05.28.19 am gym
band warmup
bench blah...bagged
pulldowns/tris x 10 x 5
machine bench/rows x 10 x 5
face pulls/tris x 10 x 5
Thicker than a snicker
Moderator: Dux
Re: You shall know the truth, and it will make you odd
05.30 am
treadmill
rack pulls 18 inches x 3 x 10
bb shrugs x 10 x 4
tkes x 15 x 5
band curls x 12 x 5
leg curl/leg ext s x 10 x 4
05.31 am
ohp seated no back x 3 x 10
fat bar rows x 10 x 5
pull downs /db raises x 10 x 2
tris x 10 x 5
abs x 10 x 3
06.01.19 am
bike palmetto trail 8 miles
treadmill
rack pulls 18 inches x 3 x 10
bb shrugs x 10 x 4
tkes x 15 x 5
band curls x 12 x 5
leg curl/leg ext s x 10 x 4
05.31 am
ohp seated no back x 3 x 10
fat bar rows x 10 x 5
pull downs /db raises x 10 x 2
tris x 10 x 5
abs x 10 x 3
06.01.19 am
bike palmetto trail 8 miles
Re: You shall know the truth, and it will make you odd
06.02.09 pm
ez bike ride in the evening lightning bugs and rabbits everywhere
06.03.19 am
SB box squats
5 x 2
3 x 8
tkes, band curls, band tris, and band abs
leg curls/leg exts/calves x 10 x 4
ez bike ride in the evening lightning bugs and rabbits everywhere
06.03.19 am
SB box squats
5 x 2
3 x 8
tkes, band curls, band tris, and band abs
leg curls/leg exts/calves x 10 x 4
Re: You shall know the truth, and it will make you odd
06.03.19 am
bench up to 115 x 1 x3 paused
db shrugs/band pull aparats x 12 x 3
boob machine/pullover x 10 x 4
pulldowns cable x-overs/tris x 10 x 4
bench up to 115 x 1 x3 paused
db shrugs/band pull aparats x 12 x 3
boob machine/pullover x 10 x 4
pulldowns cable x-overs/tris x 10 x 4
Re: You shall know the truth, and it will make you odd
06.05.19 am
bike ride @ harbison ~ 6 miles
06.06.19 lunch
schwinn windjammer (whens the last time you've seen one of those things???) 20 mins
bike ride @ harbison ~ 6 miles
06.06.19 lunch
schwinn windjammer (whens the last time you've seen one of those things???) 20 mins
Re: You shall know the truth, and it will make you odd
06.08
am ez bike 6 miles
pm gym
band warmup
bench up to 120 x 1 x 3
pulldowns, flyes,pullovers, tris, naut oh.
am ez bike 6 miles
pm gym
band warmup
bench up to 120 x 1 x 3
pulldowns, flyes,pullovers, tris, naut oh.
Re: You shall know the truth, and it will make you odd
06.10.10
gg/bg x 15 x 5
back exts x 20 x 2
leg press /single leg press x 10 x 5
leg ext/leg curl/ calves x 10 x 5
signing off for a bit. Getting a new hip on Thursday.
gg/bg x 15 x 5
back exts x 20 x 2
leg press /single leg press x 10 x 5
leg ext/leg curl/ calves x 10 x 5
signing off for a bit. Getting a new hip on Thursday.
Re: Rehab
06.27.19 am
rehab at home (in home physio program)
heel slides rom work x 10 right leg only
ham stretch x 30 x 3
bw box squats 20 in 5 x 5
leg exts with mini band x 10 x 3
leg curls standing no resistance x 10 x 3
toe taps on stairs x 10 x 3
short step downs x 3 x 3
hip abduction standing short arc x 10 x 3
pm upper body band work
06.28.19 am same
rehab at home repeat of yesterday
every am/pm ice and tens
only complaints:
cabin fever is setting in. good support network, but still. My neighborhood is not conducive to walking.
insomnia. I've not had a full nights sleep in 2 weeks. Nap some.
weird dyspepsia. I've been off the vicodin for awhile, so I'm convinced this is from not moving around as much as I normally do. I am hoping to get outside to the high school track this pm and do some slow, mindful walking
rehab at home (in home physio program)
heel slides rom work x 10 right leg only
ham stretch x 30 x 3
bw box squats 20 in 5 x 5
leg exts with mini band x 10 x 3
leg curls standing no resistance x 10 x 3
toe taps on stairs x 10 x 3
short step downs x 3 x 3
hip abduction standing short arc x 10 x 3
pm upper body band work
06.28.19 am same
rehab at home repeat of yesterday
every am/pm ice and tens
only complaints:
cabin fever is setting in. good support network, but still. My neighborhood is not conducive to walking.
insomnia. I've not had a full nights sleep in 2 weeks. Nap some.
