2/21/2012

Treadmill
20 min

Squat
1x10_115
1x10_135
1x10_155

Step-ups
Body weight sets

Knee Ext.

2/20/21012

Treadmill
20 min

Lunges
Couple of body weight sets

Hypers

Leg Curls

2/16/2012

Treadmill
20 min

Squat
1x10_95
1x10_115
1x10_135
Getting heavy now....

Step-ups

Bicep is feeling good but really weak. I'm still not allowed to do any upper  body lifting though. Really chomping at the bit to get to work.

2/10/2012

Treadmill
30 min

Good Mornings
Couple sets with bar

Abs

2/9/2012

Treadmill
20 min

Squat
Few sets with 95

Step-ups
Couple body weight sets

Knee Ext

2/8/2012

Treadmill
20 min

Good Mornings
Couple sets with the bar

Lunges
Couple of body weights sets

I have been doing massaging the incision to prevent scar tissue from forming under the skin. I think it hurts more then the original injury.

2/7/2012

Saw the doctor and the PT yesterday for a 2 week post op visit. It went well. I have almost full range of motion back and am done with the physical therapy. I see the Dr again in 4 weeks for another post op visit. He side I can start doing some squats but I have to stay light. No upper body lifting yet though. Tried some real light squats today being cautious.

Treadmill
20 min

Squats
1x6_bar
2x6_95

I didn't feel any pressure on the bicep, but will probably stay around this weight for another week or two.

2/6/2012

Treadmill
25 min

Step-ups
Body Weight

Abs

I back to the doctor and physical therapist this afternoon. Hopefully they will clean me to begin doing something besides body weight leg exercises.

2/2/2012

Treadmill
20 min

Step Ups
Body Weight only

Abs

Knee Ext.