Just. Don't. Suck (Part 1)

[Frank_C]

12.31.17 Day 11 of Recovery

Woke at 221.4 lbs.

Yesterday’s Nutrition
I tracked everything until dinner and then it all fell apart. We had Christmas with my in-laws and the tradition is ham, cheese logs, veggie tray with dip, crackers, and some sort of European cookies (I think). I ate a ton and due to the snacking style of eating I gave up on tracking and just cleared my log for the day.

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BDW2 W2 D1

Hammer Strength Bench (rest/pause)
90 x 10 x 2 sets
110 x 10
140 x 9-3-2-2-2

Machine Leg Press (R leg) (rest pause)
110 x 10
150 x 10
190 x 6
210 x 6
230 x 10-3-2 (quit early)
So leg press is not a good option for rest pause training. This particular machine has you starting in the bottom position. It also puts a lot of pressure on my hip and I’d prefer to not have another surgery. I think I’ll try slow eccentrics in the future.

Hammer Strength Incline (mTor)
50 x 10
70 x 10
100 x 13 + loaded stretch

Lateral DB Raises (myo)
15 x 12 x 2 sets
20 x 12-3-3-3-3-3
These are tough to hit failure properly because it’s easy to start engaging your traps and other muscles. I was definitely starting to use a little momentum to start each rep. I suppose I would’ve failed sooner if I used super strict form.

These workouts are short and sweet…and a little painful. I enjoy rest/pause style training so the R/P sets and myo sets (basically rest/pause with the rule of doing 3 reps in each subsequent set and quitting when you only get 2) are great. Slow eccentrics - - - not so much.

[Frank_C]

1.1.18 Day 12 of Recovery

Woke at 221.0 wearing jeans and a t-shirt.

Yesterday’s Nutrition
3959 calories, 316g carbs, 151g fat, 248g protein.
This is a little higher because I didn’t log a couple small things.

And it’s that time of the year… Before pics coming in the next post.

[Frank_C]

Here ya go, @chris_colucci

[Frank_C]

1.2.18 Day 13 of Recovery

Woke at 222.2 lbs which isn’t bad considering the garbage I’ve eaten the past few days.

No nutritional info from yesterday.

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Some notes about my recovery
My hip is feeling pretty good. I’m not the best with my PT exercises but they’re all just passive range of motion exercises. I’m satisfied with my ROM so I’m not too worried. We’ll see what my physical therapist says tomorrow (my second appt).

The toughest things about this recovery is that I can walk pain free and when I relax I tend to externally rotate my leg. I’m only allowed 50% weight bearing and I’m not supposed to externally rotate my leg. Both restrictions are tough to follow. There are times when I just flat out forget my crutch.

Lastly, I think using one crutch might cause more harm than good. When I’m out of the house I use two but I can only use one at home if I want to carry anything (which is most of the time). The crutch under my right arm is pinching nerves and causing quite a bit of pain in my right arm—mostly my rear delt and tricep area. It’s like a 3 out of 10 but constant pain at a low level feels worse the longer it hangs around. It’s quite annoying and there’s no relief. It stopped mid-morning yesterday but I don’t know why. It’s still with me today. It’s showing up at night and waking me up. Part of me wants to ditch the crutches. I’m at a risk/reward cross roads.

[bustedwheel]

@MarkKO

some hydrocodone but I know it’s addictive and I know I might have a tendency to get addicted to things.

I hear you. I got mildly hooked o

Yeah - when I had my knee done 3 years ago, they gave me a bunch of percoset, and I took a couple on day 1, and then just went no pain killers. Both because of worries about addiction, and because I feel so groggy when on anything. Best of luck on continued recovery.

[Frank_C]

Training BDW2 W2 D2

I tried to deadlift on the plate loaded hammer deadlift but it didn’t work out. It just felt like a squat. Great for my push day but did nothing for my pulling so I had to go back to the leg curl machine.

Seated Leg Curl (R leg) (myo reps)
50 x 10
70 x 10
90 x 10-3-3-3-3-3-3-3-3 — I just quit after 8 sets. I seem to recover very quickly

J Rope Pull (mTor)
70 x 10
90 x 10
120 x 20 + loaded stretch

Rear Delt Machine (myo reps)
90 x 10
90 x 10
110 x 9-3-3-3-3-3-2

Seated DB Shrug (R/P)
130s x 6
130s x 6
130s x 6-4-3-3 — I couldn’t do any more due to grip. Probably went too heavy. I even used hook grip.

Machine Curl (R/P)
125 x 6
125 x 6
140 x 7-2-1-1-1-1-1

Reminder about the reps in this program for those of you who haven’t done Best Damn:

@Frank_C

Rest Pause: 2-3 sets of 4-6 reps, then 1 set to failure plus as many set as it takes to double your total with 15 secs between sets. Example: 6 reps on last set plus as many rest/pause sets as it takes to get 6 more.

