Up-I’ll be sure to post a pic when I finally get to lift with this arm, lol
Big milestones at 6 weeks post op:
No more sling! (I am still wearing it went I jog though, just don’t want to worry about all that shoulder jostling)
Can do all waist level movements, just can’t load the bicep still
Can almost blowdry my hair again!
Assisted active rom exercises added
Slept without the sling last nite, shoulder was a little achy this morning, but I didn’t do anything stupid in my sleep.
Lower body training last night
Free weight squat press - plate weight only
180 x 12
230 x 12
270 x 12
320 x 12
360 x 12
410 x 10. Hardest part was loading/ unloading the plates with only one arrm
MiM- thanks, I 'm stopping over to catch up w/ you
Cav- thanks I can’t complain, it feels better everyday
Went to the to figure out what I could for an upper body session
All done with just my left side…
Bicep curls, 15 x 12 x 3 sets
DB overhead press, 20, 22.5, 25 x 12
DB bench press - yes, I can lie flat on the bench and even pull my shoulder blades together
25, 30, 35 x 12
DB incline press, 30 x 10 x 3 sets
Cable extns. 25 x 10 x 3 sets
DB lying tri extn (over face) 12.5. X 12 x 3 sets
Mini band pull a part (band anchored so only used one arm) 3 sets of 20
Tried to do standing abs with cable but didn’t really work to well
Nautilis compound row, 65 x 12, 80 x 12 for 2 sets
Bike/ 12 min hiit, wow am I outta breath
Next 6 weeks I want to see how lopsided I can get my upper half…lol
well, just touching base, I’m still hanging around. last time in the gym, really overdid and was sore (DOMS) for 4 days! haven’t felt that in quite some time. did realize one thing, no more overhead pressing, made my left shoulder very sore and not just doms either, so I will be giving that up for time being.
Job hectic this week, dealing with our facilities/associates on the east coast and Hurricane Irene has made for busy weekend.
on the good side, my overhead ROM is definitely increasing and I can even sleep on my stomach again !!!
[quote]linnrose wrote:
Where are you doing your PT? Taking my daughter to therapy @ the KOC center in Powell; wondering if we’ll run into each other[/quote]
You are doing great in your rehab! Well, of course you are workin’ it hard and perhaps you pushed a bit too much. But otherwise how would you know where the limit was?
I do hope you can blow-dry your hair now…boy, that would suck.
[quote]kimbakimba wrote:
You are doing great in your rehab! Well, of course you are workin’ it hard and perhaps you pushed a bit too much. But otherwise how would you know where the limit was?
I do hope you can blow-dry your hair now…boy, that would suck.[/quote]
Blow-dry hair? What’s that?
Seriously, I haven’t blow dried my hair since . . . not sure when.
[quote]kimbakimba wrote:
You are doing great in your rehab! Well, of course you are workin’ it hard and perhaps you pushed a bit too much. But otherwise how would you know where the limit was?
I do hope you can blow-dry your hair now…boy, that would suck.[/quote]
Blow-dry hair? What’s that?
Seriously, I haven’t blow dried my hair since . . . not sure when.[/quote]
You have obedient hair, that lies nicely without a whip and a chain (i.e. keratin treatment and a blow dryer). Some of us (meaning me) would look like Cousin It without our tools.
[quote]kimbakimba wrote:
You have obedient hair, that lies nicely without a whip and a chain (i.e. keratin treatment and a blow dryer). Some of us (meaning me) would look like Cousin It without our tools.[/quote]
blowdryer = volume, nuff said.
back to the gym:
Cybex leg press, wide stance 180 x 10, 270 x 10, 360 x 10, 450 x 10
Standing leg curl - 40 each side x 10 for 3 sets
good girl/bad girls - 4 sets each
hack squat 3 sets of 10
incline 20 on treadmill for 30 minutes
PT session, I wanted to do more, so they gave me 3 new exercises to get me to full ROM. Can’t load the bicep until I get full ROM. so time to ramp it up some more. I want to get under the squat bar…
Snap, external, but that’s slowly getting better, just started going up my back (internal rotation?). Have to get my hands on the bar behind my back to touch, then I get to start with towel over my left shoulder and pulling my right hand up my back.
I can almost get my right arm overhead on it’s own.
Upscale, still don’t know where I am strength wise so just kept putting plates on each side. Was easier than I thought.
Therapist still said no to the safety squat bar when I told her it weighed 65 lbs empty, so I told her I’d get these new exercises down and talk to her about it again next week
[quote]lil power wrote:
Snap, external, but that’s slowly getting better, just started going up my back (internal rotation?). Have to get my hands on the bar behind my back to touch, then I get to start with towel over my left shoulder and pulling my right hand up my back.
I can almost get my right arm overhead on it’s own.
Upscale, still don’t know where I am strength wise so just kept putting plates on each side. Was easier than I thought.
Therapist still said no to the safety squat bar when I told her it weighed 65 lbs empty, so I told her I’d get these new exercises down and talk to her about it again next week ;-)[/quote]
