More Secrets To Motivation: Training Through Injury.

Recovering from such a bad injury can take a very long time and requires a great deal of motivation. See the steps that Richard has had to go through to get back to training.
Diane and I both have traveled the road to recovery from some severe rotator cuff operations. To psyche myself up for the rehabilitation process, I promised our readers that I would get back into shape and publish photographic proof that I indeed had overcome this setback.

My rotator cuff surgery included repairing two tears in the supraspinatus as well as a massive tear in the labrum and partial tears in other cuff tendons, so it has not been easy.


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I Have Overcome This Setback.

After the surgery I had to endure grueling months of rehabilitation to just be able to bend my withered arm and shoulder. Finally I was given the okay to workout again. I began with "sissy" workouts, as I call them, on machines.

I needed to gradually introduce my muscles to the kind of workouts that build a superior physique. That would take some time since I didn't have enough strength to use a barbell. My plan was to "Turn the screw," as I call it, to gradually increase the workout intensity until I was going full-bore again.


Turning The Screw

Here Are Some Of The Details Of "Turning The Screw":

  1. Find any exercise that can be executed without pain or the possibility of stressing the damaged tendons. This meant to continue working only the left half of my upper body with any intensity while I gradually brought the right side up to par.

  2. Incrementally condition the right side without injury by using machines and light cable work to begin with until dumbbells and eventually barbells can be introduced back into the workout regimen.

  3. Nutrition is of utmost importance if recovery is to be made as quickly as possible. This means plenty of whey protein shakes with added glutamine, a full assortment of vitamins and minerals, and plenty of nutrient dense foods (meat, chicken, fish, steamed or raw vegetables, and fruit and nuts).

  4. Enough sleep is essential. (Since one side effect of this operation is trouble sleeping, I arranged with my surgeon to have the prescription sleeping pill Ambien on hand.)

Gradually I was able to get in better shape than I had in years, as demonstrated in this photo that was taken this summer at Diamond Resort in Maui, Hawaii:


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Diamond Resort in Maui, Hawaii

Not bad for 58, huh? From this point on, I hope to continue my quest to see how my body can respond to serious training as I age. In a year and three months I will be 60. I don't know what I can do in the next few years, but I hope to continue to avoid injury and reach new heights of physical perfection!

For your own personal motivation, I advise you to take photos. Before and after shots can make you proud as they provide a record of your achievements. Then, not only can you look at great photos of your favorite physique champions, but also refer to past achievements of your own and remind you what you are capable of.

Recently GMV Productions produced a DVD that reminded me of my own involvement in the Golden Age of bodybuilding. It is a compilation of some of the videos Wayne Gallasch took of me in the late 70s. It also includes a slide show of many of the photos he took of me in Malibu, California. If you would like to purchase a copy, just click on the DVD cover below:


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Richard Baldwin Super Tape, Purchase Here.

Workout Routine

Nutrition

    As far as nutrition is concerned, for breakfast I eat:

    • 8 egg whites with one yoke scrambled in a non-stick frying pan
    • A small cup of yogurt (only 3 grams of carbs)
    • A handful of vitamin and minerals with an added glucosamine-chondroitin tablet

    For lunch I eat:

    • Two plates of chicken and broccoli
    • A diet soda

    After I work out I drink a quart of protein (50+grams) and later eat a chicken breast with some fruit.

    I also eat unsalted nuts (particularly almonds) and fruit as I feel I need to fortify my workouts.


Conclusion

There you have it. Remember, it took me a year to work up to this schedule and this is just a goal. Sometimes I will take a day off during the week and make it up on Sunday; other times I don't make it up. It all depends on how much sleep I had the night before, how well I ate that day, how hard work was that day, etc. In other words, I really am trying to avoid over training by listening to my body.

If, like me, you took the summer to get in great shape, send us photos of your results as well as the training routine and nutrition program you used to get in shape. We may just use them in this column! In the meantime, while the rest of America continues to get fat (over 2/3's of Americans are overweight), you and I will continue our quest for our own legendary physiques!

Train hard, train smart and make it a legendary week!
Diane Fields, Member. Legendary Fitness, LLC.
Richard Baldwin, Member. Legendary Physique, LLC.


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All submitted photos become property of Legendary Fitness, LLC; submission shall constitute a grant to the use of your photos and information as we deem appropriate.

Copyright 2005. Diane Fields, Member. Legendary Fitness, LLC. All rights reserved.

The advice given in this column should not be viewed as a substitute for professional medical services. Before undertaking any exercise or nutrition program, Legendary Fitness, LLC advises all to undergo a thorough medical examination and get permission from their personal physician.