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Ok I decided I am going to see what the EF Crew would do right now if they were in my shoes...
First some serious background info because I know you guys can give spot on advice if given detailed info...
The reason I called upon the Alkatraz specifically to chime in is because I know he fights as well as pumps the iron.... Same training combination I have been doing myself for over 6 years.
Here goes nothing:
So....I suffered a full dislocation of my shoulder on May 31st. Also accompianyng this was a severely deep gash to forhead whch exposed to white of my skull. Throw the fractured Scapula in there for good measure and that's what I am dealing with.
Luckily I hooked up with a sports medical clinic last week. The orthopedic sports surgeon did an MRI on me and it revealed my labarum is still in tact and I can rehab with physio for a few months and go back to weights gradually to see how well the ligaments might tighten on their own as he also noticed I have genetically a large shoulder capsule. All this data makes him think I *might* be one of the lucky athletes and not need the surgery.
He then said once I'm ready to try some weights as a measuring stick, that I can reassess how well the shoulder has stabilized. If the shoulder stil feels weak and unstable or I've lost confidence in it, We can opt for surgery. (he's given me until September 16th to try to give him feedback from which we can choose to operate or not.)
Sorry if that medical data was mega boring or long winded......
Now for my 5 week post accident stats (I have been wearing an immobilizing sling for 4 weeks and been high as a kite for 2 weeks after the accident off Oxys for the pain of the deep head gash plus the broken Scapula bone) Needless to say, I could not train AT ALL, and my diet went to total hell in a hurry.
I am now 32 years old, 5'6, now only 146 pounds with about 13% bf
6 weeks ago pre injury I was 165 pounds with about 10% bf. I was deadlifting 440 and benching 300... Now a pushup is going to seem like light years away!!
You'd be surprised how fast your body can plummet from a strong little machine directly into a lump of shit so fast.....
The worst isn't totally over for me as I still have plenty of Physiotherapy ahead. I still cannot even get the injured arm to do an overhead press on its own. I can do a front raise but it feels like I am front raising a 50 pound dumbbell when totally empty-handed.
Once I am fully cleared to do weights (albeit I will be strictly forbidden from shoulder presses and probably most Pectoral pressing movements for a long time....) I am unsure how to approach lifting.
So after that background here's the questions:
Seeing as I wait till Sept 16 to see the surgeon again, what can I do in the meantime to look at least half decent from the remainder of the summer?
Could I possibly stimulate the whole body pretty well on a regimine based around SQUATS, LEG PRESSES, DEADLIFTS, ROWS & CHINUPS (if they are allowed--some say they tax the rotator cuff too much???) I could also throw in some controlled concentration curls and some easier cable movemets for triceps perhaps? I just can't bench or incline or so anything really effective for delts either aside from VERY light presses.
What about diet?
Maybe this routine could also have me increase cadio whie lowering calories and lowering carbs in an effort to look cut until September while waiting for the judgement on surgery.
I just don't wanna be so bored and demoralized. I want to look half decent for the rest of summer!!
Big appreciation to any replies...
First some serious background info because I know you guys can give spot on advice if given detailed info...
The reason I called upon the Alkatraz specifically to chime in is because I know he fights as well as pumps the iron.... Same training combination I have been doing myself for over 6 years.
Here goes nothing:So....I suffered a full dislocation of my shoulder on May 31st. Also accompianyng this was a severely deep gash to forhead whch exposed to white of my skull. Throw the fractured Scapula in there for good measure and that's what I am dealing with.
Luckily I hooked up with a sports medical clinic last week. The orthopedic sports surgeon did an MRI on me and it revealed my labarum is still in tact and I can rehab with physio for a few months and go back to weights gradually to see how well the ligaments might tighten on their own as he also noticed I have genetically a large shoulder capsule. All this data makes him think I *might* be one of the lucky athletes and not need the surgery.
He then said once I'm ready to try some weights as a measuring stick, that I can reassess how well the shoulder has stabilized. If the shoulder stil feels weak and unstable or I've lost confidence in it, We can opt for surgery. (he's given me until September 16th to try to give him feedback from which we can choose to operate or not.)
Sorry if that medical data was mega boring or long winded......
Now for my 5 week post accident stats (I have been wearing an immobilizing sling for 4 weeks and been high as a kite for 2 weeks after the accident off Oxys for the pain of the deep head gash plus the broken Scapula bone) Needless to say, I could not train AT ALL, and my diet went to total hell in a hurry.
I am now 32 years old, 5'6, now only 146 pounds with about 13% bf
6 weeks ago pre injury I was 165 pounds with about 10% bf. I was deadlifting 440 and benching 300... Now a pushup is going to seem like light years away!!
You'd be surprised how fast your body can plummet from a strong little machine directly into a lump of shit so fast.....
The worst isn't totally over for me as I still have plenty of Physiotherapy ahead. I still cannot even get the injured arm to do an overhead press on its own. I can do a front raise but it feels like I am front raising a 50 pound dumbbell when totally empty-handed.
Once I am fully cleared to do weights (albeit I will be strictly forbidden from shoulder presses and probably most Pectoral pressing movements for a long time....) I am unsure how to approach lifting.
So after that background here's the questions:
Seeing as I wait till Sept 16 to see the surgeon again, what can I do in the meantime to look at least half decent from the remainder of the summer?
Could I possibly stimulate the whole body pretty well on a regimine based around SQUATS, LEG PRESSES, DEADLIFTS, ROWS & CHINUPS (if they are allowed--some say they tax the rotator cuff too much???) I could also throw in some controlled concentration curls and some easier cable movemets for triceps perhaps? I just can't bench or incline or so anything really effective for delts either aside from VERY light presses.
What about diet?
Maybe this routine could also have me increase cadio whie lowering calories and lowering carbs in an effort to look cut until September while waiting for the judgement on surgery.
I just don't wanna be so bored and demoralized. I want to look half decent for the rest of summer!!
Big appreciation to any replies...
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