a year after shoulder surgery

**mr.slippyfist69** · 12-15-2014, 04:32 AM

I'm back in the gym almost full bore after a year of healing this shoulder surgery. Labrum tear, rotators torn, bone spurs. It feels pretty good even post workout and saying that I must heat in the AM and Ice post everyday. Been doing extra stretches for that arm and the whole deal. I was warned both by my Ortho and PT that there are in fact more then a few lifting techniques that are totally off limits and not temp, I was told military press are a no go forever(no love loss there) but the ones That disrupt my normal routine are No bench work at all. Ive tried even 40% and I can feel the pinch. Was also told no standing dumb bell fly, any type of shoulder raises more then 25lbs, Bi iso needs to be a slow growth. I would like to hear from others here that went though similar surgeries and how they compensated in the gym for the gaps in their routines.

37, 187, 5'8" 15% BF, been training 20+ yrs

**Chauffeur** · 12-15-2014, 10:26 AM

I just accepted the fact that certain muscle groups were going to lag behind. It's not worth it to me to risk another injury. My recovery really changed the way that I work out. I do a ton of stretching, mobility work, myofascial release stuff now.

**bass** · 12-15-2014, 11:40 AM

Originally Posted by mr.slippyfist69

I'm back in the gym almost full bore after a year of healing this shoulder surgery. Labrum tear, rotators torn, bone spurs. It feels pretty good even post workout and saying that I must heat in the AM and Ice post everyday. Been doing extra stretches for that arm and the whole deal. I was warned both by my Ortho and PT that there are in fact more then a few lifting techniques that are totally off limits and not temp, I was told military press are a no go forever(no love loss there) but the ones That disrupt my normal routine are No bench work at all. Ive tried even 40% and I can feel the pinch. Was also told no standing dumb bell fly, any type of shoulder raises more then 25lbs, Bi iso needs to be a slow growth. I would like to hear from others here that went though similar surgeries and how they compensated in the gym for the gaps in their routines.

37, 187, 5'8" 15% BF, been training 20+ yrs

I just did a minor shoulder surgery compared to yours, and my doc said the same thing to me, no shoulder presses. hell with that, I'll do them as long as there is no pain. best is to use cables, they are great for shoulders with very little pain if any. also use smith machines for shoulder press, just go light and slow until you gain enough strength, then increase weights accordantly.

**bass** · 12-15-2014, 11:45 AM

BTW, I just started using KT Tape and believe or not I feel a great difference! I always thought KT Tape was a sham, but it sure made a believer out of me. my left knee was getting worse to the point I started limping. got desperate and tried the KT Tape, and I can tell you for sure its not placebo effect, sometimes I forget my self and standup really fast and feel no pain, then it hits me WOW, I didn't even use my arms to help me get up! now I have it on my shoulder and I can truly say it helps. something to think about.

**bartman314** · 12-15-2014, 03:09 PM

i've been diagnosed with severe traumatic arthritis and a shoulder replacement is recommended i had this diagnosis about 10 years ago and have changed my program to accommodate. first, and most importantly, use bands to directly work rotator cuff muscles (https://www.youtube.com/watch?v=WJ47bA0uBb4). i do this at least 2/week, 2-3 sets of 100 reps to fatigue.

second, and for mass and strength, i do the following shoulder work out 1/4 days:

3 set anterior dumbell
3 sets front barbell raise
3 sets internal rotation anterior cable raise
3 sets lateral raise machine
3 sets lateral raise cable
3 sets lateral raise dumbell
3 sets posterior raise dumbell
3 sets lying posterior raise
3 sets posterior cable
4 sets shrugs
4 sets 1 arm front row

nothing is above the parallel plane, and i have great shoulders (i'll take a pic if interested).

every now and again, i have some tweak show up in my bad shoulder and i lighted the weight, but i've thus far avoided the shoulder replacement while still putting on the mass/strength. as an example, i do 70 lb dumbells for anterior raise and work the stack on the lateral raise machine.

i've gotten cocky a few times and either did militarys or arnolds, and after a few workouts the pain would get unbearable (during and after the workout). i'd stop, go back to my old routine and my shoulder would calm down. so... i learned what works for me (sustainably at this point).

good luck with it...

**bartman314** · 12-15-2014, 03:10 PM

oh... stats are 51, 6'2" 225 5%

**lovbyts** · 12-16-2014, 02:43 AM

Originally Posted by bartman314

oh... stats are 51, 6'2" 225 5%

I think you meant 15%
5% body fat for more than a few hours would be fatal.

**bartman314** · 12-16-2014, 06:49 AM

no. i mean 5% - actually 5.3% was the reported value, and i rounded. i recently had bf measurement using x-ray in an exercise physiology lab, which is supposedly the most accurate method. i was surprised at how low the measurement was - based on the discussion here and the pictures i thought i would be in the 6-8%. take it for what it's worth - i'm just reporting the data.

**lovbyts** · 12-16-2014, 07:40 AM

Well I hope you didnt pay much for it because unless you are VERY lean and have one of the best diets known to man so you can compete on stage I would say it's not accurate.

a year after shoulder surgery-body-fat-percentage-men.jpg

**bartman314** · 12-16-2014, 10:20 AM

well... i didn't check the calibration of the unit - i'll ask the lab tech that did the measurement. again, by the pictures, i think i'm ~8%

that being said, how were the pictures calibrated? i've seen them used a lot, but never have seen any mention of the calibration. in the end, all we all want is something that is both accurate and precise.

**lovbyts** · 12-17-2014, 05:53 AM

OK, 8% is still VERY good...

