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After surgery workouts

Beat2Death

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Well I am finally cleared again to train after 6 months. Problem is I am working doubles for the next 6 weeks which leaves me like zero off time to train.
I was thinking of doing Bodyweight exercises at work since I have down time (standing by my equipment) frequently throughout my shift sometimes in excess of 5min.
Anybody ever done anything similar?




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Last edited:

RLTW<3>

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Well I am finally cleared again to train after 6 months. Problem is I am working doubles for the next 6 weeks which leaves me like zero off time to train.
I was thinking of doing Bodyweight exercises work since I have down time (staring by my equipment) frequently throughout my shift sometimes in excess of 5min.
Anybody ever done anything similar?




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I’ve dkne stuff similar downrange. I’d recommend doin a quick tri set of pushups air squats then lunges.
 

Beat2Death

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I got tools and heavy items all within range daily. I was thinking of doing something everyday (split) combining BW and some higher rep workouts. I’m basically by myself most days so I can do as I please.

I’ve dkne stuff similar downrange. I’d recommend doin a quick tri set of pushups air squats then lunges.






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buck

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Try 1 legged squats and calf raises.
 

Beat2Death

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I was thinking hundreds sissy squats with BW squat finisher.
Not sure how one legged squats will work for me just yet (strength and balance wise). But for sure calves...

Try 1 legged squats and calf raises.






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RLTW<3>

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I was thinking hundreds sissy squats with BW squat finisher.
Not sure how one legged squats will work for me just yet (strength and balance wise). But for sure calves...
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Bro sissy squats r killer!!! Do you have anything u could “row” for your back? How bout doin some standing shoulder presses?
 

Beat2Death

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No but I got full 1 gal, 2.5 gal and 5 gal. Buckets of ink I was thinking laterals super setted wall press and then with upright rows



Bro sissy squats r killer!!! Do you have anything u could “row” for your back? How bout doin some standing shoulder presses?






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Beat2Death

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Found a place near a work station to hook my bands to...
It’s coming together!


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angus62

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I am a retired Marine and have done bw training for long periods of time and it does produce results. Need a pull-up bar and a deck of cards. Heres a 3 day workout.

Day 1
Chest Shoulders Triceps
Pushups 52 sets deck of cards (Start with the number on card is number of pushups, Face cards are 10 and Aces are 11)
(after that gets easy then assign different pushups to different cards ex-Hearts-Decline pushups, Clubs-Close grip, Spades-Wide grip, Diamonds-Normal)
(you can stop there because thats plenty but if you want more)
Diamond pushups 2xfailure
BW tricep extensions 2xfailure
Plank 1x60 seconds

Day 2
Legs
Bw squats 8x20 seconds (max reps in 20, rest 20)
Hindu squats 1xmax
Reverse Lunges 2xmax
Lateral lunges 2x20
V ups 5x10

Day 3
Back bis
Pull ups descending ladder 10-1 (do 10 rest,9, rest,8 rest, etc)
Pause chin ups 5x failure (pause in middle and at top, thats one rep)
Rack chins or fat man rows 1xfailure

Hopefully something like that will give you some ideas but you combine that with some cardio and you will be in some serious shape.
 

Beat2Death

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Dec 29, 2011
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I am a retired Marine and have done bw training for long periods of time and it does produce results. Need a pull-up bar and a deck of cards. Heres a 3 day workout.

Day 1
Chest Shoulders Triceps
Pushups 52 sets deck of cards (Start with the number on card is number of pushups, Face cards are 10 and Aces are 11)
(after that gets easy then assign different pushups to different cards ex-Hearts-Decline pushups, Clubs-Close grip, Spades-Wide grip, Diamonds-Normal)
(you can stop there because thats plenty but if you want more)
Diamond pushups 2xfailure
BW tricep extensions 2xfailure
Plank 1x60 seconds

Day 2
Legs
Bw squats 8x20 seconds (max reps in 20, rest 20)
Hindu squats 1xmax
Reverse Lunges 2xmax
Lateral lunges 2x20
V ups 5x10

Day 3
Back bis
Pull ups descending ladder 10-1 (do 10 rest,9, rest,8 rest, etc)
Pause chin ups 5x failure (pause in middle and at top, thats one rep)
Rack chins or fat man rows 1xfailure

Hopefully something like that will give you some ideas but you combine that with some cardio and you will be in some serious shape.


Good stuff right there, that sparked a few ideas [emoji362]



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Sides

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Don't be in too much of a rush to get back to hard training, although I understand the compulsion. Take it nice and easy and slowly increase from there. A little goes a long way at first.

I was working as a personal trainer when I tore off the left biceps tendon in 2012. I had the surgery immediately afterwards, but as a personal trainer felt the need to be in great shape and to be able to demonstrate exercises for my clients.

I kept working out as hard as I could during my rehab, even when I should have been resting and letting my body recover. It has never healed correctly, and my left biceps is noticeably smaller and less impressive than the right one today, where that used to be my good arm (left-handed.)

Slow and steady over the long haul wins the race.
 

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