Monday November 13, 2 weeks post op
6 more weeks in the sling, all movement are passive.
But I can do lower body stuff.
I will start light, maybe 3 days per week.
4 Likes
Happy to hear you are on the mend
Tuesday
Leg day 1
Leg press 3x15x90lb can go up
Leg extension 3x15x25lb can go up
Seated leg curl 3x15x25lb
Pull thru 3x15x40lb
Stuff to try: Calf raise, belted squat, adductor, abductor, kick back
No go: landmine rdl, any upper body stuff, hip thrust (shoulder discomfort), GHD (canāt get on with just one hand)
I need to walk more (weather suck at the moment, today it was slushing) or do more bike (boring af)
3 Likes
Thursday
ABD/ADD 3x15x10lb per leg
Kick back 3x15x20lb per leg
Calf raises 3x20x180lb
Belted squat 3x10x45lb on double stack of plates
30 minutes walk, the weather was very nice today.
3 Likes
Sunday
Leg press 3x15x180lb
Leg extension 3x15x35lb
Seated leg curls 3x12x35lb
Pull thru 15x40, 50, 60lb
Went shopping yesterday and today with the BF. I am not comfortable when there are too many people around me.
Todayās workout was much easier then last week.
Tomorrow, I have physio.
3 Likes
Tuesday
ADB/ADD 3x15x20lb per leg
Kick back 3x15x30lb per leg
Belted squat 3x12x45lb
Calf raise 3x20x180lb
30 minutes walk, kind of boring walking in the street, my options are going left or right out of the drive way then no other option just a straight line. Once I am out of the sling, I will be able to go in my wood. But at the moment I am not able to lace my boots and need help in and out of the sling. And going in the wood at this time require a shower after to clean the ticks out. I am along with the dog so not much help.
3 Likes
Friday
Physically doing good, mentally getting very bored.
Leg press 15x180, 2x15x210lb
Leg curls 3x15x35lb
Leg extension 3x15x35lb
Pull thru 3x15x60lb
Walking 30 to 45 minutes per day
3 Likes
Monday,
Belted squat 3x12x50lb
Add/Abd 3x20x20lb
Kick back 3x20x30lb
Calf raises 3x20x180lb
3 Likes
Wednesday
yesterday was physio. I have a lot of muscles cramps. (trap, pec, bi, tri and delt)
I am going back Friday and probably going to stick a few needles in there.
Leg press 3x12x230lb
Leg extension 3x15x35lb
Leg curl 3x15x35lb
Pull thru 3x15x70lb
Now walking around 40 minutes.
3 Likes
Friday, December 1st
Belted squat 3x10x55lb
Add/Abd 3x12x30lb
Kick back 3x12x40lb
Calf raise 3x20x210lb
No walk today the weather was a bit too wet.
2 Likes
Tuesday
Leg press 4x12x230lb
Leg extension 15x35, 2x15x40lb
Leg curl 3x15x35lb
Pull thru 3x15x70lb
3 Likes
Thursday
I get an ortho appointment next Monday because of my swollen fingers. My physio think I have displace a few bones in my wrist, because the way the sling fit and he think that he has fixed most of it. I can move my fingers better after he worked on my wrist.
I will see tomorrow how every thing is.
Abd/Add 3x12x30lb per leg
Kick back 3x12x40lb per leg
Leg press 3x12x230lb
Calf raise 3x20x210lb
I did leg press instead of belt squat because I was alone. My BF had a meeting from 4 to 4:30 and with our stupid bridge issue he will have to sit in traffic for 1h30 to get back home. Normally it is a 25 minutes drive with normal traffic but the main bridge that connect Montreal to Ontario is down from to 3 lanes to 1. The other way is a boulevard with many traffic lights. That bridge is a real shit show. Some days it is faster to bike. We do have free train service but not enough place to park at the station so many get tickets.
3 Likes
Sunday
Leg press 4x12x230lb
Leg curl 3x15x35lb
Leg extension 3x15x40lb
Pull thru 3x15x80lb
Eager to see the ortho tomorrow because my hand is getting stiff and weak
2 Likes
Monday, December 11
Ortho follow up.
I can be out of the brace, except when not in the house.
I can move the arm including the shoulder but not lift weight or push the ROM.
I can start some light upper body stuff on the left side as long as I donāt have to brace much.
2 Likes
Thatās a good report from the doctor! Seems like youāre slowly moving forward.
1 Like
Tuesday
Leg press 2x12x230, 2x12x250lb
Abd/Add 3x15/12x30lb per leg
Kick back 3x15xx40lb
SA bench 3x15x15lb db just left side
2 Likes
Thursday
Leg press 12x210, 3x12x250, 2x6x270lb
Leg extension 15x40, 2x15x45lb
Leg curl 3x15x40lb
Pull thru 3x15x80lb
Seated row 3x15x40lb
Nice walk with my Lucifer
3 Likes
Sunday,
7 weeks post op. Still no moving of the right shoulder, but my hand and fingers are much better being out of the sling most of the time. Still wearing the sling outside of the house.
Leg press 12x210, 4x6x280lb
Lateral walk 3x12 steps
SA pull down 3x12x60lb
SA OHP 3x10x15lb not comfortable on the right shoulder even just doing the left side. I will try lower weight or wait further into rehab to move the good arm over head.
Low incline SA bench 3x10x20lb
3 Likes
Tuesday
Leg press 12x210, 2x6x280lb
Leg extension 3x15x50lb
Leg curl 3x15x40lb
Pull thru 3x15x80lb
Cable row 3x12x60lb
3 Likes
Thursday
Add/Abd 3x12x30lb
Calf raise 4x20x210lb
Pull down 3x12x60lb
SA bench 3x12x25lb
High incline 3x12x15lb
Still not moving the right shoulder but I can see it is more mobile in the morning, on the other my hand and fingers are better at the end of the day.
I am trying to find new tricks to do with Lucifer, but I am not very good at it.
At the moment we are working on a send around and basic scent detection.
I should try article location too but being stuck in the house make that one hard as my scent is everywhere. That is more of an out side thing.
3 Likes