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Thread: Strength/Powerlifting Log

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  1. #181  
    Hardcore To The Motherfu*kin' MAX Hulk! rhynoplanet's Avatar
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    Quote Originally Posted by millenium girl View Post
    I remember how my knee looked like after the arthroscopy. It took a while before it was back to normal.

    Not easy to work out around an injury ....
    Yes it sucks but surgeon told me 2 weeks then back to training. Just have to ease that arm back into it. Hoping at the 4 week mark I can push it pretty hard.


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  2. #182  
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    Wednesday September 13

    One week since surgery
    Day 3
    -No hands Safety bar squat 70x8, 160x5, 245x5x5sets fast
    Superset
    -One arm (right) DB bench press 50x10, 70x10, 90x10, 105x10
    -one arm (right) supported row 45x12, 70x12, 90x12, 100x12

    -back extensions 15x5sets
    -GHD sit ups 20x3sets
    -40 minutes elliptical level 4 (500 calories)
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    Monday September 18

    I got the go ahead from the surgeon to start back training using my left arm again. It is still swollen and sore so he said to not overdo it and go by pain feeling.


    Day 1
    -Safety bar squat (no belt) 70x8, 160x5, 265x5x5sets
    Superset:
    -unilateral seated DB clean and press (right only) 35x6, 50x6, 60x6, 75x6, 80x6
    -hammer DB Curl 15x20x5sets

    -Unilateral light band tricep pushdown 20x5sets
    -12 inch step up (weighted vest 40 lbs) each leg 10x3sets
    -back extensions 15x5sets
    -Rotator cuff external rotation 16x5sets
    -Lying leg lifts 16x3sets
    -40 minutes elliptical level 4 (525 calories)


    Squats were really easy again. Hammer curls and tricep band push down did bother and hurt my tricep and bicep but it was light so I just finished it and will see how it goes.
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  4. #184  
    Moderator 66Chevy's Avatar
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    How is the swelling and bruising looking now...both going down and in the right direction I hope?
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    Discipline and dedication yeilds results. Consistency is key.

    "You look like shit, you're fat with little muscle and your diet is shit and you're on all that gear?!?! The fuck is wrong with you??? " - xpac2 referring to n00b.
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  5. #185  
    Hardcore To The Motherfu*kin' MAX Hulk! rhynoplanet's Avatar
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    Quote Originally Posted by 66Chevy View Post
    How is the swelling and bruising looking now...both going down and in the right direction I hope?
    Swelling of the arm in general in almost gone. A bit of swelling right where the tricep meets the elbow. Bruising is down to yellow and only in the forearm and bicep now. Overall doing well, just want to be able to push hard to get strength back but that will take some time.
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    Tuesday September 19

    40 minutes elliptical level 4 (550 calories)
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    Wednesday September 20


    -lunge with safety bar alternating legs 70x20, 90x20, 120x20
    -light DB press 15x17, 30x12, 40x12, 50x12, 60x12, 70x12
    -unilateral deadlift (don't touch with rear leg) BWx10x4sets
    -hollow hold 25secondsX5sets
    -back extension hold 25secondsX5sets
    -rotator cuff shoulder horn 10x20, 15x20, 20x20x3sets
    -30 minutes elliptical level 6 (460 calories)



    Used my left arm with every exercise today, first time since surgery. Flat DB bench felt extremely light but some tightness and soreness in the tricep at elbow once I went over 40 lbs. It took everything in me not to go heavier because it felt so light. LOL. I have to take it a little slow with the elbow.
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