Sunday

AquaROM™

Saturday

AM

For time: 

100 Assault bike cals, 50-51 RPMs

100 walking lunge steps 

100 Assault bike cals, 52-53 RPMs 

29:34 (mostly no arms)

PM

a little easy ROM in the pool 

Friday - 9 weeks post-op

Off 

Totally intended to leave work on the early side and train, but the afternoon got much more hectic than anticipated. 

Struggling this week. I thought I'd be further along by the 9 week mark than I am, and it's a little depressing. I'm starting to feel trapped. 

Thursday

AM @MobilityFit

10:00 Assault bike, 45 RPMs

+

One full round of the usual 

+

Dry needling + stim

+

45:00 trigger point work 

+

Isometric RC series 

PM @ CSC

1600m sled drag, 55 

Drew and I spent most of the morning trying to figure out what exactly is the root of the persistent and significant pain. Because I had a million trigger points light up in coracobrachialis and anterior delt on Tuesday, Drew was thinking that that was the source of the pain. But, after significant anatomy review and using stim to identify the muscles Drew needled, we determined that the pain I'm feeling is in fact exactly the repair, which is just covered by trigger points in the surrounding muscles, which is explained by the invasive surgery and how everything had to be moved out of the way and held with retractors for an extended period of time. Also, upon further discussion, Drew thinks he may have been needling directly the subscap repair on Tuesday, which explains the intolerable pain and why I had such a violent, systemic reaction. No damage done, other than the emotional scarring. 

Wednesday

AM

off

PM @ CSC

For 24:00:

8 Assault bike cals, 65-70 RPMs

8 glute-ham sit-ups

8 Assault bike cals, 65-70 RPMs

8 glute-ham raises 

Woke up feeling completely normal, except for an extremely sore shoulder. It's hard to say what is my usual shoulder pain and what is sore from the intense needling, but either way, I'm really uncomfortable. I can't even describe how intense that was.  I'm still dumbfounded that you can have such a visceral reaction to dry needling that you feel like you have the flu. 

Intended to do the emom for 32:00 to make the math pretty, but just wasn't feeling it. I miss training. 

Tuesday

AM @MobilityFit

15:00 Assault bike, 44-45 RPMs

+

almost one full circuit 

+

80:00 dry needling 

+

death 

PM

off

PT this morning fucked me up. I'm still not right. Drew's back, and he had some ideas about how to address The Knot That Will Not Die. He went through erectors, low/mid traps, rhomboids and rotator cuff, all of which needed it, but still didn't eliminate the Knot. He then got lats and subscap by needling into my armpit, which was terrible, then stimmed the subscap. It's so freaking weak, it's ridiculous. It would contract maybe 4 times, then just completely fizzle out. We did this a few times; it didn't really hurt, but the fatigue was unreal. I got up and said that my anterior shoulder (right along the scar, but deep) still felt awful, so he hit anterior delt, pec and coracobrachialis - and I died. Holy fuck. Everything was spasming and super, super achy. Worst dry needling session EVER. My palms were sweating and I kind of started crying, not really but my eyes were definitely watering, and as soon as I sat up I got extremely nauseated and lightheaded. I felt disoriented and mentally out of it, and sat under the fan for over an hour trying to recover. Apparently this kind of sympathetic response happens ~1% of the time. Of course.  The coracobrachialis feels bruised, it's awfully, awfully tender just to the touch (not like normal post-needling soreness), so Drew gave me Tylenol and had me ice it up there. I don't know how I drove my car to work, but I got to work and seriously felt like I had the flu - nauseated, clammy, chills and dizzy. Hid in an empty library for 2 hours and the nausea passed, but still feeling mentally out of it, lightheaded and absolutely exhausted. And my shoulder fucking hurts. Jesus. 

Monday

AM

20:00 Airdyne (no arms), 44-45 RPMs

+

adjustment from Pete 

PM

90:00 massage

the knot from hell will not die  

Sunday

AM @ CSC

For time, except didn't start the clock:

50 Assault bike cals, 51-53 RPMs

50 walking lunge steps

50 glute-ham sit-ups 

50 walking lunge steps 

50 Assault bike cals, 51-53 RPMs

+

2 sets 

Wall climbs 

Active internal/external rotation 

3-way bicep curl 

Active flexion 

PM @ Cincinnati Nature Center 

45:00 hike with Chels 

Shoulder is being such a dick. Could only get about half as high (50-60 degrees) on the second round of active flexion before hitting the sharp end range pain, which makes zero sense. 

