Training day 06-06-2013 – The Return of the Mack

After achieving full extension in my left arm’s ROM and full supination and pronation of my hand a couple weeks ago, it was only a matter of time before the brace time was done.

Today, in Physical Therapy, the doc gave my clearance to remove it “most” of the time to allow for freedom and using my left arm for light lifting.

Meaning I can curl, do triceps, back, shoulders, etc. but I am limited right now in weight as I have to take small steps in order to come back full strength.

No worries there for me, the fact that I am allowed to use it is a major step for me right now.

Unfortunately my muscular endurance and strength will be diminished greatly until I build it back up, which really shouldn’t take all that long. I’ve laid the groundwork enough, now its time to build and grow.

SEATED HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 115 lbs × 15
Set 3: 115 lbs × 15
Drop set to: 75 lbs × 8

LEG PRESS
Set 1: 180 lbs × 10
Set 2: 270 lbs × 10
Set 3: 360 lbs × 10
Set 4: 450 lbs × 10
Set 5: 540 lbs × 10
Set 6: 540 lbs × 10
Set 7: 540 lbs × 15

HAMSTRING CURLS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

LEG EXTENSION
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

Held these for a 3 count pause at the top of each. After the leg pressing, these were kind of hell.

CLOSE GRIP LAT PULLDOWNS
Set 1: 90 lbs × 12
Set 2: 10 lbs × 12
Set 3: 90 lbs × 12
Set 4: 10 lbs × 12
Set 5: 90 lbs × 12
Set 6: 10 lbs × 12

I went back and forth between the right and left arm, I think its pretty obvious what weight is the left.

STANDING PULLDOWNS
Set 1: 50 lbs × 10
Set 2: 10 lbs × 20
Set 3: 40 lbs × 15
Set 4: 10 lbs × 20
Set 5: 40 lbs × 15
Set 6: 10 lbs × 20

Same thing as pulldowns, right then left.

BATWING
Set 1: 20 lbs × 5

Held each rep for 30 seconds and rested for 30 seconds.

SEATED CALF RAISES
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Set 4: 70 lbs × 15
Set 5: 70 lbs × 15

Its a small step, but small steps are laid into bigger ones.

I have goals, no fucking way will they not be met.

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