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Post by mrbeefy on Jul 5, 2008 10:49:29 GMT -5
7-5-08 Thanks Rich! I appreciated all your kind words and advice...keep it coming Bro! Rehab is coming along nicely. [glow=red,2,300]THE BRACE IS HISTORY![/glow] Todays Pic: ![](http://img184.imageshack.us/img184/8433/7508sh4.th.jpg) Tomorrow it will be 4 weeks since the surgery. PT has me doing rehab exercises with light weights and bands now. Feels pretty good. Looking forward to the challenge and the return to training. Picked up a new book to read last night: "The Mental Edge: Maximizing your Sports Potential with the Mind-Body Connection" by Kenneth Baum. Looks pretty good thus far. Thanks again everybody for keeping on me and pushing me along. PLEASE continue to add your comments and words of wisdom. I read every one intentley and try to absorb and apply what you say. As I progress, those words will be more and more important. KEEP IT COMING! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Frank
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Post by fit on Jul 5, 2008 11:33:44 GMT -5
WOW! You seem to really be coming along quickly, bud! Amazing what modern tech and willpower can accomplish. Still- baby steps, right? Wouldn't want to go through the next 30 years known as "The one-armed waonder" right? ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Roger on Jul 5, 2008 11:52:57 GMT -5
THE BRACE IS HISTORY! That is great Frank. Just remember to think it through before you do.
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Post by mrbeefy on Jul 8, 2008 5:42:16 GMT -5
7/7/2008
REHAB
Hand Bike 10 minutes
Bicep Curls 5 lbs 3 sets of 30 reps Pronated Bicep Curls 5 lbs 3 sets of 30 reps Hammer Curls 5 lbs 3 sets of 30 reps All the same above again, except on cable machine
Front Raises 5 lbs 3 sets of 30 reps Side Raises 5 lbs 3 sets of 30 reps Bent over Raises 5 lbs 3 sets of 30 reps
Stretching of Bicep Tendon 10 minutes
Then to Massage Therapy Deep Tissue~Worked on numbness of thumb
Coming along nicely. 5 lbs is no biggy, until you do continuos 3 sets of 30 reps supersetted! Forearm was getting a little tired.
Grip was with the thumb over the top, NOT wrapped around the bar. PT said this was to build grip strength and take any pressure off the radial nerve while exercising.
Here is the "tentative" Recovery workout I'm considering for August through December. Any Thoughts?
Frank's Bicep Tendon Recovery Workout July through December 2008 ALWAYS WARM UP / DO NOT HURRY FOR ANY REASON * (LOOK AT YOUR LEFT BICEP!) Date Week 7/7/2008 1 OFF OFF OFF OFF OFF Lights weights/bands 7/14/2008 2 OFF OFF OFF OFF OFF Per MD and PT 7/21/2008 3 OFF OFF OFF OFF OFF 7/28/2008 4 OFF OFF OFF OFF OFF 8/4/2008 5 5x5x135 Squats 5x5x135 Squats 5x5x135 Squats Light Assistant Work 8/11/2008 6 Monday Wednesday Friday Bench Curls Bench Curls Bench Curls 5x10x45 5x10x5 5x10x100 5x10x5 5x10x100 5x10x10 Squat Triceps Squat Triceps Squat Triceps 5x5x135 5x10x10 5x5x135 5x10x10 5x5x135 5x10x15 8/18/2008 7 Bench Curls Bench Curls Bench Curls 5x10x150 5x10x15 5x10x150 5x10x15 5x10x150 5x10x15 Squat Triceps Squat Triceps Squat Triceps 5x5x225 5x10x20 5x5x225 5x10x20 5x5x225 5x10x20
8/25/2008 8 Bench Curls Bench Curls Bench Curls 5x10x175 5x10x15 5x10x175 5x10x15 5x10x175 5x10x15 Squat Triceps Squat Triceps Squat Triceps 5x5x250 5x10x25 5x5x250 5x10x25 5x5x250 5x10x35 SEPTEMBER START DEADLIFTING 9/1/2008 9 Bench Curls Bench Curls Bench Curls 5x5x135 5x10x20 5x5x135 5x10x20 5x5x135 5x10x20 Squat Triceps Squat Triceps Squat Triceps 5x5x200 5x10x25 5x5x200 5x10x25 5x5x200 5x10x25 Deadlift Bar only Deadlift Bar only Bar only 9/8/2008 10 Bench Curls Bench Curls Bench Curls 2x5x135 5x10x20 2x5x135 5x10x20 2x5x135 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x5x200 5x10x25 3x5x200 5x10x25 3x5x200 5x10x25 Deadlift Bar only Deadlift