Weighted Chinup's Training Log

[brutus79]

Gentlemen, hope everyone is doing well.

What happened this past week....bad news.

I have a fractured humerus. This is why pushing has been very difficult for me for a while. Right arm is currently immobilized in a splint atm.

X ray so far indicated a malunion in the making if I let it heal naturally. It's difficult to get 2 separated bones to touch with compression when there is lots of muscle surrounding it apparently.

I met with an orthopedic surgeon. He wants to fix me now instead of wasting time waiting for a failed healing attempt. He said this will be the fastest and most effective with least down time. Seems ideal since I'm in my early twenties.

I agree with this. The good thing is I won't have any difficulty pushing after since there are no other injuries. Also since its bone it only takes several weeks post-surgery for full union and healing. I'm happy with this, no more pain is a fucking win. He said you will be able to do the same stuff no problem. Will be replacing dips w/ flat bench once I'm back.

Looking forward to it. Down time will be several weeks I imagine. Bone heals fast and strong thankfully.

Surgery is this Monday. ORIF for humerus fracture. Wish me luck.

WC

You think dips did it?

Edit- asked and answered in thread.

Heal up homie

 

[weighted chinup]

Hey bud just checking to see how's the ol bone healing up? Any progress happening yet? Know it hasn't been long since surgery but you been able to do leg workouts on machines or anything yet?

Thanks for checking in man. Healing is going well so far. Monday will be 3 weeks post surgery. No training yet, I had the staples removed on Friday and we took another x-ray. Surgeon was very happy with the progress so far (especially considering it had only been 2 weeks and 5 days). I have a referral for physio which I'm going to visit on Monday to schedule with.

I'm hoping full training can resume in a few weeks, there's still some pain from being cut open but that should dissipate in short order, I just need to restore some more ROM, but the physio should take care of that.

Prognosis is looking great so far.

 

[weighted chinup]

You think dips did it?

Edit- asked and answered in thread.

Heal up homie

Thanks man.

The FX occurred during my second set of dips that training day, my training partner heard the snap. I came down pretty much instantly once it snapped but didn't hurt anything else in the process which is surprising, I guess the left arm picked up some extra slack and prevented me from falling face down. It's kind of difficult to say but I had a pain in that exact area that was near debilitating prior to the snap for at least a couple months that I assumed was a shoulder problem. No such pain anymore it seems after surgery put my bone in place with a plate and screws. My broscience theory is that the FX started out small and slowly got more displaced (and painful) until it eventually shit itself in training. No history of falls or anything like that either.

My surgeon did mention that bone size does vary and that my bones are probably on the smaller side for wanting to carry above-average lbm. I think most people should not have any problems with weighted dips assuming they have good shoulder mobility and don't have tiny ass fish bones but I know at least 2 guys now who swear they aren't going to do dips again after witnessing that FX occur that day so who knows...

Thanks again for checking in, always good to hear from you.

 

[CAswole]

Hopefully u recover and bounce back quick bro.

 

[CAswole]

Uve inspired me to up my effort on my chin ups, weight wise that is. Did back today and got 3 sets of 5 with 70lbs. Not bad, i usually just rep out with a 45 but I'm gonna keep trying to build on that and since i boarded the tren train i think it'll come along nicely. Thx bro

 

[weighted chinup]

Alright gentlemen, for the purposes of keeping it real, this is where we are at:

6 weeks and some days post fracture.
Almost 6 weeks post ORIF.
Arm is stable as fuck.
X-ray will be taken next week.
Physio is going good.
Shoulder is still tight but improving.
I can get in position for just about all of my lifts easily (rack position, chin up, pressing etc). Behind the neck is still hard because of shoulder tightness (pull ups).

I'm going to phase in training again this week. Next week is when things should be back to normal with regard to training (100%).

I'll keep you all updated. Hoping next Fridays x-ray is good.

 

[RodgerThat]

Alright gentlemen, for the purposes of keeping it real, this is where we are at:

6 weeks and some days post fracture.
Almost 6 weeks post ORIF.
Arm is stable as fuck.
X-ray will be taken next week.
Physio is going good.
Shoulder is still tight but improving.
I can get in position for just about all of my lifts easily (rack position, chin up, pressing etc). Behind the neck is still hard because of shoulder tightness (pull ups).

