Sunday 9/8
DUMBBELL UPPER BODY
Lat Raise 10x10, 10x15
Standard Curl 10x15, 10x20
Hammer Curl 10x20, 10x25
Alternating Curl 10x25, 10x30
Overhead Press 10x30, 10x35
Neutral Grip Press 10x35, 10x35
Gaining a bit more confidence but still trying to be smart and resist temptation to to more than this until that 6-week mark. Nice to at least feel a little pump in the arms though. Just spinning for the rest of the week after this.
Monday 9/9
LIGHT KETTLEBELL PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 35
Hilariously light, yes, but I just want to get used to the movement and use this as a light test. I’m currently 24 days post-op; the discharge instructions said I had a weight restriction of 10-15 pounds for “4-6 weeks”
I’ll probably not go to anything actually “heavy” until that 6 week mark, but even alternating days like this (maybe going up one bell size per week - 35 this week at 3+ weeks post op, 44 next week which is 4+ weeks post op, 53 next week at 5+ weeks post op) with my spinning bike seems like it should be manageable and have me primed to reintroduce heavy KB pressing in October.
Tuesday 9/10
CONDITIONING
Spinning Bike (15 Minutes)
Wednesday 9/11
LIGHT KETTLEBELL PRESS
Kettlebell Press
3, 4, 3, 4, 3 x 35
Thursday 9/12
CONDITIONING
Spinning Bike (15 Minutes)
Friday 9/13
REMEDIAL KB PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 44
Saturday 9/14
CONDITIONING
Spinning Bike (15 Minutes)
Sunday 9/15
CONDITIONING
Pull-ups
3, 3, 3, 3, 3
I’m 30 days post-op. The weight restriction was “4-6 weeks” - so I figured I’d be safe with a few pull-ups by now as long as I didn’t bust my gut trying to grind out reps.
I think for the fall my programming will be
S: Pull-ups (5 Sets)
M: KB Press 4, 5, 4, 5, 4
T: Pull-ups (5 Sets)
W: KB Press 3, 4, 3, 4, 3
R: Pull-ups (5 Sets)
F: KB Press 2, 3, 2, 3, 2
S: Spinning (20 Min)
I’ll stick with this for a few months, trying to work towards a 106-pound KB press & max of at least 10 pull-ups at bodyweight 215ish by the end of the year, and then I will get back into barbell work.
Monday 9/16
REMEDIAL KB PRESS
Kettlebell Press
4, 5, 4, 5, 4 x 35
Tuesday 9/17
REMEDIAL KB PRESS
Kettlebell Press
3, 4, 3, 4, 3 x 44
Wednesday 9/18
REMEDIAL KB PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 53
Thursday 9/19
REMEDIAL KB PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 62
Friday 9/20
REMEDIAL KB PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 62
Traveling for work for a few days. Hotel gym workouts, maybe. Then when I’m back I’ll do another round of:
4, 5, 4, 5, 4 x 44
3, 4, 3, 4, 3 x 53
2, 3, 2, 3, 2 x 62
…next week, and if that goes well should move up to 53 / 62 / 70 the following week (will actually reintroduce pull-ups that week, too, since I’ll be the full 6 weeks post surgery by then).
Saturday 9/21
CONDITIONING
100 Push-ups
10 sets of 10 EMOM
Sunday 9/22
HOTEL GYM DB WORKOUT
Lat Raise 2x10x10
Standard Curl 2x10x20
Hammer Curl 2x10x25
Alternate Curl 2x10x30
Standard Press 2x10x35
Monday 9/23
AM - HOTEL GYM DB WORKOUT
Lat Raise 3x10x10
Standard Curl 3x10x20
Hammer Curl 3x10x25
Standard Press 3x10x(30, 35, 45)
PM - HOTEL GYM DB WORKOUT
DB Press
2, 3, 2, 3, 2 x 50
Tuesday 9/24
REMEDIAL PRESS
Dumbbell Press
3, 4, 3, 4, 3 x 50
Wednesday 9/25
REMEDIAL KB PRESS
Kettlebell Press
4, 5, 4, 5, 4 x 44
Will do my last two workouts this week with the 53 and 62, then next week start alternating days of pull-ups with this little 3-day press routine (upping the weights to 53 / 62 / 70)
Thursday 9/26
REMEDIAL KB PRESS
Kettlebell Press
3, 4, 3, 4, 3 x 53
Friday 9/27
REMEDIAL KB PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 62