sun day 1 ab’s + cardio
12 min cardio 6 RPE
10 crunches 60 sec arc trainer 30 sec rest 4 x
10 leg raises elliptical same 4x
10 serratus crunch bike 4x
finish 20 min steady state cardio
mon day 2 leg’s
12 min cardio
leg press 4 x 12-15
lying leg curl 3 x 12
leg ext 3 x 10
standing calf raises 2x 10
seated calf raises 2 x 12
15 min cardio
wed energy system work. start w/ 12 min walk
30 sec all out 60 sec rest 5x on stair mill
the same on elliptical
the same on the bike @ a hard resistance
20 min steady cardio, 6% incline walking at 2.4 to 2.7
REHAB band pull aparts, ext rotation, grip work, YTWL raises,side and
front raises only started me with 3lb db.so light
legs, day 1
2mile walk
leg press 1 x 15
1 x 15
1 x 12
1 x 12
1 x 10
leg curl 3 x 10
leg ext 3x 10
back ext 3 x 10
the elbow brace came off.now rehab steps up a notch,did the regular rotator cuff, scapular and grip work,did some super light weight tricep extensions, They’ll increase the weight probably 1 or 2 pounds per session to a bought 8 weeks.I’m currently in my 6 week. tried to squat today 1st time in about 9 months, so damn weak stopped at 285 pounds, it’s hard to load the bar with my arm, but the motion was good. going to do a volume based program squat 3x a week back squat, front squat I hope it doesn’t effect my arm, and finally a 2nd back squat day.I hope it goes well
started a volume squat program
back squat 3 x 10
leg curl 3x 10
leg ext 3 x 10
back ext
walked for 20 min 1st day back after vac a
been walking 5 miles a day for the last 4 days,going back to gym today.
still walking 5 miles daily.going to see if I can do more exercises for upper body my protocol doesn’t allow it .
started training my upper body tendons and ligaments using low intensity high volume 2x25 with super light weight
db press 15 lbs 2 x 25
db row 2 x 25 all 15lbs unless noted
db OHP 2 x 25
pulldown 2 x 25 40lbs
side raises 2 x 15 @ 10lbs
facepulls 2 x 25, 40lbs
pushdowns 2x 25 40lbs
forearm curls 2 x 20 @ 15 lbs
" ext 2 x 20@ 15 lbs
leg raises 2 x 10
crunches 2 x 10
I figure can’t lift even moderate weight, so i’ll take the time to strength the tendons and ligaments so when i can start lifting I’m conditioned. Got a cortisone shot in right knee to take care of some pain i was having in my patella tendon. so I’m good to go on the volume squat program it’s 6 weeks 3day a week back squat,front,and back again.I need the conditioning to start,then I probably do ripptoes squat program I think it’s 13 weeks.If the front squat give me bicep pain maybe sub high rep leg press
GPP wise I’m going to continue walking on leg days,and on upper body days I’ll start HIIT 15sec on 45 sec rest or slow speed, start 10 min i’ll increase slowly up to 15, 20 min over the course of 8weeks then drop down and increase time 30on 30off maybe for another 8 weeks. MY main goal is body/comp,fat loss I’m around 18-20 % body fat want to get to 10% I’m 5’7 210 fat only in abdominal mostly visceral fat need to get around 195; suggestion welcomed.will start a diet moderate to high protein,higher on the fat good ones,lower on carbs,more veggies than starch, with berries, snack greek yogurt and or nuts, think thin bars also, whey after workout, casien protein at night and something to raise blood sugar a bit, was diabetic cured my self no meds just have a phobia at night my sugar drops low by morning i get nerves I go to low in the middle of the nite, thats a whole different post. any supplement or diet info please tell me
1st leg day off volume program/ it’s on exel so the weights are based of my currant arm 280, witch is sad but I’ll get my strength back, must be patient.
