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Started By
Message
needing a bit of advice...(update below)
Posted on 2/16/23 at 9:02 am
Posted on 2/16/23 at 9:02 am
good morning, gents. i'm looking for some input on a unique situation. apologies at the beginning for the length.
i'm 56 years old, and last year i underwent both L and R TSA (total shoulder arthroscopy). the first was on 3/25, the second on 9/30. i did both in the same calendar year for insurance purposes. suffice it to say the surgeries were...for lack of a better word...violent. the heads of both humeruses have been replaced with a titanium ball, a polyethylene cup now in the glenoid, and to do that they have to cut through and separate the front delt from the pec, sever the bicep tendon (which is now anchored in the humerus with a screw), cut through the subscapularus as well as other things. PT is pretty much mandatory, and i've finished that and been released by my physical therapist. however, as a general rule the entire healing process for this particular surgery is a full year.
here's the issue...i love to lift, and i lifted a lot, for both aesthetics and health reasons. i put in a lot of work and it showed. here's me at 55 years old on March 24, the day before my first TSA...i was 5'8", 182.
i took the pic to memorialize things because i knew things were about to change radically...and they have.
because of the surgeries and particularly the TYPE of surgeries, i've been away and out of the gym for 10 months. i just started back last week and suffice to say things are very different. this is going to be a slow process as well as one where i now have medical limitations on what i can do. for example, general advice from my ortho and PT was to not push press anything over 55 lbs./arm, not because of the potential tissue or joint damage, but because it wears down the hardware. and right now, i'm having to take baby steps to get my muscles in shape in order to get back in shape. couple that with the fact that i'm using muscles i couldn't use before because of the severe glenohumerus arthritis that was the cause of my having to have the shoulder replacement surgeries. my body feels...weird. my body awareness...very different.
what was once intricate and at the same time routine is no longer either.
so my question is this...how do i approach this mentally? are their any general words of advice/wisdom you all can impart when it comes to specific exercises and lifts that will have a good impact yet abide by the weight limitations mentioned above?
where do i even begin this journey back to health and wellness?
i'm 56 years old, and last year i underwent both L and R TSA (total shoulder arthroscopy). the first was on 3/25, the second on 9/30. i did both in the same calendar year for insurance purposes. suffice it to say the surgeries were...for lack of a better word...violent. the heads of both humeruses have been replaced with a titanium ball, a polyethylene cup now in the glenoid, and to do that they have to cut through and separate the front delt from the pec, sever the bicep tendon (which is now anchored in the humerus with a screw), cut through the subscapularus as well as other things. PT is pretty much mandatory, and i've finished that and been released by my physical therapist. however, as a general rule the entire healing process for this particular surgery is a full year.
here's the issue...i love to lift, and i lifted a lot, for both aesthetics and health reasons. i put in a lot of work and it showed. here's me at 55 years old on March 24, the day before my first TSA...i was 5'8", 182.
i took the pic to memorialize things because i knew things were about to change radically...and they have.
because of the surgeries and particularly the TYPE of surgeries, i've been away and out of the gym for 10 months. i just started back last week and suffice to say things are very different. this is going to be a slow process as well as one where i now have medical limitations on what i can do. for example, general advice from my ortho and PT was to not push press anything over 55 lbs./arm, not because of the potential tissue or joint damage, but because it wears down the hardware. and right now, i'm having to take baby steps to get my muscles in shape in order to get back in shape. couple that with the fact that i'm using muscles i couldn't use before because of the severe glenohumerus arthritis that was the cause of my having to have the shoulder replacement surgeries. my body feels...weird. my body awareness...very different.
what was once intricate and at the same time routine is no longer either.
so my question is this...how do i approach this mentally? are their any general words of advice/wisdom you all can impart when it comes to specific exercises and lifts that will have a good impact yet abide by the weight limitations mentioned above?
where do i even begin this journey back to health and wellness?
This post was edited on 12/18/23 at 7:04 pm
15
Posted on 2/16/23 at 9:37 am to Kyrie Eleison
quote:
the surgeries were...for lack of a better word...violent
That's never how you want to hear a surgery described.
I don't have any specific advice to your situation but that picture of you at 55 proves that you are a beast already mentally. Maybe set some achievable goals about a month out and start hitting them to build up your momentum.
Your picture at 55 is my new goal for 45.
