I was cleared to start upper body workouts on February 7th. I started back to it the very next day, 2/8/12. Prior to that I had been cleared for lower body, but it was very limited to isolated exercises on the machines. I trained legs once per week. I had also been doing cardio on most days too for an hour each session. I took a day off here and there.
There will be variations on machines because of the different gyms I go to: Extreme Fitness in NJ (EXF), LA Fitness Downingtown (LAFDT), Mt. Laurel NJ (LAFMTL), and Ashland NJ (LAFASH). It all depends on where I am and what day it is.
February's goal was to test out where I was and get back into the routine of going to the gym and adjusting my schedule accordingly. I also wanted to get back to decent numbers and then kick it up a notch with diet and training starting in March.
I was not anywhere on point with diet during February haha!!! Clean and healthy stuff but I was eating a lot of food. A LOT. I would hit some days on my old plan - for like 3 or 4 days and then splat, I would crash and eat a ton of food - usually all weekend when Lou and I would go on our diner adventures. I had some treats here and there too, but this was not the majority of my diet. I just like lots of food. Lots and lots, as evident by my pictures. LOL!!!!
2/29/12 Chest and Arms LAFDT - brought the wrong sheet to the gym, supposed to be back/shoulder day!! UGGG!!! Oh well.
Slight Inc. DB Press: 15x15, 20x15, 25x10, 30x5x3
Chest Dips: 90x15x4
BB Curl: 20x10, 30x10, 40x6, 50x6 DS 20x12
Tricep Bar Ext : 20x12x2, 30x10, 40x5, DS 20x10
Seated DB Curl: 10x12, 15x12x2
Lying Bar Ext: 10x12x3
Repeated the workout. No way I could go home and exchange sheets. Once I am out of the house, I am gone for the whole day. Oh well. Chest and arms got extra attention this week.
2/28/12 - Definitely cardio and most likely 30 min power walk or 30 min stair mill.
2/27/12 Chest and Arms LAFDT
Slight Inc. DB Press: 15x15, 20x15, 25x10, 30x5x3
Chest Dips: 90x15x4
BB Curl: 20x10, 30x10, 40x6, 50x5 DS 20x10
Tricep Bar Ext : 20x10, 30x10, 40x6, DS 20x10
Seated DB Curl: 10x12, 15x12x2
Lying Bar Ext: 10x12, 15x12, 15x10
Slight Inc. DB Press: no issues - felt okay; slight twinge in left should getting the weight up.
Chest Dips - very weird and painful. These will be taken very slowly. The pain is at the incision site- the stretch in the lower part of the dip and then the press is very uncomfortable. May be a while until I can do full body un assisted ones again.
Tricep Bar ext and Lying DB ext - extreme discomfort and pressure in the stretch along the underneath where the incisions are. These will be increased slowly as the skin and muscle eases up again.
Seated DB Curl was ss with Lying DB Ext.
2/26/12 Legs EXF
Squat: 65x15, 95x10, 135x8, 145x6x3 (yeah!)
SLDL: 65x10, 95x10, 135x8x4 (yeah!)
Leg Ext: 50x10, 65x10, 80x11x2
Leg Curl: 40x10, 50x10, 60x11, 70x11
Walking Lunges: 20x10x3
Calves: 50x15, 90x10, 100x10
Leg ext ss with leg curl
Walking lunges (not on smith machine obviously) ss with calves on smith machine
2/25/12 Back and Shoulders EXF
Lat Pulldown Underhand: 40x15, 60x15, 80x10, 100x4 (too heavy too soon), 90x6x2
Deads: 65x12, 95x10, 135x5, 145x6, 165x3x2 (yeah!)
Bent over row: 45x10, 65x10, 85x10, 95x10 (yeah!)
Close Grip Pulldown: 50x12, 60x10x2
Side Lateral Up Down: 5x10, 8x10x3
Shoulder Press DB: 10x12, 15x12
Side Lateral Up Down is the one where we go all the way up and down
Lat Pulldowns are still weird but getting better. 100 was too much. 90 is better
No shoulder issue
2/24/12 - This was definitely a day off.
2/23/12 Legs LAFDT
Squat: 45x15, 65x12, 95x10, 135x8, 10x2
Leg Extension: 50x10, 70x10, 80x10, 85x10x2
Leg Curl: 40x12, 50x10, 65x10, 70x10x2
Split Squat: 60x10, 80x10, 90x10
Calves: 70x15, 90x15, 110x12
Leg ext ss with leg curl
Split squats ss with calves on smith machine
2/22/12 - I probably did 30 mins on the treadmill as a power walk or 30 mins on the stair mill.
2/21/12 Chest and Arms LAFMTL
Bench Press: 20x20, 30x15, 40x15, 50x12, 55x10x2
Slight Inc. DB Press: 10x15, 15x15, 20x12, 25x10x2
Hammer Curl: 10x12, 15x10x3
Kickbacks: 10x10, 15x10x2, 20x10
Cable Curl: 15x10, 20x10, 25x10
Rope Press: 20x12, 25x10, 30x7 DS 15x8
Cable curl ss with rope press
Flat bench press with bar feels weird across implants. There is a slight twinge under the breasts at the incision sites @ 55 lbs so that was it for that.
Still weird for rope press
No shoulder issue
2/20/12 Back and Shoulders LAFDT
Lat Pulldown Wide: 55x15, 70x10, 85x10, 85x8, 85x7, 85x6
Deads: 45x15, 65x12, 85x10, 105x10, 115x10, 135x10
Rope Pulldown: 15x12, 20x12, 25x12, 30x12
Shoulder Press DB: 10x15x2, 15x10x4
Lateral Raise: 5x12, 10x10x3
Front Raise: 5x10, 7.5x10x3
Lat Pulldowns are much better until 85lbs. then it got weird again under the breasts.