Slow Eccentric (aka mTOR sets): 1-2 sets of 8-10 reps with slow eccentrics (5 sec) followed by 1 set to failure (preferably 8-10 reps) using slow eccentrics and finished with a loaded stretch as long as you can stand it.

Myo Reps (Fiber Fatigue): 1-2 sets of 10-12 reps (regular tempo) followed by 1 set to failure. After hitting failure, rest 15 sec and perform 3 more reps, then repeat until you’re only able to get 2 reps. If you get more than 5 cycles of this then you didn’t truly go to failure on your last full set or the weight was too light.

[Frank_C]

1.3.18 Day 14 of Recovery

Woke at 220.8 lbs.

Yesterday’s Nutrition
2854, 282g carbs, 94g fat, 218g protein.

This is about as close as I get to hitting my macro goal of 300g carbs, 100g fat, & 200g protein. Good day!

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My arm/shoulder still hurts but Aleve is keeping the pain tolerable. I go to the chiropractor at 10 and PT at 11 this morning. Hopefully I get good feedback at PT. I’m hoping for something like “you’re much stronger than most patients so you can move ahead in your rehab and your recovery will be faster.”

[Frank_C]

Training BDW2 W2 D3

This workout was very rushed and I had to skip triceps but I think my elbows will thank me.

Seated Smith OHP (R/P)
85 x 10 x 2 sets
105 x 6
125 x 6
145 x 4-2-2-2-2-2

superset with

SL Squat on the Smith (rear leg elevated the whole time) (R leg only)
bar (15 lbs) x 10
bar x 8
bar x 10
bar x 10
bar x 20-5-5-5 (myo rep style, 1 set to failure then 5 reps every 15 sec)

Machine Fly (myo reps)
110 x 12
130 x 12
150 x 13-3-3-3-3-3-3 (called it at 6 sets and nearly failed on rep 3 of multiple sets)

Today’s Observation
Going to failure on your one good leg makes getting around a bit ridiculous. My crutches actually come in handy after I finish my last set of leg training each day. Great combination: 50% weight bearing restriction on the left leg + jello leg on the right.

Physical therapy was alright. She just tested my range of motion (which has drastically improved) and added three things to the regimen: stationary bike with no resistance, cobra stretch to help the hip flexors, and lying face down hip abduction to 45 degrees. For the last one I lay on my stomach, raise my left leg off the ground and abduct it to no more than 45 degrees and then bring it back. That’s the only active movement I have. Everything else is still stretching. And as much as I whine about my crutches she didn’t give. Two more weeks unless my doctor has mercy on me at my post-op visit January 12th.

[Frank_C]

1.4.18 Day 15 of Recovery

Woke at 220.0 lbs.

I don’t know what to think about my weight since my left leg is out of commission. Should I be losing or maintaining weight? What about gaining? I have no clue.

Yesterday’s Nutrition
2804 calories, 286g carbs, 89g fat, 220g protein.

My day at work got all kinds of screwed up. I thought I was going to be working light duty in one place but it turns out I was wrong. I’m spending two days at one of our stations taking walk-in reports and answering the phone.

I hate it. There’s no getting away from people. It doesn’t matter how much work I have, they just walk in and bring more. And no one helps. I’m the only officer responsible for the walk-in reports.

I feel like I’m being punished because my Lt screwed up my light duty stuff. I thought we’d taken care of everything necessary for me to go on light duty but he hadn’t done anything and he thought I was returning next week—even though I sat in his office and watched him enter my schedule in detail long before I had surgery.

The reason I say it’s like punishment is because the Bureau I’m working in is the busiest in town. Working the desk is miserable and definitely makes people want to go back to their regular job.

The other two days of the week I’ll be doing what I thought I was going to be doing in the first place. That’s at City Hall and there’s a gym waiting for me during my lunch breaks. I’m working 10 hr shifts with a 30 minute paid lunch. That’s not enough time to even go eat lunch outside of the station on the two days that I’m taking calls but I should be able to squeeze in a workout the other two days.

So today sucked. No workout and more work than usual. I still have two reports to finish when I return in the morning.

[Frank_C]

Oh, yeah. I forgot to mention that my nerve pain is worse and has extended further down my arm. I’m feeling it all the way in my pinky and I’m losing strength. Awesome.

Sorry for the bitch session. I couldn’t share my feelings with my boss so I decided to vent here.

[Frank_C]

1.5.18 Day 16 of Recovery

Woke at 219.2 lbs.

