Road to recovery

[Darkmanx]

Anyway, so its been 3 weeks since i have been back at gym and at the moment can only train legs cause of major shoulder and pec surgery 2 months ago. I still have 12 weeks of rehab before i could even attempt weight training for upperbody.

So 3 weeks into a 6 month lay off and im doing basics like leg press, leg extention, lunges without weights, hammy curls and abs ando on. Leg prees is going good. I know this is not much but here are the stats.

Leg Press: 320kg for 20 reps x 3 (calfs touching ass) no half presses for this man.

Leg extentions: All 23 plates on mashine for 12 reps x 3

Leg Curls: 13 Plates x 15 reps.

Lunges: many as i can cause i superset it with leg extentions.

I know this is small fry compared to some but i had a big layoff. Still cant do squats cause i cant have any weight on shoulder. But my last squat session i did was with 180kg for 7 reps. in rugby season.

Anyway i will keep you posted on my rehab and training.

[TheDaperDon]

whoa, good weights man, what happened to the shoulder and pec? Weight training or Rugby?

[Darkmanx]

I tore my peck major in a rugby macth and when they opened me up they found extensive damage to my rotator and also a sist growing in my shoulder from an old injury. What was meant to be a 2hour surgery turned into 4 hours. Small price of rugby when its all siad and done at the end of a long career.

[TheDaperDon]

Shit that sounds like a major, well hopefully everything is all good now and you can start a new career as a power lifter aye LoL

[Darkmanx]

Thats the plan buddy

Cheers

[Darkmanx]

Okie dokie. So after exactly 4 months im back in the gym. I did only leg work for a week or two but decided to give that up untill now.

This is going into my 3rd week of training and i must say its going well considering what ive been through. So i will detail some of my workouts below. I have not realy recorded the compound movements like bench, deadlift and squat as im very weak in those at the moment considering the surgery.

Anyway your feedback would be good. Here is what im up to 3 weeks back.

Oh yes all my excercises are supersets. Its an old habit of mine but i am building up some muscle stamina.

Sets Reps Weight

Monday: Dumbell Bench: 4 10 20kg/side

Incline B/B Bench: 4 8-10 60KG

Flat Flyes: 3 8-10 12kg/side

Cable Cross Over: 3 10-12 5plates/side

B/Bell Military Press: 4 10 60kg

Press behind neck: 3 8-10 60kg

Side Lateral Raise: 3 8-10 12kg/side

Cardio: 10min on treadmill at a total of about 1.6km

I do bench on swiss ball to realy focus on getting the peck muscle strong again and to be on the safe side since it was repaired. All other excercises i do two at a time in superset fasion.

Tuesday: Deadlift: 4x10x100kg

Bent Over Row: 4x10x90kg

Front Lat Pulldown: 3x10-12xall the plates on the machine

Bumbell Row: 3x5-8x50kg dumbell

Cardio: 10min treadmill at total of 1.6km

Again all these are done superset fasion.

Wednesday: Rest

Thursday: Squat: 4x10x100kg

Leg Press: 4x8-10x260kg

Ham Curl: 4x10xNot sure of weight

Calf Raises: 4x10x120kg i think/3 20kg plates per side on machine

Friday: I do total arm workout but have not kept track of it. This is not entirely important to me at this point as i want to focus on getting shoulder and peck strenght back. I do cardio 10min at a total of 1.6km.

So this it at the moment and into my 3rd week. I can feel im getting stronger every week that goes by. Baby steps at this time for me. I struggle with squats as i cant put to much weight on my shoulder at this point, it hurts too much. some of the shoulder excercises hurt a little too so im being carefull at this time with everything i do. I will try and do a better journal next week.