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My rehab log + maybe training one day.

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  • My rehab log + maybe training one day.

    30m, 5'9", 190 lb, BMI 29, basically untrained. Fat and weak.

    I have rheumatoid arthritis, bilateral medial epicondylitis, medial glute tendonitis, and dorsal wrist pain (don't know what it is, doctors have been no help).

    I've had the RA for 14 years, wrist pain for about that same time, golfer's elbow for 15 years, and the glute tendonitis for about seven and a half months now. I'm going to use this forum to track my progress as I attempt to rehab all these problems.

    I'm pretty confident about getting the glute tendonitis healed up. I would say it's at about 80% now. Less confident about the elbows and wrists, but we'll see what happens.

    Here's here's what I've done over the past week or so:

    FitNotes Workout - Saturday 10th July 2021

    ** Arnold Dumbbell Press **
    - 10.0 lbs x 10 reps
    - 10.0 lbs x 12 reps
    - 10.0 lbs x 12 reps
    - 15.0 lbs x 7 reps
    - 15.0 lbs x 7 reps

    ** Hammer Strength Row **
    - 60.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 80.0 lbs x 6 reps
    - 90.0 lbs x 4 reps
    - 90.0 lbs x 5 reps

    ** Seated Machine Fly **
    - 60.0 lbs x 18 reps
    - 65.0 lbs x 15 reps
    - 70.0 lbs x 12 reps
    - 70.0 lbs x 11 reps

    ** Rear Delt Machine Fly **
    - 40.0 lbs x 20 reps
    - 50.0 lbs x 11 reps
    - 50.0 lbs x 8 reps
    - 50.0 lbs x 13 reps

    ** BB Split Squat **
    - 45.0 lbs x 11 reps
    - 45.0 lbs x 11 reps
    - 45.0 lbs x 8 reps

    FitNotes Workout - Thursday 15th July 2021

    ** Arnold Dumbbell Press **
    - 10.0 lbs x 10 reps
    - 10.0 lbs x 12 reps
    - 10.0 lbs x 12 reps
    - 15.0 lbs x 8 reps
    - 15.0 lbs x 8 reps

    ** BB Split Squat **
    - 45.0 lbs x 5 reps

    ** BB Front Squat **
    - 45.0 lbs x 5 reps
    - 55.0 lbs x 5 reps
    - 65.0 lbs x 4 reps
    - 75.0 lbs x 4 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 2 reps

    ** Lying Leg Curl Machine **
    - 40.0 lbs x 12 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 13 reps
    - 60.0 lbs x 10 reps

    ** Seated Machine Fly **
    - 60.0 lbs x 12 reps
    - 70.0 lbs x 12 reps
    - 75.0 lbs x 12 reps
    - 80.0 lbs x 10 reps

    ** Rear Delt Machine Fly **
    - 50.0 lbs x 12 reps
    - 55.0 lbs x 10 reps
    - 50.0 lbs x 12 reps

    ** Lat Pulldown **
    - 70.0 lbs x 5 reps
    - 85.0 lbs x 5 reps
    - 85.0 lbs x 5 reps
    - 85.0 lbs x 5 reps
    - 100.0 lbs x 3 reps

    FitNotes Workout - Saturday 17th July 2021

    ** BB Front Squat **
    - 45.0 lbs x 5 reps
    - 65.0 lbs x 5 reps
    - 85.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 2 reps

    ** Hammer Strength Row **
    - 70.0 lbs x 8 reps
    - 80.0 lbs x 8 reps
    - 90.0 lbs x 5 reps
    - 100.0 lbs x 4 reps
    - 100.0 lbs x 5 reps

    ** Db Bench **
    - 10.0 lbs x 20 reps
    - 10.0 lbs x 25 reps
    - 10.0 lbs x 28 reps
    - 12.5 lbs x 12 reps
    - 12.5 lbs x 12 reps

    ** Tricep Kickback **
    - 7.5 lbs x 18 reps
    - 10.0 lbs x 10 reps
    - 10.0 lbs x 14 reps

    ** Lateral Machine Raise **
    - 45.0 lbs x 20 reps
    - 55.0 lbs x 10 reps
    - 55.0 lbs x 12 reps
    - 55.0 lbs x 12 reps

    ** Seated Machine Fly **
    - 60.0 lbs x 12 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 12 reps
    - 70.0 lbs x 14 reps

    ** Seated Leg Curl Machine **
    - 50.0 lbs x 18 reps
    - 60.0 lbs x 10 reps
    - 60.0 lbs x 10 reps

    ** Hanging Leg Raise **
    - 8 reps
    - 10 reps
    - 10 reps
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