Ruptured Quadriceps Recovery Log

Training Training Logs
1

I had surgery at the end of May to have my rectus femoris re-attached after a squat/sprint workout. After six weeks of watching my legs melt away and getting fat, I have started rehab. I took some measurements and made a new workout that I may have to adjust to accommodate my evolving rehab program. My wife is out of town with my camera so reference pictures will have to wait.

Body fat % (according to the electric scale device) = 12.8 that’s about a 2% gain in 6 weeks
weight 168.4 lbs
height 69’

thigh circumference 5 inches above the knee, standing, relaxed
left 20 3/4 in
right 19 in

calf 12 inches from ground
left 14 in
right 13 3/8

arm circumference 3 inches above elbow, straight, relaxed
left 13 3/16
right 13 1/4

chest above nipples, relaxed
41 3/4

stomach around belly button 32 1/8

2

Current Diet

breakfast: whole grain cereal w/ strawberries and non-fat milk
snack: celery w/ skippy peanut butter
lunch: chicken breast, broccoli w/ hummus or carrots w/ hummus
snack: homemade trail mix: almonds, pecans, pistachios, cranberries, dark chocolate gogi berries
snack: costco protein bar
pre-work: vaso charge
post-work: nonfat milk and costco powder
dinner: mahi mahi and broccoli or asparagus
snack: cottage cheese w/ cayenne, few gogi berries, strawberries

*this is approximate, few times/week i go to lunch or dinner which entails salad or mexican w/ tortillas

3

Current Workout

Chest
5x5 flat bench (good medium speed reps, no slow reps)
weighted rack chins, 10 fast reps
5x5 db incline
weighted pull ups, 10 fast reps
5x5 close grip
3x8 flies

Leg, the good one
3x10 single leg hammer press
3x10 straight leg dl
single leg squat, 10 reps
2x10 inner/outer hip machine
2x10 glute machine
4x10 calve raise
3x10 hamstring curl
abs/core 30 min

back
5x5 db rows
push-ups, 15 fast (goal is to push off the ground)
5x5 wide grip pull-downs
narrow push-ups, 15 fast
5x5 weighted chin-ups
3x10 reverse flies
5x5 bb curls
pull-ups, 8 fast

shoulders
5x5 bb press
rear delt fly
3x8 arnold press
lateral raises, 10
4x10 calve raise
hand stand push-ups, 10
abs

Daily Rehab
2-3 mile morning walk
30 minute bike ride, about 10 miles

twice/week strength
3x10 single legged leg press
3x10 lateral dips
3x10 box squats
3x10 hamstring curl

4

First Week’s Numbers

Chest
flat 225,245,245,245,245
weighted rack chins 35,35,25,25,25
db incline 80,85,90,90,90
weighted pull ups 30,20,25,25,25
close grip 185,205,205,205,205
cable flies 90,90,90

Leg

3x10 single leg hammer press; 130
3x10 straight leg dl; 185
single leg squat, 10 reps
2x10 inner/outer hip machine; 100
2x10 glute machine; 130
4x10 calve raise; 90
3x10 single leg hamstring curl; 50
abs/core 30 min

back
5x5 db rows; 120
push-ups, 15 fast (goal is to push off the ground)
5x5 wide grip pull-downs; 130
narrow push-ups, 15 fast
5x5 weighted chin-ups; 70
3x10 reverse flies; 25
5x5 bb curls; 115
pull-ups, 8 fast

shoulders
5x5 bb press; 185, 165, 165, 165, 165
rear delt fly; 20, 20, 20
5x5 arnold press; 70
lateral raises, 25, 25, 30
4x10 calve raise; 90
hand stand push-ups, 10, 10, 10
abs

Daily Rehab
2-3 mile morning walk
30 minute bike ride, about 10 miles

twice/week strength
3x10 single legged leg press; 90
3x10 lateral dips
3x10 box squats
3x10 hamstring curl; 35