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August 3rd, 2010

A quick update... so it's been 9 days since my crash and clavical is healing pretty well. I can definitely tell that is fused solid again (obviously not full strength but it's in one peice!) I can lift my arm above my head a little bit if I do it slowly. Quick movements are still a no no and so is reaching across my body with my bad arm for some reason. My pec is still swollen (but that has gone down as well) and has gone from yellow to now blue/brown. Yum yum.

However, I'm off pain meds completely (I only used about 1/2 of my T3 prescription) and I can now sleep on my side again if I want.

Anyways, I think I will give it another full week of rest and then maybe hit the gym and do some legs only stuff. I will try some easy stuff and just see how it goes.

IW

Monday August 9th, 2009

Attempting to get back in the gym and do what I can...

Leg Press
1 plate x 10
2 plates x 10
3 plates 3x10

Superset With

Standing Hamstring Curl
25lb x 8
30lb 2x10
35lb 2x10


Calf Raises
1 plate x 10
2 plates x 12,15,14,12


Cardio
Bike: 15min

Thoughts

Well it's good to get back in the gym but at the same time it's sad to see how far I have to go in the healing process.

IW

is it still pretty tender to the touch?

Not too bad to the touch just certain motions I just cannot do and putting any weight on it is a real no no.

So as long as I'm careful I can go mostly pain free. I can feel "tension" in there but I think that is probably the muscles trying to hold it still while it heals.

IW

Thursday August 12th, 2009

BW: 184lb ... It's going to be back to square 1 on weight gain once I heal...

Leg Press
1 plate x 10
2 plates x 10
3 plates 3 x 10
3 + 25s x 10, 8
3 plates x 10

Superset With

Standing Hamstring Curl
25lb x 8
30lb x 10
35lb 4x12


Pistol Squats To Bench
bw x 10,8,8,7


Thoughts

Solid quad work today.

IW

Tuesday August 17th, 2009

Squats
bar x 10
65lb x 10
95lb 3x10

I was able to do some squats so long as I took a really wide grip (to the collars) and kept my upper body from tensing up.


Leg Press
2 plates x 10
3 plates x 10
3 + 25s x 5
4 plates x 10


Standing Hamstring Curl
25lb x 6
35lb x 12
40lb 2x12


DB Front Raise/Side Raise
Nope. Too sore. Oh well, now I know. So I just did some range of motion/stretching stuff.

Leg Raises from Floor
bw 3x10

I did a normal speed leg raise followed by a slowed decent and pause as long as I could on the 10th rep.

Thoughts

Good to get back under a bar even if it was only 95lb. lol

IW

Thursday August 19th, 2009

BW: 185.4lb

Squats
bar x 10
95lb x 10
115lb x 10
135lb x 10

I can now squat with regular form. Yes!


Leg Press
2 plates x 5
3 plates x 5
4 plates x 5,8

Superset with...

Standing Hamstring Curl
30lb x 12
35lb x 12
40lb x 12


Barbell Bicep Curls
25lb x 20
30lb x 20
35lb x 20
30lb x 20


Leg Raises from Bench
bw 5x10


Thoughts

My mother assessed my shoulder. She says it is healing well for how long it's been. I'll wait another 10days or so and then maybe start slowly putting weight on it.

IW

Friday September 10th, 2009

5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1
Weird place to start I know... but oh well.

BW: 186.2lb

Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3

165lb x 5
190lb x 5
215lb x 5 (+5)

115lb 5x10


Standing Hamstring Curl
30lb x 10
35lb x 12
40lb x 12


Thoughts

Felt really good to be back in the game. Everything should be going up from here on out!

IW

good stuff dude.

I'm feeling today like the bicep curls were probably a bit much. Ah well, lesson learned. Wait a bit more.

IW