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Posted: Mon Mar 30, 2009 8:35 am
still doing the cardio and physical therapy. The last two p.t.'s were very painful. They are torquing the arm to get range of motion. ran 3 miles for the first time in months. Felt pretty dam good too. didn't push anything, just want to prep my body for impact work since it's been so long. got my fit deck cards. I'm going to try start that out and see how it goes for a bit. basically I have the bodyweight, pullup, and dumbell one. I'm going to wait on adding the pullup cards until the range of motion is back. Not sure how I'm going to do it but I think to start I'll pick a random 10 BW cards and a dumbell and see how it goes. Might have to shrink that since my upper body fitness level is in the toilet. But you gotta start somewhere. Would like to see a progression where I add a card a week for a month possibly or increase reps. Not sure yet on that one. I'll work it out.
Posted: Tue Mar 31, 2009 2:42 pm
Started fitness deck today. Decided to start small and just work up since the upper body has been through so much. Did ten cards at the lowest level. Was way too easy but I'm just gonna add five cards each time till Im doing the whole deck then increase reps. so today did:
100 single jump ropes for warm up.
Reach throughs x 10
Goblet squat x 6
Lizards x 8
Duck Walk x 8
Bicycle Crunches x 10
Torso twist x 10
Reach ups x 8
Situps x 10
side leg lifts x 12
Ran 3 miles doing 5 min warm up with 1 minute sprints and 2 minute jogs. Got 7 rounds total then a cool down included in the 3 miles.
total time was 32 minutes. Didnt sprint heavily as I just kicked up to 3 miles. essentially maintained a slow pace then doubled it during the sprint.
Posted: Wed Apr 01, 2009 7:07 am
So far today. All p.t.
Hand bike x 15 min.
and more torture.
Realized I'm doing a lot of scapula work to get my deltoids to work. This is a big issue. gonna discuss with the Orthopod friday and see what I can do to fix this problem.
In a lot of pain today. Iced and added Motrin.
Posted: Wed Apr 01, 2009 7:59 am
Keep it up man!
Posted: Mon Apr 27, 2009 8:42 am
Ok. Decided to follow just p.t. protocols cause of shoulder problems. Been doing well.
hand bike x 10 minutes
elliptical x 15-20 minutes. All intervels. workin this pretty hard
lot of different stretches then forced stretching. (which sucks!)
Gonna keep this up for a while till range of motion improves enough to do pullups and pushups without getting hurt.
Posted: Mon Apr 27, 2009 9:33 am
Good work! Keep pushing!
Posted: Wed Apr 29, 2009 3:59 pm
Got a little froggy today and decided to do a 5k. Did five minute warm up with 5 rounds of 1 min sprint and 2 min jog. lost my frogginess about round 3 and ended up doing a 1 min walk after the spring then a 1 minute jog and back to the sprint again. After that I jogged and walked back. Overall I think it took about 30 minutes. dam it sucked. But I'm alive and able to walk so doing better than a couple months ago.
I actually got a half-pullup too. Doesn't sound like much but considering I couldn't hardly lift my arm over my head 2 months ago its progress. I think I'm going to hop out there everyday and grease the groove a little to get used to it. We shall see.
Posted: Mon May 11, 2009 8:31 am
Okay well more of samosamo. Wanted to graduate to the crossfit exercises and at least learn form/function etc. Had a major family problem come up. Lot of stress there and just haven't been motivated to do much.
Continuing with the 3 times weekly of hand bike x 10 min, elliptical x 15-20 minutes doing one minute sprints and one minute jog.
ran 1.5 miles and did a whopping 15:03. thought I could do better.
many calisthenic type exercises per p.t. 3 days a week.
Started some new ones today.
Posted: Fri May 29, 2009 6:01 am
OK finally been cleared to start doing the strength training of the arm. Been over a year now and I can honestly say its about time. The plan for now:
Going to do fit deck and gradually increase sets reps until right arm feels up to speed.
Gonna do very modified versions of xfit for now. As I mentioned before this is to improve use and knowledge of form and function. Gonna be moving soon so I'll try to keep at this till I get set back up at new place.
Posted: Fri May 29, 2009 9:26 am
OKaaay Day 1
thought I'd warm up on my wifes elliptical. found out I'm mechanically inept with that thing so I was stuck with an advanced workout for 20 minutes. And of course once I got going I had to finish it instead of taking 5 to warm up. Kicked my ass pretty good.
After I administered O2 for 10 minutes went into my garage, shuffled the fit deck and decided to start at lowest level and hit as many cards as I could:
1 arm row- whopping 4 reps
Sumo squat- 4 reps each direction (not sure what kind of difficulty level they expect here but meh)
got a double next exercise card
lunges (figures) - 12 reps each leg - got say that was kinda hard. my butt hurts now
1 leg balance and drop- 4 reps (kinda easy one too, but I did minimal weight)
half situps- 8 was the required but it was too easy
Reach up - 4 reps - again too easy
decided to fiddle with pullups so I hopped on the bar and stretched for a few minutes. I'm still having pain in the dead hang position. The p.t. says don't do em but I really want that back. Sooo i did half curls just testing the waters. Did a few but it exhausted me. My strength is almost nothing and much worse than when I ever started.
Not to worry. Just gonna try to keep at it and see how it goes. Didn't mimic todays WOD. I have the form for pullups and dips down pretty good I think.
Anyway that was it for today. kinda wussy when I look at it but I'm not gonna fry the muscles too much. My glutes got wasted on the treadmill
Anyways, got to go to work now and get a boat load of work done.
Posted: Fri May 29, 2009 4:35 pm
Cheering you on buddy!
Posted: Thu Jun 04, 2009 11:00 am
Ok been mixing it up running, doing elliptical at home. multiple light calisthenic stuff. very light following the WOD. not getting much out of that but hopefully improvement in form. really weak on overhead stuff. did overhead squats the other day with just a little weight and I just plain couldn't hold it up. Gonna keep at it and see what happens. Hopped on the pullup machine and cranked out a bunch of reps just to see if I could handle doing a lot of reps. wasn't much weight on there and went pretty well. I cant overhand grip well but curls are fine at the moment.
Posted: Sat Jun 06, 2009 5:02 am
OHS hare hard for anyone who is just getting into it. That you are on the outside of rehabbing after surgery says to me that ANY weight is success! I need you to come back all the way so I can kick your tail proper buddy!! HAHA! Keep at it!
Posted: Thu Jun 11, 2009 8:05 am
Things have been slow. Im in the middle of getting ready to retire, son's graduation this last week, father in the hospital during the graduation (took him to the ER and almost missed the grad itself), parents having problems etc. It's been a non-stop whirlwind since my last post. I haven't even been able to walk the dogs heh. Shoulder is feeling pretty good right now so Im gonna continue. For some reason I dread the fit deck even though it's so easy. I guess it's because I require more focus and challenge. I like the simplefit process of trying to achieve more each time. Anyway, that is my excuse for these last few days. Things have slowed a bit so going to kick back up today. I'm thinking about trying L1D1 just to see how it goes...
Posted: Thu Jun 11, 2009 8:10 am
Heh hell vb Ima come down and see ya one of these days. I'd love to work out with ya.