Darla Powell
01-16-2011, 07:35 PM
3 Weeks ( almost) post op for a shoulder debridement surgery.( no anchors)
Warm Up:
Crunches/Leg lift with 25#
3X50
Shoulder RX - Bands and assigned exercises.
Increased some of the work to a red band. Started out with a yellow. External rotation is still the toughest.
Squats:
3X10 45#
Today was the first day I could actually get under the bar! :D Just barely though. Fingertips only so bar only for now.
Deadlifts:
10X 95
10X115
10X135
Since I am having to do lower weight for now - higher reps.
Lunges:
3X 20 40#
Girlie Push Ups:
3X10 ( Carefully)
30 minutes on the Spin bike with Tabata intervals.
My goal is to get back in the shape ( or better) I was before I started CF. ( which I won't return to)
Warm Up:
Crunches/Leg lift with 25#
3X50
Shoulder RX - Bands and assigned exercises.
Increased some of the work to a red band. Started out with a yellow. External rotation is still the toughest.
Squats:
3X10 45#
Today was the first day I could actually get under the bar! :D Just barely though. Fingertips only so bar only for now.
Deadlifts:
10X 95
10X115
10X135
Since I am having to do lower weight for now - higher reps.
Lunges:
3X 20 40#
Girlie Push Ups:
3X10 ( Carefully)
30 minutes on the Spin bike with Tabata intervals.
My goal is to get back in the shape ( or better) I was before I started CF. ( which I won't return to)