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Post Op Blues.

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DaveD
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2004/02/19 18:48:21 (permalink)
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Post Op Blues.

Guys,

Had a cartilidge op on my wrist back in November and only just been able to start lifting weight again managed to get myself a bit lost over the last 12 weeks(stress through not being allowed to train). Lost 10 kilos of body weight gained 8% body fat, it's a real de motivator.
Dropped 20 kilos on bench press.
did a normal leg routine and couldn't walk for three days damn!

Have to be careful with certain excercises i.e EZ preacher curls, bar curls, upright row anything which causes sideways stress on the wrist joint. can you suggest a routine put me back on track build my strength and gain size again.

My diets been pretty sh*t as well. Diets getting back on track think the supermarket has upped it's chicken and steak order just for me.
In addition to strength routine i need an excercise that will help thicken and strenghthen the cartilidge in my wrist

not asking much ami sorry.

aaaaaaaaaaaaah frustration lack of endorphines
#1

16 Replies Related Threads

    Cashman
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    RE: Post Op Blues. 2004/02/19 19:24:25 (permalink)
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    look at a 5x5 style routine. You can modify the one I've listed at the end of my beginners guide. START LIGHT!!!!! I'm really cautious about telling you what exercises are best as only you know what your wrist can deal with comfortably. Just take your time and be patient. Start each exercise very light so that you can really tell which ones are gonna be a problem then list them here and I'll see if we can shape a routine for you. Your strength will return if you just train, rest and eat right.
    #2
    DaveD
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    RE: Post Op Blues. 2004/02/19 19:31:21 (permalink)
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    Thats cool i've been testing it for the last two weeks.

    biceps are tough

    Preacher curls EZ out of question.
    barbell curls but light only
    dumbell curls (seated) no problem
    low cable rope curls no problem

    bench press good(except p%ss weak)
    deadlifts good
    rows good
    chins good
    dips good
    upright row no good
    prone flyes supinated flyes all good
    basically anything that causes outward flex on the wrist.

    think you get the idea.

    You'd think i'd know a little seeing as i'm just finishing a PT qualification, easy to tell others what to do just can't advise myself. i'm stuck in that i know what worked before routine
    #3
    Cashman
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    RE: Post Op Blues. 2004/02/20 11:28:20 (permalink)
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    Ok try this then.

    Chest/Shoulders/Tri

    5 Min warm-up
    Dumbell Incline Bench - 5 sets 5 reps (very low incline)
    Weighted Dips For Chest - 5 sets 5 reps
    Seated Dumbell military press 5 sets 5 reps
    Tricep dips- 5 sets 5 reps (or close grip bench press. I would say skull crushers but this may be too much for the wrist. You decide.)




    Back/Trap/Bi

    5 min warm-up
    Deadlifts 5 sets 5 reps
    Wide Grip Chins 5 sets 5 reps
    Bent Over Dumbell Rows 3 sets 5 reps
    Standing dumbell hammer curl 5 sets 5 reps (Strict Form!!!)
    Incline seated dumbell curls 3 sets 5 reps (arguably this exercise can be cut out. Just listen to your body and decide how knackered your biceps are by this point)


    Legs & Abs

    5 min warm-up
    Barbell Squats 5x sets 5 reps
    Stiff Legged Dead Lifts 5 sets 5 reps
    Calf Raises 5 sets 5 reps (last set to fail)
    Weighted Swiss Ball crunches 4x sets 6-8 reps
    lying leg raises 4x sets 6-8 reps (if you can do these resisted tyhen even better.)
    Dumbell side bends 3x sets 6-8 reps

    Training this way with the right diet and rest will bring your srrength back pretty quick. Just take it easy for the first few sessions until you know exactly what your wrists can cope with on weight.
    #4
    DaveD
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    RE: Post Op Blues. 2004/02/20 12:41:43 (permalink)
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    Hey man!

    cheers for that, just the inspiration i need, anyhow gotta start eating big now as well. i've been deaflifting anyway.

