Monday

AM
15:00 AirDyne @ 44-45 RPMs, with arms
+
mobility

PM
A. Safety bar squat, 3 x 6

(130, 150, 170, no gear)

+

5 rounds for time @80%:

500m row (2:12-2:15)

10 alternating pistols 

0:30 hollow rock
(21:04)


Today is exactly 7 months since I injured my shoulder, and today was the first day in 7 months that I did not take ibuprofen or tylenol. Pain is almost entirely gone. I feel a significant amount of discomfort and tightness, but it's totally different than "pain," and I know that as we stretch things back out, that too will dissipate.  

Everything is getting better. 

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.

Wednesday

AM @MobilityFit

10:00 assisted ROM on Assault bike

Dry needling, upper trap

5:00 assisted ROM on Assault bike

Wall climbs with fingers 

Hinged flexion stretch 

Isometric RC holds, 7 ways 

Internal/external rotation to neutral 

3-way bicep curl, unweighted 

4:00 on the erg, rocking back and forth and barely using arms, feet on the ground 

Wall climbs with fingers 

2:00 on the erg 

Surpassed pain threshold for today 

PM @CSC

1600m sled drag from waist, 45

+

30:00 with a lacrosse ball

I wonder how long it's going to be this bad. Drew just keeps giving me hugs and letting me go home when it's clear I'm on the verge of tears. I've spent a lot of time at MobilityFit and have yet to see anyone in this much pain, which makes me nervous that we haven't given it enough time to heal. Orrrrr... I'm just a giant wimp. 

Tuesday - 10 weeks post-op

AM
20:00 AirDyne

PM
20:00 Assault bike
+
mobility
+
3 sets:
3 x 0:30 isometric internal rotation hold against rig
3 x 0:30 isometric internal rotation hold, hands pressing into anterior hip
Crossover Symmetry internal rotation, 10/side with purple band

Tuesday - 8 weeks post-op

10:00 Assault bike

+

3 sets, 10 each: 

Kettlebell screwdrivers 

External rotations, unweighted 

Single-arm trap 3

+

10:00 Assault bike 

+

mobility 

+

20:00 Assault bike 

Sunday

Mobility

+

2 sets, 10 each:

Kettlebell screwdrivers 

External rotations, elbow on knee, unweighted 

Crossover symmetry rows (red), As (purple) 

Snow angels, unweighted 

Single-arm trap 3s, unweighted 

+

70:00 hike @ Cincinnati Nature Center (Fernwood to Wildflower to handicap trail to Upland)

Thursday

10:00 Assault bike

+

mobility 

+

3 sets: 

Crossover symmetry rows, red, 10

Crossover symmetry As, purple, 10

Crossover symmetry Ts (thumbs up), purple, 10

+

10:00 Assault bike 

Tuesday - 5 weeks post-op

Mobility

+

3 sets:

Crossover symmetry rows, red, 10

Crossover symmetry As, purple, 10

Quarter external rotations, 10/side with 2.5lb

External rotations, elbow on knee, 10/side with 2.5lb 

Single arm trap 3, 10/side unweighted 

Houghston's As, 10 unweighted 

Houghston's T, palms down, 10 unweighted 

+

10:00 Assault bike

Talked to Mike today. Bumping up fat a bit (145P/80F/200C), adding a 20P/20C PWO shake on days I'm lifting, and I officially have permission for one day off plan per week to keep me sane. 

Thursday

@ CSC

10:00 Assault bike
+
all the mobility
+
15:00 Assault bike

Tuesday - 4 weeks post-op

@ MobilityFit
15:00 Assault bike
+
3 sets:
Plank walk with feet on sliders, 25m forward + 25m backward
+
3 sets:
10 ring rows, scaps engaged throughout
+
3 sets:
5 push-ups from knees, slow and controlled
+
4 sets:

Z press, 10 with 5kg bar
Kettlebell rotations, 10/side with 15lb
Tricep kick backs, 10 with 10/hand
Serratus punches, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Plank with hands on ground, 0:60

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted
3-way bicep curls, 10 with 10/hand
Single-arm bent-over trap 3, 10/side unweighted
PVC bar overhead pull-aparts, 10 with #1
Earthquake bar, 0:60 hold with long red bands and 20s, double orange bands and 12s
Strict pull-ups, 10 with feet only assisting at the bottom position (no lockout)
Banded tricep pull-down, 20 with looped red band
Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry isometric A holds, [5 x 0:30]

@ CSC
1200m sled drag from waist, 45

+

Mobility, mostly all lower body

Woke up today and decided I'm no longer allowed to wallow. If anyone catches me feeling sorry for myself or complaining, bitch slap me. 

Super sore, literally everywhere. I forgot how good it feels. If I keep this type of stuff up, I'm going to be jacked by summer. 

That plank walk thing may have been the most challenging ab workout I've ever done. Didn't realize until I was 2 sets in that I was pushing up from the floor into the plank, so I convinced Kirk to let me try push-ups. I have absolutely zero pain with any of the horizontal pushing or pulling I've done so far, as long as I keep everything engaged and don't go loose at end range. 

