Silver3CSRT8
Well-known member
Sorry to hear there is a tear, but at least you know what was causing the pain and have a plan for fixing it. I know once healed you will be back to tear it up.
KLEEN – Unwraps his abs for Christmas w/ PES ERASE and ALPHA-T2 (Sponsored)
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Will be about 4 months of theraputic/recovery type workouts before I can really start adding any real weight to the bar, however I should be able to do some very specific light weight lifting to regain conditioning in the shoulder girdle starting between 6-8 weeks post surgery.
AMEN TO THAT!!!
Well Don, as you know this one has been a fight for some time. I am just happy to get it fixed and start truely making progress again once recovered. I feel i have been trying to recover for so long progress has taken a back seat. Progressive resistance is not possible if you are injured and nursing it...Damn Chris sorry to hear about it.
Thanks Flex!
I agree totally. I am mentally prepared now and just ready to lay on the table right now...
Amen, I will not only come back, but I will come back better than I have been in a while.
DreamWeaver
Legend
4 months is such a small setback, you're only 37 lots of time to spare...:drillsergeant:
MrKleen73
Legend
Happy New Years Eve!
Its almost upon us hopefully everyone finds themselves with loved ones be that family or friends to share the coming of the new year! 2010 has been an interesting year and I can't wait to see what 2011 has in store for me and my loved ones. I wish all of you the best this year and a safe New Years celebration.
On another note. I have decided to go ahead and clean up my diet and lean out a bit. I know I will lose some of this mass but I was extremely pleased with myself in the 185 range like in my avatar and truly want the aesthetics and the easier conditioning of being at a leaner and lower body weight. I am not too worried about the mass I maintained for a few months post cycle and I have been bigger than this naturally so muscle memory is going to really kick in when I do get to start hitting it after this. I have already decided I will probably not compete for another two years minimum. So if I lose a little more than I would I am okay with it. I want to be leaner so the time is now to act on that since it is within my grasp, and growing is unfortunately not. I need motivation in my life right now...
Its almost upon us hopefully everyone finds themselves with loved ones be that family or friends to share the coming of the new year! 2010 has been an interesting year and I can't wait to see what 2011 has in store for me and my loved ones. I wish all of you the best this year and a safe New Years celebration.
On another note. I have decided to go ahead and clean up my diet and lean out a bit. I know I will lose some of this mass but I was extremely pleased with myself in the 185 range like in my avatar and truly want the aesthetics and the easier conditioning of being at a leaner and lower body weight. I am not too worried about the mass I maintained for a few months post cycle and I have been bigger than this naturally so muscle memory is going to really kick in when I do get to start hitting it after this. I have already decided I will probably not compete for another two years minimum. So if I lose a little more than I would I am okay with it. I want to be leaner so the time is now to act on that since it is within my grasp, and growing is unfortunately not. I need motivation in my life right now...
MrKleen73
Legend
Happy New Year Every One!!!!
I hit my legs decently yesterday. Started with Leg curls and extensions then moved to the leg press sled for 4 sets and then did 6 sets of 225 on hack squat starting at 20 rep sets dropping a few reps in the last 2 sets.
New Year is here and I am starting the New American Diet by Scivation. It is a lot like their Carb Haters diet but allows me a 60 gram carb serving 1 time a day, and a couple servings of fruit, I use blueberries mostly and ample amounts of green vegetables. Since more carbs in this diet there is only one refeed / cheat meal a week. I will more than likely hold off and make it Sunday morning since we have a pancake breakfast that day.
I hit my legs decently yesterday. Started with Leg curls and extensions then moved to the leg press sled for 4 sets and then did 6 sets of 225 on hack squat starting at 20 rep sets dropping a few reps in the last 2 sets.
New Year is here and I am starting the New American Diet by Scivation. It is a lot like their Carb Haters diet but allows me a 60 gram carb serving 1 time a day, and a couple servings of fruit, I use blueberries mostly and ample amounts of green vegetables. Since more carbs in this diet there is only one refeed / cheat meal a week. I will more than likely hold off and make it Sunday morning since we have a pancake breakfast that day.
