MG rehab log

millenium girl

millenium girl

Just her
Trusted Member
As you probably know I had major surgery early July (TKR) and rehab was much longer than I thought. I still can't do weighted squats or anything of the kind. I do isolate legs twice a week but work on ROM every day (breaking scar tissue is a pain).

Fasted cardio -- 30 min (6 km/h, 15% incline, 356 cals)

Yesterday was chest and back day
Lat pulldowns (wide grip)
15, 12, 10 - max weight
Lat pulldowns (narrow grip)
15, 12, 10
Seated rows
15, 12, 10
Back extensions
20, 15, 12
Chest press (machine)
15, 12, 10
Smith machine (flat)
15, 12, 10
Smith machine (incline)
15, 12, 10
Pec deck
15, 12, 10
Declime press
15, 12, 10
Everything back to back, no rest between sets.

3PM
30 min cardio (6 km/h, 15% incline, 350 cals)
 
Fasted cardio -- 30 min 15% incline! speed between 5.5 (warm up) and 6.2 km/h, 356 calories
shoulders/arms
seated lateral raises (machine) 15, 12, 12, 10
kettlebell swings 15, 12, 10
frontal raises 15, 12, 10
smith machine presses 15, 12, 10
shrugs 15, 12, 10
upright rows 15, 12, 10
hammer curls 15, 12, 10
wrist curls 15, 12, 10
biceps curls 15, 12, 10
Preacher's curls 30, 20, 15
Triceps pressdowns 15, 12, 10
Triceps reverse 15, 12, 10
Rope 15, 12, 10
Everything back to back

Cardio -- 30 min between 5.5 and 6 km/h - 15% incline, 350 cals
 
6 am -- 30 min fasted cardio, 350 cals burnt

9 am -- circuit training
Chest press, pec deck - 3 sets of 15, 12, 10 reps
Seated rows, back extensions - 3 sets of 15, 12, 10 reps
Seated lateral raises, seated press (Smith Machine) - 3 sets of 15, 12, 10 reps
Biceps curls, hammer curls, wrist curls - 3 sets of 15 reps
Triceps pressdowns, triceps dips - 3 sets of 15, 12, 10 reps
Leg extensions - low weight, high reps, working on the ROM
Leg curls - idem
Leg presses - idem

3PM
30 minutes cardio (treadmill), 350 cals burnt
 
Fasted cardio -- 45 min treadmill, 600 cals

shoulders/chest/back

seated lateral raises (machine) 15, 12, 10
kettlebell swings 15, 12, 10
frontal raises 15, 12, 10
smith machine presses 15, 12, 10

Chest press 10, 10, 10
Incline press 10, 10, 10
Pec deck 12, 12, 12

Seated rows 15, 12, 10
Lat pulldowns 15, 12, 10
Back extensions 20 15 12

Everything back to back

Cardio -- another session later this afternoon
 
Fasted cardio
3,2 kilometers, 400 cals

Arms

Biceps curls
Hammer curls
concentration curls
Wrist curls

Weighted dips
Rope
Pushdowns
Triceps reverse

3 sets of 20, 15, 12 reps of each
Everything back to back as usual

PM
3.2 kms cardio, 400 cals
 
Fasted cardio
4.2 kms -- 500 cals

Chest/Back

Smith machine (flat) -- 20, 20, 15
Smith machine (incline) -- 20, 15, 12
Chest press (machine) - 15, 12, 10
Pec Deck -- 12, 12, 12
Cable crossovers -- 12, 12, 12

Seated rows (narrow grip) -- 15, 12, 10
Seated rows (wide grip) -- 15, 12, 10
Back extensions -- 20, 15, 12

3PM
4,2 kms -- 500 cals
 
Fasted cardio
4.2 kms, 500 cals

Shoulders/arms

Smith machine presses -- 20, 15, 12, 10
Seated lateral raises -- 15, 12, 12, 10
Shrugs -- 20, 15, 15
Upright rows -- 12, 12, 12
Frontal raises -- 12, 12, 12

Preacher's curls -- 20, 15, 12, 12
Hammer curls -- 12, 12, 12
Wrist curls -- 12, 12, 12

Triceps pressdowns -- 20, 15, 12
Rope -- 12, 12, 12
Reverse -- 20, 15, 12, 10
Weighted dips -- 20, 15, 12

PM cardio
4.2 kms, 500 cals
 
Fasted cardio
5,2 kms -- 600 cals

Chest/back

Chest press (machine) -- 20, 15, 15, 15
Smith machine press -- 20, 15, 15
Smith machine decline -- 20, 15, 15
Pec deck -- 15, 15, 12, 12

Lat pulldowns to the front -- 15, 12, 12
Seated rows close grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Back extensions -- 20, 20, 15

Bodyweight squats -- 4 sets of 20
Seated leg curls -- idem
Seated leg extensions -- idem

PM cardio
4,2 kms -- 500 cals
 
Today was cardio only

Fasted cardio
6,2 kms -- 702 cals

Midday cardio
2,8 kms -- 318 cals (speed 7 km/h, incline 15%)
 
Fasted cardio
4.2 kms -- 500 cals

Shoulders/arms

Seated lateral raises -- 20, 15, 15, 15
Smith machine presses -- 20, 15, 15
Frontal raises -- 15, 15, 15
Upright rows -- 15, 15, 15
Shrugs -- 20, 20, 20

Hammer curls -- 15, 15, 15
Wrist curls -- 15, 15, 15
Preacher's curls -- 20, 20, 20

Triceps pressdowns -- 20, 15, 12
Rope -- 20, 15, 12
Reverse - 20, 15, 12
Weighted dips -- 15, 15, 15

PM cardio
4,2 kms -- 500 cals

Knee is very angry. No gym or cardio until Monday.
 
Fasted cardio
4.4 kms, 505 cals

Chest
Smith machine press -- warm up set (20), 15, 15
Smith machine close grip press -- warm up set (20), 15, 15
Pec deck -- warm up set (20), 15, 15
Chest press (machine) -- warm up set (20), 15, 15

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15

Triceps push downs -- warm up set (20), 15, 15
Rope -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

PM cardio
4.4 kms, 505 cals
 
Fasted cardio
5,3 kms -- 600 cals

Pull workout

Back
Lat pulldowns to the front wide grip
Warm up set 20 reps, 15, 15

Seated rows
Warm up set 20 reps, 15, 15

Lat pulldowns to the front narrow grip
Warm up set 20 reps, 15, 15

Weighted Back extensions
Warm up set 20 reps, 20, 20

Biceps
Preacher's curls
Warm up set 30 reps, 20, 20

Hammer curls
Warm up set 20 reps, 15, 15

Wrist curls
Warm up set 20 reps, 15, 15

PM cardio
3,6 kms -- 410 cals
 
Fasted cardio
4,5 kms -- 510 cals

Legs

Squats -- warm up set 20, 20, 15, 15
Leg extensions -- warm up set 20, 15, 15
Seated leg curls -- warm up set 20, 20, 20
Leg press -- warm up set 20, 20, 20
Hip adductors -- warm up set 20, 25, 25, 25
Hip abductors -- warm up set 20, 25, 25, 25

PM cardio
3 kms -- 350 cals
 
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