Greetings all
This is to track my recovery progress after my shoulder reconstruction 3 months ago, and to log my future progress.
June 08, I suffered a dislocation when tackled. In June 10, I woke up in the middle of the night with my shoulder out. At the time, I wanted to join the army as an engineer, who would not accept me unless it was repaired.
I started lifting in September 08 for rowing, squats, dead lifts, bent rows, chins, shoulder press, bench and cleans. March 10:I didn’t get serious until my high school shot put coach recommended that I give it a go. He designed my programs mainly for strength and power, which saw my throw almost double from where it started.
After my final exams, I had my shoulder reconstructed, and here we are today
Current stats
Age:18
weight: 109kg
Height: 195cm
Workout 10/03/11
My shoulder isn’t in a state where I can do a decent upper body workout, so I am focusing on strengthening my rotator cuff to eliminate weak ranges of motion. My current goal is to cut fat, get fitter, strengthen my rotator cuff and to start squatting again
warm up
30mins bike, 165-175bpm
front squats
bar x10
40kg x10
60kg x10,5
65kg x5
70kg x5 50% of previous 4RM
rotator cuff x10 billion (about 5 exercises)
11/03/11
30mins bike, 165-175bpm
front squats
bar x10
40 x10
60 x5
70 x5
75 x5
80 x5
60 x5
hyper extensions
bw x10,10
10 x10
20 x10
Rotator cuff x10 billion
20/03/11
A shitload of uni work kept me outof the gym, and I went away for weekend drinking which didn’t help.
Bike 30mins
Front squats
Bar x10
60 x5
70 x5
The drinking caught up to me so I stopped there, shitty workout
22/03/11
All rested and recovered, time for a more solid workout. I deadlifted for the first time post surgery
Front squats
Bar x10
60 x5,5
80 x5
90 x1. Not a 1rm, I’m still struggling to find a cofotablemspot with out niggling my shoulder
Deadlifts
40 x5,5
50 x5
60 x5
70 x5,5
Shoulder felt good with these, I’ll see how it feels tomorrow morning
I also taught a female friend of mine how to squat and dead lift today. The obvious weak spots are hamstrings and glutes, but they will strengthen with time. Its quite a learning curve teaching the lifts, I started with goblet squats before backsquats then to deads, progressing from each seemed to be pretty seamless.
28/03/11
1st time in the gym after a chest infection
25 mins bike
170-180bpm
I soon learnt I hadent full recovered
Back squats
bar x10
40 x10
60 x10
70 x10
80x10
It was my first time back squatting post opp, Legs felt fine, my core, not so good
Dead Lifts
Bar x10
60 x10
70 x10
80 x10
My glutes were screaming after this, I guess it will be a while before I’m back to full strength
30/03/11
30mins bike 165bpm
Squats
bar x8,8
60 x10,10
80 x8
90 x8
100 x10
Deadlifts
bar x6,8
60 x10
80 x10
100 x6,3
01/04/11
Bike 30mins 170bpm
Squats
bar x8
60 x10
80 x10
100 x6
120 x6
Deadlifts
bar x8,6
60 x5
80 x5
100 x5
120x3
Hyperextensions
bw x10
10 x10
20 x10,10
Drop set
20 x10–>10 x10
03/04/11
Squats
bar x8,6
60 x10
80 x10
100 x10,10
120 x10,6
machine rows
shit fuck all x10
2x shit fuck all x10,10
3x shit fuck all x10
Deadlifts
bar x8
60 x10
80 x10
100 x5,5,5
06/04/11
Wasnt feeling it today
Squats
bar x10,10
60 x10
80 x10
100 x6,6
120 x3
Deadlifts
bar x5,5
60 x5,5,5
and felt shit so I called it there
08/04/11
Squats
bar x10,10
60 x10
80 x10
100 x6
120 x6
Deadlifts
bar x5,5
40 x10
60 x10
80 x5
100 x5,5
30/4/11
body weight 113.5kg
no training drinking eating what I want, when I want = fat gain
warmup
squats
bar x5,5
60 x5
80 x5
Worksets
100 x10
110 x8
120 x6
130 x6
140 x1
Deadlifts
bar x5,5
60 x5
80 x5
worksets
100 x5,5,5
120 x3
Bench
5 sets of not much, max of 40kg
rows
40 x10,10,10
2 second squeeze hold at the top
02/05/11
Back squats
bar x10,10
60 x10,5
80 x5
100 x3
120 x1
Worksets
100 x10 (piss easy)
120 x8
130 x6
140 x6,6
Bench
bar x10
40 x10,10,10
05/05/11
this one was a toughie, I didnt eat lunch so went about 11 hrs between meals before lifting
warmup
squat
bar x5,5,5
60 x5,5
80 x5
Worksets
100 x10
120 x8
130 x6
140 x6,6
Glute burnout
60 x10
80 x10,10
Rows, 2sec squeeze at the top
20 x10
30 x10
40 x10,10
lunges (dumbells, weight each hand)
15 x6
20 x6
15 x6,6
Ab superset
Weighted Roman chair sit up → cable crunches
bw x15 → NFI x15
10 x15 → 1.5NFI x15
15 x15 → 2.5NFI x15