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Regaining Strength Post-RC Surgery Repair

BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#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
3,275
1,499
#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

Senior Moderators
Feb 15, 2013
455
361
#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

Senior Moderators
Feb 15, 2013
455
361
#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

Senior Moderators
Feb 15, 2013
455
361
#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

Senior Moderators
Feb 15, 2013
455
361
#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

Senior Moderators
Feb 15, 2013
455
361
#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
255
72
#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.
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#33
Tues, 6/11
Legs

Leg Press:
5/45# plates-1st set
6/45# plates-2-5 sets
5 sets of 10 reps

Lying hamstring curls
80#-1st set
90#-2-5 sets
5 sets of 10 reps

Leg extensions
90#
5 sets of 10 reps

Adductors
90#
5 sets of 10 reps

Finisher:
2 sets of 30 repts, stiff leg DL's.
45#
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#34
Wed, off-fasted cardio only

Thurs, 6/12
Back & Biceps

Warmup: 3 sets/30 reps back extensions

Superset: 5 sets/10 reps
-lat pulldowns
60#-1st set, 70#-2-5 set

-standing db curls
left arm: 20#/right arm: 10# - 1st set
left arm: 20#/right arm: 12# - 2-5 set


Superset: 5 sets/10 reps
-Cable rows
50#, 60#, 70#, 80#

-Cable single arm curl standing
left arm: 20#/right arm: 10#
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#35
Sun, 6/16
Legs

Hack squats: 5 sets/10 reps
2/35#-2 sets
+25#-3 sets

Hamstring curls: 5 sets/10 reps
30#, standing/single leg

Leg extensions: 5 sets/10 reps
95#

Abductors: 5 sets/10 reps
90#

Finisher: 2 sets of 30 reps, leg presses. 5/45# plates.
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#36
Mon, 6/17
Chest/Triceps

Warmed the fxck up.


Superset: 5 sets/10 reps
-db incline bench
Left arm/right arm:
20#/8#
25#/10#
30#/10#
35#/10#
35#/12#


-single db tricep extension
Left arm/right arm:
12#/10#
12#/10#
12#/10#
12#/12#
12#/12#


Superset: 5 sets/10 reps
-db flat bench
Left arm/right arm:
25#/8#
25#/10#
25#/10#
25#/10#
25#/10#


-standing cable rope pull downs
40#-1st set
50#-2-5 sets


Finisher: 2 sets/30 reps
standing straight bar cable pulldowns for triceps
50#


NOTE: The weights for db bench presses for my affected arm/right arm seemed light, but manageable to me at the time. I did NOT want to push it, so i had to really not let my ego get away from me, and must lift smart at this time. I think I will just increase the weight weekly, based on how it feels.
 
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