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Post by McLifter on Sept 27, 2012 11:41:44 GMT -5
Thu Sep 20/12I walked about a 1/2 mile today Neck work: PB x 4 x 10/corner Bench: Bar x 3 x 15 Right Leg Raises: 3 x 15 Face Pulls: PB x 3 x 15 Tricep Pressdowns: 15kg x 3 x 15 this was with a Parallel grip DB Press: 15# x 5 right shoulder was hurting so dropped down to 10# x 2 x 10 HLR: 5, 10 Mon Sep 24/12Stretch DB side Laterals, Front Raises Bentover Flyes all done one after the other; 10# x 15; 15# x 15 Bench: 20 x 2 x 15 45 x 2 x 6 60 x 2 x 6 I moved the grip in to alleviate the shoulder pain. This helped along with concentration on the form Pendaly KB Rows: 20kg x 3 x 10/side (a nice pump in the back) Rotator Cuff Exercise & Stretch Held 50kg with Manta Ray on back (Mrs McLifter had gone upstairs). I did not move or step just took it off the rack and stood there. OH Band Crunches: PB x 75 Of course I am walking every day and doing leg raises with the right leg along with some isometric flexing. I have had some soreness in the quad the last two days so I am trying to be smart and take it easy. McLifter
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Post by Ed on Sept 28, 2012 9:05:48 GMT -5
Great to see you getting around and training Brock!
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Post by McLifter on Sept 28, 2012 13:38:48 GMT -5
Thanks Ed! I'm doing what I can and sometimes more than the missus would like. I'm trying to do things that do not cause pain and so far I've been successful although the stamina is lacking with this major injury. I'll see the Doctor on Monday and see if I'm cleared for Physio and a greater ROM for the knee. Thu Sep 27/12Stretch and warm up Neck work: PB x 2 x 12/all four corners SLDL: 20 x 2 x 10 40 x 10 Slow and steady on these MP from pins: 35kg x 3 x 10 Leg Raises: 3 x 10 Short and sweet but it was enough. McLifter
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Post by McLifter on Oct 2, 2012 18:58:57 GMT -5
I saw the Doc yesterday and he increased the ROM on my knee brace and cleared me for Physio. The earliest appt. I could get was next Tuesday.
TUE Oct 2/12
Stretch & warm up
MP from Rack: 20 x 2 x 10 front & back 20 x 10 45 x 6 50 x 6 60 x 2 70 x 8 x 2
INcline DB Flyes: 10# x 2 x 12
Ball Crunches: 12.5kg x 50
McLifter
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Post by McLifter on Oct 5, 2012 12:42:43 GMT -5
Thu Oct 4/12Step ups: low box x 3 x 10/leg 1/4 Squat (or there abouts only for ROM on the injured knee - 3 x 10 Stretch Bench: 45 x 6 60 x 6 85 x 8 x 2 2" DB Rows: 35kg x 4 x 3/side Rotator Cuff Exercises & stretch Overhead Band Crunches: GB + mini x 50 McLifter
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Post by McLifter on Oct 11, 2012 11:11:08 GMT -5
Mon Oct 8/12Stretch & warm up Face Pulls: Mini x 15 PB x 2 x 15 MP: 20 x 2 x 10 front & back MP from Rack: 20 x 6 45 x 6 55 x 3 x 6 Incline DB Press: 25# x 5 30# x 5 40# x 5 55# x 5 I erred on the side of caution here as the shoulder was acting up and my strength is down from not doing these for a month. Parallel Grip Pulldowns: 55kg x 3 x 12 Leg exercises for the gimpy leg Crunches: 2 x 25 I'm doing walking and some minor yard tasks which keep me moving and expend energy. The stamina is slowly coming up and my mobility is better. On Tuesday I saw Jason at Riverbend Physiotherapy and started that process. ;D McLifter
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Post by thebruce on Oct 19, 2012 19:18:37 GMT -5
I may join in the 5x5 quest for DBP. Did you use the fat DB bars or your new Oly DB bars. Fat bars are said to be easier on shoulders???
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Post by McLifter on Oct 21, 2012 19:48:58 GMT -5
I was just using the small DBs at the moment. There is a challenge to shoulder them for the sets. I need smaller collars for the Fat DBs to make it practical.
Thu Oct 11/12
Stretching and stuff for my injured leg
Mon Oct 15/12
Stretch & warm up
Rotator Cuff Band Exercises
DB Shoulder complex - FR (Front Raises), SL (Side Laterals), BF (Bentover Flys): 10# x 10, 15# x 2 x 10
Face Pulls: Mini x 15 PB x 12, 15
Ball Crunches: 10kg x 60
Wed Oct 17/12 Anniversary Day!
Walk, Stretch, Rehab
Thu Oct 18/12
Physio - Calf Stretches, Calf raises, Stretching Cycle 10 min.