SouthernCharm
Well-known member
One small little tear will not stop a machine like you. Best wishes to you in this New Year my friend.
ex-tightend83
Well-known member
New Year= New Growth, right, Kleen? At least that's what I've learned from you.
thundergod
Well-known member
Big Kleenster,
I have already spoken with your surgeon and he will be putting bionics in that shoulder. So you will be better than you were before.......better, stronger, faster. :thumbsup:
I have already spoken with your surgeon and he will be putting bionics in that shoulder. So you will be better than you were before.......better, stronger, faster. :thumbsup:
MrKleen73
Legend
Thank you and same to you. Yeah this ain't gonna stop me I am actually building momentum right now just by having a definite answer and being able to plan things now.
AMEN to that XT! I look forward to seeing what you do with all that mass this year too.
No wonder he was a little pale when I saw him. Did you show him Mjollnir and insist? I can't wait, since it is only cartilage I am blessed. Shoulder is still very tight in the socket. He was impressed with how tight it was being that I already had one surgery. Just goes to show what consistent RC work can do for a shoulder even an injured one.
Na-Na-Na-Na-Na somehow the 6 Million Dollar Man sound doesn't translate to written word. Looks like I was about to say NaNaNaNa-BooBoo, and not the COOLEST sound effect ever!!!!
First working on the diet a bit and doing more cardio. Give the legs some rest time too and just do mostly cardio with some light leg work. However as soon as I can start with upper body stuff I think it will start to get interesting quickly. I am definitely more confident in my ability to tell the difference between the necessary pain, and the pain that means I should stop. Last time I was a little afraid of the pain not having a therapist to tell me it was okay I thought I was damaging it when breaking up scar tissue so I backed off. Not this time. I learned that lesson already.
Man nice to see you on again. From your Avi you are still looking quite beastly. Thanks for the well wishes.indeed Chris..Snags wishes you best with recovery.
GoHardOrGoHme
Board Sponsor
opworm: Just popping in! Give me a minute to catch up! And I should be sending you a PM in a day or two with some studies. Just gotta get on my colleges network so I can get some more articles! YEAH BUDDY!!
oufinny
Well-known member
Well it seems your momentum and mine are building together Chris; I am happy to hear that this is strictly soft tissue as anything bone/joint related would have a significantly longer recovery time. I am still forced to do mostly legs and some upper body work but I did get the go ahead to train some shoulders/biceps/tris as long as there is no pain. I never thought doing ez-bar curls would be so rewarding as it was yesterday . Surgery is next week, right?
. Surgery is next week, right?
MrKleen73
Legend
I am on my way as soon as i finish typing. Yes it is cool to be adored by your children and have them really appreciate something simple like that. My daughter and wife wait for Sunday breakfast. LOL
Glad to see you around Sir with your schedule it is always a pleasure when you can pop in.
Yes Sir I pre-register tomorrow and surgery is next Wednesday. Good thing too it is getting worse by the day with no strenuous activity. I even stopped jogging and am only walking on the treadmill. I may end up putting myself in a sling until surgery if it gets much worse. Pain is so sharp it just makes you wanna hit something or worse it makes me want to throw up sometimes. I am just thankful that it is not constant but only when it hits the bad spot.Well it seems your momentum and mine are building together Chris; I am happy to hear that this is strictly soft tissue as anything bone/joint related would have a significantly longer recovery time. I am still forced to do mostly legs and some upper body work but I did get the go ahead to train some shoulders/biceps/tris as long as there is no pain. I never thought doing ez-bar curls would be so rewarding as it was yesterday
I will say that I FEEL awesome on it. You know they have the CHA diet well when I did that one I was also doing some MMA at the time and he told me to do the 60 grams of carbs post workout. I did really well on it. I didn't do 60 gram on non workout days so that is the bigger difference.
DreamWeaver
Legend
I read a bit about it and it looks very solid, I have tried things like it with very good success. I like the low not zero carbs and the fruits. This is the type of diet I prefer when I need to really get cut. Not too severe and healthy. I tend not to do too well with more etreme diets like CKD...
Just remember one thing though. Derek is a Natural wonder and almost any diet will work pretty well for him. I remember when he first started he was simply amazing and we knew he was going places. Bottom line though is diet is a very personal thing and it's important to make the adjustments to best utilize that. There are lots of options, so it's more about preferences. My metabolism is slow so I have to be very good at dieting.
DreamWeaver
Legend
Oh check out my new log it's nuggin futs... Invalid Link Removed
oufinny
Well-known member
I am happy I came back to this again and found out about the New American Diet, going to read up, sounds like just what I need right now.