Apologized to Drew for yesterday. It won't happen again. I'm really not proud of how I've handled this whole thing from day 1, but I guess that's something you don't know about yourself until you're in it. 

Enjoyed the most perfect afternoon for a sled drag. I may have even gotten a tan. 

Saturday

40:00 assault bike

+

800m sled drag from waist, 45

+

10:00 assault bike 

+

Mobility, t-spine and lower body 

One of these days, the funk has got to lift. Right?

Friday

Minutes accumulated on a bike: 35

Minutes accumulated with the Marc pro: 45

@ home:

Mobility, t-spine and lower body

Single arm raises from hands and knees, 3 x 10/arm

@ CSC:

Safety bar squat, 3 x 10 (3:00 rest): +90, +100, +100

+

800m sled drag from waist, 60

+

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Well, it's happening- I'm getting weaker. Squats felt heavy. Sled felt heavy. I thought I was over the depression part of this whole thing, but yesterday and today have been awful. Just having a hard time giving a fuck about anything right now, and everything is annoying me. 

Talked to Mike today. I've been blowing off the macros he gave me, partially because it really is no fun being hungry all the time, and partially for the above reason - I just don't give a fuck right now. I had pizza and alcohol twice this week and weight is still under 159. I've been counting macros for YEARS at this point, and I've been on a diet most of my adult life, and the sense of freedom I felt when eating for performance instead of weight loss was so, so welcome. I feel claustrophobic trying not to go over set numbers, and since it's not showing up on the scale (yet), I'm having a hard time caring. Maybe I'll care soon. He bumped me to 145P/70F/200C for the time being. Maybe the carbs will cure the depression. Sigh. 

Tuesday - 3 weeks post-op

Minutes accumulated on a bike: 35

Minutes accumulated with the Marc pro: 45 

@ MobilityFit:

Dry needing

+

4 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10 with 15lb

Plank with hands on box, 0:60 

Strict pull-ups with feet on box, heavily assisted by legs and 0:05 negative, x 10

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10 with 10lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 1.25kg/hand

Single-arm bent over trap 3, 10 unweighted 

Earthquake bar, 2:00 hold with red bands and 20s, orange bands and 10s

Clean-grip deadlift with reset at the bottom of each rep, 10 @ 55lbs

Single arm raises from hands and knees, 10/arm

@ CSC:

800m sled drag from waist, 45

+

Mobility, t-spine and lower body

+

3 sets:

Quarter external rotations, 10 with 0.5lb 

Banded tricep pull-down, 20 with looped red band

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30] 

+

Safety bar squats, 3 sets, 3:00 rest:

+100(8), +110(8), +110(5)

I don't know if it was the sunshine or what, but today was the first day I didn't really feel depressed. 

Monday

Minutes accumulated on a bike: 50

Minutes accumulated with the Marc pro: 95

@ MobilityFit:

Earthquake bar, up to 2:00 hold with red bands and 20s, orange bands and 10s

Couple minutes on hands and knees, shifting weight side to side 

Single arm raises from hands and knees

Serratus punches, 3lb, 6lb, 10lb

Quarter external rotations, unweighted then 0.5lb 

Banded tricep pull-down, 3 x 20 with cut red band

Crossover symmetry rows, red, 3 x 10

Crossover symmetry, isometric A holds, purple, 3 x [10 x 0:30] 

@ CSC:

800m sled drag from waist, 45

Mobility, lower body

Isometric RC series


Talked to Drew a bit this morning about starting to shift some of the rehab stuff to CSC as he clears me for more movements - I want to maximize my time while at MobilityFit, and maximize the one hour one-on-one I get with Drew by taking advantage of the manual manipulations and dry needling, etc. and save some stuff for me to do at CSC since I'm so incredibly bored without training.  As nice as it is to just hang out and drink LaCroix, enough is enough.  Today, for example, we "ran out of time" for dry needling because I accumulated more than 20 minutes on the Crossover Symmetry. Facepalm.

Shoulder is holding steady at a dull ache.  Still can't sleep. I keep reminding myself I should still be in a sling and to stop complaining.

Talked to Mike yesterday - the new macros were not sustainable at all.  No one should be this hungry.  Bumped to 145P/70F/170C, and will start to edge the carbs up to find a sweet spot where I can drop a few pounds and simultaneously not kill anyone.  Today is already better.

Friday

Minutes accumulated on a bike: 45

Minutes accumulated with the Marc pro: 105

@ home

Mobility, lower body
Couple minutes on hands and knees, shifting weight side to side 

@ CSC 
Isometric RC series, x 1
+
3 sets: 

Crossover symmetry rows, yellow, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Banded tricep pull-down, 20 with looped red band

Quarter external rotations, x 10 unweighted

Serratus punches, max with 3lb

Walking lunges, x 50

Shoulder continues to improve. Still a dull, deep ache fairly constantly, but it's just background noise at this point. (It's so low-level that I've forgotten about it and gotten careless and been sharply reminded a few times... eeesh). Still can't sleep more than an hour uninterrupted, which is getting real old, but otherwise everything is getting better.

