Anabolic steroids, bodybuilding discussion forums. - Steroidology

 

(Forum for members to discuss training information)

Results 1 to 13 of 13
  1. #1
    Allmost Good Looking Green888's Avatar
    Join Date
    May 2003
    Posts
    674
    Rep Power
    12
    My shoulder surgery rehab journal
    For several years i have had problems with my left shoulder, restricting my workouts.
    It was never obvious what the problem was, but i recently had surgery, and decided to
    write about it, in case someone is in the same situation.
    I know i was very worried about when i could workout again, about loosing size, how
    long recovery would take and stuff like that.
    Maybe this is boring reading to most people, but if even 1 person somehow
    is helped by this article, then it was worth writing.


    About me.
    ---------

    Male 34 years old
    Lifting weights for 18+ years
    186cm
    120-125 kg


    The Timeline Pre-op.
    --------------------

    For about 7 years ago i had to give up doing flat benchpresses, upright rows,
    behind the neck presses, well all shoulder presses really, i could do front press
    but after a few weeks i would get a shoulder injury/problem. Therefore my shoulder
    workouts for the last 7 years have consisted only of sidelats and rear delt exercises.

    Anyway, during the last 7 years i have tried many things and been to the
    doctor too many times.
    He would usually give me some 600mg Ibuprofen and tell me not to workout, sometimes i
    ate the pills, but most times i got kidney pain after a week or so.
    My kidneys just dont like Ibuprofen i guess.
    Anyway, most times i did not eat the pills, but iced the shoulder after workouts instead.

    Between my many doctor visits i have tried acupunture, massage, rotatorcuff exercises,
    stretching, EFA's, Glucosamine, rosehip powder, different warmup routines, human
    growth hormone, Deca Durabolin, Vitamin B12 injections, physical therapy and so on.
    Some of it helped a little, but the problem would allways be back.

    I usually do a steroid cycle every summer, and my shoulders allways felt decent
    when i was on, but afterwards the pain would come back, sometimes feeling worse.
    Testosterone and winstrol is usually my preference.

    After some years with recurring shoulder problems (1-3 times a year), i asked
    for a MR-scan and got an appointment at the local hospital.
    When i got there i did not fit in the MR scanner so they sent me home
    with a new appointment, this time for an Ultrasound scan, they are less acurate.
    I got the scan, but the doctor could not find anything wrong, but offered me
    arthroscopic surgery to make sure all was good. I declined since i would not be
    able to work for 4-6 weeks during a time where poeple at my job got layed off and
    since they could not see a problem with the ultrasound scan.
    It just seemed like too much trouble over "nothing" at the time.

    Then in the summer 2008 my shoulder got severly injured, i could not even dumbellpress
    5 lbs!! ...and could hardly workout my upperbody anymore, only light biceps/triceps
    and narrow grib rows for back.

    So i went to the doctor again and got an appointment on a private hospital with a
    bigger MR-scanner and finally got scanned.
    The images seemed to show a partial rotatorcuff tear, something that would need
    surgery.

    Its turns out the doctors where wrong, during the surgery they discovered that the
    problem was "Impingement Syndrome", too tight space between the acromion and humerus
    bones, causing inflammation in the bursa betweem them.
    The solution was to remove some of the Acromion and Bursa.


    SUrgery and Recovery.
    ---------------------

    Day 1 - Surgery.
    The Surgery vent fine, it took about 1-2 hours.
    When i woke up i did not feel anything, i could not move my arm due to the
    medication they injected in my shoulder, but i felt pretty good, no pain.
    I did not even get a shoulder-strap for my arm before i went home.
    My total time in the hospital was only about 4 hours.

    Day 2&3.
    Felt some pain, but not too bad, over the counter pain medication could handle it.
    I could even play some GTA4 on my Playstation 3

    Day 4.
    No need for pain medicin any more, i felt pretty good, as long as i did
    not move my arm anyway.

    Week 2.
    Allmost able to raise my arm in front and to the side 45 degrees without
    any serious pain.
    Able to type/ use my PC when sitting at my desk.
    I took out the stitches on day 12. with the help of my girlfriend.

