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Regaining Strength Post-RC Surgery Repair

BovaJP

BovaJP

VIP Member
Feb 15, 2013
375
304
#25
Tues, 6/4
Legs



Leg extensions
5 sets of 15 reps
1st set=45#&35# plates, felt good.
2nd-5th set=added 5#, was harder so was good.

Lying hamstring curls
5 sets of 15 reps
1st-4th set=90#
5th set=80#

Abductors
5 sets of 15 reps
80#

Adductors
5 sets of 15 reps
80#

Leg Press
3 sets @ 30 reps
3/45# plates


NOTE: I was on adductor machine and the machine next to me is a pec deck/flye machine and the male person on there was doing reverse flyes so we were facing the same mirror......BWAHAHA.....did not make eye contact. I could not look up....It took a lot to not laugh and smile actually.
 
FlyingDragon

FlyingDragon

VIP Member
Nov 4, 2010
3,208
1,434
#26
Tues, 6/4
Legs



Leg extensions
5 sets of 15 reps
1st set=45#&35# plates, felt good.
2nd-5th set=added 5#, was harder so was good.

Lying hamstring curls
5 sets of 15 reps
1st-4th set=90#
5th set=80#

Abductors
5 sets of 15 reps
80#

Adductors
5 sets of 15 reps
80#

Leg Press
3 sets @ 30 reps
3/45# plates


NOTE: I was on adductor machine and the machine next to me is a pec deck/flye machine and the male person on there was doing reverse flyes so we were facing the same mirror......BWAHAHA.....did not make eye contact. I could not look up....It took a lot to not laugh and smile actually.
This sounds more like a porno scene, is there anything u want to tell us Bova?
 
BovaJP

BovaJP

VIP Member
Feb 15, 2013
375
304
#27
Wed, 6/6
Back


Rack pulls
3 sets of 20 reps
135#, 145#, 145#

Lab pull downs-wide grip 5 sets/15 reps
80#
(sorta hurt my shoulder actually)

Db rows-5 sets/15 reps
Left arm: 45#, 40#
Right arm: 20#, 25# (25's felt good!)

Bent over rows-straight bar. 5 sets/15 reps
45#
 
BovaJP

BovaJP

VIP Member
Feb 15, 2013
375
304
#28
Thurs, 6/6

Fasted cardio: 20 mins; stairmaster


Lift Session in the PM:
Back

Rack pulls-straight bar
135#
145#
155#
5 sets/15 reps

Lat pull downs-seated-wide grip
70#
5 sets/15 reps
(shoulder hurt a little on 1st set)

DB rows
5 sets/15 reps

left arm: 45# / right arm: 20#
left arm: 45# / right arm: 25#
left arm: 40# / right arm: 25#
left arm: 40# / right arm: 25#
left arm: 40# / right arm: 25#


Bent over rows - straight bar
5 sets/15 reps
45#
 
BovaJP

BovaJP

VIP Member
Feb 15, 2013
375
304
#29
Fri, 6/7
PM Lifting session

Bi's / Tri's

Db curls
12#, 15#, 15#, 20#&15#, 15#
5 sets/15 reps

Tricep rope pull downs
30#
40#
50#
50#
50#
5 sets/15 reps

Db hammer curls
left arm: 15# / right arm: 10#
5 sets/15 reps

Db tricep extensions
left arm: 12# / right arm: 10#
5 sets/15 reps

4 sets of 10 dips/assisted.
I did these on a bench, but kept feet on floor. This was actually my first time doing dips since surgery, but it felt fine.
 
BovaJP

BovaJP

VIP Member
Feb 15, 2013
375
304
#30
Sat, 6/8
9am workout
Shoulders

Side lateral raises
5#
50 reps / 3 sets

Front raises (pinky up)
left arm: 12# / right arm: 5#
20 reps / 3 sets

Super set:
5 sets / 15 reps
-Shoulder press, standing 30#(?)
-Seated behind the head pull downs (rear delts)


Super set:
5 sets / 15 reps
-Seated rear delt raises-5#
-Face pulls - 50# / 60#
 
BovaJP

BovaJP

VIP Member
Feb 15, 2013
375
304
#31
Sun - completely off everything (no cardio/no lifting).

Mon, 6/10
Lifting session PM and cardio session after lifting.

Db incline bench
left arm: 20# / right arm: 5#
left arm: 25# / right arm: 8#
left arm: 30# / right arm: 10# (3 sets)
5 sets/15 reps

Cable flyes
left arm: 30# / right arm: 10#
left arm: 20# / right arm: 20#
5 sets/15 reps
Note: lowered the weight because my left arm (good arm) was hurting LOL.


Super set:
-Db flat bench
left arm: 25# / right arm: 5#
left arm: 25# / right arm: 8#
left arm: 25# / right arm: 10#
5 sets/15 reps

-4 sets of 10 pushups on bench in between the db flat bench.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
220
60
#32
I have to be careful with Front Pulldowns because I also can feel them in my repaired left shoulder. Doesn't hurt but I can feel it.
 
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