PTAaron's DC Training Journal

[irongirl]

You're doing great Aaron!! Awesome.

My shoulder is starting to bother me a bit again. Some good news would be nice


But I am really happy for you! Soon you'll be back to normal and back at it full force. You are a dedicated dude

[PTAaron]

Thanks a lot IG I'm 1 month post-op as of yesterday. Technically now is when I am supposed to be starting to do some of the things I've been doing for 2 weeks... oopsie!
I'm just concerned about the endrange pain that is still there, but like I said it is 1 month post-op with a decompression and a labrum repair - so there isn't much I should be complaining about.
Sorry to hear about your shoulder! Hopefully that calms back down soon.

[PTAaron]

Damn, I am so tired right now!!! I am sick and tired of my asshole neighbor and his damn stereo. Last night we were in bed trying to go to sleep (so we could get up at 5:30am) and all of a sudden the walls to my bedroom just start shaking from his stereo! This shit has been happening pretty much since I moved in, but it has been a lot worse in the last 2 months - and it has been going on a lot longer into the night (2-3am on weeknights!)... I ended up grabbing my unabridged dictionary and slamming it into the wall about 5 times, they pounded back on the wall, so I did it again and yelled "Shut the fuck up asshole!" which seemed to work, because the music got turned down to a level that I could still barely hear, but at least I could sleep through. Of course now my wall has dents in it from me banging on it, and a couple imprints of a large book!!! Oops!
It is really too bad that this isn't an apartment, because 1) I could get his ass thrown out or 2) I could move without having to worry about selling a house!

Anyway... a quick update on my last workout in therapy:
here is what I am doing:
arm bike x 8 minutes
pulleys (flexion and abduction aarom) x 3 min each
wall slides (flexion and abduction) 3 x 10 each
stretching by therapist x 20-30 minutes
cable external rotation 2 plates 3x15
prone flexion and horizontal abduction 5lbs 3x15 each
standing flexion/scaption/abduction superset 5lbs 3x15 each
cable tricep extension 4 plates 2 x 20 (these hurt becuase of the tricep attachment)
Front Pulldown Machine 110lbs 3x15
Cybex Machine Row (one arm) 60lbs 3 x 15
PNF diagonals (flexion D1 and D2) 1.5plates 2x15 -these are HARD
PNF diagonals (extension D1 and D2) 2.5 plates 2 x 15
Dumbell Shoulder Press 9lbs, 12lbs, 15lbs x 15 each

[PTAaron]

Hit the gym today for a "real workout"...

Bicep Cable Preacher Curls:
60lbs x 17RP
*limited by right shoulder pain/arm fatigue
30 second negative (static)

One Arm Reverse Cable Curls (5 second negative each rep):
30lbs x 12 straight set
*brachioradialis was really sore at first, but I massaged it a bit after the warmup and it was fine during the set

Biceps extreme stretch - didn't hurt

Paramount Calf Raises (5 second negative, 15 second hold each rep):
110 x 12
*Lost count on these because my mp3 player was acting up and I was trying to fix it while doing my set... the distraction helped!

Leg Press (Cybex Squat Press):
720 x 12; 540 x 20
*still afraid to go too heavy on these because I can't self-spot using my right arm yet

Stiff Leg Deadlifts (no rest between weights, just long enough to change it):
95x6, 115x6, 135x6, 155x6, 175x6, 195x6
*soreness in the right AC joint at the bottom of the movement - but not bad if I kept my traps contracted and my shoulders pulled back.

NOTES:
Workout felt great! I love working out at this gym - because if I go in feeling a little unmotivated I see the guys there who are working their asses off in their wheelchairs and I know I have no reason to slack!

[goes4ever]

hey did you wash off the black fingernail paint to workout at the gym....

[PTAaron]

LOL! Actually I had taken it off the night before - figured I had made enough people say "What the hell??" It is fun getting reactions from people... thats why I like the 1/4" holes I have in my ears... once people realize they could stick a pencil through my earlobe they usually have some entertaining reactions.

[PTAaron]

Slacked off today... Tracy made lasagna for dinner - I ate almost half of it myself! Going to hit the cardio hard tomorrow.
Shoulder is kind of sore today because I was drilling some holes with a 4" hole saw and the drill snagged and ripped out of my hands! That didn't feel so hot. Building myself a wine rack - hope it turns out OK, I made the design up myself. We're going to start making wine in my basement this summer - so we need someplace to keep it

[PTAaron]

Shoulder was really sore last night and today from the drill incident... but I went ahead and did a bicep/forearm/calf/ham/quad workout because my former training partner was over and we hadn't worked out together in a while. Turned out to be a pretty heavy duty workout!

Standing Dumbell Curl:
40s x 17 RP
*The highest I had gone on these prior to today was 30lbs since surgery

Dumbell Hammer Curls (4-6 second negative each rep):
35s x 11 straight
*Could have kept going on the left, right arm failed at 11

Paramount Calf Machine (5 second negative, 15 second stretch each rep):
120 x 9

Seated Hamstring Curl:
145 x 24 RP

Paramount Leg Press:
630+sled x 25 straight
*Funny story on these... never used this machine before, and it felt REALLY awkward during the warmup. I figured that 7 plates per side would be "good enough" for 10-12 reps because of how awkward it felt. At rep 15, I realized I was really wrong - but I was getting really worn out. At 20 I could barely breathe, so I stopped. Jason (former training partner) yelled at me that I was a pussy for stopping before he had to spot me, and demanded that I do 5 more reps. So I did... and failed about 1/2 way up on the last rep - so he got to spot me and was happy!

[Matt76]

good looking workout.

[PTAaron]

Thanks Matt!

I forgot how much I liked working out with Jason - he always kicked my ass and kept me motivated. It is really too bad that I moved and we can't work out together regularly anymore. Of course the crazy bastard is doing German Volume Training right now along with a "DC style" diet and is gaining like crazy.

[PTAaron]

Forgot to mention I did 45 minutes of treadmill walking yesterday after my PT appointment...

Today in PT I got to add wall push-ups and cable pec flyes to my program... I never thought I would find wall push-ups to be a challange, but go figure! Anyway, glad to be able to progress things a little more.

[irongirl]

Great that you are getting back on track Aaron

[PTAaron]

Thanks IG. I'm feeling good for the most part I just have to keep reminding myself that it has only been 6 weeks!!

[PTAaron]

Really frustrated today.... yesterday and today I have had a lot more shoulder pain... mostly in the front of the shoulder - and it runs down into my bicep when I do some things. Today at PT my regular therapist was off, so someone else worked with me - and I had her do some poking around and my bicep tendon right at the attachment in the shoulder is MAJORLY irritated - like make you want to throw up when you put pressure on it kind of irritated. I had to cut out a ton of exercises in therapy - basically anything that involved too much bicep activity... and we added in some ice massage to the tendon, which sucked!!! Damn, I forgot how bad ice massage feels on a shoulder!!
Anyway... I'm pretty upset at the moment...
On the plus side - I managed to trade my old wedding ring in for a $400 watch! The guy offered me $100 cash (scrap value of the ring) or $400 in store credit... so obviously I took the store credit Ended up with a nice Belair watch to add to my watch collection

[irongirl]

Aaron that sucks about your shoulder. Good luck with it.

Good deal on the ring though!!