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Return from injury

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Diablos
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2015/02/26 09:23:45 (permalink)
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Return from injury

Return from Injury Journal
 
I've finally been given the go ahead to start working out again following a shoulder injury, I've been unable to train for about a year and a half now so to say I'm excited is an understatement, my goals will be to return to my previous mass but with more effort put into flexibility and well being.
 
My physio has instructed me to avoid a few key lifts to start with and to focus more on my back and core strength, she has also told me to leave my ego at home and to take things very slow.
 
My routine until I'm given the go ahead to start bench pressing and dead lifting:
 
Monday
Dips
Press ups
Rope pull downs
 
Wednesday
BB Bent over rows
Shrugs
Cable rows
Chin ups
Bicep curls
 
Friday
Squats
Calf raises
SLDL
 
25/02/2015 - The First Workout
 
I did my first workout last night, it was fantastic to see the various muscles coming out from hiding, I took it nice and easy and focused on slow controlled reps, the nice surprise was that my strength wasn't as pathetic as I thought it would be, I could easily have done more, which means I haven't lost it all!
 
Warm up: Foam rolling, Dynamic stretching
3 x 6 BB Bent over rows 20kg
3 x 3 Chin ups
3 x 6 Cable rows 40kg
3 x 6 DB Shrugs 18kg
3 x 6 DB Curls 12kg 
Warm down: Foam rolling, Static stretching
 
#1

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    stinking_dylan
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    Re: Return from injury 2015/02/26 09:29:25 (permalink)
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    Well done on getting back.  Carefull on those dips though...
    Hope everything feels ok today.  How are the DOMs?

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    #2
    The_Lone_Wolf
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    Re: Return from injury 2015/02/26 11:07:39 (permalink)
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    Welcome back and good luck on the return to training! 

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    Kaneda
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    Re: Return from injury 2015/02/27 07:54:58 (permalink)
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    What was the shoulder prob? Seems odd that you're ok to do dips but not deadlifts?

    Good luck with the journal, must be great bring back at it after such a long layoff!
    #4
    Diablos
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    Re: Return from injury 2015/02/27 12:56:59 (permalink)
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    Thanks for the replies, the DOMs are still brutal today, but it's a nice feeling that I've missed in a weird way!
     
    Kaneda, rotator cuff issues, the dead lifts aren't an issue for my shoulder really, my physio just wants me to work on my upper back more at the moment, my posture was quite poor beforehand and led to me having an overly strong lower back with abs that weren't quite working as they should, a good example would be that I could deadlift 180kg but I would shake violently in the plank position.
     
    Focus is being made to use my abs more in lifting, concentrating on them more during bent over rows and chin ups was an eye opener.
    #5
    Diablos
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    Re: Return from injury 2015/04/08 22:56:32 (permalink)
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    08/04/15 - back and biceps

    I've been taking it steady so far and resisting the urge to push myself too hard, muscle memory is surprising though, despite nearly two years off I am no where near as weak as I was when I first started.

    I also decided against the dips, sod risking the shoulder again.

    3 x 6 bent over BB rows - 40kg, 50kg, 50kg
    3 x 3 chin ups (don't remember them being this hard!)
    3 x 8 DB shrugs 25kg
    3 x 6 DB curls 14kg
    3 x 6 scapula pull ups (winged scapula issue...)
    Foam rolling before and after

    Good workout, the next few months should be interesting!
    #6
    IconWldn
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    Re: Return from injury 2015/04/08 23:10:06 (permalink)
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    Good luck on your retrun mate.

    Agree with the comment regarding the dips. One thing that always kills my front delts is dips!!
    #7
    Diablos
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    Re: Return from injury 2015/04/10 11:18:33 (permalink)
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    Yup, Rope pull downs will be fine for destroying my triceps!
     
    Just ordered protein powder (white chocolate), omega and creatine mono, hypertrophy will be interesting considering I can't do all the exercises I would like to, but I'm sure with enough calories, protein and decent workouts I can put on some size again.
    #8
    Diablos
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    Re: Return from injury 2015/04/14 08:06:21 (permalink)
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    13/04/2015 - Chest and Triceps
     
    It's going well so far, getting great DOMS (who cares if it means nothing, it feels good!) and the shoulders seem to be responding well to almost all exercises.
     
    Protein has now arrived so back on 4-5 shakes a day.
     
    15, 15, 12 Press ups 
    3 x 6         Rope pull downs (Followed by drop sets)
     
    Chest and Triceps is a bit boring now, but I'm determined to push through, can't wait to DB press again!
    #9
    Diablos
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    Re: Return from injury 2015/04/15 20:48:58 (permalink)
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    15/04/2015 - back and biceps

    Massive improvement today! Really surprised my gym buddy, also had the veins appearing on the biceps again, good times.

    Foam roll for 15 minutes
    3 x 6 chin ups (final set failed mid rep at the end)
    3 x 6 row machine
    3 x 6 t- bar rows
    3 x 6 DB curls 14kg

    Come on muscle memory!
    #10
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