S-Zero
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Started off by briskly walking on the treadmill for 5 minutes to get the heart rate up. After warming up, I was all set to lift some weights...
First big compound movement of the day, dumbell incline bench. I was really looking forward to it too because it's been a while and today was chest, tri's, and abs.
My plan lately was to focus on intensity as I have been doing 5x5 routine for the other body parts. I set the angle of the bench slightly lower than 45 degrees (I read you don't need to put it at a full 45, it just puts more emphasis on the shoulders and I wanted to focus more on chest today).
Anyway, I planned to rep the 75's (as Gogzilla would say it, I'm lightweight... lightweight). So I rep'd 3 complete sets of 5 reps no problem so far. Then on the 4th set, I was really fatiging, but still had enough concentration to slowly put it up.
I put up 1... 2... 3... then After taking a deep breath to prepare for m 4th rep, I was slowly pushing it upwards (no sign of needed spot yet) then all of a sudden my left shoulder came out of my socket!!!
This happened about halfway upwards and it was so suddenly. I never had a bad shoulder so I never suspected this! Is was violent in nature. As you can imagine, the weight was still on my dislocated shoulder so naturally you would want to drop the weight (remember 75 lb dumbells!) outwards, but I could only do that with my right hand because due to the nature, my left shoudler was binded and my range of motion was severly limited. So I had to quickly squirm my body on the bench to position it so I can let it drop inwards. Sadly that also bounced off my chest.
Holy **** what a scarry experience. I still dread thinking about the sounds my shoulder made when it happened and how I was semi paralized during that crutial time window. It was just pain the instant it happened then it was so much shock my mind made it numb until I dropped the weights. Everybody was just looking at me in the gym while my friend was trying to make contact with me (i'm head down on the bench grabing my shoulder) and the the personal trainers came to ask if they needed to call anybody, but I said no, it's ok... shitty thing was as that moment, they had no ice on hand because it was used up from the kids prior to that day! :slap: Some other PT looked at me and said my shoudler it back in place (thank god!) and I severly sprained/strained the front (anterior?) deltoid. Obviously, this prematurely ended my favorite day of workout!
So my friend gets me ice from near by, he drives me and my car home and they help ice it, put me in a sling and rub some gel to relieve the pain and heal the damage. My other friend who practices and studies acupuntcure did a session on me, but it didn't help that much yet so far (says he wants to do another one in a few days).
This happened yesterday. Today I am sore, lots of pain, restrictive movements, a lil disturbed and very dissapointed. My goals were to get stronger than my rival friends, but now I don't know what to think. Is this something that is going to be chronic and I have to be more careful from now on? Or can I make my shoulder just as strong? Was the possibility of occuring because from teh range of motion, there presented a weak spot of support, thus the buldging of the socket?
I'll wait will next week (I know I'm a lil impatient, but I must wait) but I hope to get my shoulders stronger to support the weight. I try to keep a positive attitude but it's hard, esp with my parents so concerned. What kinda time frame am I looking at here? I want to make sure I take a careful recovery.
Some guy was talking to me about locking your shoulder blades together when you bench. I thought about it before, but it's kinda new to me to flex both opposing muscles. He said it takes emphasis off the shoulders and I'm not sure what to think about when you complete the rep and squeeze the chest cuz that still puts weight on your shoudlers... well it's obviously too late for that now.
Gosh... and i use to put up 75's easily on the flat bench! I sure can use some advice from the experienced...
First big compound movement of the day, dumbell incline bench. I was really looking forward to it too because it's been a while and today was chest, tri's, and abs.
My plan lately was to focus on intensity as I have been doing 5x5 routine for the other body parts. I set the angle of the bench slightly lower than 45 degrees (I read you don't need to put it at a full 45, it just puts more emphasis on the shoulders and I wanted to focus more on chest today).
Anyway, I planned to rep the 75's (as Gogzilla would say it, I'm lightweight... lightweight). So I rep'd 3 complete sets of 5 reps no problem so far. Then on the 4th set, I was really fatiging, but still had enough concentration to slowly put it up.
I put up 1... 2... 3... then After taking a deep breath to prepare for m 4th rep, I was slowly pushing it upwards (no sign of needed spot yet) then all of a sudden my left shoulder came out of my socket!!!
This happened about halfway upwards and it was so suddenly. I never had a bad shoulder so I never suspected this! Is was violent in nature. As you can imagine, the weight was still on my dislocated shoulder so naturally you would want to drop the weight (remember 75 lb dumbells!) outwards, but I could only do that with my right hand because due to the nature, my left shoudler was binded and my range of motion was severly limited. So I had to quickly squirm my body on the bench to position it so I can let it drop inwards. Sadly that also bounced off my chest.
Holy **** what a scarry experience. I still dread thinking about the sounds my shoulder made when it happened and how I was semi paralized during that crutial time window. It was just pain the instant it happened then it was so much shock my mind made it numb until I dropped the weights. Everybody was just looking at me in the gym while my friend was trying to make contact with me (i'm head down on the bench grabing my shoulder) and the the personal trainers came to ask if they needed to call anybody, but I said no, it's ok... shitty thing was as that moment, they had no ice on hand because it was used up from the kids prior to that day! :slap: Some other PT looked at me and said my shoudler it back in place (thank god!) and I severly sprained/strained the front (anterior?) deltoid. Obviously, this prematurely ended my favorite day of workout!
So my friend gets me ice from near by, he drives me and my car home and they help ice it, put me in a sling and rub some gel to relieve the pain and heal the damage. My other friend who practices and studies acupuntcure did a session on me, but it didn't help that much yet so far (says he wants to do another one in a few days).
This happened yesterday. Today I am sore, lots of pain, restrictive movements, a lil disturbed and very dissapointed. My goals were to get stronger than my rival friends, but now I don't know what to think. Is this something that is going to be chronic and I have to be more careful from now on? Or can I make my shoulder just as strong? Was the possibility of occuring because from teh range of motion, there presented a weak spot of support, thus the buldging of the socket?
I'll wait will next week (I know I'm a lil impatient, but I must wait) but I hope to get my shoulders stronger to support the weight. I try to keep a positive attitude but it's hard, esp with my parents so concerned. What kinda time frame am I looking at here? I want to make sure I take a careful recovery.
Some guy was talking to me about locking your shoulder blades together when you bench. I thought about it before, but it's kinda new to me to flex both opposing muscles. He said it takes emphasis off the shoulders and I'm not sure what to think about when you complete the rep and squeeze the chest cuz that still puts weight on your shoudlers... well it's obviously too late for that now.
Gosh... and i use to put up 75's easily on the flat bench! I sure can use some advice from the experienced...