    Week 3.
    Day 16. was the first day in the gym since the surgery.
    Doing some leg work, a little very light biceps and back with no problems.

    Week 4.
    Doing 50-70% of my former max weight in most exercises.
    Im doing rotator cuff exercices for the shoulder, very light dumbell
    sidelats and rear delts.
    Still some pain with widegrib back exercises, shoulder & chest exercises and also
    pain if i go to heavy on other exercises.
    Im able to lift much more than i should, so i try to hold myself back.

    Week 5.
    I did not really notice any improvement shoulderwise this week, chest and
    delts were still lacking and the exercises for them still makes my shoulder hurt.
    I was able to benchpress without pain though (150 lbs).
    Havent done that for 7 years

    Week 6.
    Improved range of motion, only chest and delts are still hurting a little.
    I stopped putting more weight on in chest exercises, because i felt i was
    going to fast and my shoulder hurt some after training.
    My body is beginning to look like it did before, thats nice

    Week 7.
    The best back workout in a long time, 90% of my all time best strenght.
    Widegrib pulldowns with no pain at all and narrow grib chins allso with no pain.
    Triceps biceps workout is 100% in most exercises, with no pain.
    I went to see the surgeon for a post-op examination.
    He said i needed to do additional rotator cuff exercises and thought i
    would fully recover in time.
    Im hoping he is right, my chest/shoulder workouts are not yet painfree!


    4 Months after surgery.
    All is pretty great now, for the first time in 7 years i am doing:
    Dips, Shoulder Presses, Upright rows and semi-heavy flat benchpresses
    (getting stronger all the time).

    I would say the surgery have been a succes and only wish i was diagnosed
    correctly sooner...the is still some pain if i use bad form and when i raise the
    dumbells into position to begin the exercise, but i feel it improving slowly all
    the time and the pain is not so bad.
    The workouts i get are really good and i have gained the 5kgs i lost before
    surgery

    I have not used steroids during my recovery and i dont
    think i will until im 100% recovered with all my strenght back.
    I use ginger and rosehip powder every day, and i really think is has an effect.
    The occational joint problems i used to have is much better, but maybe
    they was related to the shoulder problem!?

    3 times a week i do rotator cuff exercises, 3 exercises and 2 sets in each.
    I will proberbly to that for the rest of my days in the gym.
    It it VERY important for healthy shoulders!!!



    Final words.
    This concludes my rehap diary for now, but feel free to comment or ask any
    questions. If i can help i will

    Regards
    Green888

  2. #2
    APW
    APW is offline
    OFFICIAL SPONSOR APW's Avatar
    Join Date
    Jan 2009
    Posts
    157
    Rep Power
    6
    Quote Originally Posted by Green888 View Post
    For several years i have had problems with my left shoulder, restricting my workouts.
    It was never obvious what the problem was, but i recently had surgery, and decided to
    write about it, in case someone is in the same situation.
    I know i was very worried about when i could workout again, about loosing size, how
    long recovery would take and stuff like that.
    Maybe this is boring reading to most people, but if even 1 person somehow
    is helped by this article, then it was worth writing.


    About me.
    ---------

    Male 34 years old
    Lifting weights for 18+ years
    186cm
    120-125 kg


    The Timeline Pre-op.
    --------------------

    For about 7 years ago i had to give up doing flat benchpresses, upright rows,
    behind the neck presses, well all shoulder presses really, i could do front press
    but after a few weeks i would get a shoulder injury/problem. Therefore my shoulder
    workouts for the last 7 years have consisted only of sidelats and rear delt exercises.

    Anyway, during the last 7 years i have tried many things and been to the
    doctor too many times.
    He would usually give me some 600mg Ibuprofen and tell me not to workout, sometimes i
    ate the pills, but most times i got kidney pain after a week or so.
    My kidneys just dont like Ibuprofen i guess.
    Anyway, most times i did not eat the pills, but iced the shoulder after workouts instead.