Saturday

Off for cabrewing 

Friday - 8 weeks post-op

AM @MobilityFit

10:00 Assault bike, 44-45 RPMs

+

Dry needling, the knot remains elusive 

+

2 sets 

Active internal/external rotation 

3-way bicep curl 

Wall climbs 

Active flexion

Tricep pull downs 

Earthquake bar, empty 

CS rows, purple 

CS resisted flexion, green, at 0 and 45 degree angles 

2:00 easy row, feet on ground 

Isometric RC series

PM

Out with coworkers 

Shoulder has been getting really aggravated really easily this week. I wake up with it feeling pretty okay, but it gets inflamed very easily and as soon as it does, I'm done for the day. Isometrics in all directions today were super painful; cut the last set short before doing internal/external rotation. Matt had me ice it again immediately after I stopped. A little demoralized that it's still so rough 8 weeks out... 

This week kicked my ass. 

Thursday

AM @MobilityFit

14:00 Assault bike @ 48-49 RPMs

+

Dry needling

+

2 sets 

Wall climbs 

Internal/external active ROM

3 way bicep curl 

Active flexion 

Tricep pull down 

Earthquake bar hold, empty 

CS rows, purple 

CS loaded flexion negatives, green 

2:00 easy row, feet on ground 

3 position isometric internal rotation 

PM @ happy hour 

Shoulder felt better this morning than it has this week. Marathon dry needling session; found a bunch of good spots in upper trap/ levator scap, but the mid trap / rhomboid spot that is driving me nuts remains elusive. Matt added the internal rotation isometrics (at a small degree of internal or external rotation) and I couldn't tolerate it at all, even with minimal pressure. Ended up icing while still up there (a first). This is rough. 

Wednesday

AM
off

PM @ CSC
for 24:00:
evens: 8 Assault bike cals, 65-68 RPM
odds: 16 air squats


Did the first minute on the bike at that pace with two arms without even thinking about it, then realized that was really stupid. Not quite ready for that...

Tuesday

AM
off

PM @ CSC
3 rounds for time:
30 Assault bike cals, 53-54 RPMs
15 glute-ham sit-ups
30 Assault bike cals, 53-54 RPMs
15 glute-ham raises
27:53
+
still can't get rid of this damn knot

It's getting harder and harder to make myself come to the gym after 10-11 hour work days just to do the same boring ass shit. Shoulder is being a dick, which doesn't help.

Monday

AM @MobilityFit

10:00 Assault bike, 48-49 RPMs

+

Dry needling with stim 

+

3 sets

Wall climbs 

Internal/external rotation 

3-way bicep curl

Active flexion 

Tricep pull downs 

CS rows, purple 

Earthquake bar hold, empty 

2:00 easy row, feet on ground 

+

Isometric RC series 

+

3 sets of 15

Loaded negative flexion, green CS band

PM @CSC

Trigger point work 

+

400m sled drag, 100

10:07 

Long day, shoulder feels shitty and wanted to do the shortest workout possible. 

I'm with Matt this week while Drew catches up on admin stuff. Matt is great, very attentive and a slightly different bedside manner. However, Drew has gotten really good at knowing exactly what spots to hit with the dry needling, and Matt couldn't really find them. 

Getting antsy to start throwing more stuff into the mix at PT, but also getting frustrated that I still have pretty significant pain and don't want to do anything to fuck this up. Blah. 

Sunday

1:35:00 hike @ Cincinnati Nature Center with Chels 

Saturday

1600m sled drag, 60

~34:00 minutes 

Friday - 7 weeks post-op

AM

Adjustment from Pete 

PM

Off 

Pete had his work cut out for him after 5 weeks in a sling and sleeping in a recliner... 

Thursday

AM @MobilityFit

3 sets:

5:00 Assault bike, 48 RPMs

Wall climbs 

Internal/external rotation 

3-way bicep curl 

Active flexion

CS rows, purple 

2:00 easy row, feet on ground 

Earthquake bar hold, empty

+

Isometric RC series

+

Trigger point work (pec minor! Yikes)

PM

Off 

Super sore from yesterday. That may have been a lot of hip extensions... Shoulder felt a little better this morning, but did more than I was supposed to at work today and I'm feeling it now. 