weird dyspepsia. I've been off the vicodin for awhile, so I'm convinced this is from not moving around as much as I normally do. I am hoping to get outside to the high school track this pm and do some slow, mindful walking
Re: Rehab
06.29.19
finally decent sleep last night
am crunch fitness
tread mill 15 mins
shoulder press machine x 10 x 2, 5 x 5
seated db curls/db shrugs x 10/12 x 5
bench feet up bar x 5, 6, 7, 5, 6
face pulls/rope tris x 12/10 x 6
ice and tens at home
finally decent sleep last night
am crunch fitness
tread mill 15 mins
shoulder press machine x 10 x 2, 5 x 5
seated db curls/db shrugs x 10/12 x 5
bench feet up bar x 5, 6, 7, 5, 6
face pulls/rope tris x 12/10 x 6
ice and tens at home
Re: Rehab
I will get one the next follow up. I'm dying to see what my cyborg hip looks like.
06.29.19 pm home rehab stuff hip and shoulder
06.30.19 am cronk fitness
treadmill 21 min
recumbent bike no resistance 11 mins
tried a couple of things to see what I can do at this gym one light set of 20 each
machine seated rows...so so. I extended the operated leg out
db pullovers, standing straight arm pull downs fine
db bench rows...nope incision did not like that no reps
tens, ice, shower
06.29.19 pm home rehab stuff hip and shoulder
06.30.19 am cronk fitness
treadmill 21 min
recumbent bike no resistance 11 mins
tried a couple of things to see what I can do at this gym one light set of 20 each
machine seated rows...so so. I extended the operated leg out
db pullovers, standing straight arm pull downs fine
db bench rows...nope incision did not like that no reps
tens, ice, shower
-
Mickey O'neil
- Lifetime IGer
- Posts: 22052
- Joined: Wed Dec 07, 2005 2:49 pm
- Location: The Pale Blue Dot
Re: Rehab
Good luck with our recovery! You'll be back on that singletrack before you know it!
Re: Rehab
07.06.19 am crunch
35 mins treadmill...still walking slow, but adding some incline
25 mins stationary bike
pm brick house gym
bench warmup then 90 x 3 x 5 RPE 6
naut bench x 10 x 3
naut oh x 10 x 3
naut tris x 10 x 3
road house x 6 x 3
hip
tkes x 10 x 3
side step ups x 10 x 3
wall sits with core ball x 30 sec x 3
heeltoe walks, side steps one up and back each
box squats with 10 lb db x 5 x 8
35 mins treadmill...still walking slow, but adding some incline
25 mins stationary bike
pm brick house gym
bench warmup then 90 x 3 x 5 RPE 6
naut bench x 10 x 3
naut oh x 10 x 3
naut tris x 10 x 3
road house x 6 x 3
hip
tkes x 10 x 3
side step ups x 10 x 3
wall sits with core ball x 30 sec x 3
heeltoe walks, side steps one up and back each
box squats with 10 lb db x 5 x 8
Re: Rehab
7.09 am crunch
recumbent bike 10 mins
back
straight arm pull down x 10 x 5
lat pull down no pressure on legs x 10 x 5
iso row x 10 x 5 one arm x 8 x 2
cable shrugs x 12 x 5
cable curls x 10 x 5
hip
18 in box squats with 8 kg kb x 10 x 5
balance work,side steps, heel toe steps
goat bag with 4 kg kb short arc x 10 x 5
mini band gm x 15 x 3
mini band hip abduction static holds x 2
07.10 am PT
pm
bike 36 mins
walking treadmill 36 mins
stretching foam roll lax ball
recumbent bike 10 mins
back
straight arm pull down x 10 x 5
lat pull down no pressure on legs x 10 x 5
iso row x 10 x 5 one arm x 8 x 2
cable shrugs x 12 x 5
cable curls x 10 x 5
hip
18 in box squats with 8 kg kb x 10 x 5
balance work,side steps, heel toe steps
goat bag with 4 kg kb short arc x 10 x 5
mini band gm x 15 x 3
mini band hip abduction static holds x 2
07.10 am PT
pm
bike 36 mins
walking treadmill 36 mins
stretching foam roll lax ball
Re: Rehab
07.11 am crunch
recumbent bike warmup
bench warmup then 85 x 3 x 5
oh press machine x 10 x 5
flyes / rear delt x 10 x 4
db bench feet up x 20s x 10 x 5
hip
18 inch box squats with 12 lbs x 10 x 5
side step ups bw x 5, 6, 7, 5, 6
goat bags with 10 lbs x 10 x 5
mini band gms x 15 x 2
balance work
pm treadmill 15 bike 32 mins
recumbent bike warmup
bench warmup then 85 x 3 x 5
oh press machine x 10 x 5
flyes / rear delt x 10 x 4
db bench feet up x 20s x 10 x 5
hip
18 inch box squats with 12 lbs x 10 x 5
side step ups bw x 5, 6, 7, 5, 6
goat bags with 10 lbs x 10 x 5
mini band gms x 15 x 2
balance work
pm treadmill 15 bike 32 mins