1 x 10 @ 170
1 x 10 @180
1 x 10 @ 195
sled machine plus 50 lbs 1 x 50
leg curl seated 3x 10 @ 70 lbs
leg ext 2 X 10 @ 70 lbs
standing calf raises 2 x 12
did a half mile walk as a warm-up
also walked 2 miles after waking up
I hope logging this will help me stay focused and see my progress.
Good work going on here. Tore my distal biceps tendon in 2001, had surgical repair. It’s now my stronger and better-looking biceps. Keep plugging away.
mon day 2 upper body
2 x 25 reps
inclien db press 2 x 25 @ 15lbs
seated cable row 2 x 25 @ 40 lbs
ohp db 2x 25 @15lbs
pulldown 2x25 @ 40 lbs
rev pec dec 2 x 25 @ 20 lbs
pushdown 2 x 25 @ 30 lbsi
forearm curl 2x 15 @ 15lbs
shrug 2 x 25 @ 90 lbs
got pneumonia haven’t done anything since 8/31, try to get well being 46 it seems it
takes longer to recover,the antibiotics end in 4 days.i hope i’m better.
still fighting the pneumonia,only have 1 lung from lung cancer surgery,breathing is tought with shortness of breath, need to get better can’t do shit can nearly walk. i so screwed,I was just starting to do some light work.I need help any suggestions to help me get my breathing back ?
the pneumonia is better,I.ll start back at the gym upper body today with the bicep injury then the pneumonia i haven’t really workout since like march it’s been over 6 or 7 months,i’m weak and small.one good thing lost like over 20 pounds down to like 204 now from 224.my wife says i look good i,m around 16% body fat or less want to gat to 10% before i bulk up a bit, that means need to lose 10 pounds more.the bicep is healing great i’m in like week 16 of the rehab so like i said going back to the gym , will do light weight high volume, any suggestion how i should do my workouts,
weak really bad, but must start over every thing is an easy 10 rm. just want to get some blood flow and range of motion
bench 2x10 @ 145
BB row 2x 10 @ 105
OHP 2x 10 @ 65lbs
pulldown 2x10 @ 90lbs
overhead tri-ext cable 2x10 @ 50
shrug 2x 10 @ 180
facepulls 2x10 50-70lbs
leg raises 2x12
crunches 2 x 12
light bicep curls 10 reps 15lbs
bicep felt good, will continue and increase weight slowly
lower body workout day 1 trying to ease into everything start w/ 10 min incline walk
Snatch grip deadlift 3 x 5 @ 135
leg press 3 x 10 @ 270
leg curl 2 x 10 @ 70lbs
leg ext 2 x 10 @ 60lbs
seated calf raises 2 x 10 @ 45lbs
standing 2 x 10 body weight
crunches on ball 2 x 12
elliptical 15 min
I figure it will take a minimum of 2 months to get some strength and conditioning back, I just got to stick with it. I can’t lose focus.If anyone has idears or encourage meant please let me know.
upper body day 2 ; 8reps
hammer strength decline press 2x 8 @ 70lbs per side
hammer strength row 2x8 @ 55lbs per side
OHPress 2x 8 @ 80lbs
hammer strength pulldown 2 x 8 55 per side
upright row cable 2x8 @ 70
rev pec dec 2x8 @ 70
tricep skullcrush 2x 8 @ 60lbs
2 sets light db curls
leg raises 2x 12
crunches 2x12.did the workout in 33min /will add 1set next upper body workout
did lower body yesterday, today upper body
db incline press 2x12 @ 45lbs
cable row 2x12 @ 80lbs
side raises 2x12 @ 15lbs
pullover 2 x 12 @ 40lbs
pushdowns 2 x12
db curl 2x12
all easy weight going to take 2 days off the weights and do energy system work,maybe start with steady state cardio, I want to increase my GPP so when i get my strength back I’m in good cardio shape.I like to train to be healthy,flexibility,size,strength, power,cardiovascular endurance.I want to take this opportunity, to train right and have balance, now I can start fresh my arm is healing nicely.