7/14

2

A. Seated DB arnold press; 8-10x5; rest 2 min

25# x10 all sets

B. Bench press; 10-12x5; rest 2 min

85x12 95x12 100x12 105x10 105x10 (these are all done close grip or somewhat close) when I used to do regular it aggravated my shoulder so I just go narrower now

C. Laying DB tricep extensions; 12-15x6; rest 1 min

15# 15reps,15,15,14,13,12

These started burning!!

+

FLR; amsap x5; rest 2 min

1min for all 5 sets

7/12 pr's!

To start off I Prd my Amrap unbroken set of leg raises! I got 45 unbroken, a few days ago I only got 30, making a little progress :) you can see my itty bitty quad trying to poke out if you look close! :)

1

A. Strict pull ups; amrap unbroken x10; rest 2 min

Pr here!

15! 9 6 6 6 6 6 6 6 6 

http://youtu.be/LHnbwySXfjE

Stayed consists to after first 2 sets, all pronated grip.

B. Seated DB curls; 12-14x5; rest 90 seconds bw sets

15# 

15,15,14,13,12

Arms are wiped! 

7/11

4

A. Seated neutral grip single arm DB press; 10-12x5; rest 90 seconds bw arms

25# 12 reps each arm each set

B. Bench press; 10, 8, 6, 4, 2, 4, 6, 8, 10; rest 2 min

95, 100, 115, 120, 130, 125, 120, 115, 105

C. Seated single arm OH tricep extensions; 10-12x5; rest 1 min bw arms

10# per arm 

7/8

3 7/7

A. Weighted strict pull up clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min

15-20-25-27.5-30x6

Accidentally did 6 instead of 5, happy to end at 30#.

B. Ring rows @2010; amrap unbroken x10; rest 90 seconds

11-7-6-6-6-6-6-6-6-6

These are tougher than you'd expect with the tempo! 

Felt good though, 

Graduated to using 2# ankle weights for my leg raises today at therapy! Haha did some squats, calf raises and small step ups- like 5" step ups lol 

7/5 workout #2

2 - Did on 7/5

A. Seated DB arnold press; 8-10x5; rest 2 min

25# 10-10-10-8-8

B. Bench press; 10-12x5; rest 2 min

85x12 95x12 100x10 100x10 100x10

C. Laying DB tricep extensions; 12-15x6; rest 1 min

10# 15reps for sets 1-4 then 14 reps for set 5&6

+

FLR; amsap x5; rest 2 min

35s 35s 45s 60s 60s

Got a good workout in with this. 

7/5

Did this on 7/3

A. Strict pull ups; amrap unbroken x10; rest 2 min

10-8-7-6-6-5-6-6-5-5

These felt good! They were all pronated grip. And legit strict, can't get a little kick in at the end to get my chin over the bar in a locked leg brace :)

B. Seated DB curls; 12-14x5; rest 90 seconds bw sets

20# x12 for all sets. These got hard. 

Felt good to get a session in. Pull-ups felt strong, my brace weighs like 2.5# so it adds a little weight to me but I've also lost weight because my leg has shrunk :( so it probably evens out. 

Going to do workout 2 this afternoon. Woking on range of motion with my knee this morning with Marcy. I've never gone through anything so painful. No workout compares, so hopefully when I'm all healed I will remember this and be able to push on a new level! 

Struggling some mentally but I'll get through it. 

7/3

Therapy progress...

I completed my first week of therapy today, I had 2 sessions this week. These are probably mentally the toughest workouts I have gone through. The effort it takes to try and bend my knee or pick my leg up is so much higher than any other movement. It's been tough going from being able to do soo much to barely nothing, but I am working my way back up and focusing on the small steps and improvement.

Today I got to do all new exercises! I got to walk without my brace with just 1 crutch in therapy. I got to do squats to as low as I could go. I did some leg presses and calf raises as well! Oh and chair scoots around the room. I gained 11 degrees in my range of motion but still have a lot to go. That will be my focus for the weekend is gaining more range of motion! My right leg is so tired right now haha. It's crazy.

This afternoon I will get to do my first real upper body training session since surgery so I'm excited about that!

I'm still in my locked leg brace but I'm gaining strength back and can put a lot of weight on my leg now so I am able to start doing a lot more for myself which is nice. Mike just can't wait until I'm able to start vacumming again ;) I actually probably could right now but he doesn't know that! haha I'll wait a few more weeks for that :)

Here is a picture of me and Glow, she tried to do my exercises with me but just fell asleep. Its the thought that counts right?