 

Thursday

Minutes accumulated on a bike: 45

Minutes accumulated with the Marc pro: 180

@ home

Mobility, lower body
Couple minutes on hands and knees, shifting weight side to side 

@ CSC  

Crossover symmetry rows, yellow, 3 x 10

Crossover symmetry, isometric A holds, purple, 1 x [10 x 0:30], 2 x [5 x 0:30]

Banded tricep pull-down, 3 x 20 with looped red band

Quarter external rotations, 3 x 10 unweighted

Serratus punches, 3 x max with 3lb

Safety bar squats, 3 x 8, 3:00 rest: +90, +100, +100

Isometric RC series, x 1

Getting really, REALLY bored. 

Wednesday

Minutes accumulated on a bike: 65

Minutes accumulated with the Marc pro: 165

@ MobilityFit:

Dry needling 

Graston 

Couple minutes on hands and knees, shifting weight side to side 

Serratus punches, 3 x max with 1.25kg

Quarter external rotations, 3 x 10 unweighted 

Earthquake bar, top of close grip bench hold, 3 x 0:60 with orange bands and 15s

Banded tricep pull-down, 3 x 20 with looped red band

Crossover symmetry rows, yellow, 3 x 10

Crossover symmetry, isometric A holds, purple, 3 x [10 x 0:30] 

@ CSC:

Mobility, lower body

Isometric RC tabata series, x2

Today was better. Shoulder has calmed down to a manageable 2-3/10 (the least amount of discomfort to date), and I feel mentally resigned to just grind through this at whatever pace it takes. That doesn't mean I'm not depressed. 

Mike gave me new macros: 145P, 70F, 150C (1810 kcal). I don't know what I will miss more, training or eating to support training. 

Tuesday - 2 weeks post-op

Minutes accumulated on a bike: 85

Minutes accumulated with the Marc pro: 165

@ MobilityFit:

Dry needling 

Graston 

Static flexion stretching, assisted by Drew then cut from the program 

Earthquake bar, top of close grip bench hold, 2 x 0:60 with red bands and 15s

Banded tricep pull-down, 3 x 20 with cut red band

Crossover symmetry rows, yellow, 3 x 10

Crossover symmetry, isometric A holds, purple, 3 x [10 x 0:30]

Cried in the parking lot for 30 minutes 

@CSC:

Mobility, lower body

Isometric RC tabata series, x2

Basically starting over from scratch today. We don't know what is aggravating my shoulder, so it's back to square one and baby steps. I'm really frustrated and sad. I wish Drew didn't get my hopes up last week. It's harder to accept that this will be a long process after being teased that it might not be. 

Sunday

Minutes accumulated on a bike: 30

Minutes accumulated with the Marc pro: 150

Things I did today:

Mobility, t-spine and lower body

1600m sled drag from waist, 45

Crossover symmetry, rows (red), As (yellow), Ts (purple), 3 x 10

Static flexion stretching 

Quarter external rotations, 3 x 10 @0.5lb

Plank against wall on elbows, 3 x 0:60

Single-arm trap 3, 3 x 10

Isometric RC tabata series, x1

Ok, shoulder discomfort is back down to a manageable level - constant deep ache, but not distracting like it has been over the past 2 days.  Also, I'm finally sleeping a little bit better - still waking up 4-6 times per night, but at least when I do fall asleep, it's for longer than 20 minutes at a time.

Too nice of a day to waste it inside. Sled drag hit the spot. 

Friday

Minutes accumulated on a bike: 100

Minutes accumulated with the Marc pro: 180

Things I did today:

Mobility, t-spine and lower body

Crossover symmetry, rows (yellow), As (red), Ts (purple), 3 x 10

Safety bar squats, 3 x 10, +30 on bar

Static flexion stretching

Quarter external rotations, 3 x 10 @0.5lb

Clean-grip deadlift, 3 x 10 @85

Plank against wall on elbows, 3 x 0:60

Single arm trap 3, 3 x 10

500m row, 2:35ish x2

Shoulder was really aggravated today. The pattern this week has been significant soreness in the morning that improves throughout the day and improves with movement, but that was not the case today. Nothing I did in the gym made it worse, but I expected it to feel better after exercise and it didn't. Today was also the first day I didn't take any ibuprofen or Tylenol, I didn't think they were doing much but maybe they were. I should probably remember that I'm only 10 days out and even though I can do a ridiculous amount of things I "shouldn't" be able to, I did have two holes drilled in my bone. And that shit hurts.

Talked to Mike today.  The gelato pity party is over.  Going to experiment with some things over the next month or two while I'm rehabbing my shoulder and see if I can drop a fair bit of weight while performance is on the back burner...sitting at 158.1 right now, hoping to get closer to 150. I think he's excited for the challenge.  I'm less excited about being on a diet, but I'm game.