    Between my many doctor visits i have tried acupunture, massage, rotatorcuff exercises,
    stretching, EFA's, Glucosamine, rosehip powder, different warmup routines, human
    growth hormone, Deca Durabolin, Vitamin B12 injections, physical therapy and so on.
    Some of it helped a little, but the problem would allways be back.

    I usually do a steroid cycle every summer, and my shoulders allways felt decent
    when i was on, but afterwards the pain would come back, sometimes feeling worse.
    Testosterone and winstrol is usually my preference.

    After some years with recurring shoulder problems (1-3 times a year), i asked
    for a MR-scan and got an appointment at the local hospital.
    When i got there i did not fit in the MR scanner so they sent me home
    with a new appointment, this time for an Ultrasound scan, they are less acurate.
    I got the scan, but the doctor could not find anything wrong, but offered me
    arthroscopic surgery to make sure all was good. I declined since i would not be
    able to work for 4-6 weeks during a time where poeple at my job got layed off and
    since they could not see a problem with the ultrasound scan.
    It just seemed like too much trouble over "nothing" at the time.

    Then in the summer 2008 my shoulder got severly injured, i could not even dumbellpress
    5 lbs!! ...and could hardly workout my upperbody anymore, only light biceps/triceps
    and narrow grib rows for back.

    So i went to the doctor again and got an appointment on a private hospital with a
    bigger MR-scanner and finally got scanned.
    The images seemed to show a partial rotatorcuff tear, something that would need
    surgery.

    Its turns out the doctors where wrong, during the surgery they discovered that the
    problem was "Impingement Syndrome", too tight space between the acromion and humerus
    bones, causing inflammation in the bursa betweem them.
    The solution was to remove some of the Acromion and Bursa.


    SUrgery and Recovery.
    ---------------------

    Day 1 - Surgery.
    The Surgery vent fine, it took about 1-2 hours.
    When i woke up i did not feel anything, i could not move my arm due to the
    medication they injected in my shoulder, but i felt pretty good, no pain.
    I did not even get a shoulder-strap for my arm before i went home.
    My total time in the hospital was only about 4 hours.

    Day 2&3.
    Felt some pain, but not too bad, over the counter pain medication could handle it.
    I could even play some GTA4 on my Playstation 3

    Day 4.
    No need for pain medicin any more, i felt pretty good, as long as i did
    not move my arm anyway.

    Week 2.
    Allmost able to raise my arm in front and to the side 45 degrees without
    any serious pain.
    Able to type/ use my PC when sitting at my desk.
    I took out the stitches on day 12. with the help of my girlfriend.

    Week 3.
    Day 16. was the first day in the gym since the surgery.
    Doing some leg work, a little very light biceps and back with no problems.

    Week 4.
    Doing 50-70% of my former max weight in most exercises.
    Im doing rotator cuff exercices for the shoulder, very light dumbell
    sidelats and rear delts.
    Still some pain with widegrib back exercises, shoulder & chest exercises and also
    pain if i go to heavy on other exercises.
    Im able to lift much more than i should, so i try to hold myself back.

    Week 5.
    I did not really notice any improvement shoulderwise this week, chest and
    delts were still lacking and the exercises for them still makes my shoulder hurt.
    I was able to benchpress without pain though (150 lbs).
    Havent done that for 7 years

    Week 6.
    Improved range of motion, only chest and delts are still hurting a little.
    I stopped putting more weight on in chest exercises, because i felt i was
    going to fast and my shoulder hurt some after training.
    My body is beginning to look like it did before, thats nice

    Week 7.
    The best back workout in a long time, 90% of my all time best strenght.
    Widegrib pulldowns with no pain at all and narrow grib chins allso with no pain.
    Triceps biceps workout is 100% in most exercises, with no pain.
    I went to see the surgeon for a post-op examination.
    He said i needed to do additional rotator cuff exercises and thought i
    would fully recover in time.
    Im hoping he is right, my chest/shoulder workouts are not yet painfree!


