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Bri3626 log

body weight exercises

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Postby Bri3626 » Sun Dec 14, 2008 10:01 am

Well another week passes. Range of motion of the shoulder is still limited. Doing passive range of motion 3 x per week. I'm impatient as hell but there is no other choice. :evil:

Good news is I've referred a bunch of folks here. I hope they use this program on a regular basis.

Soon, I hope, I'll log my first L1D1!!!
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Postby volleyball_man » Sun Dec 14, 2008 10:54 am

Hang in there guy!
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Postby taifun » Tue Dec 16, 2008 2:15 am

Go Bri!
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Postby Admin » Tue Dec 16, 2008 9:45 am

Keep at it you will be back better than ever in no time!
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Postby Bri3626 » Tue Dec 16, 2008 1:07 pm

Thanks for all the kind replies folks!

Well today I've been cleared to start training my arm. ROM is still low but thats ok. Going to start logging from here and monitor this journey heh.

Been studying the POSE running method so I went on a .7 mile loop and practiced it a bit. Ran approx 200 yards for 4 sets then jogged about 1/2 a mile back home.

Dang POSE is a lot harder than I thought! Course I'm weak as a kitten right now so its probably much harder than it otherwise would have been. The idea is to train to run POSE from the start. Hope it works.

Crossfit folks found this link to a shoulder rehab/conditioning program.

http://www.dieselcrew.com/forums/showthread.php?t=67

I think I'll start in a few weeks when the range of motion returns somewhat. we will see. On my way!!!
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Postby Bri3626 » Sun Dec 21, 2008 4:55 pm

Well I bought my digital video cam today. Gonna start my diary tomorrow hopefully.

Tried something new today and got on the speed bag. I did a few rounds of light punching to maintain a constant movement.

Worked out pretty good. I'll see how sore I get tomorrow and maybe put that in with my workout.
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Postby Bri3626 » Tue Dec 23, 2008 2:49 pm

2 sets of jumprope 100 reps. not too bad. got tired pretty quick on the first and felt better on the 2nd.

10 reps of rotator cuff exercises with a stretch band. pretty tough with the left arm especially with external rotation. took it easy.

One whopping set of 6 reps on bench press with 45 lbs. bar. Felt pain about rep 4 but I'm not sure if that was because of the xtra stretch it involved.

Speedbag- warmup then a pyramid up and down to 10. Essentially hit the bag once each hand. then two each hand etc. took it easy and just tried to keep the shoulder up. Wasn't too bad.

Did several types of stretches for the shoulders.

Feeling pretty good. The arm was tired but not excessively so. Gonna try to maintain this workout and increase reps and sets for a while until my range of motion is improved but I'm sure it will change as I go.
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Postby volleyball_man » Tue Dec 23, 2008 5:20 pm

U DA MAN!!!
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Postby Bri3626 » Thu Dec 25, 2008 8:10 am

Merry Christmas all.

Jumprope 2 rounds 100 reps. very difficult today.
one round of 10 reps rotator cuff exercises with stretch band.
multiple reps of arm raises in all different positions with shoulder flexion and abduction.

no speed bag available to me so sort of substituted the arm raises.

the jump rope really fatigued me today but I think that is because I was on very soft ground as opposed to my garage floor. messed up a lot too. normally i can get the 100 reps without stopping but I kept tripping the rope up on my feet.

and its raining! heh.
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Postby Bri3626 » Sun Dec 28, 2008 3:29 pm

Forgot to put in the run yesterday.

not sure how far but I ran 5 min jog then 3 rounds of 1 min sprints and 2 min walks. Not sure how far as I was at the inlaws but I had to jog the total distance back so I'm guessing over 2 miles.

Today I did Wii fit. Got it for xmas so I tried the different yoga, balance, and some of the strength games on there. Pretty interesting cause it gives you your bmi and estimated age based on health etc.

Think I'm going to incoporate it infrequently so I can develop flexibility and balance as part of the regimen. Should be interesting.
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Postby volleyball_man » Mon Dec 29, 2008 4:27 am

I usually get the urge to run when I am at my in-law's too! :lol:
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Postby Bri3626 » Mon Dec 29, 2008 7:15 pm

hahaha yeh most folks say that I think...

Today I did wii fit only. long day and i was unable to get anything done.

Essentially a lot of the yoga movements and balance stuff. was kinda fun. the yoga seems to be really working the arm so far.
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Postby Bri3626 » Mon Jan 05, 2009 9:28 am

too many people at the house and unable to workout much last week. poor excuse but so busy.

adding physical therapy workout as I start working the arm now.

elliptical x 15 minutes. essentially easy movement to loosen shoulder.

using a cane did flexion and abductor stretch 20 reps holding for 5 seconds.
isometric press doing forward flexion, abduction, external rotation for 20 reps each at 5 seconds.
did some weird ball rotation (scapular work i think)
one set of wallball pushups at 20 (cant believe it was as hard as it was)
external rotation resistance 20 reps.
belt stretch 30 seconds with arm behind back
lot of passive rom flexion and abduction + scapular work.
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Postby Bri3626 » Tue Jan 06, 2009 6:16 am

Know this doesn't sound like much but right know with the limited range of motion of my shoulder I'll take what I can get.
I've been painting for the last two days so I've been following the Mr. Miagi mantra of "UP...DOWN" and "SIDE...SIDE" with my right arm. It has worked it pretty hard. God that's sad...

But hey! I completed a dining room!
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Postby Bri3626 » Wed Jan 07, 2009 6:50 am

another day of physical therapy.

same stuff as monday. shoulder is hurtin today...

lots of ice.
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