Bicep Blog - a tale of a tear, and recovery - mental and physical!
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87.7kg 12.2%BF.<br />
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Not as bad as I thought I'd be, have been too scared to get on the scales!!!<br />
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And with all this rain, have not been able to get onto the road bike and hit some good long rides to fill in the time.<br />
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Otherwise all going as (I guess) it should. See surgeon on the 20th next. -
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 />
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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 />
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How's your knee doing? -
bonus bounds time - after my millionth chest workout in the snmith machine. Did some incline press with the bar, only light, but no problem with bicep. Then some seated close grip rows, again very light as some of these rowing exercises can get into the biceps. But nice and light, it worked well, could feel into my back nicely. Smith machine upright rows also worked, so might be able to cobble togther a back workout tomorrow, yay.
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Sooo, keep on hurrying up and waiting. More weeks of sweet FA on the horizon after visit to surgeon. All going well, tendon joined up well etc, range of motion good (full actually), everything as it should be. Still wants no loading of the muscle for at least another 4 weeks, and then GRADUALLY get back into loading and working the muscle. <br />
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All good, bored titless though. -
bah, gradually!! the last think you want to hear when you are champing at the bit to get stuck in!! However it is good to hear things are progressing well, better for your long term training and competing.
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and while I am following my docs instructions to the letter (now that could be a Tui billboard), I have maanged two rows on the concept 2. A 5k in 19:07, and a 2k in 7:41. Felt a little sore in the bicep after the 5k row, so only did 2k the second time. Good to row though, but arm defo not right for that either yet. Will have to stick to the weights for now.
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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 />
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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 />
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How's your knee doing?<br />
[/quote]<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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...!!
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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 />
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Simple as too.<br />
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300 walking lunges, followed by 150 hamstring curls.<br />
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And we're done.<br />
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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 />
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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 />
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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!
Amazon.com: Books