Posted on 2/16/23 at 9:41 am to Kyrie Eleison
quote:
so my question is this...how do i approach this mentally? are their any general words of advice/wisdom you all can impart when it comes to specific exercises and lifts that will have a good impact yet abide by the weight limitations mentioned above?
just understand its gonna be a slow progress overall
to help mentally i would find something like ssb squats or even hanging from a bar or farmrers walk and try and PR every time in the gym, run some form of an Linear progression
i will i highly suggest looking at Joe Defranco stuff on instagram. he had surgery 2 years ago on his shoulder, he documents the whole journey, the little things he did to help the process etc
as far as programming
1) you dont need press to get big shoulders- joe and Jim smith have tons of non press shoulder workouts that blow up the shoulders
2) you dont need bench to get big chest. rings can make a huge difference here
3) you dont need to squat with a straight bar anymore, use a ssb, buffalo type bar
make sure you warm up really well everytime from now on.
try looking at Jim Smiths Ageless Athlete system. I think you would really like it.
in the end though, from the picture its obvious you know wtf you need to do. just have to make smart subs on things and take it nice and slow.
slow progress with no pain is much better than no progress due to lots of pain.
figure out ways to make light weights hard and work the system. blood flow restriction training is another way i failed to mention
Posted on 2/16/23 at 10:27 am to Kyrie Eleison
I was waiting for 777 to post and he did. He has the best advice.
Posted on 2/16/23 at 10:35 am to jose
quote:
I was waiting for 777 to post and he did. He has the best advice.
yeah always solid advice there.
Just know there are ways to alter and change to keep going. i know you'll get there. i wish i had more specific advice for you but just want to give you some encouragement and let ya know to keep on trucking on .
Posted on 2/16/23 at 11:43 am to Kyrie Eleison
No training advice on this one, just wanted to say you look awesome for 55 dude… fitness progress isn’t perfectly linear. You’ll get where you wanna be. You’ve given pups like me a good bar to set for our 50s! Sending positive vibes man!!
Posted on 2/16/23 at 11:46 am to Chief316
thank you...i'm grateful for ALL words of encouragement and advice. appreciate y'all taking the time chime in. keep it coming!
Posted on 2/16/23 at 11:53 am to Kyrie Eleison
No advice here, but you look like a jacked Bryan Cranston. Hope it works out for you baw
Posted on 2/16/23 at 12:07 pm to Ingeniero
quote:
jacked Bryan Cranston
I was thinking Thomas Haden Church. Good luck on your recovery OP and keep us posted! You are an inspiration to us young bucks.
This post was edited on 2/16/23 at 12:18 pm
Posted on 2/16/23 at 12:20 pm to Kyrie Eleison
Are you related to John Cena?
Great picture brother. You know your stuff and will have no problem getting back to where you want to be.
The only advice I can give is go light weight for as long as you have to. Your form will benefit also. Keep it light and hypertrophic as long as you need and be ok with slow progress versus no progress.
Great picture brother. You know your stuff and will have no problem getting back to where you want to be.
The only advice I can give is go light weight for as long as you have to. Your form will benefit also. Keep it light and hypertrophic as long as you need and be ok with slow progress versus no progress.
Posted on 2/16/23 at 12:54 pm to pwejr88
As I’ve gotten older and had numerous surgeries and the accompanying arthritis issues, I’ve focused more on getting cut and lean. It’s more about higher reps and lower reps for me. You gotta do you but you obviously have built the mass which has memory maybe focus on the appropriate exercises due to your circumstances. Congrats on your journey. I’m 62 BTW
Posted on 2/16/23 at 1:16 pm to Kyrie Eleison
Great base and muscle memory there. I'd just say control what you can , you could have a cleaer diet than ever, get really strong on legs, etc... while you get going really slowly on upper body again
Posted on 2/16/23 at 1:37 pm to Kyrie Eleison
My heart goes out to you. I've been through surgeries including one last year but nothing to the level You are experiencing. I know you have to be one mentally tough sun of a buck to complete the rehab after those two surgeries.
Like.others have said... Just need to find alternate ways to work those muscles. I'll bet you find a new way to crush it, baw.
Like.others have said... Just need to find alternate ways to work those muscles. I'll bet you find a new way to crush it, baw.
