T Nation

Ronda, Rehab to Rockin


#1

My old log reached it's limit and got locked down, here is the link to keep it alive in our memories...
http://tnation.tmuscle.com/free_online_forum/sports_body_women_training_performance_powerful/rondas_log_1

As of now I am trying to fix my shoulder and all my lifts basicly suck. It will get better eventually but for now I am still working on it.

Bench Press 1x8x45, 1x5x95, 1x5x115, 1x2x135, 4x10x95

T Bar Rows 1x8x45, 1x6x70, 1x8x45

HS Iso Rows 1x8x45, 1x8x90, 1x8x45

HS High Rows 1x8x45, 1x7x90, 1x8x45

I am keeping everything really light while I am in Phyisical Therapy not only b/c I have lost strength but because it will allow me to heal better and see what is really irritating my shoulder/neck

For now though I am going suck, it will get better.


#2

Finally decided on a title, eh? I'll be checking in :wink:


#3

Hey Ronda-good to "see," you! :slightly_smiling:


#4

You have my commiserations on the shoulder. Both of mine give me shit from time to time. Best of luck with the rehab and stuff.


#5

Good luck with your rehab, one day at a time.


#6

all you need is more bacon, that'll fix you right up.


#7

My shoulder sucks too, glad to see the new log


#8

Good luck with the rehab. (Your rehabbing bench is my long-term goal bench... look on the bright side.)


#9

Thanks everyone who has stopped by :slightly_smiling:

As it is now I was going to go to the gym today but my neck hurt enough that I thought I should rest it so I would be functional at work and now tomorrow I have PT... So maybe I will get to the gym on Saturday... hopes

Alisa - the scary thing about my bench is that the 135 actually felt heavy and it has not felt that way in a long time for me... which really sucks... Though if you look at the bright side I out weight you by alot probably so muscle/weight lifted per lb of body weight... I am sure you are doing much better :stuck_out_tongue:


#10

I couldn't tell if my neck hurt because it hurt of if I just slept wrong on it.. so I went to the gym anyways.

Squat 1x8x45, 1x5x95, 1x5x115, 3x5x135

SLDL 1x8x45, 1x8x95, 1x6x145, 2x8x95

Seated Leg press 1x8x90, 1x6x180, 2x6x270

BB Curls 3x8x50

I am not looking forward to the resolutioners this year... I already witnessed some weird oblique focused stomach crunch holding on to 5 lb dumb bells on a decline bench in the middle of a walk way...


#11

I have a stiff neck too - sometimes goes right down into my trap. I have a habit of sleeping on my front with my head turned to one side so I can't help but think this has caused some sort of weird muscle imbalance thing over the years. Only thing you can do is keep stretching and massaging it.

Resolutioners are a pain. That's why I've taken to training at 7am on weekdays - less of the sods to worry about at that time.


#12

I am really mean to the resolutionists but you already knew that.


#13

Didn't you theaten one's life once?


#14

I have been hurting for the last few days but I was feeling better today so I went to the gym, though I kind of feel like I failed at everything I did.

DL 2x8x135, 2x5x185, 2x10x135

CG Bench Press 1x10x45, 5x8x95

Tricep Pullover 1x8x30, 1x8x40

Goblet squat 3x10x55

All of these I had to stop all of these early or not up the weight b/c my shoulder was hurting. Though I forget my chalk so I couldn't do much with DL's cause they were slipping out of my hands.


#15

Sorry to hear that. Shoulders are bitches. I found when mine was really bad, I coped better with incline dumbell presses and narrow (shoulder width) push-ups than regular bench presses. I also did a shit-load of rowing to pull my shoulderblades together. Helped some.


#16

Tendonitis buddies unite! All of my lifts were crap today with shoulders acting up too. I feel ya.


#17

Has anyone had a cortisone shot in their shoulder? How was that? Did it help?


#18

I had one summer of 2008 after rehabbing for 4-5 months and it helped tremendously. I still get the nagging little stuff but overall it is about as good as it gets. Rehab/prehab is a permanent part of my warmup now...

Careful with repeated shots though as they can promote tendon & ligament degeneration.


#19

I don't think repeated shots will be necessary just because it doesn't always hurt, only when I over use it. I need to be able to do the rehab/PT that is necessary and do my job which seems to be a problem. Though it isn't just my shoulder, my neck in involved as well.
I still think I am too young to be having these issues :stuck_out_tongue:


#20

I first messed up my RC when I was 24. You're never too young. You could look into kinesiotaping - less drastic and apparently gives a lot of relief.