Looking for what people have done for their Rotator Cuff recovery - the wifting part. What you did for your workouts.
I had my surgery back the first week of April. I stayed with my PT rehabilitation as best as I could - I deployed. Started to lift weight, yes those nice small light green dumbbell (5#) ones, back around the end of May.
Started to do "real" lifting back at the end of June, if I remember right. Nothing big, 10# dumbbells for arm raises and chest press.
I started to lift "heavy" back in Aug. Small on the Chest workouts and lite on the shoulder workouts.
FYI - I was working out with 295 on flat press, before I got the injury. Now, I'm at 75 to 85# on the chest. Shoulder, are done in the front are at 95# to 115# on a Smith press.
I'm keeping with "Start out small on lite" work up on your weight, lite on a set weight for XX # of weeks then go up 5-10#on each side when you "feel". I'm looking to see what worked for you.
This is what I have been doing:
My Workouts are 4x a week. Monday and Thurday is Chest and arms.
Tuedayand Friday is Legs and Back. This what I'm lifting as of now.
Chest, flat bench is 55 to 65. This depends on how I feel. I started out
at 45 then worked up to 65# with 10-15 reps. I started out doing about
12-13 push-ups and now I can do 16-18 PU. I work flt bench dumbbells at
40# for 10 reps. I started out with 30#.
Incline I work 55 or 60. started out with 45# to 10-12 reps.
Military press I started with 45# and now I'm up to 55#.
Lap pull downs I working 70#, 35# on each side, I started out at 25# each side at 10 Set. The same with Back rolls on a machine.
Curls - Z-bar I started at 30#, now at 40#. Preacher seat I
started at 25#, now 35# at 10 Reps.
Triceps: Extentions 30#, now 45#. Push downs: 50# now 75#.
I do legs and run around 13-15 miles a week.
I had the first week with soreness in the arm. nothing different from
working out as I did before. I had on day when I was doing lat pull
downs, I had some pain on the top side of the shoulder, a bit to the
rear.
I talk to my PT DOC monthly (EMAIL) and tell her what I'm doing and the workout plan ws emailled to her. She didn't have any issues, just DO NOT GO HEAVY, HEAVY, HEAVY. Was what she said. I'm doing that, I did have some pain, I think from a Friday AB workout. I think from side bends with 45# plate and 55# dumbbells. I don't know why, just pain in the cut area. No pain at any other time for the pass month. I have had some pain in my shoulder were the cuff was injuried this week. I think (hope) its just musule pain.
So if you can help me out on what you did and what didn't work for you. THX all.
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