    4 Months after surgery.
    All is pretty great now, for the first time in 7 years i am doing:
    Dips, Shoulder Presses, Upright rows and semi-heavy flat benchpresses
    (getting stronger all the time).

    I would say the surgery have been a succes and only wish i was diagnosed
    correctly sooner...the is still some pain if i use bad form and when i raise the
    dumbells into position to begin the exercise, but i feel it improving slowly all
    the time and the pain is not so bad.
    The workouts i get are really good and i have gained the 5kgs i lost before
    surgery

    I have not used steroids during my recovery and i dont
    think i will until im 100% recovered with all my strenght back.
    I use ginger and rosehip powder every day, and i really think is has an effect.
    The occational joint problems i used to have is much better, but maybe
    they was related to the shoulder problem!?

    3 times a week i do rotator cuff exercises, 3 exercises and 2 sets in each.
    I will proberbly to that for the rest of my days in the gym.
    It it VERY important for healthy shoulders!!!



    Final words.
    This concludes my rehap diary for now, but feel free to comment or ask any
    questions. If i can help i will

    Regards
    Green888
    Nice to hear you have recovered. You must be an inspiration to many!
    What is your rep range like right now. What is your training split?
    What is your diet like?
    Was it mentally affecting you i.e. this entire process?
    Thanks
    John

  3. #3
    Allmost Good Looking Green888's Avatar
    Join Date
    May 2003
    Posts
    674
    Rep Power
    12
    Hi bro

    My rep range is normal and vary from 6-20 reps.
    But in Chest and Delts i have made a little rule that says: no less than 10 reps.
    I stick by that for now.

    Traning split:
    --------------
    Mondag: Chest-Biceps or Triceps-Rotator cuff exercises.
    Tuesday: Off.
    Wednesday: Back-Rotator cuff exercises.
    Thursday: Off.
    Friday: Delts-Biceps or triceps (if i did Biceps monday, ill do triceps now...i alternate every time)-Rotator cuff exercises.
    Saturday: Legs-Calves-Biceps or Triceps (witchever i did not do Friday).
    Sunday: Off

    My diet right now is eating all i want, but getting about 300grams protein a day.
    I get about 8 meals a day (counting protein shakes) and most of my carbs are from rice, pasta and oatmeal. i am not scared of fat, but has cut all sugar during the week.
    I will treat myself in the weekends though....just ask my pizza guy

    I will admit the 3 months before surgery was pretty hard on my mental health.
    After 18+ years with almost no breaks from the gym, then it was hard to just watch others progress.
    In the beginning of rehab i got many comments like: Why do you use that light weight?, Dont strain yourself, Havent you lost weight?
    But as my body got size and strenght back...the stupid remarks stopped
    Fighting peoples attitude is part of recovery in a gym i guess.
    It sounds bad, but in a few people i could allmost feel they liked that the big guy was taken down a notch.

    Down, but never out

    Its is SO much more fun to workout now, now i can use all the "old" exercises again

    Regards
    Green888

  4. #4
    Rookie
    Join Date
    Feb 2009
    Posts
    1
    Rep Power
    0
    Hey Green thanks for the hope
    I injured my rotator cuff before I even had a chance to get started: 15 year old!! Yup, I was doing some dumbbell raises with some heavy weights thinking I was a bad mofo. I guess I didnt know any better and nobody tried to stop me. So i'm 24 now and my rotator cuff is still holdin me back. I've been to PT but I always declined the MRI and ultrasound because of $$ issues. But the cuff has really gotten bad and its just disgusting seeing the regression of muscle on my right shoulder compared to my healthy left shoulder. Problem is Im right handed so it would be not so bad if I was ambadextrous(left and right hand both dominant,sp?). So now Im 6 months away from graduating business school and first thing I do if I get a job with health care is get this MRI. Is there hope for me? After 9 years, Im still a young buck and I have every bit of that 15 year old kid in me. Could it be too late for my shoulder? I can do everything but like you said: dips, military press and I'll never try those damned raised again and I cringe every time I see kids doin em in the weight room but they wouldnt listen to me If I said something. I'm excited by your success story but I'm still 6 months away from graduating and hopefully getting a job. I feel like time is running out. Thanks for the inspiration.

