MG's rehab log

millenium girl

millenium girl

VET
Oct 5, 2018
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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)

Today 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)

 
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In for the follow. 

Good luck MG... you're a smart girl.. I know you'll get through this and will be squatting in no time!

 
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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

 
NorthernLifters said:
fasted cardio,workout,cardio post?

impressive
Click to expand...
I get up, do fasted cardio. And I do another cardio session around 3pm. I want to burn as many calories as I can and also keep moving because of the knee. After surgery I had to learn walking again. Physio told me to use the treadmill and when I said that I already did he asked me if I was running. I told him that I'm not ready to run yet. One step at a time. After all having a TKR is like a double amputation. Everything has to "work" again. I wish I was the Six Million Dollar Man but I'm not, rehab is long and tough.

 
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

 
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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

 
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