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.
3 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 (can’t 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)
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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.
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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.
Today’s 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.
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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
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Monday,
Belted squat 3x12x50lb
Add/Abd 3x20x20lb
Kick back 3x20x30lb
Calf raises 3x20x180lb
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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