Bar only Bar only 9/15/2008 11 FrontSQ Deadlift Squat Deadlift Squat Deadlift 2x5x135 10x1x75 2x5x135 10x1x75 2x5x135 10x1x75 Bench Triceps Bench Tris Bench Curls 3x5x200 5x10x25 3x5x200 4x10x50 3x5x200 4x10x20 9/22/2008 12 Bench Deadlift Bench Deadlift Bench Deadlift 3x5x200 3x5x200 3x5x200 Squat Squat Squat 2x5x135 6x1x95 2x5x135 6x1x95 2x5x135 6x1x95 9/29/2008 13 Bench Bench Bench 3x5x200 3x5x200 3x5x200 Squat Squat Squat 2x5x135 6x1x135 2x5x135 5x10x50 2x5x135 6x1x135 10/6/2008 14 Bench Bench Bench 3x5x200 3x5x200 3x5x200 Squat Squat Squat 2x5x135 6x1x135 2x5x135 5x10x50 2x5x135 6x1x135 10/13/2008 15 Bench Bench Bench 3x5x200 3x5x200 3x5x200 Squat Squat Squat 2x5x135 6x1x135 2x5x135 5x10x60 2x5x135 6x1x135 10/20/2008 16 Bench Bench Bench 3x5x200 3x5x200 3x5x200 Squat Squat Sqsuat 2x5x225 6x1x135 2x5x225 5x10x60 2x5x225 6x1x135 10/27/2008 NO BENCH Squat Squat Squat 2x5x135 2x5x135 2x5x135 5x5x225 RACK 7 5x5x225 RACK 7 5x5x225 RACK 7 Assistance Work Assistance Work Assistance Work 11/3/2008 18 Squat Squat Squat 5x5x225 5x5x225 5x5x225 Bench Bench Bench 3x3x225 3x3x225 3x3x225 5x5x225 RACK 5 5x5x225 RACK 5 5x5x225 RACK 5 11/10/2008 19 Squat Squat Squat 5x5x225 5x5x225 5x5x225 Bench Bench Bench 3x3x225 3x3x225 3x3x225 5x5x225 RACK 3 5x5x225 RACK 3 5x5x225 RACK 3 11/17/2008 20 Bench Curls Bench Curls Bench Curls 3x3x250 5x10x20 3x3x250 5x10x20 3x3x250 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x3x250 5x10x40 3x3x250 5x10x40 3x3x250 5x10x40 Deadlift 3x1x225 Deadlift 3x1x225 Deadlift 3x1x225 11/24/2008 Bench Curls Bench Curls Bench Curls 5x10x45 5x10x5 5x10x100 5x10x5 5x10x100 5x10x10 Squat Triceps Squat Triceps Squat Triceps 5x5x135 5x10x10 5x5x135 5x10x10 5x5x135 5x10x15 Recover wk NO DEADS NO DEADS NO DEADS 12/1/2008 22 Bench Curls Bench Curls Bench Curls 3x3x225 5x10x20 3x3x225 5x10x20 3x3x225 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x3x275 5x10x40 3x3x275 5x10x40 3x3x275 5x10x40 Deadlift 5x1x275 Deadlift 5x1x275 Deadlift 5x1x275 12/8/2008 23 Bench Curls Bench Curls Bench Curls 3x3x225 5x10x20 3x3x225 5x10x20 3x3x225 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x3x275 5x10x40 3x3x275 5x10x40 3x3x275 5x10x40 Deadlift 5x1x275 Deadlift 5x1x275 Deadlift 5x1x275 12/15/2008 24 Bench Curls Bench Curls Bench Curls 3x3x225 5x10x20 3x3x225 5x10x20 3x3x225 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x3x275 5x10x40 3x3x275 5x10x40 3x3x275 5x10x40 Deadlift 3x1x300 Deadlift 3x1x300 Deadlift 3x1x300 12/22/2008 25 Bench Curls Bench Curls Bench Curls 3x3x225 5x10x20 3x3x225 5x10x20 3x3x225 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x3x300 5x10x40 3x3x300 5x10x40 3x3x300 5x10x40 Deadlift 3x1x350 Deadlift 3x1x350 Deadlift 3x1x350 12/29/2008 26 Bench Curls Bench Curls Bench Curls 3x3x250 5x10x20 3x3x250 5x10x20 3x3x250 5x10x20 Squat Triceps Squat Triceps Squat Triceps 3x3x300 5x10x40 3x3x300 5x10x40 3x3x300 5x10x40 Deadlift 3x1x400 Deadlift 3x1x400 Deadlift 3x1x400 Inter mix Assistance Work with: Reverse Hypers Glute Hamstring Raises Weighted Abs Rows (careful of bicep tear) Pulldowns (careful of bicep tear) Shrugs (COBT) Floor Presses
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Post by Tim Wescott on Jul 10, 2008 5:05:27 GMT -5
Recovering nicely Frank.........I`ll be in touch with you soon via e-mail,been pretty busy lately.
Stay positive buddy!
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Post by mrbeefy on Jul 10, 2008 14:39:07 GMT -5
7-10-08 Thanks TIm! Looking forward to your e-mail! Update: Went to the Acupuncturist today. Thumb is feeling much better! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I will go for a second visit tomorrow. It might just be psychological, but it is feeling better, so I'll take whhat I can get! Frank
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Post by mrbeefy on Jul 11, 2008 22:12:17 GMT -5
7-11-08
Well...update.
