Monday 8/19
GENTLE WALK
20 minutes of strolling back and forth on my street.
Tuesday 8/20
GENTLE WALK
20 minutes of strolling back and forth on my street.
Wednesday 8/21
GENTLE WALK
20 minutes of strolling back and forth on my street.
Thursday 8/22
GENTLE WALK
20 minutes of strolling back and forth on my street.
Friday 8/23
GENTLE WALK
20 minutes of strolling back and forth on my street.
Saturday 8/24
GENTLE WALK
1 mile on the indoor track (for the nice flat surface) at my rec center.
Sunday 8/25
GENTLE WALK
about 30 minutes today
Monday 8/26
GENTLE WALK
20 minutes of strolling back and forth on my street.
Tuesday 8/27
GENTLE WALK
20 minutes of strolling back and forth on my street.
I feel pretty good day to day now but still feel just enough sensitivity / discomfort in my abdomen that it puts me off wanting to just start ripping out deadlifts (or even do pull-ups). Mentally I’m just itching to do a real workout but physically I know I need more time - and more importantly I really don’t want a complication or need for a re-repair if I bust out this one. So I’ll be good and patient and wait. Tomorrow I have a follow-up with my surgeon where I’ll try to get some clarity about activity (I’ll be 12 days out). One part of my discharge paperwork had a weight restriction of 10-15 pounds for “2-3 weeks” but in a different place it said “4-6 weeks” so if I have to live with that more conservative timeline I will. I do wonder if I might be able to start some light upper body work like raises, curls, presses with fairly light DB sooner, even if I’m leaving the squats and deadlifts off for awhile. We’ll see what she says tomorrow.
Wednesday 8/28
CONDITIONING
Spinning Bike (15 Minutes)
Cleared by doc today to ride an exercise bike. That feels good enough to break a sweat that I think I’ll be able to suffer through another month or so without any “real” lifting just to err on the safe side and make sure I don’t jeopardize the hernia repair. I may fool with some light curls and presses once or twice a week but won’t do any real strength work until the 6-week mark, by which time you’re supposed to be fully healed.
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Thursday 8/29
CONDITIONING
Spinning Bike (15 Minutes)
Friday 8/30
CONDITIONING
Spinning Bike (15 Minutes)
Saturday 8/31
CONDITIONING
Spinning Bike (15 Minutes)
Sunday 9/1
LIGHT DUMBBELL STUFF
Lat Raise 3x10x10’s
Curls 3x10x15’s
Hammer Curl 3x10x15’s
Press 3x10x20’s
Neutral Press 3x10x20’s
I think I can get away with this once a week, gently nudging the weights up a little bit each week, as a way to feel like I’m keeping my shoulders and arms mildly conditioned until I’m allowed to really lift again.
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Monday 9/2
CONDITIONING
Spinning Bike (16 Minutes)
Tuesday 9/3
CONDITIONING
Spinning Bike (16 Minutes)
Wednesday 9/4
CONDITIONING
Spinning Bike (16 Minutes)
Thursday 9/5
CONDITIONING
Spinning Bike (16 Minutes)
Friday 9/6
CONDITIONING
Spinning Bike (16 Minutes)