I'm going to phase in training again this week. Next week is when things should be back to normal with regard to training (100%).

I'll keep you all updated. Hoping next Fridays x-ray is good.

Wow man glad to hear it went so well. That's a quick recovery for what could have been much worse. Can you do shoulder dislocations with the pvc pipe or tried using a lacrosse ball against a wall and working the delt to help get some mobility back?

 

[weighted chinup]

Wow man glad to hear it went so well. That's a quick recovery for what could have been much worse. Can you do shoulder dislocations with the pvc pipe or tried using a lacrosse ball against a wall and working the delt to help get some mobility back?

I can actually do dislocations without much issue, but I don't think they are the most effective at this point. It's hard to describe but it's almost like my right shoulder sticks up when I try and get it in certain positions. It won't fully relax, but the physio has made a noticeable improvement. I'm doing the same stretches my therapist did religiously at home lying on my bed. Right now I would consider my shoulder mobility shitty but capable enough to lift weights.

I'm going to take it easy this week with training and hopefully next week will pick up. The reason I want to wait until next week to go harder is because I will be having an x-ray taken next Friday, so I can determine how well it has healed. My surgeon told me 8 weeks it should be fine, next Friday will be almost 7.

The plate in my arm is really long, he didn't use a small plate because he didn't want it to break under training stresses, it runs the whole length of my arm. Stable as fuck.

 

[CAswole]

I can actually do dislocations without much issue, but I don't think they are the most effective at this point. It's hard to describe but it's almost like my right shoulder sticks up when I try and get it in certain positions. It won't fully relax, but the physio has made a noticeable improvement. I'm doing the same stretches my therapist did religiously at home lying on my bed. Right now I would consider my shoulder mobility shitty but capable enough to lift weights.

I'm going to take it easy this week with training and hopefully next week will pick up. The reason I want to wait until next week to go harder is because I will be having an x-ray taken next Friday, so I can determine how well it has healed. My surgeon told me 8 weeks it should be fine, next Friday will be almost 7.

The plate in my arm is really long, he didn't use a small plate because he didn't want it to break under training stresses, it runs the whole length of my arm. Stable as fuck.

Glad to hear your doing well brother. Be careful going back.

 

[weighted chinup]

I have lost a lot of size during the time off after surgery.

6 weeks of no training, no eating, 3 - 4 of those weeks I didn't even bother to pin a cruise dose of test...2 weeks in a sling and 1 week of lying in bed eating ice cream and jello and gravol to keep from vomiting every time I ate or drank. Surgery sucks.

But for the purpose of keeping it real, I'm going to post what I look like right now (taken this morning right after I got up). I haven't been to the gym yet in the past 6 weeks (going tonight).

This is where we are at..200lbs bw

 

[CAswole]

I have lost a lot of size during the time off.

6 weeks of no training, no eating, 3 - 4 of those weeks I didn't even bother to pin a cruise dose of test...2 weeks in a sling and 1 week of lying in bed eating ice cream and jello and gravol to keep from vomiting every time I ate or drank. Surgery sucks.

But for the purpose of keeping it real, I'm going to post what I look like right now (taken this morning right after I got up). I haven't been to the gym yet in the past 6 weeks (going tonight).

This is where we are at..200lbs (215 prior to fx)

No worries brother it'll all come back real fast

 

[weighted chinup]

We're back. [Thanks @Seven Dog for reminding me to update this log recently.]

Recap:
FX'd humeral mid-shaft in training January 22nd
ORIF surgery February 1st
Did some physio
Got back in the gym mid-march, small and weak (maybe 196lb bw)

Current:
Back 100%, no pain, fracture problems, or hardware problems
Around 4-5 weeks of training running my routine so far
207lbs bw

At the moment I'm sitting at 207lbs bw at a much better body composition than I was prior to my fx.

Strength is coming back fast, size even more so.

