Monday, June 26, 2017

One-arm dumbbell press
100 x 10
115 x 10, 10

Landmine press
45 + 10 x 12, 15
45 + 10 + 10 x 15

Bent-over dumbbell rows
100 x 10, 15, 15
125 x 10, 10, 10

Curls, tricep extensions

Sunday, June 25, 2017

One-arm overhead dumbbell press
80 x 7, 8, 8, 7

Band pulldowns
20, 25, 25, 25, 25

Incline dumbbell press
50 x 17 (left arm)
2.5 lb plate x 14 (right arm)
Done bilaterally.
SSB timed hold
400, 420 x 10 seconds

SSB squats
Up to 370 x 5
I need to deload. Feeling beat up. I made it here linearly increasing the weight 10 lbs every week.

330 x 8, 8
240 x 20

Band leg curls

Friday, June 23, 2017

Therapist cleared me to "officially" start strength training my arm, although she was aware that I'd been working it out since before I even started PT. She gave me one of those flat bands that feel like a balloon to do tricep extensions with. I'm keeping it at the office so I can do stuff at work and home, especially since I'm working a couple of 12-hour days this week.

This last session was also my most painful one yet. She stretched my arm out to what felt like full extension and held it. I can straighten it out that much but holding it is another matter. Normally my arm just hangs at a slight bend by my side.

Went on a run at night after said 12-hour shift.

Tuesday, June 20, 2017

SSB box squats up to 310x5 for 3 sets yesterday, just a maintenance day.

One-arm dumbbell press
100 x 8
115 x 8, 9, 9, 11

Bent-over dumbbell rows
50 x 10
100 x 10
125 x 9, 10, 10, 12

Tricep and bicep isolation work

Saturday, June 17, 2017

Great squat session I didn't record where I repped 360 on the SSB for 5 and then did 3 sets of 330 x 8. For assistance work that's heavier than what I did pre-injury.

Dumbbell overhead press
80 x 7, 6, 7, 7

Band pulldowns
20, 25, 25, 25, 25

Incline dumbbell bench
50 x 12-20 for 3 sets
2.5 lb plate x 3 x 10 in right arm


Various tricep pressdowns and facepulls on my injured arm interspersed between the regular sets.

Some comparison pictures. Believe it or not my arm is growing a little, although you'd be hard pressed to notice here. The bicep is a little more shapely.

Wednesday, June 14, 2017

Lots of light reps on my right arm tonight. Pressdowns x 20, bench pressing with a martial arts bo, moving up to a 2.5 lb x 20 press, and finally up to 5 lbs x 10-13 for a few sets. Big milestone on the 5 lbs, which felt heavy.

Dumbbell press
100 x 10
115 x 8, 8, 8, 10

One-arm dumbbell rows
100 x 12, 12
125 x 10, 10, 10

Supersetted with various sets of pressing 5 lbs in the right arm and doing band facepulls.

Various curls, facepulls, skullcrushers

Saturday, June 10, 2017

Didn't record an awesome session where I repped the 115 dumbbell for 8 reps on multiple sets.

Third physical therapy session today. Scar tissue has been breaking down and the injury site is much softer. ROM coming along nicely. Huge improvement in shoulder mobility. Attaining arm extension is lagging.

Helluva busy weekend ahead of me. Work dinner tonight, George's birthday tomorrow, niece's birthday Sunday, on top of work each day.

Girlfriend moving 3 hours away tonight for school. I'll miss her. We feasted on sushi and sake last night.

Box squats
Up to 290, 310 x 5
310 x 8

Good mornings
190 x 2 x 10

Sunday, June 4, 2017

Physical therapy on Thursday went well. Worked on getting a full extension (not there yet) and pushing the pain boundary with supination. She lotioned my arm up and massaged the arm to break up scar tissue before we tried ROM tests again. I gained more range just from the massage. She gave me some basic exercises to do throughout the day, like overhead extensions and simply lifting the arm up and down.

My shoulder mobility is horrible and I cannot fully rotate the shoulder externally so it doesn't go back very far. Working on that by doing the motion for a barbell overhead press with both arms as best I can. As it is I can't do a real overhead tricep extension, or even raise my arm above my head fully in the first place.

I'm concerned about a hard protrusion I can feel in the elbow crease. Have only noticed it recently. Hopefully it's just scar tissue. The therapist didn't have a definite answer for it. No pain, though.

SSB squats
Up to 350x5
Pushing things along. First time using two hands on the handles. Have to be really careful not to push them when going heavy.

Drop-set of 300, 240, 150, 60 x 10

Band leg curls