The Comeback, Beyond Shoulder Surgery!

[TarekF]

So its been about 4 months since my shoulder surgery. Things have been mediocre. To tell the truth I am not healing near as quickly as I would like. Recently I have been starting to run again, very slowly, since I do barefoot. I always make sure I start too slow and not get up in mileage fast enough, rather than the alternative, injury.

So I have basically been doing my rehab exercises along with reverse flys, pull ups (only a few every other day) and pushups (again only a few real ones, then a bunch of knee ones).

My shoulder is still stiff and occasionally will hurt a bit in certain ranges of motion.

I have gotten back on the road bike, and in fact am transitioning to all bicycle transportation. Or rather, have already transitioned as I haven't used my car for a good 2 weeks and am selling it.

Today I did 15 minutes of moderate paced running followed by 45 minutes of spin biking. The plan is 3 days a week of running, one of which will be speedwork in shoes for the anaerobic benefits. And one day a week of powerlifting (not too hard yet, but for the sake of preventing injury i think it helps).

The rest of the days I will do rehab exercise and forearm stuff to get ready for climbing again.

TRF

[Darcy]

*So much respect* for all the work and patience and struggle it is coming back from any sort of injury - especially a major one like this!

[JP]

good luck with the comeback!

have gone through one of similar kinds of things myself too in the past...

[TarekF]

Thanks guys, I am hoping it will not be long before I am climbing again

Anyway, yesterday did a mile of barefoot running followed by an 18 kilometer bike ride to the downtown campus of ASU, where I work. So it was a pretty good workout, especially since there was a bunch of wind yesterday, and rain at night (so I took the train most of the way and only biked a few kilometers in the rain).

Today I am planning to do some bodyweight stuff. Pushups, Pullups, shoulder stuff, squats and core. Just a normal bodyweight routine. I am thinking of joining a nearby gym when I start doing actual lifting, which should be within 2 or 3 weeks more. My shoulder is really gaining strength fast.

TRF

[TarekF]

Figured id start the log back up,

So its been about a year or so since my surgery. I can do pullups, lift weights, do most everything i used to. I haven't been climbing though due to financial reasons.

Usually have been lifting once a week and running 2-3 times. Also usually do a day of core.


So today ran 3 miles in the morning

[TarekF]

Lifted weights today.

Since i dont have a squat rack i do around 50 with a moderate weight. Not ideal, but im not near a gym at the moment.

Shoulder press 5x5- 75lbs (yay! my shoulder is getting stronger, last week could only do 2 sets of 5 at 75)
Bent over row 5x5- 110lbs
Upright row 2x5- 75lbs
Pullups 3x5- bodyweight with 10 pounds on an improvised weight belt
Pullups 1x5- bodyweight

Took 40 minutes or so, can't wait to be able to do squats for real though, these take so long.

My pullups were not as strong today as usual, but i think its because i expended myself increasing my shoulder press. Even though 75 is light to many, for a scrawny guy like me im proud to have accomplished a 10lbs increase in strength over 3 weeks of 1 lift a week (thats about when i started lifting again)