Tuesday, April 25, 2017

Kettlebell and dumbbell strict press
50 x 5
80 x 1
50 x 10, 12, 11, 10, 8

Kettlebell and dumbbell rows
50 x 10, 25

Band rows
30, 30, 15 super-set with 20 kettlebell rows

Kettlebell rows
50 x 20

Lateral raise on injured arm
70, 50
Just raising and lowering the arm by a little bit. Got a minor pump, which is a lot right now. I haven't logged about this yet but the shoulder has undergone incredible atrophy. I can't stop touching it and marveling at how soft it is. It's not a downer or anything like that - I'm genuinely just amazed at how it feels.

Band pressdowns
10, 15, 9, 9

Chest flyes
25 x 14, 15,15

Band curls
12, 15, 17, 15

Sunday, April 23, 2017

SSB squats
150 x 2 x 10
200 x 10
220 x 10
230 x 10, 10
250 x 10, 10
150 x 20
Beyond 150 for the first time since surgery. Allowing the tiny bit of arm flexion this weight imposes now that I am cleared to move it.

Good mornings
150 x 12, 15, 12
Made this more challenging by the middle of the third set by not locking out.

GPP level really sucks right now. Winded by the ending sets of the workout. To be expected though.
Dumbbell press
100 x 5, 5, 5
Big milestone post - surgery being able to worked the 100s. Finally something that made arm work.

Bent-over dumbbell rows
100 x 10, 10, 10, 10, 12, 12, 12

Landmine press
45 + 10 x 12, 10, 10, 10

Hise shrugs
135 x 10

Band pressdowns
17, 17, 17

Hammer curls
50 x 10, 10, 10

Wednesday, April 19, 2017

Dumbbell overhead press
50 x 12, 10, 10, 10, 6 super-set with 25 x 8

Bent-over dumbbell rows
50 x 20, 20
100 x 8, 8 ,8

Band pressdowns
12, 16

Hammer curls
50 x 8, 8

Kettlebell overheard press
25 x 15 super-set with 8 band pressdowns.

Band pressdowns x 12, 12

Ball-Sack Curls
12, 12, 12

Monday, April 17, 2017

SSB squats
150 x 20, 15, 12

Good mornings
150 x 10, 10

Friday, April 14, 2017

Landmine press
45 x 12
55 x 12
60 x 12, 10, 10

Meadows rows
45 x 12
55 x 12
60 x 12, 10, 10

Ball-Sack band pressdowns
12, 15, 13, 13, 15, 12

Hammer curls
50 x 8, 8, 8, 8
25 x 15, 10

Thursday, April 13, 2017

I wrote this town on Monday but forgot to upload it. First training session back since surgery. light stuff designed to prevent me from tensing up too much.

Overhead press
10 lb plate x 3 x 10
25 lb kettlebell x 2 x 10
50 lb dumbbell x 2 x 10, x 5 drop-down to 25 x 8
25 lb kettlebell x 15, 12

Bent-over rows
25 lb kettlebell x 2 x 10
50 lb kettlebell x 5 x 20

Ball-Sack band pressdowns
Red band x 14, 15, 15

Hammer curls
50 x 8, 8
Ball-Sack band curls
15

Monday, April 10, 2017

Currently on the 6th day of recovery post-surgery. Using my phone's transcription mode to record this entry. Everything went well after the insurance hiccup. When I woke up I felt no pain due to the entirety of my arm being numb, which lasted about 18 hours afterwards.

Day 2 was a motherfucker, though. The meds did little to alleviate the pain, but by day three it was almost all gone. During this time I did very little but watch episodes of The Office on Netflix.

I feel like my arm is continuing to improve but I'm getting some new shoulder soreness on the injury side when I sleep. This only started about three days ago, oddly enough. It will wake me up every few hours and after getting up to use the restroom it'll be gone enough for me to go back to sleep before the cycle repeats. I've also noticed my good shoulder clicking a lot. I'm sure some funny stuff is happening from the weight of the sling being so constant. I have avoided training so far out of concern over accidentally flexing my arm but I'm going to start again today or tomorrow.

Tuesday, April 4, 2017

Writing this post out of boredom in the waiting room. After about four hours of sleep I checked in for surgery at 5:30 am. Fast forward through the brief wait and the nurse checking my vitals let me know the surgery would be at 7:30. She was shocked at the description she had on file that I was lifting a 700 lb tire, which is always fun flattery.

Later the surgeon himself (who is an awesome guy) comes out shaking his head and saying insurance is still holding things up. "They like to do this 20 minutes before surgery, apparently." Currently it's 8:32 and I'm already planning things out if I get denied - rehab exercises, what sport I'm going to focus on, etc.