decent amount of weight strapped to my waist, but this is much harder. I’m not sure whether it is the unusual body mechanics(knees out front + no “wave” motion while pulling) or just weakness in my arms.
I do lat pulldowns and close-grip pulldowns on the pulley without the seat in front (the kind used for cable crossovers, etc). Cable curls can also be done on this pulley. I’d prefer dumbbell curls, but low cable curls are much easier to do in a chair.
I’m not 100% confident in my transfers. Once I get better, I’ll transfer onto a bench and perform the many exercises 4est described. Dumbbell bench pressing is making me nervous.
My triceps/shoulders are getting a decent workout from pushing myself all day and doing depression weight-shifts/transfers every 30 minutes (basically doing a dip in the wheelchair, pressing down onto the tires or arm rests). Once my triceps adapt to this stimulus and my shoulders start to heal up, I’m going to start overhead/flat/incline pressing movements.
It feels amazing being able to workout my back since my pushing muscles are being used all day.
An interesting side note that I’m not 100% why it’s happening:
The nerve damage/scapula fracture in my right shoulder left my shoulder muscles with significantly reduced muscle mass. For a while, I did everything with my left arm, so it has maintained at least some of its muscle mass/tone. When comparing both arms, my left shoulder looks “normal” while by right shoulder doesn’t. However, my right trieps are bigger than my left. The only reason I can think of is that the right tricep compensated for the lack of shoulder muscle while the muscles in my left arm bared the weight collectively.
Good Luck with your training!
people with such high character like you really set the bar
You are the defintion of badass. Keep us updated.