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Regaining Strength Post-RC Surgery Repair

BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#37
Tues, 6/18
Legs

Leg press: 5 sets/10 reps
4/45#
5/45#
6/45#
7/45#
7/45#

Lying hamstring curls: 5 sets/10 reps
90#-1st set
115#-2nd set
105#-3-5 set

Leg extensions: 5 sets/10 reps
105#

Adductors: 5 sets/10 reps
90#

Finisher: 2 sets/30 reps
Stiff leg DL
45# barbell
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
255
72
#38
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.
Smart move leaving your ego at the door. I know how hard that is to do, but slow and steady will get you to the finish line quicker than lifting recklessly. And yes I have a hard time following my own advice.
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#39
Smart move leaving your ego at the door. I know how hard that is to do, but slow and steady will get you to the finish line quicker than lifting recklessly. And yes I have a hard time following my own advice.
HAHA....soooooo hard. During the lift, i'm like, it feels great, not hurting, I can do more-i want to do more!!!! Then the other me is also....calm the eff down, you will get there....don't rush it and don't fxck this up.
Now on legs....that's another story....i'm like pile it on.
 
S

searay

VIP Member
Dec 20, 2017
167
87
#40
I think one of the biggest factors in rebuilding the strength in my shoulder is getting the balance back. ive read where you feel like your using other parts of the shoulder area and I think that's more about balance and the weight is not staying in the groove due to total lack of balance strength, if that makes sense. ive started doing only lifts that don't cause any pain like DB bench with the db's held together palms facing each other. I can go as heavy as I want so ill work up in weight and then put the bench up to the lowest angle and work my way back down. for shoulder I do side raises, low weight, high reps, to get as much blood in the area and then use the natulas shoulder press, very light weight, and focus on full range. when I train back I keep my hands palms facing each other for all lifts and am able to go as heavy as I want for rows but for pull downs it is similar to shoulder press. I use the natalus, light weight, high reps, and focus on full range. seems to be working and as soon as the pain is gone 100%, then ill go back to regular training. if I don't get there by end of yr im gonna have my doc refer me to a new shoulder doc and get a new mri.
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#41
I think one of the biggest factors in rebuilding the strength in my shoulder is getting the balance back. ive read where you feel like your using other parts of the shoulder area and I think that's more about balance and the weight is not staying in the groove due to total lack of balance strength, if that makes sense. ive started doing only lifts that don't cause any pain like DB bench with the db's held together palms facing each other. I can go as heavy as I want so ill work up in weight and then put the bench up to the lowest angle and work my way back down. for shoulder I do side raises, low weight, high reps, to get as much blood in the area and then use the natulas shoulder press, very light weight, and focus on full range. when I train back I keep my hands palms facing each other for all lifts and am able to go as heavy as I want for rows but for pull downs it is similar to shoulder press. I use the natalus, light weight, high reps, and focus on full range. seems to be working and as soon as the pain is gone 100%, then ill go back to regular training. if I don't get there by end of yr im gonna have my doc refer me to a new shoulder doc and get a new mri.
@searay you are so right about the balance thing. I find that too. I really have to watch some of my shoulder movements so as to not use my traps. I'm already trap heavy, so it is hard for me. Such as the rear delt flyes.
I have also started putting palms facing towards each other on the back movements as well.
Good luck to you man, and i hope you continue to make progress....we got this!
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#42
Thurs, 6/20
Back/Biceps

Warmed the fxck up.

Back extensions 3 sets/30 reps.

Superset, 5 sets/10 reps:
-lat pull downs: 60/70/80/90/90.
-standing db curls: 20 & 12, 20 & 15, 20 & 15, 20 & 15, 15 & 15. (left arm/right arm)

Superset, 5 sets/10 reps:
-seated low cable rows: 80,80,80,80,80
-single arm db cable curls: 20 & 10 (left arm & right arm)

finisher: 5 sets of pull ups.
I did 1 set of 2; and 2nd set of 4 assisted with a band.
#KnowThyLimits
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#43
Fri, 6/21
Shoulders

Warmed the fxck up with bands.

Warmed up with: 3 sets of db lateral raises, 50 reps each. 5#.

Superset, 5 sets/10 reps:
-db lateral raises: 12 & 5 (left arm/right arm)
-db front raises: 12 & 5 (left arm/right arm)

Superset, 5 sets/10 reps:
-military press: 10#-sets 1-4; 20# last set (it is actually more than 20#, its some old school shit lol).
-rear delts on machine: 60#-sets 1-4; 72 last set.

Finisher: rear delt, 2 sets/20 reps.
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#44
Sat, 6/22
Legs

(with trainer)

Hack squats (5 sets/10 reps
100#
145#
155#
165#
170#


Hamstring curls (5 sets/10 reps)
90#
100#
110#
110#
110#

Leg extensions (5 sets/10 reps)
105#

Abductors (5 sets/10 reps)
90#
100#
110#
120#
130#

Finisher: 2 sets/30 reps leg press - vertical
135#
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#45
Mon, 6/24
Chest/Tri's

Superset (5 sets/10 reps)
-db incline bench
10 & 25 (right arm/left arm)
12 & 30
12 & 35
15 & 40
15 & 35

-single arm db tricep extension
10 & 12 (right arm/left arm)
10 & 12
12 & 12
15 & 15
15 & 15


Superset (5 sets/10 reps)
-db flat bench
15 & 35 (right arm/left arm)

-cable rope pull downs for triceps
40#
(did 50#, but it hurt shoulder so backed down)


Finisher: 2 sets/30 reps straight bar push cable push down for triceps
40#
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#46
Tues, 6/25
Legs

5 sets / 10 reps on all movements

Leg press - 5/45# plates

Hamstring curls: 100#, 115#

Leg extensions: 90#, 110#

Finisher: 2 sets/30 reps stiff leg DL. 60#
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#47
Fri, 6/28
Shoulders

Warmed up using band and stretches

Warm up w/db's: lateral raises, 3 sets / 50 reps, 5#

Super set (5 sets/10 reps)
-db lateral raises
12# & 5# (left arm/right arm)
12 & 5
12 & 8
15 & 8
15 & 8

-db front raises
12# & 5# (left arm/right arm)
12 & 5
12 & 8
15 & 8
15 & 8

Super set (5 sets/10 reps)
-military press (standing)
10#
20#
20#
20#
20#

-rear delts
60#
60#
60#
70#
70#


Finisher: rear delts - 2 sets/20 reps
32#
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
455
361
#48
Sat, 6/29
Legs
(with trainer)

Super set:
-goblet squats w/hip band on, elevated heals, 25# db
-leg extensions - 75#, 8 reps......rep #1: hold at top for 8 secs; rep #2: hold at top for 7 secs, etc)

Super set:
-smith machine squat-100# w/hip band on-15 reps
-calves: 180# on vertical press-20 reps

Super set:
-lying hamstring curls - 90# -12 reps
-seated band hamstring curls-20 reps
 
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