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Old 01-16-2011, 07:35 PM   #1
Darla Powell
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Join Date: Dec 2010
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Default Darla's Recovery Log

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! 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)
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Old 01-17-2011, 08:14 AM   #2
Darla Powell
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Default

1/17/2011

Rest Day
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Old 01-19-2011, 08:31 AM   #3
Darla Powell
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Join Date: Dec 2010
Posts: 45
Default

Yesterday was an unintentional rest day.


1/19/11

Physical Therapy Appt for Shoulder
Run 3 miles.
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