  5. #5
    Moderator Kane_Red_Machine's Avatar
    Join Date
    Apr 2008
    Posts
    6,904
    Rep Power
    26
    courage! it will be ok; just get some more patience.
    i still know how a man could feel with an arma off...

    i have a f*ck*ng injury to my right shoulder since... about two month or so...

    and i spending over 300$ every two weeks... But i know than only the result count... only the final result.

    i've lost a lil mass yet... but i don't care... i run every day, ride bicycle two time/weeks and i take some pix with my samsung L100... i keep in my mind " patience, tree or four months and i will be OK"

    of corse my family is behind me... i never suffer of any decease. now i know what it is.

    Kane.

  6. #6
    Allmost Good Looking Green888's Avatar
    Join Date
    May 2003
    Posts
    674
    Rep Power
    12
    Hi guys!

    Thx for joining this thread.

    Im not a doctor so i will not tell you, that you will be fine.
    BUT....the first thing the surgeon told me was that i should stop training or i would not be able to raise my arm when i was 40!!!

    He later admittet to being totally wrong, it was just a "simple" impingement syndrome.
    before the surgery he was sure that my cartilage was destroyed and the steroids had ruined my shoulder joint.

    This was (thank god) NOT the case at all.

    I am from Denmark where healthcare is free (you pay 50+% in tax instead) so i refused to stop training like all the docs said, even my own local doctor and got referrels to specialists, like: 2 different physycal therapists, ultrasound scans and MRI.
    but still they did not discover the impingement before the surgery started and they could see it with the scope.
    Better late than never i guess

    I have learned that EVERYBODY can be wrong, no matter how educated they are!!

    and i have learned to train my rotator cuff, it is so very very important for me.
    And right now i dare say my rotator is stronger than ever before.

    Here you can see the exercises i use:

    YouTube - DieselCrew.com - Shoulder Rehab Protocol

    my favorite 2 can be seen at: 1.45 min (DB Cuban Rotations) , 2.00 min (Band External Rotations).

    But allso YouTube - Tube Internal Rotation Subscapularis Rotator Cuff Exercises
    (Internal rotations) are important!!

    Instead of a rubber band i just sit on my butt and use the cable machines lower handles.

    3 times a week i do:
    2 sets of 25 reps external rotations
    2 sets of 25 reps internal rotations
    2 sets of 25 reps cuban rotations

    Total of 6 sets, it makes a big difference to my rotator health.


    I hope you guys will be fine, and the best chance to be that, is to press on until you get the correct diagnose from a physician.
    And i realize in some countrys healthcare is costly.

    I also hope that the exercises will help you like they helped me. and feel free to write again.

    Regards
    Green888

  7. #7
    Flame Haired Adonis AASynergist's Avatar
    Join Date
    Feb 2009
    Posts
    185
    Rep Power
    6
    Hi I am a physiotherapist and obviously know abit about shoulder pathologies. The shoulder is the most complex joint in the human body involving 4 joints and 30 muscles which all require precise synchronization and recruitment.

    Prevention is in my book the best treatment so I just want to give you a few tips on shoulder pathology prevention which is common amongst body builders due to weight training muscle imbalances. I will talk a little about common training mistakes not that I am saying this is what you have done you must decide that for yourself.

    One of the most common training mistakes amongst body builders is overdevelopment of anterior musculature e.g. Pecs anterior deltiod etc. There seems to be an obsession with how much we can bench but you must train the anatagonistic musculature just as hard. If you look in the mirror and see if your shoulders are protracted a good test is to lie on a hard surface if your shoulders are not touching the surface you are protracted and have a muscle imbalance.

    90% of shoulder impingement is due to anterior translation of the humeral head which reduces the subacromial space. Therefore train the rhomboids lower and mid traps, serratus anterior and external rotators etc just as hard as you do the chest and other anterior musculature.

