5/14/2010 11:43:09 AM -
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mon, wed, thur
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tues, wed, thur, fri 30 mins step mill
-rehab 20 to 30 mins daily rotating a number of different passive and light active work(it's alittle early but i am insane)we went and watched iron man 2 last weekend and the scene towards the end where gweneth is decribing dowey's ironman character where she says you are complusive(the wife goes that is you), self destructive(oh two out of three, she says) and narcisstic(i am living with ironman she says)
mon and thur one arm work is jsut varying exercise of 20 to 50 reps
-back
-arms
-sjoulders
-chest
-ab work
-nothing special or cool just one side pump up. i stayed turned to the right in the mirror so i don't have to see my shinking salamander left side.
wed
-one leg hack x 100 per leg
-5 sets of 50 bw squats
-i thought this was just goof stuff till the next day when i was actually sore.
5/9/2010 10:22:28 AM -
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wed, thur and sat
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got back on the step mill with the arm sling for the first time sat and sun for 45 mins each. sat was tough even at a low level. sunday i was able to read a book so it was slightly easier.
wed
-30 mins shoulder rehab
-leg press close stance 6 or 7 sets of 15 reps per set
-sissy squat 4x20
-light one arm swings
thurs
-one arm assisted pull up. 5x10
-one arm overhead ext with one arm pushdowns 4x15 per exercise
-one arm kb press wtih 16 for 4x20
-abs on stability ball 4x10
-one arm cable curls
-sled drag for 8 laps
saturday-
-4x20 leg ext.
-4x20 seated leg curl
-4x20 outties
-8x8 hack squat
-swing,clean,one arm squatx10 perx3 rounds
5/5/2010 10:40:08 AM -
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staples out and alittle training
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still hitting the cardio 30 per day during the week and 45 to 1 hour on the weekend
doc took the staples out monday and green lighted me to a extent on passive rehab with the stick and pulley type work. i had dale get with the strap guys and make me a 10 foot strap with a loop for my hand sewn on each end. i am putting it over my cable crossover and doing passive work this way. about 30 mins per day. probablly 60 to 70% rom. the doc asked me if he needed to send me to rehab. i tell him not unless you know a pt that is really good cause i am way ahead of the curve. he laughs and tells me to have 90% in a month. i tell him that will be a breeze. hus reply is i know, just not too fast.
monday night i did some high rep work with the upper cable for the good side
-curls
-pulls to chest-
-one arm ab pulldowns
-monster band overhead ext
will figure some easy leg stuff wed
4/30/2010 9:52:28 AM -
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cardio update
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just 30 mins of treadmill per day since sunday.
passive rehab for about 20 mins per day so far. gonna step it up next week after the staples come out and the doc takes a look at it.
Spud
