Friday June 5th Day 156
Woke up and hit the gym with my wife, we did some shoulders and legs, and great news, I can do full ROM bw squats!! No pain, I was STOKED. After, headed over to my client/friend/doctor's home to train her and her 2 sons and get my weekly check up on my leg, she's amazed at how quickly I'm healing and if she hadn't see the MRI and hadn't seen me the day of and after the initial tear, and hadn't had the other surgeon examine and confirm the tear, she said she wouldn't believe that I actually tore it seeing me now.
I have been cleared to start VERY light resistance work, and non-aggressive stretching...Isn't that awesome!?
Nutrition
1,981 31.3 164.9 262.9
Training
Shoulders Hypertrophy, Legs, warm ups excluded
Seated DB Shoulder Press
75's x 8 (2 sets)
70's x 9
Standing DB Laterals (strict)
25's x 12 (3 sets)
Standing DB Upright Rows
45's x 12 (3 sets)
Rear Delt Deck
150lbs x 15
150lbs x 12 (2 sets)
Leg Extensions (each leg independent weight stack)
150lbs/side (whole stack) x 10
140lbs/side x 10
130lbs/side x 12
SUPERSET
Standing Single Leg Curls (weight=L/R)
BW/60lbs x 12 (3 sets)
Bodyweight Squats
3 sets of 12
Glute Kick Backs (I can do this w/o hammie recruitment )
Stack x 12 (3 sets)
SUPERSET
Standing Calf Raise
450 x 12 (3 sets)
Misc
We'll see a lot more BW squats ala Berto's prep in the coming weeks lol
Woke up and hit the gym with my wife, we did some shoulders and legs, and great news, I can do full ROM bw squats!! No pain, I was STOKED. After, headed over to my client/friend/doctor's home to train her and her 2 sons and get my weekly check up on my leg, she's amazed at how quickly I'm healing and if she hadn't see the MRI and hadn't seen me the day of and after the initial tear, and hadn't had the other surgeon examine and confirm the tear, she said she wouldn't believe that I actually tore it seeing me now.
I have been cleared to start VERY light resistance work, and non-aggressive stretching...Isn't that awesome!?
Nutrition
1,981 31.3 164.9 262.9
Training
Shoulders Hypertrophy, Legs, warm ups excluded
Seated DB Shoulder Press
75's x 8 (2 sets)
70's x 9
Standing DB Laterals (strict)
25's x 12 (3 sets)
Standing DB Upright Rows
45's x 12 (3 sets)
Rear Delt Deck
150lbs x 15
150lbs x 12 (2 sets)
Leg Extensions (each leg independent weight stack)
150lbs/side (whole stack) x 10
140lbs/side x 10
130lbs/side x 12
SUPERSET
Standing Single Leg Curls (weight=L/R)
BW/60lbs x 12 (3 sets)
Bodyweight Squats
3 sets of 12
Glute Kick Backs (I can do this w/o hammie recruitment )
Stack x 12 (3 sets)
SUPERSET
Standing Calf Raise
450 x 12 (3 sets)
Misc
We'll see a lot more BW squats ala Berto's prep in the coming weeks lol
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