Wednesday

AM @MobilityFit

20:00 Assault bike, 45-48 RPMs 

+

Isometric RC series 

+

3 sets

Earthquake bar hold, empty 

Wall climbs 

Internal/external rotations 

3-way bicep curl 

Active flexion 

Tricep pull down 

CS row, purple 

Easy erg, feet on ground 

PM @CSC

For time, kinda 

50 Assault bike cals, 50-55 RPMs

40 air squats 

30 hip extensions 

20 glute ham sit ups 

100m walking lunge 

20 glute ham sit ups 

30 hip extensions 

40 air squats 

50 Assault bike cals, 50-55 RPMs

24:45

Shoulder still feels shitty but I'm really happy with the improvement in ROM, so I guess as long as it's getting better week over week, I'll take it. I can now put on a shirt over my head and I just washed my hair with two hands (!) so it's a huge improvement. Just slightly concerned that it still hurts this much... I think I have PTSD and I don't know if/when I'll trust that it's actually fixed. 

Getting just a little bored with the same 5 movements... I'm hoping that at the 8 week mark, Drew will let me use a safety bar. 

Tuesday

Off 

Shoulder feels shitty, work is kicking my ass, and it's hot. 

Monday

AM @MobilityFit

15:00 Assault bike @ Z1, with arms, 46-48 RPMs

+

Dry needling and cupping (death)

+

5:00 Assault bike @ Z1, with arms, 46-48 RPMs

+

3 sets

Wall climbs 

Active flexion 

Internal/external rotation 

3-way bicep curl 

Banded tricep pull down 

CS rows, purple 

Easy row, feet on the ground 

Isometric RC series (only 2 sets) 

PM @CSC 

800m sled drag, 80

+

10:00 Assault bike @ Z2, alternating with/without arms every 0:60 but keeping 51-54 RPMs throughout; 84 calories 

+

10:00 Assault bike @ Z1, no arms, 43-45 RPMs


Ok, I'm starting to believe that my shoulder is actually improving. Lowest pain to date in the last couple of days, hovering around a 4/10 for the most part, with some moments where I get a sharp reminder, and some moments where I completely forget about it. Still doing the high dose tylenol and ibuprofen and ice. Drew said the goal this week is not to exceed a 6/10, but he expects it to fluctuate day to day for a while still.

I've gotten used to the dry needling, so even though there are some days which are particularly terrible, I'm not really surprised by it anymore. But the cupping? Jesus. Kirk did it once after the first surgery like 10 days out and reopened one of the portals, then we never did it again. Drew did it on my eval after the second surgery, but not near the scar, he was on mid/posterior delt only. Today he just got them out without saying anything and put them directly over the scar and this was so terrible in a completely different and weird way. I was sure that the scar was ripping open and that I was bleeding. I could tell that it was superficial, but it still stung like a bitch. A little warning would have been nice.

ROM is SO MUCH BETTER. Like, crazy better, at least with flexion. Internal/external rotation are still super limited. And happy to add in the tricep extensions, I miss my triceps.

Getting pretty comfortable using my arms on the bike. Shoulder still gets sore/tired, but it's encouraging to be able to hit this kind of pace. Success!

Sunday

65:00 hike @ Cincinnati Nature Center with Dad 

I CAN HIKE!!!! Intended to just stay on some of the easier/flatter trails, but it wasn't aggravating my shoulder so we did my favorite loop, which has a fair bit of terrain and a little elevation.  So, so happy to be doing this again. 

Saturday

50:00 Assault bike @ Z1/Z2, off every 10:00 for:

15m walking lunge 

15 glute-ham sit-ups 

15m walking lunge 

(only 4 sets)

I can Z1 with arms at normal pace!!! 44-46 RPMs with arms, but then shoulder got a bit sore and switched to 50-54 RPMs without arms. 

Dad was fantastic. That was one of the best things I've ever witnessed. 

Friday - 6 weeks post-op

AM @MobilityFit

2 sets, same old same old 

PM

2 Mazunte margaritas with Dad 

Shoulder is not as shitty as yesterday, thank god. Hard to believe it's been 6 weeks... This was about the time that I knew something was wrong last time, and this time around I'm just barely starting to move it. Totally different ballgame. 

May have convinced Dad to join the class tomorrow morning... stay tuned... 

Thursday

AM @MobilityFit

15:00 assault bike with arms, 24-26 RPMs

+

Dry needling of death 

+

2 sets, same as Tuesday, except only 1x isometric holds 

PM @home 

20:00 Airdyne, no arms, 44-45 RPMs

Shoulder is super shitty today. I think I overdid it at work yesterday. I really didn't do much, but it was definitely more than sitting at a desk. 

Balls. 

Wednesday

AM @home

20:00 Airdyne, no arms, 42-44 RPMs

+

5:00 Airdyne with arms, 30-32 RPMs

PM @CSC
800m sled drag, 75


Shoulder felt better yesterday. Meh. 

