Goals & Gains Nu'Keese vs. A Lawyer

01/06/15

Arm and upper back mobility/massage 20 minutes
Arm Pulley - 10s x 30, wrist above eye level
Ball Isometrics - 5s x 30 at 30%, for all 5 directions
Scap retraction - 5s x 30 at 30%
Biceps Flexion - 30, 50% grip on towel
Ice and Stim

Back Ext. - 20(2)
Hip Thuster - 20(2)
Rev Crunch - 20(2)
BW Squat - 20(2)
 
KotovSyndrome said:
I hope you make a speedy recovery, all the best.
Click to expand...

Thanks man! I hope so too!

01/08/16

Arm and upper back mobility/massage 25 minutes
Arm Pulley - 10s x 30, wrist above eye level
Ball Isometrics - 5s x 30 at 30%, for all 5 directions
Scap retraction - 5s x 30 at 30%
Biceps Flexion - 30, 50% grip on towel
Ice and Stim

Back Ext. - 20(2)
Lunges - 15(2)
BW Squat - 20
Hip Thruster - 20
Situp - 25

01/11/16

Arm and upper back mobility/massage 25 minutes
Arm Pulley - 10s x 30, wrist above eye level
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 5x10(3), 50% grip db
Ice and Stim
 
01/13/16

Arm Pulley - 10s x 30, wrist above eye level
Biceps Flexion - 7x10(3), 50% grip db
Arm and upper back mobility/massage 25 minutes
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Ice and Stim

GHR - 8(2)
JKSU - 20
BW Squat - 15(3)
Crunch - 20
BE - 15(2)
Rev Crunch - 20
Lunges - 15
Hip Thruster - 15
 
1/15/16

Arm Pulley - 10s x 30, wrist above eye level
Biceps Flexion - 8x10(3), 50% grip db
Arm and upper back mobility/massage 25 minutes
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Ice and Stim

GHR - 8(3)
BW Squat - 20(3)
Lunges - 12(2)
JKSU - 20(2)
Hip Thrust - 15(2)

01/16/16

Treadmill - 3.5/3.5/5:00
Hack Squat - 90x15(4)
Back Ext - 15(2)
DB Curl/Press/Row - 30x10(3)

Biceps Flexion - 8x10(3), 50% grip db
Arm and upper back mobility/massage 25 minutes
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%

Stair Mill - 7:00 @ 70

01/19/16

Treadmill - 5.0/3.5/10:00

Arm Pulley - 10s x 30, elbow at eye level
Biceps Flexion - 10x10(3), 50% grip db
Arm and upper back mobility/massage 25 minutes
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Arm Pendulum - 30 circles in each direction
Ice and Stim

1/20/16

GHR - 10,9,8
Squat - Chain x20(4)
Lunge - Chain x12(3)
GM - Chain x15(2)
Glute Bridge - 30s(3)
- Hip Thrust - 10(3)
GHR - 12(2)
Ham Curl - 100x15(2)
Curl/Press/Row - 30x10(2)
3 Way DB Raise - 15x10(3)







 
Last edited:
Wish you a speedy rehab man!. Can you do squats or deadlifting, or no weightbearing at all?
 
CRZA said:
Wish you a speedy rehab man!. Can you do squats or deadlifting, or no weightbearing at all?
Click to expand...

Thanks! It is going well, very boring though. At the moment they do not want me do deadlift or squat unless it is a safety bar. Right now my mobility is limited to the point where I cannot reach back and grab the bar. They think I should be able to high bar squat within a few weeks and low bar shortly after that, not sure about deadlifts.

1/20/16

Arm Bike - 10:00, RPM: 45-55
Arm and upper back mobility/massage 25 minutes
Arm Elevation With Stick - Front, Side 10s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), 50% grip db
 
1/22/16

Arm Bike - 10:00, RPM ~55
Arm and upper back mobility/massage 30 minutes
Arm Elevation With Stick - Front, Side 10s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), 50% grip db

GHR - 12,10,8
Squat - Chain x 25,20(3)
Curl/Press/Row - 30x10(2)
SU - 15(4)
Leg Curl - 80x20(2)
 
01/25/16

Arm and upper back mobility/massage 30 minutes
Arm Bike - 10:00, RPM ~55, 2:00 intervals in each direction
3 Direction DB Raise - 3x10(3)
Towel Wall Crawl - 5s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), both arms
Arm Elevation With Stick - Front, Side 10s x 30

GHR - 10,9,8(2)
Squat - Chain x 20(3), Chain + 32kgkb x 10(2)
Leg Curl - 95x20(2)
 
01/26/16

Was told to give shoulder a break from home exercises today due to soreness/pain

Treadmill I/S - 7.5/3.5
Back Ext. - 15(3), held at top for 2 count
Lunges - about 60 per leg
Step Ups - about 40 per leg
BW Squats - about 100, some to a bench
Situps - 20(2)
Glute Bridge/Hip Thrust - 30+15(2)
 