This post was edited on 2/16/23 at 1:39 pm
Posted on 2/16/23 at 2:56 pm to Kyrie Eleison
First of all, I’m honored to be in your presence and I admire your billboards. I hope I can help you Get it Done
Get on some bpc 157, gurt, and these collagen pills from Costco where you take 6 a day
Next I’d say get on the dip machine where you can set a weight where it supports you and it’s not full body weight. Also hit some bench on the smith machine with light weight
Hope this helps
Get on some bpc 157, gurt, and these collagen pills from Costco where you take 6 a day
Next I’d say get on the dip machine where you can set a weight where it supports you and it’s not full body weight. Also hit some bench on the smith machine with light weight
Hope this helps
Posted on 2/16/23 at 4:09 pm to Kyrie Eleison
As someone who is and has been in similar circumstances, I can relate. 777 had some great advice as he always does. Learning how to make light weight harder, etc. Muscle growth is largely related to TUT (time under tension), so perhaps you accentuate the eccentric part of the movement more, higher rep sets, less rest between sets, things of that nature.
Addressing your main questions regarding the mental side, I don't even know you but from what you said and what you have been through, you have already established that you have what it takes! I would add that when I had my shoulder surgery (just one, but I will need both done), I would try to win the "mind games", find other goals, etc like wanting to bring up my lower half better to match my upper half, that would give me a sense of accomplishment. I would re-define/create goals that kept my morale up, focus on improving my weak spots, etc. Physical setbacks would also heighten my desire to clean up my diet better, do all the other "little things" that would make up the difference so to speak.
Hope this helps, best of luck, stay the course, God speed!
Addressing your main questions regarding the mental side, I don't even know you but from what you said and what you have been through, you have already established that you have what it takes! I would add that when I had my shoulder surgery (just one, but I will need both done), I would try to win the "mind games", find other goals, etc like wanting to bring up my lower half better to match my upper half, that would give me a sense of accomplishment. I would re-define/create goals that kept my morale up, focus on improving my weak spots, etc. Physical setbacks would also heighten my desire to clean up my diet better, do all the other "little things" that would make up the difference so to speak.
Hope this helps, best of luck, stay the course, God speed!
Posted on 2/18/23 at 5:45 pm to Kyrie Eleison
i’m beyond grateful for the input, encouragement and advice on this thread. with y’all’s permission I’d like to document and track my progress on this thread and continue to get some input and hopefully continued encouragement. would y’all be okay with that? i’ll gladly give you all some history and background. i think y’all will find it interesting to say the least.
Posted on 2/18/23 at 6:10 pm to Kyrie Eleison
Have at it brother, whatever works to keep you consistent
Posted on 2/18/23 at 6:40 pm to Kyrie Eleison
quote:
i’m beyond grateful for the input, encouragement and advice on this thread. with y’all’s permission I’d like to document and track my progress on this thread and continue to get some input and hopefully continued encouragement. would y’all be okay with that? i’ll gladly give you all some history and background. i think y’all will find it interesting to say the least.
I know you said you proceeded with both surgeries due to insurance reasons, but you also did yourself a huge favor physically.
Therapy becomes more and more difficult with age. Knocking them both out relatively young will be a blessing in the future.
Here's to your recovery and hopeful return to beasthood.
Posted on 2/18/23 at 7:07 pm to lsu777
thank you. here’s the deal. i started working out 11 years ago. i started because i’m a recovering addict; right now I’m 12 yrs, 3 months clean. addiction is a spiritual, emotional and physical disease. my meetings did a great addressing the first two, horribad with the last issue.
so i starting running, then a few months later lifting. Long story short, within 10 months i would wake and run 2 miles or run 2 at lunch, get off work and go home and change, then lft did about an hour, followed by yoga, then during summer I’d run bleachers. keep in mind i was a mere 46 y/o, so things came easy.
Long story short, I’ve been doing this 11 years or so now, and my arthritis final caught up with me. so i had the 2 TSAs above, and did them drug free. I’m immensely proud of that far more than anybody else, but it’s made things hard. the price we pay.
gotta run for now, I’ll be back soon.
so i starting running, then a few months later lifting. Long story short, within 10 months i would wake and run 2 miles or run 2 at lunch, get off work and go home and change, then lft did about an hour, followed by yoga, then during summer I’d run bleachers. keep in mind i was a mere 46 y/o, so things came easy.
Long story short, I’ve been doing this 11 years or so now, and my arthritis final caught up with me. so i had the 2 TSAs above, and did them drug free. I’m immensely proud of that far more than anybody else, but it’s made things hard. the price we pay.
gotta run for now, I’ll be back soon.
