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Post by thebruce on Jan 4, 2012 23:56:52 GMT -5
Use one end of Oly bar loaded sit on plates to attach straps from Hip Belt then sit back and up. Have a 25 on the other end and hold onto a telepost for balance.
Heres what the last 2 looked like.
Hip belt squat 1 plate x10 2 plates x10 3 plates x10 4 plates x20,15,10 Leg curl 50x10x3 1 leg calf raise BWx20,15,10 RH BW x20x3
1 arm DB press 30x10 40x10 50x10 60x3x4 60x8 Purple band push down x20,15,10 DB curl 40x10x3 Purple bans seated rowx20,15,10
Left arm is out of the sling more than in still can not raise it to the front or side on its own. Funny it is very similar to when I tore it in the first place. I have done some light extension and contraction of the left arm as well as worked the grip in the left a bit. I had 2 other WO prior to this post but as you can see just playing around nothing in the realm of powerlifting still nice to be able to train.
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Post by thebruce on Jan 6, 2012 15:55:50 GMT -5
Jan 5 2012 Hip belt squat 2 plates x 20 3 plates x 3 4 plates x 3 5 plates x 3 5.75 plates x 3 6.5 plates x 3 4 plates x 20 1 leg calf raise BW+ 30 x 20,15,10 SLDL 135 x 14,15,15 RH BW x 20 x2 Jan 5 2012 1 Arm standing DBP 30x10 40x3 50x3 60x3 70x3x3 50x10 1 Arm seated row purple band x20,15,10 1 Arm push down purple band x 20,15,10 1 Arm standing DB curl 40 x 10,8 7 1 Arm lateral raise 20x15 Been hiking a lot on the property,Dandy dog my coach trainer flushed 3 single grouse today. Beautiful walking in the snow. Man I got fat at Christmas, my Mom made enough goodies for 3 families and left half of them at my house. Ran out a couple days ago had to do some baking myself or risk going into withdrawal. Got invited out to the Whiteshell twice to go ice fishing. My buddies hauled all my gear and drilled all the holes all I had to do was catch fish. Not so bad being a gimp. Start Physio next Monday, back to see Jason at Riverbend,so nice to deal with someone who trains themselves and gets us ironmongers. Harv how are your shoulders?
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Post by McLifter on Jan 6, 2012 16:30:31 GMT -5
Did you catch anything?
Nice workouts there buddy. It looks like you may get to do those one arm chins someday if you keep it up! ;D
Brock
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Post by thebruce on Jan 9, 2012 15:48:58 GMT -5
Yes. I brought home some very nice walleyes. Jan 9 2012 Tire Drag 8 rocks 100 fwd 100 bck x 2 (x3) right arm DB press 27.5x10 47.5x10 57.5x10 (x3) Hip Belt squat 2 plates x20 3 plates x10 4 plates x3 5 plates x3 6 plates x10 RH BW x20 x3 SLDL 135x15(x2)
Purple band seated row x right arm15,15,10 Purple band seated row left arm 10(x3) less tension Purple band push down right arm x 15(x3) Purple band push down left arm x10(x3) less tension Standing DB curl 40x10(x2) 40x6 Lateral raise 30x15 Gorgeous day out so TD and DB press were outside.
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Post by thebruce on Jan 12, 2012 15:39:21 GMT -5
Jan 12 2012 Sldl 135x15x3 RH bwx20x3 Hip Belt squat 2 plates x20 3plates x 3x5 3 plates x 15 4 plates x15 5 plates x 15 1 leg calf raise bwx15 x3
Placed feet on a couple pieces of 2 x 12 made the squats a bit deeper.
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Post by thebruce on Jan 13, 2012 15:58:22 GMT -5
Jan13 2012 1 Arm DB press 40x10 50x10 60x3 70x3 75x3x2 55x10 1 arm seated row high pull purple band x20,15,10 1 arm push down purple band 20,15,10 1 arm standing DB curl 40x10x3 1 arm standing DB lateral raise 20x15,12,10
Seen physiotherapist who ruled out any strength exercises for the left shoulder till full ROM is restored. I have some rehab stuff to do and it is making me a bit sore so I will stick to that for now.
