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Quiet Storm; The Rebirth of KB - My recovery journal
- Thread starter KillahBee
- Start date
KillahBee
New member
And I went to see an ortho surgeon. First off, I picked the guy cause he was fucking Italian. The guy walks in and he looks like some carpet salesman from Ohio.
Anyway, we talked. He was attempting to push PT on me and I told him to go fuck himself. I've done that for years with no result. So, MRI. Then perhaps an injection.
He seems to think it's either bicep tendonitis or a partial tear in the RC.
I'm goin back East til Dec 20th then to Miami the 27th thru the 4th so we'll see when I can fit in the MRI.
Anyway, we talked. He was attempting to push PT on me and I told him to go fuck himself. I've done that for years with no result. So, MRI. Then perhaps an injection.
He seems to think it's either bicep tendonitis or a partial tear in the RC.
I'm goin back East til Dec 20th then to Miami the 27th thru the 4th so we'll see when I can fit in the MRI.
KillahBee
New member
Mon, 12/10:
DB pr:
30sx8
40sx10
45sx8
50sx8
55sx6
DB incl:
40sx10
45sx8
45x6
50sx4
Flyes:
105x12x4
Cables:
60sx12
70sx12x3
set 1 to 70s
Dips:
x12x4
Tri ext:
50x15x2
60x10
x9
DB OH ext:
40x12x4
RC was killing me, real bad pain. Was also on an empty stomach cause I had to do morning training. I'm leaving for NYC today. Be there thru the 20th. I may take the rest of the week off from training, give the shldr a breather. I don't know tho. That doesn't sound fun.
DB pr:
30sx8
40sx10
45sx8
50sx8
55sx6
DB incl:
40sx10
45sx8
45x6
50sx4
Flyes:
105x12x4
Cables:
60sx12
70sx12x3
set 1 to 70s
Dips:
x12x4
Tri ext:
50x15x2
60x10
x9
DB OH ext:
40x12x4
RC was killing me, real bad pain. Was also on an empty stomach cause I had to do morning training. I'm leaving for NYC today. Be there thru the 20th. I may take the rest of the week off from training, give the shldr a breather. I don't know tho. That doesn't sound fun.
KillahBee said:
Hey bro, I saw an exercise on another forum you should try for your RC. I can't access it here at work, but I'll edit this post with it (or link you) when I get home.
Basically, as I remember it, you use a broomstick (or similar) and hold it out in front of you, and use a wide enough grip so you can bring it up over your head and behind your back. You can also use a rolled up beach towel (if you can get one that's long enough). Some have found this to be a little easier if your shoulders are horribly inflexible.
One rep is from in front to behind to back in front. Do 50 reps once a day. Warm up some first - rotate your arms 20 times each direction to warm up your shoulders. Obviously if you are doing shoulders that day, you would be nice and warmed up to do these right after your workout.
Picture arms straight out in front of you about shoulder height. As you're holding the stick, rotate up over your head to again about shoulder height behind you (if you can't reach that point, keep working until you eventually do).
Here's the rest of the info:
Keep your arms STRAIGHT all the way through the reps. Do this exercise carefully/controlled and slowly, don't just whip through it. If your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over and keep them straight and they start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too). Push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back. Your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise. Do this once a day at nite as many times a week as you can. Sometimes I have people do it every single day, but every time you do it try to move your grip inward (thats the key). Its' going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks.
Try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter. Really try to push what you can do stretchwise once your warmed up here. This sounds easy but your going to be cursing after you get to your 25th revolution. I've cured too many shoulder problems with this simple movement now its pretty ridiculous. This and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis.
To give credit where it's due, this was taken from IntenseMuscle, written/posted by DC.
Last edited:
KillahBee
New member
Fri, 12/21:
Back from that horrendous trip. Fuck, I suck.
Hypers:
10x12
25x12x2
add a set
DB dl's:
40sx12x4
incr to 45s
PU:
x15
x12x3
BO db rows:
35sx10
45sx8
50sx6
x6
Increase set 4 to 55s
1-arm lat plldwns:
65sx10
70sx8
75sx6
80sx6
T-bar rows:
50x12
55x10
60x8
65x6
DB preachers:
25x10x3
x8
20sx12
BB curls:
55x10
60x8
65x6
70x4
Hi cable curls:
2 sets of something for something
Back from that horrendous trip. Fuck, I suck.
Hypers:
10x12
25x12x2
add a set
DB dl's:
40sx12x4
incr to 45s
PU:
x15
x12x3
BO db rows:
35sx10
45sx8
50sx6
x6
Increase set 4 to 55s
1-arm lat plldwns:
65sx10
70sx8
75sx6
80sx6
T-bar rows:
50x12
55x10
60x8
65x6
DB preachers:
25x10x3
x8
20sx12
BB curls:
55x10
60x8
65x6
70x4
Hi cable curls:
2 sets of something for something
