T Nation

Three Weeks Back In the Gym...


#1

...after surgery on Jan 22.

A few folks have had hernia surgery recovery questions here lately so I thought I'd post this.
After 4 weeks post op I started doing light, short runs and some hills every other day, free wall squats, lunges, pushups and grip work.

At 6 weeks I started hitting seated light weights, 50m sprints, and even got in two days of climbing. I was also able to finally pick up my little boy again....the hardest part of recovery was not being able to stay with him alone.

I'm still playing it safe but I am slowly getting back into the groove. Incision still aches, doc says that is normal. But hey I got an RN at home taking care of me so I can't complain.

I get the green light on starting deads, squats, ab work and throws (HG)on Friday (8 week mark). Here is what I have been able to do so far in March:

3/2

Leg Ext
60x10
70x10
80x8
90x6
100x5
....legs are ready to get back to heavy, high paced, low rep work

Lat Pulldown
60x10
70x10
80x3x8

Pec Deck
60x10
75x2x8
90x6

Rear Delt
60x4x7

Standing Calf Raises
5x22

Front Lat
12x5x8

45 degree Lat
12x5x8

3/4

Through stone on Thursday.

5 throws with 12# to warm up.
5 throws with 16#, 'resting' 5 minutes between attempts, worked on sheaf waiting.

No full measurements but the 16# was just past 28' marker I put out there last week.

3/6

Close Grip Lat Pulldown
60x4x10

Good Mornings
65x10
85x3x10

Smith Military Press
50x4x8

Rear Delt
45x4x8

Leg Ext
60x12
70x3x10
80x2x8

Cable Tri Ext
60x12
70x2x10
75x2x8

DB Shrugs
45x4x10

Hammer Strength Lat Pulldown
77x5x8

Calves
6x22

3/7

Leg Curls
30x10
40x10
50x2x10

Front Lat Raise
12x5x8

DB Side Lat Raise
12x5x8

DB Hammer Curls
30x4x5
35x5

Hypers
5x5

Hammer Strength Chest Press
77x8 drop next w/o
97x2x8
117x8
127x6
147x4

3/9
a.m. sled work 8x50 yds (50# on sled)

p.m.
Hammer Strength Shoulder Press
77x5x8

DB Shrugs
40x3x12
45x10

Smith Military Press
50x2x8
70x3x5

Rear Delt
45x4x8

DB Front Lat
12x4x8

Wide Grip Cable P/D
60x2x8
70x3x8

Hammer Strength Rows
82x2x10
102x3x8

Good Mornings
65x12 75x8 85x6 95x6

Hammer Strength Lat P/D
77x2x6
97x2x6

Numbers aren't where I'd like them to be but I'd rather take it slow,than to get reinjured and end the season before it even starts. I've got 45 days till my first HG comp of this season so I want to make every one of these days count. Good God it's great to hold weights again.

If anybody who is or has gone through this recently needs any info, feel free to drop me a line.

S