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Post by McLifter on Jan 16, 2012 9:55:49 GMT -5
I've seen the "new and improved" right arm and it is an awesome piece of pipe now. Just imagine the intensity of squatting and other complex movements focused on a single limb. The Bruce will be able to swing from the trees soon. Great celebration on Saturday. Thanks for the hospitality. McLifter
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Post by thebruce on Jan 18, 2012 13:05:52 GMT -5
THX Brock good of you guys to join us. Jan 15 2012 Hip Belt Squat 2 plates x20 3 plates x3x3 4 plates x3x3 5 plates x3x3 5 plates x20 RH BW x 20 x3 SLDL 135x15 1 legged calf raise BWx20,15,10
Jan 17 2012 1 arm DB standing OHP 30x10 40x10 50x3 60x 10,8 ,9 Seated pulls purple band x20,15,10 Tricep pushdown purple band x20,15,10 Standing DB curl 40x10x3 DB LR 20x15,12,10
Doing some ROM stuff for left arm and contracting delts tri and bicep on the left wing,still no strenghtening work maybe end of month. ROM stuff is still leaving me sore. Brock is correct the high rep stuff for the right arm has led to mass gains, the difference in left and right arm and shoulder is quite noticeable. All DB and band work but lots of fun. I have to say people have been great since my surgery. My son took over the firewood chores, my daughter brought me good books and head phones for the lap top. Keran my wife has been very attentive and nursed me a lot in the first 3 weeks when I could not do anything. Buddies making the effort to get me out of the house or giving me a call all very appreciated. Hey I am 55 now so apparantly I get seniors discounts??? Where??? Harv help me out here.
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Post by Harv on Jan 18, 2012 13:29:20 GMT -5
Forget the seniors discount,go for the handicap sticker. Can park anywhere you like and no ticket. H
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Post by thebruce on Jan 19, 2012 22:57:24 GMT -5
Jan 19 2012 Hip belt squat 2 plates x20 3 plates x 15 4 plates x 3 5 plates x 3 6 plates x 3 6 plates x20 RH BW x20x3 leg curl 50x10x3 1 leg calf raise BW+ 25 x20,15,10
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Post by thebruce on Jan 22, 2012 0:52:00 GMT -5
Jan 21 2012 1 Arm DB clean and press 40x10 50x3x3 60x3x2 70x3x3 55x10 Seated rows purple band x 20 15 10 Tricep pushdown purple band x 20 15 10 Standing DB curl 40x10x3 Lateral raise 30x10 20
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Post by thebruce on Jan 24, 2012 10:15:43 GMT -5
Jan 24 2012 Hip belt squats 2 plates x20 3 plates x20 4 plates x20 Leg Curl 50x10x3 RH BWx20x3 SLDL 135x20x2 Reverse Lunge BWx10x2 1 leg calf raise BWx10 + 35x20
No breaks lots of reps lots of sweat. Jason at Physio last night said to see surgeon for assesment and green light to start strength excersizes for left shoulder. Got appointment Feb 3rd so will see after that. No rush good to have regular use of the arm again.
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Post by thebruce on Jan 25, 2012 23:21:08 GMT -5
Jan 25 2012 1 arm DB clean and press 40x10 50x3 60x3 70x3x4 55x10 Low pull purple band x 20,18,15 Tricep push down purple band x 20,15.15 1 Arm standing DB curl 40x10 45x10,6 LR 30x10x3
Did some low pull and push down purple band x10x3 with the left arm along with the other rehab stuff felt OK tell more tommorrow. Physio said full ROM is back and he wants me to see surgeon again before he starts me on any strength stuff. But the low pulls and push down with only lite tension on the band seems OK. March 13 for the surgery on the right arm so hope to get the left up and running close to normal first.
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Post by thebruce on Jan 29, 2012 0:11:32 GMT -5
Jan 28 2012 Hip Belt Squats 2 plates x 20 3 plates x 3 4 plates x 3 5 plates x 3 6 plates x3 6.5 plates x 3 x 6 6.5 plates x 12 Leg Curl 50x10x3 RH BW x 20x3 SLDL 135x20x3 1 leg calf raise BW x12 +45x12x3
Lottsa volume on ham strings cant go heavy on pulls with left arm yet. Still a bit of weight on HBS.
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Post by thebruce on Feb 2, 2012 17:27:35 GMT -5
Jan 30 2012 Standing 1 arm DBP 40x10 50x3x3 60x3x8 55x10 Low pull purple band right arm x20(x2) x15 left arm x10 x3 Standing 1 arm DB tricep extension right arm 40x10x3 Tricep push down purple band right arm x20 left arm x10x3 Standing lateral raise right arm 25x10x3 left arm x10x3 Standing 1 arm DBC right arm x40x10x3 left arm x7x10x3
Did some lite band work for shoulders as well.
Feb 1st 2012 SLDL 135x20x3 RH BWx20x3 Leg Curl 50x10x3 Stand Calf raise 1 leg + 45x12x3 2 leg =45x10x3 Above done in super set. Then out side for Tire Drag 8 rocks 100 fwd 100 bck x2(x3) Reverse Lunge BWx10x3 Good conditioning WO. Of course Dandy dog and I did rope battles in between drags and lunges.
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