Posted on 2/20/23 at 12:20 pm to Kyrie Eleison
i figuring this thing out, i think, and coming up with a doable plan that should get better as i physically get acclimated and continue to heal.
my typical chest day prior to surgery was a pyramid set of 10,8,6,4,2,10. i last did flat bench about 2 years prior to surgery...after that it became too painful for my shoulders to continue. a typical routine would have been 205 x 10, 225 x 8, 265 x 6, 285 x 4, 305 x 2, 235/245 (depending on whether i was feeling it) x 10. i'd follow that with slight inclined dumbbell presses (3 x 12) and fly machine. i never do more than three exercise per muscle group, and only 2x week per group. i rest no more than 1 min between sets if at all possible.
the two years prior to surgery i had to modify my routine by using Hammer machines. i concentrated more on incline rather than straight chest work, but would still follow the same rep pyramid above.
i don't think the rep pyramid is feasible anymore, at least not now. as mentioned above, the plan is to do higher reps and less weight, and hopefully achieve a similar affect given my base. i'll still build up the weight, but will do so safely and won't work to failure...at least not any time soon. i can do dumbbell presses again (seeing progress in my ROM for my shoulders is a great feeling), so that'll be a part of the routine, but barbell bench will never again be on the menu. so i'll be sticking with the Hammer machines. but honestly, they're not so bad at all...all i give up is the secondary support muscles, and i get a much better "squeeze" at the the 80%-100% range of the lift.
back routine was similar, but deadlifts are off the table for now due to the stretch in the shoulders being too much for the time being. given that pull exercises don't exert near the stress on my repairs that push exercises do, i'm more comfortable going with a pyramid in the next couple of weeks. for now it'll be high rep/low weight on lat concentration exercise (i can also do lat pull for the first time in ages where i can actually sit up straight and pull down to my upper chest...a goddamn miracle i thought i'd never see again). my goal is 2 x 10 pull-ups by the 6 month mark, so we'll see. lower back will be back extensions, seated row, etc. it's exciting to actually be able to really pinch my shoulder blades again, so i'll be doing that as much as possible.
arms...tough one as they still carry a lot of the surgical trauma. dips are no longer a thing, and i LOVED doing weighted dips. but i'll get there. for now the horseshoe gets rope pulldowns, brain crushers and one armed cable pulldowns...bicep is a bitch because they severe the bicep tendon and reattach it to the humerous, or so i'm told. i ended up with "Popeye" biceps, but dammit they're sore. so it'll be a lot of iso dumbbell work as well as some cable isolation.
legs...no issues other than putting a whole lot of weight on the shoulders. my last 2 years i was unable to do squats without the cheater bar because i couldn't position my arms on the bar for safety and balance. so i've been using the cheater for now will continue to do so. hacks or leg press and RDLs complete my leg day.
cardio...i spend 20-30 mins before my workout doing some light cardio, usual a brisk walk or light jog. the wife bought an elliptical to replace the broken one we've had in the garage, so i'll add that in the morning, too...probably 20 additional minutes. i do cardio before my workout to get my heart rate up in addition to blood flow.
someone above mentioned eating super clean, and i'm back on that train. being down for so long my diet went to shite due to the mental "frick its" from sitting around. rational...no; real life...you bet. i'm lactose intolerant, so my shakes are pea protein (yep...vegan supplements) but i'm not vegan or vegetarian. but swear to god i've seen far more effect from this particular protein than any other i've used. my typical breakfast shake consistent of 1.5 cups of oat milk, half a banana, good handful of spinach or kale, tablespoon of peanut better, one raw egg, a tablespoon of a seed mixture (chia, hemp and flax) a tablespoon of raw honey, a scoop of collagen powder and 2 scoops of Naked Pea Protein...it's the only vegan protein that is a complete protein (eg has all the amino acid compounds). post workout is simply the pea protein and oat milk that i drink with supper. i've stopped going out to eat for lunch, instead i'll bring lunch which is typically 8 oz. of some lean fish, beef or chicken and 2 servings of lightly sauted or raw veggies, usually green, and 2 oz. brown rice...or a salad/fruit combo. supper is the same. 64 oz. of water throughout the day, and have a pre-workout regimen of half a banana, a heaping tablespoon of peanut butter and 12 oz water mixed with l-carnitine and l-glutamine. weekends i eat like the good coonass i am...but within reason. i still keep an eye on things.
that's where i'm at now...it's been consistently successful for me in the past, but would love some insight, feedback and thoughts.