Tuesday

AM @MobilityFit

2 sets:

Assault bike, with easy arms! 

Wall climbs with fingers 

Hinged flexion stretch 

Internal/external rotations 

3-way bicep curls 

CS rows, purple 

Easy ROM on the erg, feet on the ground 

Forearm rolling on the table 

Isometric RC holds, 6 ways 

+

Trigger point work with a ball 

PM @CSC

400m sled drag, 75

+

20:00 Assault bike, alternating:

5:00 with arms (30-35 RPMs)

5:00 no arms (48-50 RPMs)


You know that feeling on the first day of spring, when it's sunny and almost a little bit warm, and you are shocked to realize just how depressed you were in the months where it was gloomy and cold?

That's how I felt this morning when my shoulder felt better for the second day in a row.

We went from an 8/10 at rest last week, to a 7/10 at rest yesterday and a 6/10 at rest today. It's still painful enough to be distracting, but it's manageable. And, it's not nearly as stiff.  Still severely limited ROM, but a dramatic improvement in both day to day activities as well as exercises at MobilityFit. Still taking it very, very slow, but I'm encouraged by progress.

Skyped with Mike this afternoon. It kind of hit me just how much our working relationship has evolved, and how my goals are completely different right now than they were 6 months ago. We've been working together for exactly one year, and the first 6 months were kind of really stressful in trying to optimize macros for performance + body comp, and feeling like if I was off by more than 2g in any direction, that it would throw off the whole experiment. It was worth it though. I learned what works for me, I learned a lot about myself, and I was the leanest I'd ever been.

The last 6 months have been very stressful in a different way, for many obvious reasons. At first, I felt like I needed Mike to keep me accountable so that I wouldn't get fat without being able to train like I was used to. And that remains true, to some extent. But, while I'm tracking macros and loosely trying to stay in the ballpark of some numbers, I realized that having Mike has kept me from going crazy throughout this whole thing. I've always had issues with food and alcohol, and I've definitely had days (okay, weeks) in the past few months where I literally say "fuck it" and use food and alcohol to self-medicate. The biggest thing Mike has done for me, and continues to do for me, is to keep me sane. I'm finding balance in eating like a normal person who keeps active, and occasionally eats too much, or goes to happy hour, but generally makes healthy choices. I've never done this. Ever. I've always swung from the extremes, from alcoholic/binge-eating/crash-dieting/repeat, to weighing grams of broccoli/being sober/turning down social invitations/neurotic. I know I'm probably up a few pounds from where I was in January (although I refuse to check). And I'm okay with that. It's more important to me right now to find social and mental balance while still fitting in my jeans than to obsess about a number on a scale when I can't meal prep and I can barely exercise. Although, the fitting in my jeans part is still really important.

Anyway. Summary of the day: progress all around! Onward!

Monday

@CSC

60:00 Assault bike, off every 10 for:

10m walking lunge

15 glute-ham sit-ups

10m walking lunge

(only 5 sets)

+

5:00 assisted ROM on the bike 

+

isometric RC holds, 6 ways 

+

5:00 assisted ROM on the bike 

Today is the first day that I feel noticeable improvement in my shoulder. It's a very small improvement, but at least it's in the right direction. I was starting to panic for a minute there that it would just never feel better. 

Sunday

nothing but ice and the marc pro

Saturday

AM @CSC

mobility and a little easy ROM work

+

40:00 Assault bike, off every 10 for 0:60 hollow rock 

+

400m sled drag, 70

+

20:00 assisted ROM on Assault bike

PM @Madisonville Pool

easy ROM work + vitamin D

0:60 is a long time to hollow rock.

Completely weaned out of the sling. Not sure how I feel about that... it feels too soon, even though Tim and Drew have both said that it's not.

Friday - 5 weeks post-op

AM @MobilityFit

2 sets:

Assisted ROM on Assault bike

Hinged flexion stretch 

Wall climbs with fingers 

Isometric RC holds, 6 ways 

Internal/external rotations 

3-way bicep curls 

Scap retraction on CS, purple 

Easy ROM on erg, feet on ground 

Foam rolling forearms forwards/backwards on table while sitting on a ball

Assisted ROM with PVC

+

800m sled drag, 45

PM @the pool

A little ROM work, but mostly just playing hooky and enjoying the sun

5 days in a row of PT is rough. Hurts like a bitch, but ROM is significantly improving day by day, so it was worth it. 

We tried a Farmer's hold with a 5lb dumbbell - total no go. Felt like the sutures were pulling on the subscap attachment in a bad way.

ROM in the pool was not pain-free today, didn't push it.