    Have to say this is never a split i looked at before was always doing 5 day split with two days rest one body part at a time.

    will let you know how it goes.
    #5
    DaveD
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    RE: Post Op Blues. 2004/02/20 12:49:18 (permalink)
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    Sorry mate,

    which alternative to the weighted chest dip can i do because my gym doesn't have a bar that i can do dips with a pronated wide grip on. gotta seriously think about changing.

    also incline bench press can only be done with smith machine, do you think incline dumbells would be better than using a smith machine. We only have a non adjustable alympic bar and bench nice.
    restrictions restrictions.

    you right about the skull crusher however thats another wrist killer

    thanks cash man appreciate it.
    #6
    DaveD
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    RE: Post Op Blues. 2004/02/20 13:34:56 (permalink)
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    sorry ignore my stupidity about chest press misread you.
    #7
    ANGEL DELIGHT
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    RE: Post Op Blues. 2004/02/21 21:20:13 (permalink)
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    Cashman has given you all the advice you need. I can understand you are feeling a bit de-motivated, but try not to get too despondant it won't be long before you regain your muscle and strength and lose the bodyfat you have gained. Best of luck. I'm the same as you, when those endorphines stop flowing, I'm like a bear with a sore head. Hang on in there, everything will be fine.
    #8
    DaveD
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    RE: Post Op Blues. 2004/02/29 16:02:07 (permalink)
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    Angel,

    cheers for that already cashmans advice is paying dividends, i can already fel things hardening again must be that muscle memory. Plus as said endorphines rule and cardio is BOOOOOOOOOOOOOOORING (but essential).
    #9
    DBZFREAK
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    RE: Post Op Blues. 2004/03/01 01:10:31 (permalink)
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    I feel your pain bro. I had my ACL replaced last summer and it was very hard to get motivated afterwards. Good luck and take it slow. There is no time limit. Cashman gives some excellent advice as always. I have one question though. After my surgery I went through rehabilitation and I was instructed on how and what to do for weight training. Did you go also? Did you ask for their advice on weight training? I would think that your orthopedic surgeon and your physical therapist would be able to lead you in the right direction. Also maybe the use of gloves with wrist support would be a good idea until you are further along. Good luck again Bro.
    #10
    DaveD
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    RE: Post Op Blues. 2004/03/01 14:17:40 (permalink)
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    Yeah man all of that mine was the triangular fibro cartilidge, with a permanent tear apparently. so just got to be steady. it's taking time but gets stronger with training. I use neoprene with a strap that secures it when training. also keeps it warm good bonus.

    Found a blinding product that has really helped. Joint Synergy

    http://www.metabolicresponse.com/detail.asp?id=20]

    But more down mental attitude. It's nice to know your not suffering alone
    #11
    Cashman
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    RE: Post Op Blues. 2004/03/02 16:01:47 (permalink)
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    Glad to hear it is working already. Great for motivation levels as well so just go ahead and enjoy!!!!! How's your diet? Getting enough complex carb and protein in???
    #12
    DaveD
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    RE: Post Op Blues. 2004/03/03 09:08:57 (permalink)
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    Cashman cheers mate, this is what i'm doing with the program and diet sticking to three times a week used to do too much.
    Monday. chest shoulders tri.
    tuesday Running 30-40 mins (away from gym)
    wednesday back trap bi
    thursday run 30-40
    friday
    legs abs
    diet,
    8am 1 cup oats
    6 egg whites.
    40g low fat yoghurt

    11am 100g low fat cottage cheese tin tuna.

    2pm 100g brown rice 150-200g grilled chicken

    4-6pm depending on training day or not
    meal replacment low carb Plus complex cab drink

    8pm Fish (salmon tuna steaks, Marlin) 1 cup brocoli, a cup asparagus.
    400g mixed salad.

    this i think is covering my needs. any adjustments you could suggest would be good

    as an off shoot do you know where i can get a tub of eggwhites in UK Never seen them.
    #13
    Cashman
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    RE: Post Op Blues. 2004/03/03 11:45:58 (permalink)
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    Diet looks very clean though I'd be inclined to get complex carb in your 11am meal as well. As for a tub of eggwhites???? I don't know but would be keen to find out as well.
    #14
    DaveD
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    RE: Post Op Blues. 2004/03/03 12:16:00 (permalink)
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    research time i think cashman
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    DaveD
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    RE: Post Op Blues. 2004/03/09 17:58:51 (permalink)
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    Cashman,

    this is working a treat some people have already comented on my shoulders growing. Training clean as well.

    put on 2 kilos and lost 3% body fat coz i'm doing cardio in the off days. Sticking to three times a week in the gym. i think overtraining was a main issue and took a lot for me to realise.

    nice one[^]
    #16
    Cashman
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    RE: Post Op Blues. 2004/03/10 10:06:15 (permalink)
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    Great work DaveD. You'll find that muscle memory will also be playing a significant part in your muscle mass coming back so quickly. The 5x5 will help you be stronger and bigger than you've been before. Glad to hear it's working so well and no doubt it is having a massive impact on your mood and dispelling all those post-op blues you've had.
    #17
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