Bicep Blog - a tale of a tear, and recovery - mental and physical!
-
Still good to get a sense of what you can and can't do at the moment. But go easy on it mate - last thing you want is to rip it again finding out you can't do a certain exercise! So no 30kg dumbbell curls!<br />
<br />
You've spoken to other people who've had the same injury aye? what sort of timeframe did they talk about in terms of recovery? -
[quote name='BartMan' timestamp='1345437023' post='305343']<br />
been training right through but for anything biceps related, so back workouts and obviosuly biceps have been off the menu big time. but legs, chest and shoulders in the Smith machine have been getting a caning! Did some bicep curls for the first time on Sunday, 4kg dumbells. Can't feel anything untoward when I do that, so it must be healing or sometrhing. 6 weeks I think last Friday.<br />
<br />
Check up with surgeon now next tuesday, be interesting to seee progress from there and what the plan is. Seem to have full range of motion, still a little numbness though, but other than a shrunken upper arm and a scar, all systems are go!<br />
<br />
How's your knee doing?<br />
[/quote]<br />
<br />
Sorry for the late reply. We moved flats and had to wait 2 weeks for the modem to turn up. (Joys of the gf leaving it to the week of moving to organise an internet account haha).<br />
<br />
Knees going ok. Finally got back to full duties at work which is a huge relief. Even though Im on a pretty shitty wage, its not until you only get 80% of your wage do you learn to appreciate getting a full pay haha.<br />
<br />
Rehab has been bloody slow and its taken almost 9 weeks to start finally getting some gains in my exercises. my biggest issue is that I can't straigthen my knee on my own accord. The phsyio can force the knee to get within the range of movement which means that there isnt a block within my knee thankfully. As if there was it would probably mean another surgery. <br />
<br />
ive been thrashing the rehab with a 20min bike every morning and body weight exercises at night. After speaking to the physio over the weekend it sounds like Ill be up to doing some light weights at the gym next week (leg press etc) which will be nice for a change.<br />
<br />
I wish Ild taken weekly photos of my legs to capture the difference in sizes between the two. My left leg is about half the size of my good one. I have to make a good effort at putting even weight on both legs when Im standing.<br />
<br />
I joked with the phsyio about how the boys were giving me shit for being unfit and out of shape, and that I was dreading getting back into running again and she just told me straight out that it will be another 3-4 months before I can run again <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/dash2.gif' class='bbc_emoticon' alt=':Bang_Head:' /> -
chubbs, how's your walking going? You able to go walking OK yet? Head to the hills I reckon!! Start recording time and even if you add a minute each day, it'll soon add up. Walk out for ten minutes, back in whatever it takes. All of course if you are allowed and able to!!<br />
<br />
<br />
Great workout for me today - shoulders, and slammed to pieces. Have got hold of some brilliant books on weight training - will add a link at the end here, worth their weight in gold. But your lat raises, says to have a weight that you are able to HOLD for a moment at the top of the range of movement. So weight lifted has dropped, intensity is up about a million percent. <br />
<br />
only thing I could not manage to day was the clean and press, so super setted upright rows and BB press. Shoulders whacked to pieces.<br />
<br />
<br />
This website has free delivery. WE got all three, but if you were just going to get 1, i would get the first link. <br />
<br />
<br />
-
yeah, being an isolation exercise don't need heavy weight, just strict form this guy reckons. WE call these books our bibles. When we are going to work out a body part we are reading up on them before we hit the gym. They ARE everything that you've always wanted in a work out book. What exercises to do, what order to do them in, when to do them, why to do them, hell almost down to what colour socks to wear for most benefit they are that detailed...!!
-
BOOM, here's a tickler if you're at a loose end on a Saturday 5 weeks out from Nationals and want to come in with legs that make razors look blunt....<br />
<br />
Simple as too.<br />
<br />
300 walking lunges, followed by 150 hamstring curls.<br />
<br />
And we're done.<br />
<br />
Lunges took about 12 odd minutes, was outside the gym in an empty section that was 50 lunges long! Then the hammy curls ended up with 24 on the machine, doing around 20 at a time, pause, 20 more, pause, until 150 were demolished.<br />
<br />
Great pain inducer! -
weights when you do low numbers is sweet. Also try them in a SMith Machine. feet well in front of bar, and step back with alternate feet. Can load up a bit of weight that way, is hard work even just doing 20 (10 each leg). Dumbells, you can sling them up onto your shoudlers, which stops any lean forward!<br />
<br />
but for the 300, no weight is FINE, and today my legs are shot. Quads and hamstrings and glutes. Fine so lons as I don't flex a thing! -
Was that 300 each side? Thats insane. Hows the progress with your bicep?<br />
<br />
With the leg, I am able to walk, and can handle walks most days. With working as a teller in a bank I have to be careful with how much I do before and after work because Im on my feet and up and down most of the time. The most important thing for me is to keep the pain killers up.<br />
<br />
Are you able to do squats at all? -
nah, that would be insane, it was 300 total, and that took 12 minutes at any rate. I think I would draw the line at 25 minutes of lunges....!!!<br />
<br />
Squats, yep, they are no worries. Finishing with 2 sets of 20 at the end of our current leg workout. Next one sees us supersetting 8 squats with 60 lunges....<br />
<br />
Lunges, I always thought they were a wussy girl thing. Not even ouw! -
Interesting reading this and your treatment for this one Bart. Seems you have to be a bit more careful with the bicep eh. Have done my achilles and have done a bit of reading and they are pretty aggressive with the treatment for it these days. Doc reckons back playing sport in 3 months! No weight bearing for the first four weeks (post op which needs to be done within 7-10 days of injury) then on a boot with heel wedges for another four, then four weeks of rehab.
-
yeah dunno he's been pretty insistent that I do NOTHING on the repair job. I go see him again Thursday for hopefully the last check up. have been adding weight to bicep curls and have ahd a few physio sessions with the physios just getting in with massage to attack the scarring more than anything.