JudoJosh
Pro Virili Parte
Thanks! I am on keto no which means no carbs for me. No fruit no potatoes
This is where I make the most progress. I have tried before to add some carbs in only around my workouts but then I switched back to keto. I might give this new diet a shot though, last time I tried to add carbs back into my diet I was sorta winging it. I like structure and directions and I have read scivations books before and if they lay out a good plan I will most likely follow it.
MrKleen73
Legend
Definitely. I do admit I have cheated a few times. I would rather be honest than lie to impress. I am just kind of cruising up to the surgery diet wise eating cleaner than I was but not following the diet completely. No supplements either right now just increased the cardio up to 4 times a week. I am already noticing some differences. I am hovering at 200-202 and am estimating 13-14% right now. Muscles flattened out a bit but what do I expect with not lifting.
Today I spotted the wife on her benching then went upstairs and did 20 minutes of relatively high intensity cardio on the elliptical this one does not have the arms parts but does have the elevation that increases. I set it to an interval to go on the low part that hit all leg muscle groups and the highest incline that did the same. I kept it constant resistance at 10 out of 15 and HR was 175-178 once acheived after a few minutes, and I maintained it there throughout the remainder. Now don't give me horsecrap about Maximum target heart rate... That is for normal people not athletes. Its a system doctors came up with for people who are sedentary and average so they don't kill themselves trying to get in shape. Not like those of us who thrive on pushing ourselves and stay in decent condition. I want to improve my conditioning so I will do stuff like this once or twice a week and walk on the treadmill for 45 minutes 3 times a week once I can get back into the gym maybe a week or so after for cardio only.
Today I spotted the wife on her benching then went upstairs and did 20 minutes of relatively high intensity cardio on the elliptical this one does not have the arms parts but does have the elevation that increases. I set it to an interval to go on the low part that hit all leg muscle groups and the highest incline that did the same. I kept it constant resistance at 10 out of 15 and HR was 175-178 once acheived after a few minutes, and I maintained it there throughout the remainder. Now don't give me horsecrap about Maximum target heart rate... That is for normal people not athletes. Its a system doctors came up with for people who are sedentary and average so they don't kill themselves trying to get in shape. Not like those of us who thrive on pushing ourselves and stay in decent condition. I want to improve my conditioning so I will do stuff like this once or twice a week and walk on the treadmill for 45 minutes 3 times a week once I can get back into the gym maybe a week or so after for cardio only.
oufinny
Well-known member
I am with you on the MTHR, mine gets into the 180-190 range when I do HIIT and I have asthma on top of that; my doctor would crap if she read I got it that high routinely but I get nothing out of HIIT unless I push it to the max. When I read guidelines for things like heart rate, I am always exceeding it in my warm up so why would I stay there when I need to push it? Pointless for those of us who are in shape and want to push out bodies past the ***** threshold so many like to stop at. As Doug so eloquently said once, pain is an acquired taste.
DreamWeaver
Legend
I am leaning towards more moderate cardio lately though, I seem to be getting more bang for my buck. Now that I and dealing with so many injuries and what not it's just easier to get more in this way. That will probably change when I get lighter though. HITT is less boring!!! :biggthumpup:
DreamWeaver
Legend
I am progressive with the tension but yah no intervals....
MrKleen73
Legend
Well tomorrow is the day.
I probably won't be back on for a couple days after the surgery. If I can I will hop on and tell everyone I made it through fine but other than that I probably won't push it trying to get on a computer unless just bored to death.
I haven't been doing much recently so I am expecting a quick rebound once I start cardio and really applying my diet. I will probably start a new log to keep updates on my recovery.
I probably won't be back on for a couple days after the surgery. If I can I will hop on and tell everyone I made it through fine but other than that I probably won't push it trying to get on a computer unless just bored to death.
I haven't been doing much recently so I am expecting a quick rebound once I start cardio and really applying my diet. I will probably start a new log to keep updates on my recovery.
DreamWeaver
Legend
Good luch with the surgery and a speedy recovery....
thundergod
Well-known member
Today is the big day. Good luck big Kleenster!! I'll be praying for All-Father to give you a quick and speedy recovery. :box:
.
Silver3CSRT8
Well-known member
Wishing you a speedy recovery brother in iron!
