Lets see what this muscle can do..

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  1. #1681
    I am Rollo Tomassee..
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    So i did my physical therapy shit. Fired through it actually, with no pain.

    Leg press
    3 plates on each side for 4x10 (30-45 sec)

    Single legged rdls
    25lb db for 5x5 (30 sec)

    Cycle for 20 min

    Phys therapy again

    Some stretches



    And now i feel back to shit. I walked in today not feeling a whole lot of pain. Stiffness and some pain, yes, but not past the knee. Well after todays workout, which had no pain, then i got it. Literally after i got up from stretching, it reminded me it was still there. Even affected my walking. Bah. Didnt really think id heal this fast.

  2. #1682
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    Phys Therapy

    Standing OH BB Press
    135lbs for 3x8 (1 min)

    Supinated Latpulldown, eccentric
    165lbs for 5x5 (30-45 sec )

    Unilateral OH DB Press
    40lb db for 4x8 (30 sec)

    Eccentric curls

    Eliptical 15 min

    Phys Therapy


    Nice that I can do OH presses but I sure as shit didnt want to push it. Then, I did the pulldowns and no elbow pain! Buuuuuut that unilateral OH DB Press, yeah, my QL didnt like that.
    No pain during eliptical today!

  3. #1683
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    Phys therapy

    Romanian db deads
    50lb dbs for 4x6 (30sec)

    Single legged rdls
    20lb db for 5x5 (30 sec)

    Eccentric curls

    Treadmill 16 min

    Stretched


    Ok, so on every dead rep, i felt pain down both legs when coming to the top. Not that bad, but this kind of has to go away.

    The treadmill was, get this, for 2 min, the pace was .8 and i was basically lunging. That pain in my left hip when stepping my right leg forward is almost gone, so i capitalized. Anyway, i did 2 min of that then 2 min of 3.6 regular pace. Made time go by fast, thank god.

  4. #1684
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    Phys Therapy then massage

    Floor Press
    120lb DB for 5x5 (1 min)

    Decline bench
    225 4x6 (30 sec)

    Cable Row, supinated
    150lbs for 6x6 (30 sec)

    Eccentric
    Stretched


    Had my 2 visit today and then got a massage. I did some Henderson curls then some OH pressing the doc recommended. Then I had my first massage in years.
    That floor press was hard as fuck. Everything else was a snap.

  5. #1685
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    I need to get ahold of the owner I need my old name back for rep. And know what Iím talking about learning new

  6. #1686
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    Phy therapy

    Leg press
    4 plates on each side for 4x8
    ~ss~
    Jefferson curl
    25lbs for 4x5 (30 sec)

    Unilateral leg press
    1 plate for 5x6 (30 sec)

    Treadmill, alternating brisk walk w lunges
    16 min

    Stretched


    4 plates is finally a decent weight, but i was a lil nervous. I tried to do 1 plate on each side for the unilateral work, but it seemed too hard. Major major major strength difference between my left and right leg. The left one just didnt feel all that stable.

    Forgot to do these cable rotations that my phy therapy suggested.

  7. #1687
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  8. #1688
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    Phy therapy
    All 30 sec

    Unilateral floor press
    100lb db for 4x6

    Alternating floor db press
    75lb dbs for 4x8

    Cable row, 2 supinated, 2 pronated
    135lbs for 4x8

    Cable therapy...?
    Eccentric cable curls

    Stretched


    Finally, a good day. Just about zero pain, but dammit, i want to use the fucking spider row!
    I didn't want to do the floor press, but i thought, if i am gonna do them, i want to alternate them. Yeah, fuck off with that. I have to set up the left side cuz of my elbow, which leaves me doing a shitty 100lb db curl. Risky.
    Ok the rows. Pronated started to hurt, supinated didnt. Weird, cuz it was a chin up, meaning, a supinated grip, that started all of this.

  9. #1689
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    Unilateral Flat DB press
    95lb db for 4x8 (30-45 sec)

    Floor Press
    105lb db for 5x5 (30 sec)

    Supinated Cable Row
    150lbs for 5x8 (30 sec)

    Eccentric Curls

    14kg KB Swing and Squat
    ~ss~
    Unilateral KB Swing
    3x5

    Treadmill for 18 min

    Stretched like a mofo


    Yep, I tried doing some presses on a bench and I made it through! Floor press and rows were the same.

