alkemyst
No Lifer
Did a total body / random type deal. I can't go heavy at all on anything right now per my surgeon's instruction. He wants really no less than 15 reps...I did a few to 12.
I did all with 3 sets of mostly 15, so down to 12.
I started with a superset of DB military press to bent lateral raises to lateral raises
DB bench press
lat pull downs
seated rows
leg extensions
leg curls
db bent rows
calf raises
smith rack squats (preexhausted my legs. During squats was how I originally tore my labrum so my surgeon really wants me to be careful with them and no free wieghts for them yet.) I did them ATG. I was surprised I still could drop my ass to the ground. I am sure the smith machine helped in that and doing this with free wieghts may have been different.
DB Curls
DB triceps extensions
crunches
roman chair leg raises
I am sure this is going to trigger a ton of lactic acid and I plan to start a more focused approach on Tuesday. My intent is to get the painful part of getting back in shape out of the way and get my weight back down. This has always worked best for me. My trigger to eat more is when I hit a 34 waist. I am between 36 and 38 now. If I get freaky looking I can go down to a 29-32" waist, but most don't like my looks that skinny.
My form is pretty good as I had a chick that is an instructor at another gym ask me if I was just starting out 🙁 I said "I look that bad?" She apologized (I told her I was joking) and said my form was really good and the exercises I picked interesting. She asked if there was a reason why I was doing high reps / these exercises and started talking about how heavier lifting can be more beneficial. I explained my shoulder surgery and it was just my first workout after two years. I told her my goal is to get back to lifting heavy, hard and get home to eat/sleep, but now I have to get my flexibility and mobility back.
We talked about why wasn't I doing cardio at least or just lower body during this downtime and I explained how pretty much anything moving my shoulder repeatedly caused it to be chronically painful the next day. I told her I even bought a really nice bike and was only able to ride it about three times before my shoulder couldn't take it...she made a joke that she was glad I wasn't one of those that got a handicap tag and gave up. I joked back that I did do that and how the government was even paying be $1000 each month to be lazy 🙂 I think she was really biting her tongue at that point, but I came out with it was a joke. She cracked up and said she really hates those that take advantage of the 'system' and was trying to think how politely to call me a dick for going on disability.
Then her husband/boyfriend showed up asking what's so hilarious, lol. Anyway, they both do personal training and he was nice too. They told me they get hired by lots of guys like myself with a long period of down time and mentioned he thought I at least kept my weight 'decent' for a 40 year old guy forced to inactivity for a couple years. They wanted me to hire one of them, but I don't need that. They were very nice and probably closer to 50 and both in surprisingly great shape and very good looking. The chick had a bit larger than I liked fake boobs, but that sort of goes with the territory in that profession. Gives me hope for my next 20 years.
She agreed to watch as she was doing her thing and let me know if anything was off. I have always liked this gym...not a lot of drama, good machines and free wieghts (plus a ton of classes if you are into that). A great stretching room with all sorts of aids. They also have things like the Bosu platforms for core training with kettle balls and medicine balls.
I am still going to stick to a caloric deficit of 1000 cals a day (fri-sun I will be drinking beer on top of that for possibly 3000 calories over the weekend). Once I am back in shape, at least the last time 2 years ago as long as I lift heavy and eat 'right' during the week...I can abuse my body every weekend successfully 🙂
I did all with 3 sets of mostly 15, so down to 12.
I started with a superset of DB military press to bent lateral raises to lateral raises
DB bench press
lat pull downs
seated rows
leg extensions
leg curls
db bent rows
calf raises
smith rack squats (preexhausted my legs. During squats was how I originally tore my labrum so my surgeon really wants me to be careful with them and no free wieghts for them yet.) I did them ATG. I was surprised I still could drop my ass to the ground. I am sure the smith machine helped in that and doing this with free wieghts may have been different.
DB Curls
DB triceps extensions
crunches
roman chair leg raises
I am sure this is going to trigger a ton of lactic acid and I plan to start a more focused approach on Tuesday. My intent is to get the painful part of getting back in shape out of the way and get my weight back down. This has always worked best for me. My trigger to eat more is when I hit a 34 waist. I am between 36 and 38 now. If I get freaky looking I can go down to a 29-32" waist, but most don't like my looks that skinny.
My form is pretty good as I had a chick that is an instructor at another gym ask me if I was just starting out 🙁 I said "I look that bad?" She apologized (I told her I was joking) and said my form was really good and the exercises I picked interesting. She asked if there was a reason why I was doing high reps / these exercises and started talking about how heavier lifting can be more beneficial. I explained my shoulder surgery and it was just my first workout after two years. I told her my goal is to get back to lifting heavy, hard and get home to eat/sleep, but now I have to get my flexibility and mobility back.
We talked about why wasn't I doing cardio at least or just lower body during this downtime and I explained how pretty much anything moving my shoulder repeatedly caused it to be chronically painful the next day. I told her I even bought a really nice bike and was only able to ride it about three times before my shoulder couldn't take it...she made a joke that she was glad I wasn't one of those that got a handicap tag and gave up. I joked back that I did do that and how the government was even paying be $1000 each month to be lazy 🙂 I think she was really biting her tongue at that point, but I came out with it was a joke. She cracked up and said she really hates those that take advantage of the 'system' and was trying to think how politely to call me a dick for going on disability.
Then her husband/boyfriend showed up asking what's so hilarious, lol. Anyway, they both do personal training and he was nice too. They told me they get hired by lots of guys like myself with a long period of down time and mentioned he thought I at least kept my weight 'decent' for a 40 year old guy forced to inactivity for a couple years. They wanted me to hire one of them, but I don't need that. They were very nice and probably closer to 50 and both in surprisingly great shape and very good looking. The chick had a bit larger than I liked fake boobs, but that sort of goes with the territory in that profession. Gives me hope for my next 20 years.
She agreed to watch as she was doing her thing and let me know if anything was off. I have always liked this gym...not a lot of drama, good machines and free wieghts (plus a ton of classes if you are into that). A great stretching room with all sorts of aids. They also have things like the Bosu platforms for core training with kettle balls and medicine balls.
I am still going to stick to a caloric deficit of 1000 cals a day (fri-sun I will be drinking beer on top of that for possibly 3000 calories over the weekend). Once I am back in shape, at least the last time 2 years ago as long as I lift heavy and eat 'right' during the week...I can abuse my body every weekend successfully 🙂
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