Today's session was

Incline Barbell Bench 3x5 @ 85%
185lbs
5,5,5

Romanian Deadlift 3x5 @ 85%
275lbs
5,5,5

Chin-ups 3x5 @ bw

Leg Curl (single legged/plate loaded) 3x10 @ 50lbs , Seated Row 200lbs 3x10, Dumbbell Lateral Raise 30lb 3x25, Tricep Pressdown 90lb 3x15, Lying Cable Curl 70lb 3x15-20.

 

[CAswole]

Just as my last post here stated. Good to c ur back brother

 

[MCFC]

Good to see you back at it!

 

[weighted chinup]

BW: 207.7lbs

Today session:

Front Squat 3x10 @ 75%
190lbs
10,10,10

Flat Barbell Bench 3x10 @ 75%
165lbs
10,10,10

Chin-up 3x10 @ bw

Accessory: Reverse flies 3x20 40lbs (dumbbell), Leg Extension (single legged/plate loaded) 50lbs 3x15, Tricep Pressdown 90lb 3x15, Lying Cable Curl 75lb 3x15

Notes: I need to give special attention to my front rack position, it needs some work thanks to reduced rom in shoulder from the surgery. If my front rack position was where it was prior to fx I would probably be about 15-20lbs heavier on every front squat intensity I train with at the moment. Won't take long to get back though, I got it fairly easy the first time.

Check the surgery scar, runs all the way up the entire length of the arm too.

 

[weighted chinup]

BW 209.0LB

Today's session

Incline Barbell Bench 3x10 @ 75%
175lb
10,10,10

Romanian Deadlift 3x10 @ 75%
245lb
10,10,10

Chin-up 3x10 @ bw

Accessory: Leg Curl (single-legged/plate loaded) 50lb 3x10, Seated Row 205lb 3x10, Dumbbell Lateral Raise 30lb 3x25-30, Tricep Pressdown 90lb 3x20, Lying Cable Curl 75lb 3x20

Size and strength are improving. Not much else to report, good session today.

 

[weighted chinup]

BW 210LBS

Today's session:

Front Squat 3x8 @ 80%
200lbs
8,8,8

Flat Barbell Bench 3x8 @ 80%
175lbs
8,8,8

Chin-up 3x8 @ bw

Accessory: Leg Extension (single legged/plate loaded) 3x10 55lbs, Reverse flys 3x20 40lb dumbbell, Tricep Pressdown 95lb 3x15, Lying Cable Curl 80lb 3x15-20

 

[weighted chinup]

BW 210LB

Today's session

Incline Barbell Bench 3x8 @ 80%
185lb
8,8,8

Romanian Deadlift 3x8 @ 80%
275lb
8,8,8

Chin-up 3x8 @ bw
8,8,8

Accessory: Leg curl (single legged/plate loaded) 50lb 3x10, Seated Row 210lb 3x10, Dumbbell Lateral Raise 30lb 3x25-30, Tricep Pressdown 100lb 3x10, Lying Cable Curl 85lb 3x10-15

Strength increases on every movement, today I was basically doing my previous 85% sessions poundage's for 80% rep ranges, so the strength is coming fast.

 

[weighted chinup]

BW 211lbs

Yesterday's session

Front Squat 3x5 @ 85%
210lb
5,5,5

Flat Barbell Bench 3x5 @ 85%
185lb
5,5,5

Chin-up 3x5 @ bw

accessory: Leg ext 55lb 3x10, Reverse Fly 40lb (dumbbell) 3x25, Tricep Pressdown 100lb 3x15, Lying Cable Curl 85lb 3x20


Today's session

Incline Barbell Bench 3x5 @ 85%
195lb
5,5,5

Romanian Deadlift 3x5 @ 85%
285lb
5,5,5

Chin-up 3x5 @ bw

Accessory: Leg curl 50lb 3x10, Seated Row 210lb 3x10, Dumbbell Lateral Raise 35lb 3x20-25, Tricep Pressdown 100lb 3x15, Lying Cable Curl 90lb 3x15

 

[MCFC]

So you can incline more than you do bb bench? Don't see that often.