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  1. #1
    Coming Up The Ranks JoeMike's Avatar
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    Default JoeMike's Recovery Log

    This is the first log I wrote since I broke my collarbone 9 weeks ago. Its been a long 9 weeks, but im finally ready to start lifting again. I couldn't find a suitable routine here that focuses on a workout for someone recovering from a broke bone, so I made one up using my own best judgment(and a little help from Doug). Since I can only lift extremely light weight, I figured I use high reps and 2-1-2 timing to get the most out of my lifts. Hopefully in a couple months Ill be back where I left of and start over with a heavy strength routine. Here is what my current routine looks like


    Current Supplements are GNC PRO 100% Whey Protein, Super Pump 250, and Muscle Tech Hardcore gainer.



    Monday- Chest and Biceps
    Incline Dumbell Press 4x15
    Flat Bench Press 4x15
    Dumbell Flys 3x15
    -
    Ez Bar Curls 3x15
    Hammer Curls 3x15
    Reverse Barbell Curls 3x10
    Leg Tucks 4X MAX

    Wendsday- Legs and Shoulders
    Squat 5x25
    Leg Extenstions 4x15
    Calf Raises 4x25
    -
    Dumbell Military Press 4x15
    Dumbell Lateral Fly 4x10
    Dumbell Shrugs 4x20
    Face Pulls 3x15

    Friday- Back and Triceps
    Wide Grip Pullup 3x MAX
    T-Bar Rows 4x10
    One Arm Dumbell Row 3x15
    Lat Pulldowns 4x20
    -
    Close Grip Bench Press 4x15
    Rope Pulldowns 3x15
    Reverse One Arm Cable Extention 3x20
    Bicycle Crunches 4X MAX
    Last edited by JoeMike; 04-27-2010 at 08:56 PM.

  2. #2
    Coming Up The Ranks JoeMike's Avatar
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    Default

    Week 1, Monday Chest and Biceps

    Inclined Dumbbell Fly 4x 15 (30,35,40,40 lbs)
    Flat Bench Press 4x 15,14,12,12 ( 95 lbs)
    Dumbbell Fly 3x15 (20,25,20 lbs)

    EZ Bar Curl 3x 15,13,7 (55 lbs)
    Hammer Curl 3x10 (20 lbs)
    Reverse Barbell Curl 3x10 (45 lbs)

    Leg Tucks 4x 40,20,20,15


    Not to happy with todays workout, I lost a lot of my strength. However, the 2-1-2 timing made it more challenging, and gave me a hell of a burn by the I was finished. My biceps felt like they were going to explode, and my chest was so sore. It felt like my first time lifting again.

    Ill have to play around with the numbers and hopefully next Monday will be a little better.

  3. #3
    Just joined M&S Jcat504's Avatar
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    Default

    I'd like to say good job gettin back under the weights

  4. #4
    Just joined M&S
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    Default

    Wow! nice job getting back to it. way to go!

  5. #5
    LegCurlBrah JMango's Avatar
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    Default

    The first workout looks strong Joe! Before you know it you'll start seeing an improvement on your numbers. Keep it up man and congrats on starting a log.
    Twitter @JMang0

 

 

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