I ruptured my left distal biceps tendon on June 4 while deadlifting. I described the injury here:
I had surgery to reattach the tendon on June 12. I spent the first 2 weeks after surgery with my arm immobilized in a hard splint. During this time I exercised at home, doing things like body weight squats, body weight calf raises, crunches, etc.
I spent the next 4 weeks in a full arm cast. I started going back to the gym 6 days a week doing an improvised machine style of workout. Upper body 3 days a week, lower body 3 days a week, and cardio every day following the weights. I described that workout plan here:
I had the cast removed at 6 weeks post op. That's when I started doing light machine presses and rows along with squats and good mornings. Last week (week 8), I started using dumbbells instead of the machine presses and rows.
As of now (week 9), I'm almost back to my old workout plan. I'm still not doing deadlifts (deadlifting just the bar causes pain), and I'm using extremely light weights for everything involving the upper body. I'm able to fully flex and extend the elbow, but I still have wrist and forearm pain from my arm being immobilized for so long. I don't have full range of motion yet for pronation and supination, which means I can't do barbell bench / incline bench / overhead press yet. I'm doing physical therapy twice a week to work on the range of motion.
This was my workout yesterday, 8/13:
25 pounds - 3 sets of 25 (I was doing 14 reps with the 120s before the injury)
Dumbbell one arm row
25 pounds - 3 sets of 25 (I could do 8 or 9 at 120 preinjury)
Dumbbell incline bench
25 pounds - 3 sets of 25
25 pounds - 3 sets of 30
10 pounds - 3 sets of 25
40 pounds - 3 sets of 20
Cable external rotation (rehab for an old shoulder injury)
20 pounds - 1 set of 10
Cable internal rotation
20 pounds - 1 set of 10
Today I'll do squats and calf raises. Tomorrow I'll do good mornings (in place of deadlifts) along with weighted crunches and back extensions. Thursday will be assisted dips, assisted pullups, db overhead press, upright rows, curls, and cable pushdowns. Friday will be leg day #2, probably a mix of lighter squats and leg presses.
My goal is to get back to my old size and strength. I can't push things too quickly, since it's supposed to take a full 16 weeks before the tendon / bone connection is 100%. I'm planning on staying with mostly higher rep workouts for now while gradually increasing the weights. At some point I'll be lifting heavy again in the 8 to 12 rep range.