BS2018 – RD23 The Return to the Gym

I can touch the floor. Now when I drop something I am able for the most part to pick it  up… Slowly and carefully but all the same I can do it…

Yesterday I did the 5th of my 5 day gym rotation finally sealing my first set of workouts since the surgery. It took more than 5 days and there was some mixing of body parts but I think I did OK. I have been testing my leg strength every day and before I went into surgery I had 10% of my leg strength, that is to say I could do 120lbs on the leg extension with my left leg and only 10 with my right. Also, I was only able to do about 3 reps and that was all. I am happy to say that the strength is coming back slowly even if the stamina is still extremely poor. I was able to get up to 25lbs for at least 3 reps the day I was supposed to do legs, and then spent the rest of the time trying to crank out as many 10lb reps as I could but my max was about 3 or 4 in a row until I couldn’t straighten my leg any more. I tested again yesterday and although I didn’t do much I was able to get above 30lbs for a couple of attempts. The rest of my workouts are basically just trying to reactivate the muscle and get my active tissue back so I can burn more calories. The long term plan is to try to reduce my weight to around 220lbs from my current 235 where I have been for the last 10 years. I think if I can get down to 220 for a year or two then I can try to push lower as time passes. You don’t see many 275lb 70 year olds around but you do see some that are pushing 230 so I feel like I am not on the endangered species list any more.

As for details I was able to bench 185 without any pressure on my back but I had to do all my back workouts standing using cables rather than on the lat machine sitting down. Shoulders were done not sitting but standing and laying on an incline and traps also done with cables standing. These are not ideal but are getting me back to where I need to be which is active in every area of my body. I think I am going to have to add a day of yoga into my schedule also this year. I recall doing the Tony Horton Fountain of Youth yoga was something that I really enjoyed and had significant benefits for me. I wasn’t enamored with it at first but once I had it as part of my schedule and got 10 sessions or so under my belt I really started to enjoy it. Of course Tony describing the benefits and advantages to you while you work also seeps into your brain after a while and that’s not a bad thing. So I think with my leg workouts sadly lacking that maybe leg day will turn into leg and yoga days for the time being. Of course there is extreme stretching for the lower back involved with which I will have to be microscopically attentive.



This entry was posted on Thursday, December 6th, 2018 at 11:24 AM and is filed under Gym / Weighlifting Workouts, Injuries. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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