    The rotator cuff is the key in preventing shoulder pathology a group of four muscles which hold the humeral head in the glenoid fossa. Body builders are obviously primarily concerned with superficial prime mobilizers very few concern themselves with the deep stabalizing muscles. This is a big mistake if you want a long term injury free training exercise programme. Please, Please train you rotator cuff particularly the posterior inferior muscles. The same can be said about lower back pain you must train the core stability muscles.

    Anyway that's my rant over with hope this helps.

  8. #8
    Allmost Good Looking Green888's Avatar
    Join Date
    May 2003
    Posts
    674
    Rep Power
    12
    AASynergist -> you are so right, but when i started working out 18+ years ago, nobody knew anything about rotator cuff exercises, there was no internet advice, we just learned from eachother in the gym

    I took me allmost 20 years to learn that lesson hehe

    Btw. can you reccommend some exercises?

    Thx for your input bro!

  9. #9
    Flame Haired Adonis AASynergist's Avatar
    Join Date
    Feb 2009
    Posts
    185
    Rep Power
    6
    Hesitant to recommend exercises without giving you an examination first. Your best bet if you think you have some of the muscle imbalances I have discussed is to see a physio or a sports therapist he will be able to identify your abnormalaties and develop a progressive appropriate exercise program.

    My post was directed more to the bodybuilding community as a whole. As well as rotator cuff exercises the exercise at this website should be a fundemental part of your exercise regime. Shoulder Exercise - Lying Rear Deltoid Raise

  10. #10
    Allmost Good Looking Green888's Avatar
    Join Date
    May 2003
    Posts
    674
    Rep Power
    12
    i did not mean me specifically, im good...for now!

    but i am interested in what exercises that would prevent impingement syndrome.
    The physicians i have seen have not been able to answer that question.
    I mean they have not been able to show me any exercises in particular even though they all said impingement syndrome can be prevented with exercise!?

    Well, one therapist did show me an exercise where i should raise my arms above the head and push my shoulderblades back and down....but thats about it.

    There must be some other exercises to prevent shoulder impingement?

    Green888

  11. #11
    Flame Haired Adonis AASynergist's Avatar
    Join Date
    Feb 2009
    Posts
    185
    Rep Power
    6
    Sorry if you think I am being evasive but I have no pics at home can get some from work and post them up if you like.

    There are a miriad of exercises for shoulder impingement some are rediculously basic but they are necessary for certain patients. Physios are reluctant to give advice as to exercises without a knowledge of the patients past medical hystory, indepth pathology, level of fitness, strength, range of movemnet, muscle imbalances. As stated 30 muscles involved in the shoulder complex all need to be precisely synchronized and recruited therefore specific determination of individual patient variations is key to giving an appropriate progressive exercise program.

    I will post up some exercise pics with a description if you like but they will be basic impingement exercises. Alot of RC exercises stem around increased proprioception (joint position awareness) another thing I would need to test.

  12. #12
    Allmost Good Looking Green888's Avatar
    Join Date
    May 2003
    Posts
    674
    Rep Power
    12
    Quote Originally Posted by AASynergist View Post
    I will post up some exercise pics with a description if you like but they will be basic impingement exercises.
    That would be very interesting, thank you!

    And i did not mean to imply that you were being invasive bro, i was just stating the facts of my expirience.
    You seen to know what you are talking about and your input is apreciated

    Regards
    Green888

  13. #13
    Rookie
    Join Date
    Sep 2011
    Posts
    1
    Rep Power
    0
    Hi,

    Good ideal, pls try to keep posting. I like this topic very much and I will digged this one. Tks again.

    If you want to get more materials that related to this topic, you can visit: Common training mistakes

    Best regards.
    Last edited by hambim336; 10-01-2011 at 09:17 AM. Reason: Update

Thread Information
Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Tags for this Thread
Bookmarks
Posting Permissions
  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
  

3Js Nutrition Network

juicepump







mr supps



health and fitness talk

3Js Nutrition Network



solid muscle isolate 5lb





need to build muscle