Yesterday’s Nutrition
2703 calories, 278g carbs, 93g fat, 206g protein.

My numbers ended up being pretty good considering I had a crap day. My wife wanted to get Chipotle for dinner so I had a nice big chicken burrito with cheese and sour cream (I was way behind on calories anyway). I told her I wanted pizza but she wanted something slightly healthy. I would’ve drank the rum in the freezer if I had a mixer. It’s Bacardi Superior and it’s not very good. I prefer Bacardi Añejo but the Superior was on sale. They’re both cheap by liquor standards and I don’t think I could drink them straight.

I’m back at the desk today. Hopefully it’s not as busy as yesterday. I’m planning to go to the Y after work but that’s likely to be screwed up by people walking in right before I leave. I’m off at 5pm but I can’t lock the door til 5pm so I’m stuck with anyone who sneaks in at 4:55.

Yesterday I was late getting home because a guy wanted to make a report to document that his daughter’s mom was lying. That’s it. What the hell is wrong with people?

[mortdk]

I’m all in there with you.
I do the same as you do.
Desk job and walk in’s is such a P***
I do a specials team job so no desk for me and there haven’t been in a long while.
So I know what you mean by punishment.
Well that would encourage you to get back to the streets

[Frank_C]

No kidding. I think they put people in miserable spots to make sure no one is taking advantage of their light duty assignments. Some people will go from an overnight shift and get a first shift spot with weekends off for light duty. Certain supervisors think they’re milking their injury or whatever so they make it a point to be a dick and make life miserable.

[Frank_C]

Training BDW2.0 W2, D4

10 minutes LEVEL 1 on the stationary bike. I was unaware that padded cycling shorts were necessary for an exercise bike. That seat is brutal. If I sit on it too long my junk goes numb.

Neutral Grip Pull Down (R/P)
90 x 10
120 x 10
150 x 6
180 x 6
195 x 9-3-2-2-2

Machine Row (slow eccentric)
110 x 10
110 x 10
150 x 15 + loaded stretch

Lying Leg Curl (R Leg) (slow eccentrics)
70 x 6 —too heavy
50 x 8
60 x 9 + loaded stretch

Seated DB Shrug
85 x 10, 20 sec loaded stretch, x 10, 20 sec stretch
85 x 10, 20 sec stretch, x 10, 20 sec stretch
I’m not sure if that was good or bad for my nerve problem…didn’t hurt though!

Incline DB Curl (slow eccentric)
20 x 10
20 x 10
20 x 10 + loaded stretch
I definitely have weakness in my right arm from this nerve nonsense. On the eccentrics my arm would start to shake towards the bottom position. It felt like weakness or lack of coordination with the motor units. Either way it sucks. I’m fed up with crutches. I’m also in constant pain.

I think I figured out that I had my crutch too long and that’s what caused this issue. I had it set for my height but I was walking with it instead of raising my body completely off the ground like I would have if I was non weight bearing. When I took a step the crutch would jam my shoulder upward like an involuntary shrug. I suspect it compressed the nerves of the brachial plexus. It’s also possible that it compressed them at the armpit. Either way, it f-ing sucks.

[Frank_C]

I forgot to mention the good news of the day. I’m currently working at the only station in town that’s unsecured. We only have four stations and the other three have a lobby that’s separated from the rest of the building. The east station does not and they’re closing it on Monday to fix that. I still have to go there to answer the phone but at least the one will stop.

I also caved and just took a hydrocodone with my second rum and Diet Dr Pepper. F pain.

[Frank_C]

1.6.18 Day 17 of Recovery

Woke at 218.0 lbs.

Yesterday’s Nutrition
2716 calories, 242g carbs, 97g fat, 205g protein.

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Training BDW2.0 W2 D5

Incline Bench (R/P)
135 x 6 x 2
155 x 6
175 x 5
185 x 6-1-1-1-1-1-1

Leg Extension (R leg)(slow eccentric)
70 x 15 regular
70 x 10 regular
70 x 10
70 x 10
90 x 15 + stretch

Lateral DB Raise (slow eccentric)
10 x 10
10 x 10
15 x 10

Cable Press Down (myo reps)
110 x 12
130 x 12
150 x 15-3-3-3-3-2

Short and sweet, and a little painful.

I’m also not using my crutch today to give my shoulder/arm a break. I felt weakness while doing incline. My right arm was lagging behind just enough that the weight was sliding a few inches on the right side. It’s a strange feeling, because I don’t really feel it. I don’t feel fatigue; there’s just a lack of function… and it sucks.

[Frank_C]

1.7.18 Day 18 of Recovery

Woke at 219.2 lbs.

Yesterday’s Nutrition
3236 calories, 289g carbs, 114g fat, 241g protein.

