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My coming back log

Joe 2013

Joe 2013

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Get Shredded!
Hallo brothers , after 6 weeks doctors took off the cast off my leg ( broken ankle ) and ready to start my coming back . It's going to be tough as my left leg has shrunk but as Terminator said....
180316060931144001.jpg
 
Congrats Joe. Im sure it feels great to have that cast off.
 
Thats great news joe....take it slow....glad you are making steps in the right direction brother...good luck and ill be following your comeback....
 
Thanks guys , yeah it feels great to have the cast off...left ankle still very sore so i'm due for some physiotheraphy sessions . Also will start some steady bike and very light horizontal press
 
a.m. upperbody training with some light leg press work
Back triset
Cable pullovers-one arm hammer pulldowns-cable rows
2 trisets of 10 reps each
Chest triset
Seated press- seated fly machine-dips
2 trisets 10 reps each
Shoulders triset
Seated laterals-dumbells upright rows-standing dumbell press
2 trisets 10 reps each
Finished 10 sets of light horizontal press
In 6 weeks i lost about 6-7 pounds , upperbody it's ok , legs....not so much:(
 
a.m. arms-abs

V-bar pushdowns 2 sets of 15 reps
one arm cable curls 2x15
one arm reverse extensions 2x12
rope hammer curls 2x12
straight bar pushdowns 2x10
crucifix curls 2x10
reverse bench press 2x10
ez bar Scott curls 2x10

various form of abs crunches for a total of 150 reps

after workout had a protein shake then 1 hour later a solid meal ( fish , rice and greens )
 
Great to hear Joe. so what is your plan of rehab besides the physiotheraphy sessions. Will you be jumping right back into weight training lower body or is it physiotherapy only at this time? In short, what has the doctor recommended? Has he cleared you to start pushing weight with the weakened ankle/leg?
 
Yeah brother , physiotheraphy and very light leg press training . This for the next few weeks before my next visit to the hospital
 
IML Gear Cream!
Joe 2013 said:
Yeah brother , physiotheraphy and very light leg press training . This for the next few weeks before my next visit to the hospital
Click to expand...
Good deal. Are you aiding the healing process along with peptides and/or hgh?
 
Took day off as it was my birthday and spent time with wife and kid . Today i did sone light leg work
10m steady bike
4x20 leg extensions with no weight
5x20 leg press
4x10 left leg horizontal press
 
Had my first physio session yesterday , 2 more next week
Hit back-chest with supersets today

Pulldowns-seated hammer press 2x15
Machine rows-incline hammer press 2x15
Seated low rows machine-cable crossovers 2x15
Reverse grip pulldowns-flat dumbell press 2x12
T-bar rows-dips2x10
Some abs work at the end
 
Second physio session this morning followed by light legs workout
Adductor machine 4x20
Leg press 4x20 + 2 sets of 20 only gor left leg
Box squats ( no weight ) 3x15
Seated leg curls 3x15
Leg extensions 2x15
 
Physiotherapy yesterday and today i hit an upperbody workout 10 sets for back , 8 for chest , 6 for delts and 4 sets each for bis and tris . Tomorrow legs
 
Starting to have doms and it just feels great bro....i know it will take time to get my legs back but i' giving 100%
 
Light leg workout

Steady bike 20m
Adductors 4x20
Leg press 4x20
Seated leg curls 4x15
Leg extensions 3x15
Finished with abs
Ankle still a bit sore but that was expected and surely it won't stop me:)
 
Yesterday had a routine visit to the orthopedic . X-rays shows ankle is healing well....BUT...was told to take easy for a few weeks as left ankle is slightly swollen so this is what i have to do for next 4 weeks
No direct leg work , only static bike 20m ed
No standing upperbody excercises to avoid extra pressure on left ankle
Apply ice 2-3 times ed
It sucks but hey that's what i have to do
 
That's good to hear Joe! I like your spirit on this one. But take it a bit easy till your fully out of the woodwork. A shoddy healed ankle's doing you no good, not now or down the line. Mobility would be my number one concern for now, and of course strength just not quite how we look at strength.(Remember during recovery, your EASY is probably most people's pushing it to the limit)

Sent from my SAMSUNG-SGH-I257 using Tapatalk
 
theestone said:
That's good to hear Joe! I like your spirit on this one. But take it a bit easy till your fully out of the woodwork. A shoddy healed ankle's doing you no good, not now or down the line. Mobility would be my number one concern for now, and of course strength just not quite how we look at strength.(Remember during recovery, your EASY is probably most people's pushing it to the limit)

Sent from my SAMSUNG-SGH-I257 using Tapatalk
Click to expand...

You're right bro... i leaŕned my lesson and will take it nice and slow
 
Physiotherapy yesterday . Today only static bike 30m and abs . Tomorrow it's chest and back
 
Chest and back
Pullover machine superset with parallel grip pulldowns 3x25-12-10 reps
Seated hammer strenght superset with cable crossovers 3x15-12-10
Low rows superset with seated hammer rows 3x10
Incline dumbell press superset with dips 3x10
Abs to finish it off
 
Light leg work yesterday . My physiotherapist allowed me to do light leg press work
Static bike 30m
Adductors 4x20
Leg press various sets with different stance
Here is my legs today
1804150211506286.jpg
 
Upperbody workout
Smith machine incline press 5x10
Pullover machine 4x10
Seated rear delts dumbells 4x10
V-bar pushdowns 4x10
Rope hammer curls 3x10
Dumbell shrugs 3x10
Crunches 3x20
 
Legs look sick. And they'll come back quick now that you can train them
 
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