MrKleen73
Legend
Thanks guys! typing one handed and medicated. Well it was much better in there than expected. I am not even in an immobilizer, the tear was perfectly sheered so he just cut the bad spot smoothed it and was done. There was no fraying just the smooth tear. All my RC work saved my azz. So my recovery will be much easier this time around. He did say I was now arthritic in there though. Not even sure what that means to me other than more pain... If it's chronic then oh well push onward!
thundergod
Well-known member
Praise All-Father!!! :hail:
See what prayer and faith can bring about? Anything.
I'm so very glad to hear this good news brother Chris. Now it's time to embark on that road to recovery.
My doctor told me that my knee would be arthritic after I had surgery on it back in 1990. I still don't know what he was talking about. :laugh2:
Pain.....schmain......I'm in for the gain!!! :twisted:
If there's anything I can do, hit me up brotha-mang. Anytime.
DreamWeaver
Legend
Good news about recovery and yah chronic shyte does happen and it hurts, just have to work around it. It's frustrating at times but a temporary solution is usually conceivable...
rivateeye:
HereToStudy
Primordial Performance Rep
We are all behind you on the road to recovery, glad it wasn't worse buddy!
DAdams91982
Board Sponsor
Means your cartilage is wearing away from repetitious movement. It is chronic and something you will have to deal with for life. Time to start the Glucosamine/Chondroitin/MSM stack. Nothing fixes it, but that stack is the usual to keep pain away.
MrKleen73
Legend
Thanks Brother Thunder!
AMEN to that.Good news about recovery and yah chronic shyte does happen and it hurts, just have to work around it. It's frustrating at times but a temporary solution is usually conceivable...
Yes very excited.
Thanks HTS!
I wasn't sure if that meant it would always be inflamed or whatever but it means the cartilage is wearing away eh. Well like you said then time for the G/C/MSM stack. I also have Skeletal balm to help with inflammation. I have another bottle of hyaloranic acid too but will be getting another joint supplement when it is gone that has 500 mg of HA in the pills with the G/C/GSM stack. Hopefully that will do the trick.
DreamWeaver
Legend
hey Kleen how's it going ...
I got those b4 pics up you were interested in seeing, lots more size a bit sloppy but not to bad for me. Doing the need2 online contest...
Invalid Link Removed
I got those b4 pics up you were interested in seeing, lots more size a bit sloppy but not to bad for me. Doing the need2 online contest...
Invalid Link Removed
oufinny
Well-known member
I'm telling you Chris, Blue Emu is your friend and is way cheaper. It has all of those in it and the carrier makes it way more bio-available than oral ingestion.
thundergod
Well-known member
Preach it brother Fin!!! Blue Emu is a wonderful thing. :yup::yes(1):
MrKleen73
Legend
Oh I have the Blue Emu stuff at home got it a Thunder's recommendation.
The Skeletal balm has emu oil and a plethora of other stuff in it too. Both help quite a bit. However I still take an oral dose of the other joint supps for the other areas in my body not just the ones I am rubbing the liniment on. Hyaluronic Acid needs to be dosed at 500mg twice a day and I don't think there is that much in either of those products. The H.A. is what the synnovial fluid in the joints is made of. It is the viscous fluid that lubricates the joint. I want to keep that in good shape so will be concentrating on that on top of the anti-inflammatory properties of EMU oil.
MrKleen73
Legend
Yes Sir! That one honestly has no scent either.
MrKleen73
Legend
Recovery update - Somebody lifted this weekend!!!!
Man I am so lucky, the tear was basically as perfect as a tear could be to repair. It was just a torn flap of cartilage, he cut it off at the end that was attached and then resurfaced the cartilage that was under the tear and sent me on my way.
I am officially out of my sling and did my first workout on Saturday. The ortho said I could do isometrics so that is exactly what I did for chest, back and shoulders.
Chest - 5 holds until failure.
I got down on my knees and then lined my hands up on the bench where I wanted them. Set the angle of the hold in various positions through out the push up position and then walked my feet out so I was in a plank keeping arms stationary. I wasn't sure if my shoulder could handle my entire weight which is why I chose to use the bench so I would be elevated and remove a little of the resistance. I did a hold with hands out wide and about halfway down in a push up, 1/4 of the way down, & 3/4 of the way down. Then I brought my hands in closer and did another hold at about 1/3 and 2/3s push up positions. I was holding the planks for about a minute each in the beginning. Only putting my knees back down when I felt I could not hold the position any longer.
Back - 5 hold until failure.