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Training BDW2.0 W2 D6

SL Smith RDL
bar (25 lbs) x 10
bar x 10
45 x 10
65 x 10
85 x 10
105 x 10
superset with
Cable Row (R/P)
150 x 10
170 x 6
170 x 6
210 x 6-3-3

Straight Arm Pull Down (myo reps)
70 x 10
70 x 10
70 x 8-3-3-3-2

Seated DB Shrug
100’s x 12 x 3 sets w/ a focused squeeze at the top and 2 second negative

I also took a 15 minutes spin on the Airdyne bike earlier this morning with basically no resistance.

[cdmac24]

@Frank_C

That seat is brutal. If I sit on it too long my junk goes numb.

chalk that up under, “learn something new every day”

[Frank_C]

1.8.18 Day 20 of Recovery

Didn’t weigh in this morning.

Yesterday’s Nutrition
3081 calories, 308g carbs, 107g fat, 240g protein.

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BDW2.0 W3 D2

Leg Press (R leg) (myo reps)
180 x 10 x 2 sets
250 x 10
270 x 10
340 x 12-3-3-2

Hammer Incline Press (R/P)
90 x 10
110 x 10
140 x 10
180 x 9-3-3-2-1

Hammer Bench (mTor)
50 x 10
70 x 8
90 x 8 + 20 sec loaded stretch

Machine OHP (myo reps)
90 x 10
110 x 9-3-2
I got a little ahead of myself here so I just did the myo reps on the second set and called it a day. I hobbled out of the gym feeling great with a nice delt pump. Can’t say that every day.

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Physical Therapy

I finally get to do some actual exercises at PT now. She added some glute bridges, lying hip abduction, and I get to continue my face down hip abduction. I also need to keep stretching (haven’t done any of that the past four days). She told me that the nurse will check my range of motion by comparing each leg and my left leg is a bit behind right now. I have four days to work on it. Hopefully I can talk the doctor into letting me ditch the crutches (officially). I haven’t used them the past three days and I’ve at least stopped my nerve problem from getting worse.

[Frank_C]

1.9.18 Day 21 of Recovery

Woke up at 219.0 lbs.

Yesterday’s Nutrition
3392 calories, 354g carbs, 98g fat, 198g protein.
I decided to bump my calories up to 3100 with the hopes of adding a bit of muscle. I was still losing weight at 2800 calories before surgery. I just added a few calories with the hopes of gaining a pound a month.

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BDWP2.0 W3 D2

Warm-Up
Some weird new machine that has leg action like a bike and let’s you lean the seat back. It was similar to a recumbent bike but the reclining seat allowed me to use it without violating the 90 degree hip flexion rule.

Glute bridge, side lying hip abduction, face down hip abduction 2 x 15 each

J Rope Pull (mTor)
70 x 10
90 x 10
140 x 14 + 20 sec stretch

Seated Leg Curl (R leg) (mTor)
50 x 10
60 x 10
70 x 15 + 20 sec hold

Rear Delt Machine (myo)
100 x 10 x 2 sets
110 x 11-3-3-3-3-2

Seated DB Shrug (R/P)
130 x 6
130 x 5 (lost my grip)
130 x 10-4-2-3-1 (hook grip)

Reverse Cable Curl (myo)
100 x 10 x 2 sets
100 x 9-3-3-2

The lifting portion of my day took 45 minutes and I was kind of moving slow. Last week I thought 130’s might’ve been too heavy but the DOM’s that followed was incredible. I’ve used different weights and techniques twice since then and none of them compared to the heavy rest/pause workout so I went back to it today.

My shoulder/arm is in constant pain. I’m on Aleve around the clock and I took a hydrocodone around 10:30pm last night and it did nothing. I took another around 12:30am so I could sleep and still nothing. The pain actually subsides and goes away for a little while when I work out. I might try doing pull aparts, face pulls, and reverse fly’s with bands in the basement as a form of pain management. For now it seems to have settled in to the ulnar (medial) side of my bicep near the insertion at my elbow (about two inches above that). Motions like putting my arm through the sleeve of my t-shirt seem to be the most painful. I get a nice stabbing pain in the bicep but it’s accompanied by the sensation that someone is pulling on the nerve at the base of my neck. It’s awesome.

I can’t recommend this Best Damn Workout program enough. The mTor/slow eccentric sets are pushing me further than I’ve pushed myself in a long time… possibly ever. The weights are low and time under tension is high. I’m using machines so everything is isolated. The lighter loads and machines help keep the stress on my joints and CNS low. I’m isolating my hamstrings three times a week—that has to lead to some gains!

It’ll be interesting to see how my physique changes in the first quarter of this year considering it’s during my recovery from hip surgery.