and thanks...i appreciate the input and encouragement more than you know.
my typical chest day prior to surgery was a pyramid set of 10,8,6,4,2,10. i last did flat bench about 2 years prior to surgery...after that it became too painful for my shoulders to continue. a typical routine would have been 205 x 10, 225 x 8, 265 x 6, 285 x 4, 305 x 2, 235/245 (depending on whether i was feeling it) x 10. i'd follow that with slight inclined dumbbell presses (3 x 12) and fly machine. i never do more than three exercise per muscle group, and only 2x week per group. i rest no more than 1 min between sets if at all possible.
the two years prior to surgery i had to modify my routine by using Hammer machines. i concentrated more on incline rather than straight chest work, but would still follow the same rep pyramid above.
i don't think the rep pyramid is feasible anymore, at least not now. as mentioned above, the plan is to do higher reps and less weight, and hopefully achieve a similar affect given my base. i'll still build up the weight, but will do so safely and won't work to failure...at least not any time soon. i can do dumbbell presses again (seeing progress in my ROM for my shoulders is a great feeling), so that'll be a part of the routine, but barbell bench will never again be on the menu. so i'll be sticking with the Hammer machines. but honestly, they're not so bad at all...all i give up is the secondary support muscles, and i get a much better "squeeze" at the the 80%-100% range of the lift.
back routine was similar, but deadlifts are off the table for now due to the stretch in the shoulders being too much for the time being. given that pull exercises don't exert near the stress on my repairs that push exercises do, i'm more comfortable going with a pyramid in the next couple of weeks. for now it'll be high rep/low weight on lat concentration exercise (i can also do lat pull for the first time in ages where i can actually sit up straight and pull down to my upper chest...a goddamn miracle i thought i'd never see again). my goal is 2 x 10 pull-ups by the 6 month mark, so we'll see. lower back will be back extensions, seated row, etc. it's exciting to actually be able to really pinch my shoulder blades again, so i'll be doing that as much as possible.
arms...tough one as they still carry a lot of the surgical trauma. dips are no longer a thing, and i LOVED doing weighted dips. but i'll get there. for now the horseshoe gets rope pulldowns, brain crushers and one armed cable pulldowns...bicep is a bitch because they severe the bicep tendon and reattach it to the humerous, or so i'm told. i ended up with "Popeye" biceps, but dammit they're sore. so it'll be a lot of iso dumbbell work as well as some cable isolation.
legs...no issues other than putting a whole lot of weight on the shoulders. my last 2 years i was unable to do squats without the cheater bar because i couldn't position my arms on the bar for safety and balance. so i've been using the cheater for now will continue to do so. hacks or leg press and RDLs complete my leg day.
cardio...i spend 20-30 mins before my workout doing some light cardio, usual a brisk walk or light jog. the wife bought an elliptical to replace the broken one we've had in the garage, so i'll add that in the morning, too...probably 20 additional minutes. i do cardio before my workout to get my heart rate up in addition to blood flow.
someone above mentioned eating super clean, and i'm back on that train. being down for so long my diet went to shite due to the mental "frick its" from sitting around. rational...no; real life...you bet. i'm lactose intolerant, so my shakes are pea protein (yep...vegan supplements) but i'm not vegan or vegetarian. but swear to god i've seen far more effect from this particular protein than any other i've used. my typical breakfast shake consistent of 1.5 cups of oat milk, half a banana, good handful of spinach or kale, tablespoon of peanut better, one raw egg, a tablespoon of a seed mixture (chia, hemp and flax) a tablespoon of raw honey, a scoop of collagen powder and 2 scoops of Naked Pea Protein...it's the only vegan protein that is a complete protein (eg has all the amino acid compounds). post workout is simply the pea protein and oat milk that i drink with supper. i've stopped going out to eat for lunch, instead i'll bring lunch which is typically 8 oz. of some lean fish, beef or chicken and 2 servings of lightly sauted or raw veggies, usually green, and 2 oz. brown rice...or a salad/fruit combo. supper is the same. 64 oz. of water throughout the day, and have a pre-workout regimen of half a banana, a heaping tablespoon of peanut butter and 12 oz water mixed with l-carnitine and l-glutamine. weekends i eat like the good coonass i am...but within reason. i still keep an eye on things.
that's where i'm at now...it's been consistently successful for me in the past, but would love some insight, feedback and thoughts.
and thanks...i appreciate the input and encouragement more than you know.
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