OS- "I can finally whip my &@^ with my right hand"

[bjketchem]

Well, goal one is down (see subject title).

Immediate goals:
-Get and keep bodyweight under 180
-Increase ROM of shoulder (at 150 degrees w/ assistance doing a front raise lying on back, at 40 degrees lying external rotation w/assistance)
-Increase activity level (lifting/cardio) to three days a week (PT not included) when I get cleared.

Spring/Summer 2010:
-Practice throwing drills and light throwing with left hand


Fall 2010:
-Do at least 1 comp left handed

Let the OS begin!

[miked]

man, that's good news! I was getting tired of proving what a great friend I am.

[TheHammer]

man, that's good news! I was getting tired of proving what a great friend I am.

wow. that is just.... words fail me at the moment... lol

[Jeff Storey]

man, that's good news! I was getting tired of proving what a great friend I am.

um, er, um, I am glad for you? both?

[Gunny]

And I thought only Marines (cudent) spell.
Whip or Wipe?
Either way, congrats to the both of you.

[FrankH]

I think he meant whip, Gunny. He was speaking of the front, not the back. Which makes Mike's post all the more disturbing.

[Beau Fay]

Sure BEATS Graston and ART, doesn't it Beej?

[TheHammer]

that was the interpretation i was going with Frank which explains my loss for words.

[sean_fabanich]

i knew you two were close...wiping is one thing (kinda)....but whipping? oh brother....mike you really are a good friend...

[Rich McClain]

It sounds like Sean would like Mike to be his "good friend"... eye, eye, wink, wink, nudge, nudge. Know what I mean, say no more!

[TheHammer]

yup that mike he's a goer, into phtography, a nod's as good as a wink to blind man.

[bjketchem]

Haha funny stuff. Fab is jealous cause I know he grew attached to mcdickens when he stayed here this summer.
Fortunately, for the youth of Alexandria I teach math.

[miked]

hahahaha

[chirolifter]

Keep pluggin away BJ...

[bjketchem]

Thanks gene and jc! The support is very much appreciated.

Today pt was rough! They have upped the anty and I have to start wearin shorts now cause I am actually breaking a sweat. For example single leg box squats from a six inch stool.

My pt guy is awesome. Def treats me from outside the box and I am waaaaaaay ahead of schedule.
One of the things he does with me is called Total motion release. Gene u may have some knowledge with this. I recommend everyone to look into, injured or healthy. Great stuff that can be used to help with imbalances AND injuries.

[bjketchem]

Training at my own weight room has made me a bit spoiled the last 2+ years. Now that I need to use machines (at least for now) I am stuck working out at the local Globo Gym down the street ... what a circus on a Saturday morning...

11/14
1. 20 min-elliptical (interval training, no hands)
2. Leg Extension 12, 10, 8, 6, 12
3. Leg Curls 12, 10, 8, 6, 12
4. Calf Raises 3x15
5. Shoulder rehab exercises (total motion releas technique)

This is the first time I have done any of these exercises since I was in high school. So there should be some benefits, right?

[FrankH]

BJ-- your off season is now officially ahead of mine! I've mostly been, uh, resting. Keep it up, brother! And don't listen to what anyone says about your leotard. Dickens says it's stunning.

[chirolifter]

Sounds good BJ. I havent heard of that particular technique, but anything to release tension, facia and find imbalances is good stuff. I have to get my arse to the thearapist ASAP...
The stuff your doing at the globo gym will help... I think everyone should take 3-5 weeks and do total bodybuiding stuff to fix imbalances created during the season, and it also gets you ready for OS hard core training..
So keep going and wear the tights there!!!

Kill it

[bjketchem]

thanks gents...I'm trying to bring sexy back... one of my primary goals is to no longer be the fattest 190 when I return to throwing next fall...rather,
I will be the 190 version of Mike Wills.

Full ROM clearance today with assisted mobility movements
and I even knocked out some curls, though, only 3lbs

tomorrow, back to Globo Gym for legs and cardio...and of course sporting a new onesie spandex singlet with Jeff's face silkscreened on the front

[Jeff Storey]

tee hee, globo gym....

[miked]

thanks gents...I'm trying to bring sexy back... one of my primary goals is to no longer be the fattest 190 when I return to throwing next fall...rather,
I will be the 190 version of Mike Wills.:

well, that shouldn't be too hard . . . . . Wills' head makes up 40 of the 60 lbs difference. aayyoooo

[bjketchem]

that's a great point mike..haha...

week 7.5 post op


Today's trip to Globo Gym...Saturday mornings don't supply as much fodder as the weekdays...I think I may have been the only one sporting a spandex singlet.

10 min. elliptical
8x8 Leg Press -dont know how much weight was on the sled total, but my legs were cookin'
4x10 leg extension
4x10 leg curls
3x15 seated calf raises
3x12 back extension
Stretch

[miked]

we're gonna have to start calling you quadzilla come spring.

[bjketchem]

OK, I have finally been cleared to begin a "little" training.

ROM is really good at this point after surgery. The doc said I should be done with going to phys therapy by the end of February.
Which will be a couple months ahead of schedule! Pretty fired up about that.

been running and this week started "lifting" again...first time since november...

today workout

ADW
3kg medball throws, working on stone tech (lefty)
30 throws
squat machine (cant put hand in postition to do real squats)
4x12
Leg extensions/leg curls superset
3x12
Back Extensions
3x12
Core
circuit, several exercises

[miked]

can't keep a good man down.

this is the dawn of the legend of lefty larue.

[bjketchem]

Today WO

Lifting
PT Shoulder Rehab
Seated Row 4x10
Dumbell Bent Over Row 4x10
Wide Pulldown 4x10
Close Grip Pulldown 4x10
The poundage is humbling, but the ROM is improving and that is the biggie

Running
22 mins of Fartleks...that's fartlek, not fart lick

[miked]

Hell's yeah!

[Jeff Storey]

huzzah! good to hear it's coming along man!

PS, should I be embarrassed or proud that I know what fartlek is?

[FrankH]

You should be embarrassed you're not out doing it, when the far older BJ is out pounding the pavement like the stud pony he is!

[bjketchem]

Jeff, you've been Franked!

today's workout

PT Shoulder warm-up
1. Medball throws (front push and braemar)x 10
2. Biceps/triceps 4 exercises-4x10
3. Core
4. 20 mins of Fartleks