How’s it going? Haven’t heard from you in a while!
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Starting to feel better, thanks and starting a new job next week too.
I still plan for a couple more weeks of rest to make sure this time it won’t come back.
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Glad to hear it, and good luck at your new job!
Resting a couple more weeks is smart. You don’t want to cut recovery time short.
Sep 23, got permission to start super slow.
Turns out, I have torn/pulled a upper thigh lower abs tendon.
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Sep 24, basically doing very light stuff for a few weeks, just to get moving again.
Squat 2x10x30lb kb
Deadlift 2x10x65lb
Bench 2x10x45lb
OHP 2x10x25lb
Row 2x10x45lb
That will be it for 4 session or so.
I am also trying to ride again, after 3 years.
During this forced rest, I have change job, garden a lot, had way to much production, canned and process food for the next year and missed the work out a lot.
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Saturday, sep 26
All 2 set of 10
Squat 45lb, Curl and press 35lb, SA row 25lb db
Deadlift 75lb, Bench 25lb db
Also loaded and un loaded stuff to build a 12’ x 12’ greenhouse, including 12 30kg stone dust bag and 12 18" x 18" patio paver.
Tomorrow, we build it.
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Glad you’re back and were cleared to slowly start exercising. Is the torn tendon expected to heal with time and therapy?
Still going, slow.
2 sets of 10
Squat 45lb, curl and press 35lb, SA bent over row 25lb db
Deadlift 85lb, bench 25lb db
Greenhouse structure is up, now to put the polythene double layer and build the inside beds.
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2nd day in a row! still doing 2 set of 10 except for the chin up which was 3 only.
Front squat 45lb, Bench 25lb db, Chin up
Deadlift 95lb, SA Bent over row 30lb db
Rode my horse, for a real ride. Including sitting trot, transitions, leg yield, lengthening and not losing my stirrups at the canter! That is a lot of core work.
My BF is not really trilled that I am riding again. I can understand him, but I am enjoying it. And I have the safest horse I could have.
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Monday Oct 4
Deadlift 2x5x100lb/Row 3x8x30lb db/Pull up 3x5
Squat 2x5x70lb/Triceps extension 2x10x25lb
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Tuesday Oct 6
Landmine row 3x5x35lb/Bench 2x5x55lb
Lunges 2x10/C+J 2x5x45lb
Leg press 10x50lb
And riding this after noon.
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Wednesday oct 7
Deadlift 2x5x100lb/SA Row 3x8x30lb
Squat 2x5x70lb/pull up 3x5/Triceps extension 2x10x25lb
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Thursday oct 10
Bench 2x5x65lb/Landmine row 2x5x45lb
Clean and jerk 2x5x45lb/Lunge 2x10
Leg press 15x50lb
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Monday oct 12
Finished the greenhouse over the week end
Deadlift 2x5x115lb plus warm up
Squat 2x5x80lb/Pull up 3x5/Triceps extension 3x10x30lb plus squat warm up
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Tuesday oct 13
Bench 2x5x65lb/Chin up 3x5/Landmine row 3x10x45lb
Deadlift 2x5x135lb/Lunge 2x10
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Wednesday oct 14.
Feeling good and not sore.
Bench 2x5x80lb/Clean and Jerk 2x5x45lb
Squat 2x5x80lb/SA Row 2x6x30lb/Over head triceps 2x10x25lb
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Thursday oct 15.
Day off work, so I rode my super horse in the morning.
Deadlift 2x5x135lb/SA Db Clean and Press 3x5x25lb
Squat 2x5x85lb/Db Chest Press 3x10x25lb db
Plus a few warm up set for deads and squat.
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Sunday oct 18
Deadlift 5x135, 2x5x145lb/SA Row 3x10x25lb db
Squat 2x5x85, 5x90lb/Pull up 3x5/Triceps extension 3x10x25lb
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Monday oct 19
Landmine row 3x5x45lb/Bench 2x5x80lb
Clean and press 2x5x55lb/Abs 3x10/Step up 3x10 per leg
Wednesday oct 21
Pull up 3x5/Squat 5x65, 2x5x75lb last set with shoes on and it almost like cheating.
Triceps extension 3x10x30lb/Deadlift 5x120, 2x5x135lb
Abs
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