[R]

Thank you all for your input. That reminds me that I did infact take out Lantus when I went into the diet. I was running 15iu before.

I’ll check fasting blood glucose and if it’s high I’ll add it back in. Or if it’s normal I’ll drop the potassium.

Thank you all

[R]

How did you get on? Was it fully torn? Was it an operation that you had to have? How are you doing?

Hey Meg hope your training is going good. Yes full tear of the bone, it was pretty obvious once the inflammation had gone down haha.

Three weeks post surgery now. The surgeon I went too see was amazing so well on the way to recovery. 🙂

[/quote]
What’s next mate? Are you back in the gym?[/quote]

Yes sir 5 weeks post surgery now. Full range of motion back without any pain and I’ve started direct bicep loading only 5kg or so. But I’m on track to be fully back within the next 2-4 weeks.

Just kept food high along with a decent wack of high and bpc and I feel great.

Appreciate everyones help

[R]

How did you get on? Was it fully torn? Was it a operation that you had to have? How are you doing?

Hey Meg hope your training is going good. Yes full tear of the bone, it was pretty obvious once the inflammation had gone down haha.

Three weeks post surgery now. The surgeon I went too see was amazing so well on the way to recovery. 🙂

[R]

Here’s a simple rehab plan I’ve used with countless strongmen, rugby players and MMA athletes. Hopefully it will give you some targets, goals and a timeframe to work to.

BICEP REHAB

Weeks 1-2
In Sling with elbow kept at 90degrees. No rehab work on bicep. Trained around the injury in the gym. Safety Squat bar squats 3 times a week and 2 contralateral upperbody sessions (training non injured side) to maintain muscle mass.

Weeks 3-4
Out of sling. Get range of motion back in arm. No loading yet. Focus on getting arm straight and getting full supination of forearm back. This is very important to do before loading. Continuted SSB squat work and Contralateral work.

Weeks 5-6
You should have full supination and extension at this point. Commenced non-direct loading of injured side. No direct bicep work but some light pressing and rows. Continued lowerbody training in addition to contralateral work.

Weeks 6-9
Direct loading of bicep commences. Start with light bicep curls and compare strength to the non-injured side. Stick with supinated curls as much as possible. focus on the contraction of the medial head of the bicep. It is common for the Brachioradialis to become dominant after the time in the sling. A Compex (EMS) is a good tool for bicep activation prior to bicep work. This is the session I performed 3 times a week during this period (Monday/Wednesday/Friday):

Single Arm DB Preacher Curl 3×12
Incline DB Curl (supinated) 3×12
Standing Cable Curl (like a double biceps pose) 3×12

Progressed each arm independently until the injured side was with in 95% of the non-injured side. Key is to keep with the supination range of motion work during this period.

You may well progress this a lot faster. You will have previous strength data from your log books and you know how to train muscles with frequency unlike my rugby and strongman guys and girls.

Weeks 10-12
Back to “normal” gym training.

Weeks 13-16
Back to full unrestricted training.

That is absolutely amazing. Appreciate it a lot man!

[R]

Hi R how are you getting on with this?

Any update on the process?

Hey mate sorry for the delay. just like that consultation and surgery all done. It was a complete tear.
In terms of recovery i’m just training legs x 3 a week and light physio on the upper body.

How much bpc + tbh500 would you recommend? Currently taking 6iu GH as well

[R]

Thank you all. I get my MRI results back in a couple days but I’ll start contacting some private surgeons now. Including the one Adam mentioned.

Many thanks

[R]

Just for clarity, there’s a gap near the elbow? If so, I can see why surgery is near the top of the priority list as if it’s left (even with a severe partial tear) it’ll scar and retract.

Has it balled up the humerus?

As for how to carry the arm. Just keep it in its most comfortable position. Don’t focus on trying to get it in the perfect position.

Hey mate yes very clear gap near the elbow, wouldn’t say it’s completely balled up but it doesn’t lengthen/shorten as I try to extend my arm. So at very least partial tear.

Just wanted to see if it normally takes a couple weeks to get into surgery as in my head this seems like more of an emergency haha

[R]

Exercise 1 you are loading it appropriately, to make it easier to standardise I would load 50/50 set 1 set 2 all
Top peg

Be patient there after 🙂

Cheers Kuba will give that a go. In general how do you decide what loading you like. Just based on how the reps move?

[R]

Thanks for the help!

Would a Husla leg ext pad make the movement a bit better?

[R]

Thank you everyone amazing feedback!

[R]

Hey Nath hope you’re good! Just read the entire thread front to back haha excited to see the progression. Question for me is your volume seems pretty low on a few sessions. I see you’re working with Joe at the moment. Are all your working sets to failure or does he have you doing a RIR periodised approach?

Hi mate

Yes volume is low but every set is til failure

[/quote]

Makes sense mate appreciate the response! How do you find it working with Joe anything you notice differently?

All the best!

[R]

Hey Nath hope you’re good! Just read the entire thread front to back haha excited to see the progression. Question for me is your volume seems pretty low on a few sessions. I see you’re working with Joe at the moment. Are all your working sets to failure or does he have you doing a RIR periodised approach?

[R]

If you test I and it comes back good then it’s good

Cheers pal. I’ll be honest just seemed skeptical was no one else seems to do it and it was around 700iu for £350.