Fri Oct 19/12
Cycle - 15 min
Calf Stretch
Calf Raises: 3 x 10 + stretch between sets
Shoulder Complex - FR, SL, BF: 10# x 10 15# x 2 x 10
Rotator Cuff Band Exercises & stretch
Weighted Crunches: 20kg x 50
Sat Oct 20/12
Cycle - 15 min
Calf Stretch - 1 min
Calf Raises: 3 x 10
Calf Stretch - 1 min
Leg Raises - 10 (Right injured leg)
{Landmine: 20kg x 3 x 20 {Landmine Press: 20kg x 3 x 8/side
One hand Landmine Row: 20kg x 3 x 8/side
Sun Oct 21/12
Stretch
KB Swings: 20kg x 3 x 8/side
Leg Extension(Right) 10
Calf Raises: 3 x 8 stretching between sets
Cycle - 16 min.
This was followed by some brush cutting and hauling the metal garbage that the former owners threw in the bush. Scrap man is coming...
McLifter
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Post by McLifter on Oct 22, 2012 12:46:21 GMT -5
Mon Oct 22/12
Side Bends: 20kg x 2 x 12/side
Cycle - 16 min
Calf stretch - 1 min
Calf Raises & quad stretch: 4 x 10
Trunk Twists on Ball: 15kjg x 80
Leg ext Rehab on right leg x 10
McLifter
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Post by McLifter on Nov 3, 2012 14:22:08 GMT -5
Tue Oct 23/12Walk - 1+ miles Cycle - 17 min Calf stretch - 1 min Calf Raises & Quad stretch: 4 x 10; 4 x 1 min Shoulder Complex: BF; FR; SL - 10# x 10 15# x 10 Behind Neck Pulldown: Wide - 37.5kg x 3 x 15 Band Rotator Cuff Ex & Stretch Wed Oct 24/12Cycle - 17 min Calf Stretch Calf Raises & Quad Stretch: 5 x 10; 1 min Thu Oct 25/12Cycle 17 min Calf Stretch - 1 min Calf Raises & Quad Stretch: 5 x 10 - 1 min Overhead Band Crunch: GB x 80, 20 Rotator Cuff Ex & Stretch Fri Oct 26/12Physio Sat Oct 27/12Stretch & warm up FR: 15# x 3 x 10 Cycle - 18 min 1/4 Squat - 5 x 5 Calf Stretch Calf Raises & Quad Stretch: 5 x 10 - 1 min Overhead Band Crunches: GB x 80 Sun Oct 28/12Walk Cycle - 18 min Calf Stretch Calf Raises & Quad Stretch: 3 x 10 - 1 min 1/4 Squat: 5 x 5 Overhead Band Crunch: GB x 3 x 40 Mon Oct 29/12 Walk I returned to work on this day. Things went well but it took a bigger toll than I thought. I slept 10 hrs afterwards! Tue Oct 30/12Walk Cycle - 19 mn Calf Raises & Quad Stretch: 5 x 10; 1 min 1/4 Squats: 5 x 5 - 3 on Pin #6 and 2 sets on Pin #5 Leg Ext (Rehab) KB Swings: 20kg x 5 x 5 KB Snatch: 20kg x 3 x 5 Band Rotator Cuff Ex & stretch Wed Oct 31/12Cycle 15 min 1/4 Squat: 5 x 5 #5 Pin Calf Raises & Quad Stretch: 3 x 10; 1 min Thu Nov 1/12Walk Cycle - 20 min Calf Stretch Calf Raises & Quad Stretch: 5 x 10; 1 min {1/4 Squat: 5 x 5 #5 Pin {KB C&P: 20kg x 5 x 5 {Standing Band Crunch: GB 5 x 25 Fri Nov 2/12Physio again today. Things are progressing nicely and Jason has me doing Eccentric Squats for sets of 5 until my form changes. I only have one more Physio appt. and then I am on my own to continue the recovery. McLifter
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Post by McLifter on Dec 2, 2012 16:35:15 GMT -5
A long list of unentered workouts...
Nov 3/12
Cycle - 20 min Long walk earlier about 2 miles Eccentric Squats - 5 x 5 KB Windmills: 20kg x 3 x 8/side Calf Raises: 3 x 10
Sun Nov 4/12
Cycle - 22 min
Eccentric Squats to Bench - 7 x 5
Calf Raises: 3 x 10/Quad Stretch 3 x 10
Overhead Band Crunch: GB x 80
Tue Nov 6/12
Cycle - 26 min
Leg Curl: 11kg x 3 x 10
{Eccentric Squats to Bench: 11 x 5 {Overhead Band Crunches: GB x 5 x 50? typo in log
{Calf Raises: 4 x 10 {Band Assist Chins: 4 x 5
Band Rotator Cuff exercise & stretch
Quad Stretch, cobra
Thu Nov 8/12
Calf Raises: 5 x 10
Keg Press: 4 x 10
Cycle - 30 min
Eccentric Squats to Bench: 15 x 5
Ball Crunches: 10kg x 60
Sat Nov 10/12
Lying leg raises: 4 x 15
Cycle - 30 min
Leg Curl: 11kg x 3 x 12
Eccentric Squats to Bench: 10 x 5
Calf Raises: 5 x 10
Sun Nov 11/12
Blew Snow - walked 2+ miles.