Went to the acupunturist today...went ok...still had pain in my thumb...so I went to see an old chinese Herbalist. He ttok me into a back room, checked my pusle in a few spots, asked a LOT of questions, looked at my eyes, ans my toungue. He shook his head when he saw my tongue (I've had the ladies do that before LOL!) Actually because it has a lot of serious deep creases. He made a plaster which he placed on my thumb and wrapped it up for 2 days, then mixed two large bags of chinese herbs to bring home and make into a tea for one week. I brewed the first bag tonight. Besisdes stinking up the entire house, it was some of the nastiest stuff I've aver drank. I will do this every night before I go to sleep for one week.
The old herbalist said the pain in my thumb is being caused by the pressure on the nerve being caused by all the "bad" blood that was released into my system. (Remember the first picks?)AND that as long as I have the screws in my arm, I may have pain.
SO, in a nutshell, I'm giving it a shot.
Note..as of right now...my thumb has no pain. Tomorrow morning will be the test when I wake up to see if it still hurts.
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Post by Roger on Jul 12, 2008 11:56:53 GMT -5
Hope the nasty tea works for you Frank. Wouldn't it be great if we could just wake up pain-free and stay that way.
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Post by mrbeefy on Jul 14, 2008 5:40:34 GMT -5
7-14-08
Well...thumb STILL has no pain! The combination of the acupunture and herbalist did the trick. Arm is feeling very "normal" today. PT after work.
Picked up another GOOD book.
"Extraordinary Comebacks": 201 Inspiring Stories of Courage, Triumph, and Success, by John Sarkett
A must read for anyone overcoming adversity.
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Post by fit on Jul 14, 2008 9:14:22 GMT -5
Way to go, Frank! Glad the pain is abating... but do you now get visions of a far-off land, red dragons and ninjas?
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Post by mrbeefy on Jul 14, 2008 11:52:17 GMT -5
Nope...but I have had a "yen" for chinese food. As a matter of fact, I'm having Chinese ribs and an egg roll for lunch! 30 years of martial arts training will do that to you ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Jul 14, 2008 18:39:23 GMT -5
I love Chinese food! Sounds like you're healing up nicely Frank!
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Post by Roger on Jul 16, 2008 18:34:08 GMT -5
Glad everything is working for you Frank
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Post by fit on Jul 25, 2008 6:34:48 GMT -5
How's it coming, Frank?
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Post by mrbeefy on Jul 30, 2008 18:27:30 GMT -5
7-30-08
Sorry for not posting for a bit, but we were in St Louis for my wife to DOMINATE and take FIRST PLACE in the USAPL Inaugural RAW Nationals. She NOW is a NATIONAL CHAMPION!!!! So I had a good excuse!!!
Went to the gym today feeling pretty good.
Arm feels great. Good attitude.
Warm up/Stretch
5x5 Squat @ 135 5x5 Bench @ 135
Assistance Work Abs Reverse Hypers Bi's / Tri's Lats
Everything felt good. No pressure at all on the bicep tendon.
I MUST remember = PATIENCE - Do NOT re-injure my bicep.
Just Read: Under the Bar by Dave Tate Soul Surfer by Bethany Hamilton and Extraordinary Comebacks by John Sarkett
ALL great motivational reads.
I'd like to thank a few people publicly for helping me out with their words of wisdom over the past few weeks:
EVERYONE at WOTW Bernie Greg Page Brad Gillingham Vince Anello Louie Simmons
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Post by fit on Jul 30, 2008 18:34:15 GMT -5
Welcome back brother!!
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Post by mrbeefy on Aug 16, 2008 19:36:40 GMT -5
8/16/08
Took a little journal "hiatus".
Workout today...still rehabbing.
10 min warm up on treadmill. 15 minutes of stretching.
Squat Day
warm up: 10 reps @ 95 10 reps @ 135 10 reps @ 185
Squat 5x5 @ 225 3x3 @ 250
Leg Press 10 reps @ 90 10 reps @ 180 10 reps @ 270 10 reps @ 360 10 reps @ 450
5x5 @ 500
Leg Extensions
10 reps @ 135 10 reps @ 225 10 reps @ 250
5x5 @ 270
Stretch 10 minutes.
In & out of gym in hour and 15 minutes. Minimal break between sets.
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Post by fit on Aug 17, 2008 7:31:06 GMT -5
How are you feeling Frank?
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Post by mrbeefy on Aug 18, 2008 20:52:24 GMT -5
Feeling pretty good Fitster! Thanks for asking!
Taking my time and taking it slow. Workouts are feeling pretty good.
My wife and I are rehabbing our injuries...and all is good!
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Post by fit on Aug 19, 2008 6:09:27 GMT -5
Great to hear.
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