So...I had a Pec Tear

*reading the ultrasound report*

I-II Grade Left Pec Tear.

This happened the 23rd of December.

In this video I wanna show you how I have handled the injury.

This is not a guide!

Every injury is different!

So…Right after the injury I have decided to completely rest for 5 days.

Also, because I needed to change my workout program for the month of January 2023.

I paid attention to my diet with the help of supplements like

Whey proteins, because I do usually have trouble meeting my daily protein intake.

Coffee flavor, I love these in the morning.

So, after 5 days of rest I have decided to come back to the gym.

I have helped myself with a pre-workout formula to improve the vascularity during all the workout sessions.

Day 6 (after the pec tear.) 30-40 minutes of Arm Bike + Bicep Curls + Tricep Extensions with an elastic band.

Thanks to this and the pre-workout formula the pump was crazy good as you can see.

Between day 6 and day 11 I have only did the Arm Bike

During this session I have added some core exercises. Side Planks, Planks and similar.

30 seconds per exercise for many many sets.

Quick mobility test.

Just to see how the pec was healing.

The first 48 hours after the injury I couldn’t move my left arm.

But after that period the feeling was way better and the recovery period was easy.

As you can see I have also added some weights.

Some Dumbbell Chest Press with different weights

Just to vascularize the chest. 1 set with 1kg and another one with 3kg.

As you can see the motion wasn't perfect.

I have also tried 1 set on the bench to increase the range of motion and “stretch” the pec between every rep.

I have also did 1 set of Dumbell Chest Flies.

This angle of work was the most painful one.

Day 12, Arm Bike! I have tried different motions and angles of work with this machine during the recovery period.

Once again I have added some core exercises in my cardio session.

I have also decided to test the pec with 1 set of knee push ups.

As you can see I wasn’t able to go all the way down.

Here you can see the 2nd physiotherapy session (I didn’t record the 1st one)

He used different machines like Lasers and Tecar

He finished the session with some massages to stretch the muscle.

This was the final result.

Day 13: Arm Bike + Hollow Body + Arch Body + Plank.

Day 15: I have worked with this machine every day as you can see.

This time I have also tried some Tuck L-sits and Leg Raises on the parallels.

Day 17, headphones was a must that day, I was doing 1 hour sessions with the Arm Bike and couldn’t endure the situation no more.

I have also worked on some stretching, this was a fundamental part to not lose much range of motion.

Here you can see an electrostimulator session

I have used this device every day, but I didn’t record it. Great to vascularize the muscle.

Day 18 another physiotherapy session.

Day 21: Arm Bike, hollow body, arch body, planks…that was my routine

Day 22: We have monitored the injury with a scan

Day 26: My first inclined push ups.

As you can see I didn’t lose much muscle mass.

Thanks to the pre-workout formula and all the exercises with the Bike and Elastic Bands the vascularity has increased.

Here you can notice a big problem. I’m still working on that…

...The push ups motion is not good. I need to work on the proper activation for the next several weeks.

Day 27: Rest + physiotherapy session.

This time he has worked on my traps and shoulder blades too, As you can see my right scapula was fully blocked.

Day 28: I have tried some push ups once again, but the motion wasn’t good

Day 31: Last physiotherapy session, we have finished with some rehab scapula exercises on a soft disc.

Mattia now is going to explain the physiotherapy sessions.

Hi everyone, my name is Mattia. I’m the physiotherapist who helped Andrea during this period.

I have used laser and tecar to speed up the healing.

With laser therapy we have increased the activity of muscle fibers and their oxygenation and thus the production of collagen.

We also have worked with manual therapy + rehab exercises for a proper recovery.

We have noticed a good recovery. Now Andrea is starting to train again.

During the sessions we have noticed a dyskinesia of his shoulder blade.

So Andrea will add to his routine some rehab exercises to find a better balance.

But it looks we are on the right path.

You’ll probably see some videos with basics exercises for the next future.

So stay tuned if you are interested.

Thanks to Mattia for the quick explanation!

Now it's time to put in the work

I was forgetting to explain how it happened.

It was my last training session before my week of rest. I was training with a friend.

After the calisthenics session (btw it was a great session, I was feeling great)

my friend told me "I want to do some bench press, wanna join me?"

I have said to him that I have never trained that movement, but I was ready to try.

Set after sets we have increased the weight,

And then at my final set, during the 4th repetition, I have felt some type of pain/discomfort as soon as I brought the barbell to the chest.

This is when it happened.

My body was probably tired due to all the previous workout sessions, also I have never trained that specific movement, so my body wasn’t used to that type of pressure.

The calisthenics exercises have a slightly different angle of work.

Having said that,

you can visit www.andrealarosa.fit for my bodyweight workout programs.

You'll find workout sheets to improve the basics of calisthenics.

Also visit Foodspring website if you wanna try the supplements/snacks I do take.

Discount code: larosaFSG for 15% off on most of the products (only Europe)

See you soon.