Thursday
Leg press 12x210, 4x8x300lb
Seated banded add 3x15
Kick back 3x15x50lb
SA OHP 3x10x20lb
SA bench 3x12x25lb
I see my ortho in a week and at the moment I gain about 5degree of ROM per week with out warm up and post session I am at around 145degree and near full ROM in the passive manipulation. The good side is at 175
Strength is shit at the moment.
Your tenacity impresses me. Once I start knee PT, I’ll think about your grit and determination.
Being a pro athlete for most of my life could explain a lot. I also have a great physio and I do the work that as to be done, even when it is not fun and uncomfortable or some what painful.
Sunday, week 12 post op
Leg ext 4x12x60lb
Leg curl 4x12x50lb
Calf raise 3x20x210
Pull thru 3x15x90lb
SA pull down 3x12x70lb
SA cable row 3x12x70lb
I can now reach the cage pull up bar after 10 minutes of work on the right shoulder. There is no way I can get it cold turkey.
Sleep is shit as I am trying to loose some of the fluff I gained in the last few months. So I wake up in the middle of the night starving.
This isn’t good! Could you save 100 calories and hit a protein shake, 100 calorie Greek yogurt, or 1/2 cup of cottage cheese right before bed? That might help ya get some better sleep!
I will try that. It is kind of hard at the moment. Normally, I can forget that I am hungry if I am really busy.
As I can’t do much yet, it makes it harder. Also, I can eat ingredient if I am really hungry so self discipline is working over time.
I see the ortho Thursday, I hope she will let me start working.
Wednesday
Leg press 12x210, 4x8x300lb
Seated banded add 4x20
Kick back 4x15x50lb
SA OHP 3x10x20lb
SA bench 3x12x25lb
Since adding weight to the rehab work mobility is not as good, so I need to do the basic stuff more often. And it is tender around the shoulder joint.
Thursday
Ortho visit for week 12
Very happy with progress, but still want me to keep it slow. After a bit of argumentation, she agreed to let me go back to work 3 days of 4 hours until the next follow up in 6 weeks.
She want me to avoid any impact, fast or jerky movement.
But keep on working the control rehab stuff. According to her there is still some normal inflammation around the joint at this time.
Sounds like good news!
Friday
Leg ext 4x12x60lb
Leg curl 4x12x50lb
Calf raise 3x20x210lb
Pull thru 3x15x90lb
SA pull down 3x12x70lb
SA cable row 3x12x70lb
Lots of slow rehab stuff.
The anti inflammatory suggested by the ortho seem to do fuck all so far.
Monday
Leg press 12x210, 4x8x300lb
Seated banded add 4x20
Kick back 4x15x50lb
SA OHP 3x10x20lb
SA bench 3x12x25lb
I got 135 degree extension cold turkey this morning at physio.
Still feeling a bit of as the BF brought the snot home last week.
Well the runny nose turned into a cough and the cough pissed off the shoulder.
I will take one more day off as it is starting to feel better.
Friday physio day
I was stiff and slow going in. He did his magic stuff and got back to Monday’s ROM at the end.
So I did one more session this after noon but still feeling very sluggish from the cold.
Saturday
Starting to feel better
Leg ext 3x12x60, 18x60lb
Leg curl 4x12x50lb
Calf raise 3x20x210lb
Pull thru 3x15x90lb
SA pull down 15x70, 2x12x70lb
SA cable row 3x12x70lb
Did most of my rehab but lower volume.
Going back to work, on light schedule next week.
Here is today’s bread
The bread looks amazing!! Also, I hope you’re feeling better!
Sourdough are super tasty. And the fun part is that the flavor will change a bit when it moves to a new home.
I break a lot of sourdough rules and it still work and it making it a lot easier to do.
Mine is un name like all the food we “grow” here. 
Monday
Leg press 12x210, 4x8x300lb
Seated banded add 4x20
Kick back 4x15x50lb
SA OHP 2x12x20, 10x20lb
SA bench 3x12x25lb
Today while doing my re hab stuff, I heard a snap. Kind of like a rope that break. But I did not feel any thing different or looking at it, it look as normal as normal goes.
I will see what the physio will see or not tomorrow.
Ozzy was stalking us.
Tuesday,
So the snap was a rib getting dislocated, the first one under the collarbone. Because I am the only one who can do shit like that.
First time back at work. For the time being, I will only do sale in a fairly quiet department that I know pretty well. It was nice to go back even if it is just 12hr per week.
