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Old 02-16-2013, 22:55   #1
ateamer
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Injury update

Back in May 2012, my left triceps tendon tore completely off the elbow while arresting a resisting suspect. Surgery and lengthy rehab followed, and after two months of worker's comp and six months of desk duty, I worked my first shift back in patrol today.

A few days before the injury, I got six rounds on the Cindy workout (5 pullups, 10 pushups, 15 free squats, one minute rounds with 20 rounds being a complete workout). Last night I got 10 rounds. Bodyfat down, energy up thanks to low carbs (I just can't go completely paleo), no more heavy lifting - nothing, except pullups, less,than 10 reps.

If you are injured, do,what the doctor and physical therapist say, push it as hard as they will let you without re-injuring it, suck it up and you can come back better than before.
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Old 02-19-2013, 18:15   #2
California Jack
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Hey ateamer, what does a typical week look like?
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Todays workout..... Ball sits to failure.
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Old 02-19-2013, 19:37   #3
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Welcome back! Glad everything is working out for you.
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Old 02-19-2013, 19:39   #4
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Great news and good advice. Been a long haul for you, musta been tough. Things like that make you realize how we take good health for granted. A few years from now this will be just a memory, just a speed bump in your life.
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Old 02-20-2013, 14:42   #5
ateamer
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What I do now:
Monday
Bench - Warmup, then 2-3 work sets of 10-15 reps
Incline Dumbbell Press - 2-3x10-12
Military Press w/Barbell or DBs - 3x10-12
Abs - Exercises vary, but 50+ reps in one big set
Ironmind Grippers - 2-3x10-12
Stationary Bike - 10-20 minutes

Tuesday
Deadlift - Warmup then 2-3x10
Leg Extension (only if I feel like it) - 3x10-20
Seated Row - 3x10
Pullups - One or two sets to failure (right now about eight reps)
Neck Harness - 3x10-15

Wednesday
Swim or Stationary Bike for 20-25 minutes

Thursday
Napoleon Dynamite (Whatever I feel like I wanna do, gosh!)
Might be a Crossfit workout (usually Cindy every other week), or just a lot of pushups and pullups, along with grip work.
Abs - just like Monday.

Friday
Usually nothing.

Saturday
Run stairs with a weighted vest, bike or swim.

Sunday
Rest

All of this is subject to however I feel on any given day, but I am making a good effort to exercise in some way almost every day. One thing I have gotten back to doing is that just about every day, regardless of what workout is being done is one set of pushups and one set of pullups to failure. Low impact, easy recovery, great results. If I'm being bad, it's just every other day. I do stretch every day as well.

As far as diet, it's pretty clean - low carbs, and try to avoid white carbs as much as possible - white flour, white sugar, white potatoes, white rice. Lots of fresh fruit and vegetables, lean cuts of meat and nuts. Pretty much seem to have given up corn, baked beans and a lot of other carbs. Bodyfat down, energy up.
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Last edited by ateamer; 02-20-2013 at 14:43..
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Old 02-20-2013, 18:59   #6
California Jack
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Looks fun!
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