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dragonracer20
08-09-2011, 07:38 AM
Hello....I had surgery on May 9th on my left shoulder after being run over on my motorcyle. i was just released to workout yesterday..I am still not able to get full range in my left shoulder..I am hoping stretching with light weights will help it along. I am keeping a log to help motivate myself and hopefully get advise from you all. i was in pretty good shape before this accident which happened in January 2011 and in March i founfd out after an MRI that the damage was worse than initially diagnosed. i found out that my bicep tendon snapped off and a rotator cuff tear and something called adhesive capsulitis. i have lost all muscle mass and was left with fat. So here begins my journey back into shape...thanks

fittofattofit
08-09-2011, 10:28 AM
Good luck with the return to training
I'll be keen to follow your progress!

dragonracer20
08-09-2011, 05:38 PM
Monday - Lower

Warm Up - Free Hand Jump Squat
15
15

Dumbell Lunges
20 - 10 Reps
20 - 10
20 - 10

Dumbell Steps Ups
20 - 10
20 - 10
20 - 10

Stiff Legged Deadlifts
Bar - 10
20 - 10
40 - 10

Lying Leg Curls
30 -10
40 -10
50-10

Leg Extensions
40-10
55-10
70-10

Seated Calf Raise
65-10
65-10
65-10

Being out of the gym for 8 months killed me....i had a hard time with this light weight
im in for a hard journey

dragonracer20
08-09-2011, 05:41 PM
Day 2 Cardio

Bike 40 Minutes