Quiet Storm; The Rebirth of KB - My recovery journal

[KillahBee]

How have you been feeling?

Pretty good, at least most of the time. We had our company holiday party Wed night, so I am hurting today and yesterday.

 

[al420]

Nice progress KB. Glad to see you getting your hands back on some iron.

 

[KillahBee]

12/16:

Standing DB bi curls:
20x12
20x12
20x10
20x10

Stnd hammer curls:
15x12x4

Forearm BB crls:
30x25x4

DB 1-arm tri ext:
10x12
10x12
10x15
10x15

DB 2-arm tri OH:
20x12x4
Tri push-ups:
8
8

treadmill for 25mins, L3.2

 

[Cynical Simian]

Still following along...good to see everything going smoothly.

Do you plan to start using free weights for your main upper-body lifts sometime soon? IMO, bringing up you stabilizer strength at the same time as that of your big muscle groups would be good for staying injury-free.

 

[KillahBee]

Still following along...good to see everything going smoothly.

Do you plan to start using free weights for your main upper-body lifts sometime soon? IMO, bringing up you stabilizer strength at the same time as that of your big muscle groups would be good for staying injury-free.

Assuming you mean for chest and shoulders (bench, shldr pr, etc)? That's the plan. Hopefully in the next few weeks, by Feb definitely. The plan is to continue using machines and free weights (increasing the weight on both each time) for arms until I get 100% comfortable with my stabilization progress. Then I'll start out light with the previously discussed weights.

 

[KillahBee]

haven't updated this in a while, my bad. 24k ,where's the whip?!!

Th, 12/28:

Leg press:
0x15
50x12 x3

Hamstring curl (1st time since surgery):
30x12x3

1-leg DB claf raise:
20sx15x3

Calf machine:
35x20x3

Shldr press (machine):
15sx15
15sx15
15sx12
15sx15

Standing DB shrugs:
30sx30x3

treadmill for 25mins, L3.3

 

[*Bunny*]

*sub'n in for 24*

 

[KillahBee]

Fr, 12/29:

25 mins treadmill, 3.3

All my stretches and core work

Sat, 12/30:
Treadmill, 30 mins, 3.4

Pec deck:
50x15x4

1-arm isolateral incline ch pr:
15sx12x3

RC band work

Seated DB curls:
20x12
20x10
20x10
20x10

Standing hammer curl:
15x12x3

Forearm BB curl:
30x25x4

DB 1-arm tri ext:
10x15x2

DB 2-arm OH:
25x12
25x15
25x15

Here's the plan. I have one more PT appointment from insurance, next week. I think that will be my last for a while (agreed to by my PT and I). I want to talk to her about moving forward. I kind of want to get off all the machine work and start doing some of the free weight and BB stuff (real light). Will continue with all the core work, stretches and body weight strengthening stuff (extremely important). I also want to start incorporating running into my routine, slowly at first and at intervals.

 

[Scotsman]

Looks good KB.

Now have you started your lower ab regimen with you pt yet?

Cheers,
Scotsman

 

[Miss24k]

KB I know the only reason you are misbehaving is because you like my


LOL