Rope pulldowns - ok until 30 - then weird again, did a drop set to finish
No shoulder issue
2/19/12 Legs EXF
Squat: 45x15, 65x12, 85x15, 115x10, 135x10x2
Leg Extension: 65x10, 80x10x4
Leg Curl: 50x12, 60x10, 70x10x3
Split Squat: 50x10, 70x10, 80x10
Calves: 50x15, 90x10, 100x10
Leg ext ss with leg curl
Split squats ss with calves on smith machine
2/18/12 Chest and Arms EXF
Bench Press: 10x15, 15x15, 20x15, 45x10x3
Slight Inc. DB Press: 10x15, 15x12, 20x12x3
Hammer Curl: 10x12, 15x10x3
Kickbacks: 10x10, 15x12, 15x10x2
Cable Curl: 30x15, 40x12, 50x12
Rope Press:30x15, 40x12, 50x12
Cable curl ss with rope press
Flat bench press: used DB for warms, no light bars here. Felt very weird - these bags move around.
Rope Press - still weird.
Left shoulder is sore.
2/17/12 - Probably a day off
2/16/12 Back and Shoulders LAFDT
Lat Pulldown Wide: 55x15, 60x12, 70x10x3, 70x8
Deads: 45x10, 65x10, 85x10, 105x10x3
Rope Pulldown: 15x12, 20x12, 25x12, 30x10
Shoulder Press DB: 10x10x2, 15x10x4
Lateral Raise: 5x10, 10x10x3
Front Raise: 5x10, 7.5x10x3
Lat Pulldowns are still weird.
Rope pulldowns still weird.
No shoulder issue
2/15/12 - I probably did 30 mins on the treadmill as a power walk or 30 mins on the stair mill.
2/14/12 Chest and Arms LAFMTL - oops, mixed up sheets and went out of order!
Bench Press: 20x15, 30x12, 40x10x4
Slight Inc. DB Press: 10x10, 15x10, 20x10x3
Hammer Curl: 10x10, 15x10x3
Kickbacks: 10x10, 15x10x3
Cable Curl: 15x10, 20x10, 25x10
Rope Press: 20x10, 25x10, 30x8 DS 20x5
Cable curl ss with rope press
Flat bench press: weird, but better, still keeping it light. Also weird with Rope press too, feels very strange on the lower chest under the breasts - incision sites.
Left shoulder is sore.
2/13/12 Legs LAFDT
Squat: 45x15, 65x10, 85x10, 125x10x2
Leg Extension: 50x10, 70x10x2, 80x10x2
Leg Curl: 40x10, 50x10, 65x10x3
Split Squat: 60x10, 70x10, 75x10
Step Ups: 5x20x3
Calves: 70x12, 90x15, 100x12
Leg ext ss with leg curl
Split squats ss with calves on smith machine
Crunches: 1x20
Side pulses: 1x20
Combo crunch: 1x12, 8
2/12/12 Back and Shoulders EXF
Lat Pulldown Wide: 30x15, 50x10, 70x10x3, 70x8
Deads: 45x10, 65x10, 85x10x4
Rope Pulldown: 30x12, 40x10, 50x10x2
Shoulder Press DB: 10x10x2, 12x10, 15x10x3
Lateral Raise: 5x10, 8x10, 10x10x3
Front Raise: 5x10, 8x10x3
Lat Pulldowns are still weird but getting better.
Rope pulldowns weird.
No shoulder issue
2/11/12 - More than likely a cardio day and more than likely I did 30 mins on the treadmill - power walk.
2/10/12 Legs LAFDT
Squat: 45x15, 65x10, 85x10, 95x10, 115x10x2
Leg Extension: 50x10, 60x10, 80x10x3
Leg Curl: 40x10, 50x10x3
Split Squat: 50x10, 60x10, 70x10
Step Ups: 5x20x3
Calves: 50x12, 90x15x2
Leg ext ss with leg curl
Split squats ss with calves on smith machine
Crunches: 1x20
Side pulses: 1x20
No issues on other exercises.
2/9/12 Chest and Arms LAFDT
Bench Press: 20x10x6
Slight Inc. DB Press: 5x10, 10x10, 15x10x3
Hammer Curl: 5x10, 10x10, 15x10x2
Kickbacks: 5x10, 10x10, 15x10x2
Cable Curl: 15x10, 20x10x2
Rope Press: 15x10, 25x10x2
Cable curl ss with rope press
Flat bench press: very, very, very strange. Significant stretch across implants and I am not at all strong.
SIBP: very strange on sides and across center of chest - very tight on the left one.
Rope press, feels very strange on the lower chest under the breasts - incision sites.
Left shoulder is sore.
No issues on other exercises.
2/8/12 Back and Shoulders LAFDT
First day back - goal is to test out strength and see where I m at with this and the next few workouts. See how everything feels and build back up from there. I will be easing very slowly back into it.
Lat Pulldown Wide: 40x10, 45x10, 50x10x4
Deads: 45x10, 65x10, 75x10x4
Rope Pulldown: 10x10, 15x10, 20x10, 25x10
Shoulder Press DB: 5x10, 10x10, 15x10x2, 15x9x2
Lateral Raise: 5x10x2 10x10x2
Front Raise: 5x10x4
Lat Pulldown - extremely weird and a strange stretching feeling underneath at the incision areas.
Deads - no issue other than really winded and out of shape
Rope Pulldowns - strange, bags are moving around and it feels weird underneath at incision sites - strange stretch feeling
No issus on other exercises.