More than likely with calipers since it's accurate if done correctly, same spot measured each time.

Well the Dexa (Dual Energy X-ray Absorptiometry) scan is supposed to be accurate but 5% or 6% is pretty hard to get to let alone maintain. Calibration may have a lot to do with it as you mention. I'm sure most places dont have clinically trained personal using it. I'm pretty sure my gym has one and I'm sure it's just one of the workers/kids who would operate it but I could be wrong?

I hear you on the shoulder recovery loud and clear. I felt pretty good at 1yr but not a LOT of change after 2 but it's still a lot better than before. lol

**mr.slippyfist69** · 12-19-2014, 05:08 PM

even bench work takes it out of me most times. I am going slow like being told. I can see the size and feel the strength returning slowly but like said earlier its gonna be a slow road. I really had no idea going into this surgery that so many different muscles groups were going to be stifled to such an extreme degree.

**ctcrunch** · 01-06-2015, 04:49 AM

I've had bone spurs removed in my shoulder also about 2 years ago. It's better now. First couple months I couldn't train at 100%. Fast forward to today, it's all better now minus the random cracks.

**optionsdude** · 01-16-2015, 02:48 AM

OMG A YEAR! Oh brother I can't be down for a year. I've got a torn labrum and rotator but no bone spurs. I was thinking 6-9 months but not a year. How were you doing at 6 and 9 months?

**bass** · 01-17-2015, 04:20 PM

If no repair is needed then you should go back to normal within 3 to 4 months. And this is where I'm now.

**optionsdude** · 01-18-2015, 12:23 AM

It's not bad unless I try to put something on a shelf over my head. Or lateral raises anything over 3-4lbs and it really hurts. Another person at work had rotator cuff repair and isn't recovering well. He had several cortisone injections over the last 3 years and kept putting off surgery. Now he's kind of screwed, 3 months after surgery and barely getting range of motion back. We have the same PT and the PT warned me not to get any more cortisone injections. Glad to hear you're doing better Bass.

**Chauffeur** · 01-18-2015, 02:50 PM

Originally Posted by optionsdude

OMG A YEAR! Oh brother I can't be down for a year. I've got a torn labrum and rotator but no bone spurs. I was thinking 6-9 months but not a year. How were you doing at 6 and 9 months?

Are you planning to have your labrum/RC surgically repaired?

I'd recommend doing it sooner rather than later. Your labrum won't ever heal on its own, and the longer you wait for your RC the more difficult the surgery will be.

**optionsdude** · 01-21-2015, 06:58 AM

Chauffeur I was planning on having my knee done first but insurance dragging their feet on approval(workers comp). I'm going to need my shoulder for the crutches. And right now I'm not sure which hurts worse. but yes surgery on RC and labrum,I'm not afraid of going under the knife, been cut on before. I just have a feeling the shoulder is going to be the longer recovery of the 2 that's why I want to do it second.

**bass** · 01-21-2015, 01:04 PM

Originally Posted by optionsdude

Chauffeur I was planning on having my knee done first but insurance dragging their feet on approval(workers comp). I'm going to need my shoulder for the crutches. And right now I'm not sure which hurts worse. but yes surgery on RC and labrum,I'm not afraid of going under the knife, been cut on before. I just have a feeling the shoulder is going to be the longer recovery of the 2 that's why I want to do it second.

Insurance sucks. I think you're smart doing the knee first. best of luck to you brother.

**Chauffeur** · 01-21-2015, 04:50 PM

Originally Posted by optionsdude

Chauffeur I was planning on having my knee done first but insurance dragging their feet on approval(workers comp). I'm going to need my shoulder for the crutches. And right now I'm not sure which hurts worse. but yes surgery on RC and labrum,I'm not afraid of going under the knife, been cut on before. I just have a feeling the shoulder is going to be the longer recovery of the 2 that's why I want to do it second.

You're likely right about the recovery time being longer for your shoulder. Sounds like you've got a good plan once you get the insurance situation figured out.

**KJ63** · 01-22-2015, 12:44 AM

I hear you on the time out. I have to get 2 spurs removed and my clavicle shaved. I do have arthritis will probably need a replacement in a few years. All from a 35 year old injury. Dr told me 3 to 4 months for sure. guess I'll get lean doing only cardio and some legs..lol

**optionsdude** · 01-22-2015, 07:25 AM

OP sorry to hijack your thread,but thanks for posting your progress and I hope you keep improving. To everyone else thanks for the words of encouragement

**TASSY5** · 02-25-2015, 10:41 AM

I had Left shoulder rotator cuff surgery sept 12, 2013. torn rotator which the doctor cut clean then removed bone spurs and ground the acromium then reatached the rotator with 2 screws. I was in PT about 4 weeks after and at 12 weeks allowed to go to the gym for cardio and minor exersize as able. It was a hard thing to have to relearn how to lift with that arm. Fast forward to now. Warmn up ROTATOR EXERSIZES EVERY DAY BEFORE LIFTING. I Do Not bench I use dumbells from warm ups with 40 lbs dumbells and then work up to 80 lbs dumbells. Incline and flat style only. No decline and No flys. No shoulders above the head although i did try them for a while and went up to 225, it made me sore for days after so i just stopped doing them. Anyway recovery IMHO is 100 % with no issues. NOW believe it or not I have a small tear in my right shoulder and am considering surgery but just dont know if i want to do it all again with the recovery and PT and then the whold start over in the weight catagory for lifting.
I may just ease off the gym for a bit and just do cardio and see if the pain subsides enough for now. If not, its time to get it done. good luck bro

Stats
47 yr old
250 weight
5' 10"