    I tried doing kettle bells and I was able to do it. What I was doing was a bilateral swing, then a bilateral swing squat for 5 reps, then I did 5 reps of unilateral swings for 5, then finish with the 5 swing squats. Then did it again for 2 more times. Tiresome. Painless.
    I then did the whole lunge for 2 min, brisk walk for 2 min. Eventually, that lunge shit burned too much, so I did 1 min, and increased the ramp and speed of the walk.

  10. #1690
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    Phys therapy

    Leg press
    4 plates on each side for 4x8 (30 se)

    Some cable rehab
    Cable crunches

    Turkish getups....success

    Did 2 kb movements

    10 min eliptcal
    10 treadmill
    10 cycle

    Stretched quads


    Leg press was kinda hard and this is with Jefferson curls not included. Because of that, i did another core workout, then threw in.crunches.
    I tried some turkish getups and with a 16kg kb, i had success. I then dropped down to 12kgs and did an advanced workout that i couldnt do even before my injury.

  11. #1691
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    Supinated lat pulldowns
    180lbs for 4x6 (45 sec)

    Standing oh bb press
    140lbs for 4x6 (45 sec)

    Widest pronated latpulldowns
    105lbs for 5x8 (30 sec)

    Kettlebell circuit
    Eccentric curls
    Walk + lunge for 10 min
    Phys therapy

    Stretched


    Loving that i can do certain kbs again. Still using the 14kg one, but in 1 of the movements, i used 2 of them.
    No elbow pain, hence the light pronated pulls.
    The walk + lunge shit was the track UF has. I was gonna lunge all one way, walk the the other. Well, 1 minute was all i can do and it was my right quad that just couldnt do it. Not injury wise...burn wise!

  12. #1692
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    Phys therapy

    2 kettlebell circuits

    15 min on cycle

    Kinda stretched.



    Just glad to be able to do it.

  13. #1693
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    Phys therapy

    Unilateral floor press
    125lb db for 6x4 (60-75 sec)

    Flat neutral db press
    60lb dbs for 3x10 (30 sec)

    Unilateral supinated hs rows
    3 plates on each side for 5x5 (45 sec)

    Bilateral pronated hs rows
    2 plates on each side for 2x10 (30 sec)

    Preacher db curls
    25lb dbs for 3x8 (30 sec)

    Standing oh french press
    70lb bar for 3x10 (30 sec)

    Cable crunches
    ....and i forgot the cable phys therapy twists..

    Hangs
    Stretched


    Wowser. 125lb dbs were tough. Also, picking up weights near 90lbs is risky. Avoided it, which is why the neutrals were so light. Good thing is, when i laid down on the bench, there was no pain.
    I DID have pain in my arm when doing the pronated. This is crazy, a fucking supinated grip did this shit. OH! I just remembered, i did 1 set of pronated and 1 set of neutral hs rows. They hurt equally.
    The db curls hurt, but not in a sense of increasing pain like the other types of pulls.
    Ugh.

  14. #1694
    I am Rollo Tomassee..
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    Phys therapy

    Leg press
    4 plates + 25lbs on each side for 5x5 (45 sec)

    Unilateral leg extensions
    1 plate for 5x8 (30 sec)

    Kettlebell circuit with a 16kg

    Cable crunches
    Cable therapy

    HIIT cycle, 16 min

    Stretched


    Where is the strength? God damn. I was not feeling up to anything today cuz of the mri i had at 7am (got up at 6). That shit was scarier than the last 1 i got many years ago. Figured it would be easier. They gave me ear plugs, whereas last time they gave me musical headphones.
    Anyway, the leg press felt tough to get through, but not so tough that i cant go up.
    That leg extension however, mother of god, night and day difference between legs. I couldnt finish the left sides without some help from the right.
    The kettlebells, the hiit, they were just ok. Like i said, that mri drained me.

  15. #1695
    I am Rollo Tomassee..
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    I did work out yesterday but were talking 135lb deads, so fuck all that. Assessing pain since returning from back shit...again.

    Floor press
    100lb db for 5x5 (1 min)

    Incline db press
    70lb dbs for 4x8 (45 sec)

    Flat neutral db press
    70lb dbs for 5x8 (30 sec)

    Neutral db curl

    Core work
    Stretched


    Just glad to be back. But, wow, lots of strength loss.

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