I went to the Smith Machine and put the bar about 3.5 feet above the ground, grabbed the bar, set my arm position static then walked my lower body out until I was basically planked. I did a hold with hands out wide and about 1/4 of the way down, then 1/2 & 3/4 of the way down. Then I brought my hands in closer and did another hold at about 1/3 and 2/3s of the way down. I was holding the planks for about a minute each in the beginning. As soon as stability was in question I pulled my legs back up under me and stood up.
Shoulders. 5 holds til failurePut 225 on saftey pins in power rack, bent my legs lowering myself so I could grab the bar with shoulders somewhat flaired so that when I tried to stand back up the delts were activated by the static pulling on the bar which was basically immovable at least by my shoulders anyway. SO I basically pulled up and out against the bar to create a good amount of static resistance and once again held until failure or losing grip. Did that for 3 sets then did 3 sets of standing in the cage put the back of my hands against the support beams and tried to push the support beems out using just my delts.
Beleive it or not I had a great pump off of these isometrics. I found a way to make it intense and I really enjoyed the workout so far.
Barbell Squats - 65x25, 85x25, 105x25, 135x20, 185x20
Oh blessing of blessings. I hadn't squatted in a while due to the shoulder situation. Barbell Squatting and bad shoulders don't go well together. Even an empty bar can cause a lot of problems. So this was a big test for me. I got all the way up to 185 before I felt any kind of pressure on my shoulder that made me think it was time to stop and that was when I did.
DB Curls - 20x20, 22.5x20,
EZ Curl Bar curl 60x15, 60x15
Icaarian Seated Triceps Ext. 80x15, 95x15, 110x15, 125x12
I am about to start another log and will copy this post into it as well since it will be my recovery and cut log. I will link it up in here when done.
Man I am so lucky, the tear was basically as perfect as a tear could be to repair. It was just a torn flap of cartilage, he cut it off at the end that was attached and then resurfaced the cartilage that was under the tear and sent me on my way.
I am officially out of my sling and did my first workout on Saturday. The ortho said I could do isometrics so that is exactly what I did for chest, back and shoulders.
Chest - 5 holds until failure.
I got down on my knees and then lined my hands up on the bench where I wanted them. Set the angle of the hold in various positions through out the push up position and then walked my feet out so I was in a plank keeping arms stationary. I wasn't sure if my shoulder could handle my entire weight which is why I chose to use the bench so I would be elevated and remove a little of the resistance. I did a hold with hands out wide and about halfway down in a push up, 1/4 of the way down, & 3/4 of the way down. Then I brought my hands in closer and did another hold at about 1/3 and 2/3s push up positions. I was holding the planks for about a minute each in the beginning. Only putting my knees back down when I felt I could not hold the position any longer.
Back - 5 hold until failure.
I went to the Smith Machine and put the bar about 3.5 feet above the ground, grabbed the bar, set my arm position static then walked my lower body out until I was basically planked. I did a hold with hands out wide and about 1/4 of the way down, then 1/2 & 3/4 of the way down. Then I brought my hands in closer and did another hold at about 1/3 and 2/3s of the way down. I was holding the planks for about a minute each in the beginning. As soon as stability was in question I pulled my legs back up under me and stood up.
Shoulders. 5 holds til failurePut 225 on saftey pins in power rack, bent my legs lowering myself so I could grab the bar with shoulders somewhat flaired so that when I tried to stand back up the delts were activated by the static pulling on the bar which was basically immovable at least by my shoulders anyway. SO I basically pulled up and out against the bar to create a good amount of static resistance and once again held until failure or losing grip. Did that for 3 sets then did 3 sets of standing in the cage put the back of my hands against the support beams and tried to push the support beems out using just my delts.
Beleive it or not I had a great pump off of these isometrics. I found a way to make it intense and I really enjoyed the workout so far.
Barbell Squats - 65x25, 85x25, 105x25, 135x20, 185x20
Oh blessing of blessings. I hadn't squatted in a while due to the shoulder situation. Barbell Squatting and bad shoulders don't go well together. Even an empty bar can cause a lot of problems. So this was a big test for me. I got all the way up to 185 before I felt any kind of pressure on my shoulder that made me think it was time to stop and that was when I did.
DB Curls - 20x20, 22.5x20,
EZ Curl Bar curl 60x15, 60x15
Icaarian Seated Triceps Ext. 80x15, 95x15, 110x15, 125x12
I am about to start another log and will copy this post into it as well since it will be my recovery and cut log. I will link it up in here when done.