Training day 04-06-2013

The comeback starts now.

DUMBBELL BENCH
Set 1: 40 lbs × 20
Set 2: 60 lbs × 20
Set 3: 75 lbs × 20
Set 4: 80 lbs × 20
Set 5: 80 lbs × 20

MACHINE SHOULDER PRESS
Set 1: 45 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Set 4: 80 lbs × 20

DB SHRUGS
Set 1: 80 lbs × 20
Set 2: 80 lbs × 20
Set 3: 80 lbs × 20

ONE ARM PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15

Using fat grip handle

DUMBBELL CURLS
Set 1: 35 lbs × 10
Set 2: 35 lbs × 10

Superset with:

HAMMER CURLS
Set 1: 35 lbs × 10
Set 2: 35 lbs × 10

TRICEP PRESSDOWNS
Set 1: 90 lbs × 15
Set 2: 70 lbs × 15

Using fat grip handle

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

Clearly only have usage of the right arm for now, the idea is to go lighter for a few weeks with all movements to maintain what I have, build some muscle using reps, build some work capacity and train my body to push without tensing up the left arm.

Right now my tendon has been reattached into my bone with a molly bolt-type device (compounded in the bone) which will allow the bone to grow around the attachment, making it stronger than before. For now, I have to be careful while the anchor sets, so playing this smart is much more important than ego.

Just getting back in the gym a few days after surgery is a big step, many more to come.

Squatting tomorrow… can’t wait.

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