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Regaining Strength Post-RC Surgery Repair

BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,261
1,332
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
4,049
2,403
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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
365
135
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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
Staff Member
Feb 15, 2013
1,261
1,332
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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