This past Monday i had my post-op follow up at the doctor. Everything is good and she gave me the all clear to do light exercise, but still no heavy lifting for another couple of weeks. I had jumped on the treadmill a couple of times and did one of the pre-programmed workouts. It goes up and down hills, sppeds up, slows down, etc. It's pretty good and it may be low impact, but it gets your heart pumping for 30 minutes. But I've been missing the bar. So tonight I decided I would squat. I did and aside from being out of shape, everything felt pretty damn good. Here's tonight's work.
**Side note: you'll see something that I'm calling "coach's choice" I'll explain that at the end of the notes.**
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BACK SQUATS:
(Bar x10) 2x
75lb x 10
85lb x10
Coach's Choice Bar x 1 minute
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GOOD MORNINGS:
Bar x10
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JUST FOR GIGGLES:
30lb DB curls x5 / 30lb DB OH Press x5
45lb DB OH Press x2 right side, FAILED on left side
25lb zottman curls x5
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The curls really were just for fun, but it illustrates a definite imbalance in strength from one side to the other. Now that I know I can squat without issue and move without discomfort, I'm thinking it's OK to get back on my 4 day split like I was doing. OK, so now for "coach's choice". Basically, your partner is your coach. They tell you "high", "low" or "medium" and that's where you squat to. So if they start by saying low, then you go all the way to bottom. If they then say medium, then you only come half way up, etc. You don't move until they tell you to, so they can have you pause for as long as they want. It's fun and it's a good finisher.
Tonight was testing the waters and I'm pleased. Now I can get back to a program and get my fat ass back on track. As it stands now, I need to drop about 25lbs. Totally doable.
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