Workout Log

[Adski]

16/5/23

LSS Airbike
32 mins

Average HR 132bpm

Max HR 140bpm

Note: feeling better each day, still only a week and a half post op, but feeling more mobile with minimal pain at least which is nice.

[Adski]

17/5/23

FE BP
35kg

Seated Banded Rows
Red Band

Walking Lunges
15kg

3x20

Thin Pinch Block Lifts
17.25kg 2x5 p/s
20kg 2x5 p/s

Banded Neck Work
All directions 3x10

Note: I might be able to incorporate a posterior chain lift into the SE cluster for the base build as long as it’s very light and controlled. I only say that as there was no issues with the block lifts. We’ll see. I definitely can’t run yet, even attempting to jog on the spot I can feel things pulling a bit on the inside. I’ll wait for the doctor’s clearance before I start running. Happy to be able to do something though.

[Adski]

18/5/23

Recovery/Rest Day

Note: got a late evening walk in today for about 45mins feeling pretty good in the surgery area.

[Barkadion]

15/5/23

Feet Elevated BP
30kg

Seated Band Resisted Rows
Red Band

Walking DB Lunges
15kg (7.25kg DBS)

3x20 of everything
60 seconds rest between sets

Wrist Roller
20kg 3x5 each way

Banded Neck Work
All directions 3x10

Note: any direct ab work is definitely off the cards for at least 5 weeks yet, as is any hinge work, so DLs etc are out. As I get better I might change the cluster, but I’ll see how I go.
This could turn into an extended bb as I want to be able to get some runs in, as well as at least some push ups, core work and have some form of posterior chain exercises back before doing what would be the last 3 weeks of bb running fighter with HICs etc.

Glad to see you are recovering well! Take your time and don't push anything. I did that while ago by training before full recovery. Price to pay was too high.. Don't be me.. Anyways, beast luck with your safe training and recovery!!

[Adski]

15/5/23

Feet Elevated BP
30kg

Seated Band Resisted Rows
Red Band

Walking DB Lunges
15kg (7.25kg DBS)

3x20 of everything
60 seconds rest between sets

Wrist Roller
20kg 3x5 each way

Banded Neck Work
All directions 3x10

Note: any direct ab work is definitely off the cards for at least 5 weeks yet, as is any hinge work, so DLs etc are out. As I get better I might change the cluster, but I’ll see how I go.
This could turn into an extended bb as I want to be able to get some runs in, as well as at least some push ups, core work and have some form of posterior chain exercises back before doing what would be the last 3 weeks of bb running fighter with HICs etc.

Glad to see you are recovering well! Take your time and don't push anything. I did that while ago by training before full recovery. Price to pay was too high.. Don't be me.. Anyways, beast luck with your safe training and recovery!!

Thanks Bark! I’m definitely looking to take that advice!
I do not want to have to go under the knife again.
But I’ll do what I can without overdoing it. How is everything with you going?

[Adski]

19/5/23

LSS Airbike
42 mins

Average HR 134bpm

Max HR 150bpm

[Adski]

20/5/23

Rest Day

Note: Week 1 BB done. Do look forward to being able to run again in 3-4 weeks.

[Adski]

21/5/23

FE BP
35kg

Seated Banded Row
Red Band

Walking DB Lunges
15kg

3x30

Wrist Roller
20kg 3x5 each way

[Adski]

22/5/23

LSS Run
41 mins

Average HR 132bpm
Max HR 146bpm

Note: was cleared to run, at a slow pace, which ties in very well with the bb block. I was very cautious on the run, but no real pain at all. I’ll keep the run to twice a week only just to be sure and have some time between. I still can’t do anything that requires any ab bracing yet so any ab work or posterior chain work is still out for another 3 and a bit weeks yet. Good to be able to run though.

[Adski]

23/5/23

LSS Airbike
44mins

Average HR 130bpm
Max HR 145 bpm