Mon Nov 12/12
Snowshoe - snow was deep and heavy the legs were tired
Tue Nov 13/12
Eccentric Squats to Bench: 16 x 5
Wednesday was Physio
Mon Nov 19/12
Cycle 20 min
Calf Raises - 3 x 8
Bench Squat: 5 x 5
Overhead Band Crunch: GB x 25, 25, 3 x 30
Bench (feet up): 20kg x 3 x 15
Tue Nov 20/12
Overhead Band Crunch: GB x 80
Step ups: low box x 10; high box x 2 x 10
{Bench Squat: 5 x 5 {Band Assist Chin: 5 x 5
Bench: 20kg x 3 x 15
Mon Nov 26/12
Cycle - 15 min (interval training)
Leg Curl: 5kg x 15 11kg x 2 x 15
{Bench Squat: 10# Medicine Ball - 5 x 5 {Bench feet up: 20 x 15, 40 x 15, 50 x 12, 55 x 2 x 10 Less shoulder pain herewith a wider grip
Overhead KB Bends: 20kg x 2 x 8/side
Ball Crunches: 12.5kg x 50
Wed Nov 28/12
Step ups: 4 x 10 high box
Leg Curl: 11kg x 3 x 10, 16kg x 10
Calf Raises: 4 x 10
Wed Nov 28/12
{Box Squat: (41cm)5 x 5 with a 10# medicine ball {Incline DB Press: 30# x 5, 35# x 5, 40# x 5, 50# x 5
Lying Leg raises: 3 x 15
Thu Nov 29/12
Box Squat (41cm box) - 5 x 5 holding 10# medicine ball
Snowshoeing on Saturday and Sunday.
McLifter
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Post by thebruce on Dec 7, 2012 13:18:39 GMT -5
Well now you are healing and improving nicely.
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Post by McLifter on Dec 8, 2012 16:31:33 GMT -5
Thanks Brewster! ya know the drill - slow and steady with few or no mistakes is the plan.............
Sun Dec 2/12
Cycle - 15 min
Leg Curl: 16kg x 3 x 15
Calf Raises: 3 x 10
Box Squat: (41cm box) 5 x 5
Pull Throughs: 45kg x 3 x 12
Leg Raises: 2 x 20
Tue Dec 4/12
Step ups: High box 4 x 10/side
{Calf Raises: 4 x 10/side {OH Band Crunch: GB x 4 x 30
{Box Squat (41cm box): 20kg x 5 x 5 {Incline DB Press: 35# x 5, 40# x 5 50# x 3 x 5
Bench feet up: 20 x 15 60 x 6 70 x 6
Wed Dec 5/12
Cycle - 15 min SLDL: 45kg x 8 60 x 3 x 8
Pendaly Rows: 60 x 4 x 8
Landmine: 12.5kg x 2 x 20
McLifter ;D
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Post by McLifter on Dec 9, 2012 0:05:32 GMT -5
Sat Dec 8/12Cycle - 15 min. interval Leg curl: 11kg x 15 16kg x 15 22kg x 15 {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/side Box Squat (41cm box): 20 x 2 x 5 30 x 5 40 x 5 MP from Rack: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 60 x 5 That is all. I slipped on the ice this morning so I was worried about the knee. It was stiff but the squats went well. I iced the knee afterwards and I can feel some deep muscle strain/soreness. McLifter
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Post by McLifter on Dec 22, 2012 14:30:54 GMT -5
Sun Dec 9/12
Calf Raises: 4 x 10/side
Step ups High Box: 4 x 10/side
Wed Dec 12/12
Cycle - 15 min (interval)
{Calf Raises: 4 x 10/side {Band Assist Chins: 5 x 5 GB {OH Band Crunch: GB x 4 x 30
Box Squat (41 cm box): 20 x 5 25 x 5 30 x 5 35 x 5 40 x 5
Fri Dec 14/12
Cycle - 15 min (Interval)
Calf Raises: 4 x 10
Lying Leg Raises & splits:3 x10; 3 x 10 with ankle weights
PC&P: 20 x 5 40 x 5 50 x 5 60 x 5
Deadlift: 60 x 5 100 x 2 x 5
Sun Dec 16/12
Step ups high box: 4 x 10/side
Box Squats (41 cm): 20 x 5 30 x 5 37.5 x 5 42.5 x 5 47.5
MP: 20 x 2 x 8 f & B 20 x 5 40 x 5 50 x 5 62.5 x 5
Ball Crunches: 12.5kg x 75
Plate Pullovers: 12.5kg x 10
Mon Dec 17/12
Cycle 15 min
{KB Swings: 20 x 4 x 8 {Calf Raises: 4 x 10/side
KB Snatch: 20kg x 4 x 5/side
Wed Dec 19/12
Step ups High box: 5 x 40
Calf Raises: 4 x 10
{Landmine: 12.5 x 3 x 20 {LM Press: 12.5 x 3 x 10/side {LM Row: 12.5 x 3 x 10/side
Incline Ws: 5# x 3 x 8 a very humbling exercise.
McLifter ;D
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