1/29/16

Arm and upper back mobility/massage 30 minutes
Arm Bike - 10:00, RPM ~55, 2:00 intervals in each direction
3 Direction DB Raise - 3x10(3)
Towel Wall Crawl - 5s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), both arms
Arm Elevation With Stick - Front, Side 10s x 30
ITY - 30 each direction
Pendulum - 30 in each direction

02/01/16

Arm Bike - 10:00, RPM ~55, 2:00 intervals in each direction
Arm and upper back mobility/massage 30 minutes
Arm Elevation With Stick - Front, Side 5s x 30, slowly got good elevation to the side
Towel Wall Crawl - 5s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), both arms
3 Direction DB Raise - 3x10(3)
ITY - 30 each direction
Pendulum - 30 in each direction

GHR - 12,10,8,12
Glute Bridge/Hip Thrust - 30s/10(3)
Lunge - 30
Leg Curl - 100x20,15
 
02/03/16

Arm Bike - 10:00, RPM ~65, 2:00 intervals in each direction
Arm and upper back mobility/massage 30 minutes
Arm Elevation With Stick - Front, Side 5s x 30, slowly got good elevation to the side
Towel Wall Crawl - 5s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), both arms
3 Direction DB Raise - 3x10(3)
ITY - 30 each direction
Pendulum - 30 in each direction

02/05/16

Arm Bike - 10:00, RPM ~70, 2:00 intervals in each direction
Arm and upper back mobility/massage 30 minutes
Arm Elevation With Stick - Front, Side 5s x 30, slowly got good elevation to the side
Towel Wall Crawl - 5s x 30
Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Biceps Flexion - 10x10(3), both arms
3 Direction DB Raise - 3x10(3)
ITY - 30 each direction
Pendulum - 30 in each direction

Leg Press Machine - 4 sets of 12 between 400 and 650lbs of pressure
Leg Curl - 100x15(2)
Leg Ext. - 100x12(2)
Back Ext. - 15(2)

02/08/16

Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
Arm and upper back mobility/massage 30 minutes
Wall Taps - 60 reps
Arm Elevation With Stick - Front, Side 5s x 30, good elevation to the side
Arm Bike - 10:00, RPM ~75, 2:00 intervals in each direction
3 Direction DB Raise - 4x10(3)
Towel Wall Crawl - 5s x 30
Biceps Flexion - 10x10(3), both arms
ITY - 30 each direction
Pendulum - 30 in each direction



 
02/10/16

Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
TRX BW Row - 10(3)
Arm and upper back mobility/massage 30 minutes
Wall Taps - 60 reps
Arm Elevation With Stick - Front, Side 5s x 30, good elevation to the side
Arm Bike - 10:00, RPM ~75, 2:00 intervals in each direction
3 Direction DB Raise - 4x10(3)
Towel Wall Crawl - 5s x 30
Biceps Flexion - 10x10(3), both arms
ITY - 30 each direction
Pendulum - 30 in each direction

02/12/16

Ball Isometrics - 5s x 30 at 35%, for all 5 directions
Scap retraction - 5s x 30 at 35%
TRX BW Row - 10(3)
Arm and upper back mobility/massage 30 minutes
Wall Taps - 60 reps
Arm Elevation With Stick - Front, Side 5s x 30, good elevation to the side
Arm Bike - 10:00, RPM ~75, 2:00 intervals in each direction
3 Direction DB Raise - 4x10(3)
Towel Wall Crawl - 5s x 30
Biceps Flexion - 10x10(3), both arms
ITY - 30 each direction
Pendulum - 30 in each direction
 
2/12, 2/15, 2/17, 2/19

Same as 2/12. Added resistance to arm bike, averaging 2.1 miles. Stick work done on table to relieve right shoulder stress.

2/22

Same as last week. Added 4kg KB walk, 90, 90, 45 degree angles 4 laps up and down gym.
 
2/24, 2/26, 2/29

Same as last week

KB Walk - 15lb x 4 laps
KB Punch - 15lb x 1 minute (4)
 
PT

03/03, 03/07, 03/09, 03/14

Same as last week.
Worked with a different therapist 03/03, 03/07 did some different stretches, began joint mobilization

03/18, 03/21

Renegade rows - 30 each arm x 55, very hard, reduced to 35 on 03/21, lack of core strength and overall lack of anything was the limiting factor
DB Bench Press - 35x15(3)
KB Punch 17x30s(4)
KB OH - 10s(4)
DB Side Raise - 5x10(3)
Add Lat Pulldown 03/21 75x10(3)

Week of 03/07
Added various sprints
Added bike and treadmill

A3:16

Squat: Attempted to hold bar with hands, this was very painful so I kept the weight at 135.

135x5(5)

03/18

Squat: Tied straps to bar, worked well.

135x5
185x5
225x5(3)

Deadlift:

135x12(3)

03/21

Squat:

135x5
185x5
225x5(5)

 
03/22

Walk - 2.0/3.2 for 10 minutes

Front Squat: Used straps.

135x5(2)
185x5
225x3(6)

Got into rack and front rack positions a few times each for 10s holds.

Shoulder PT
Side raise with band at shoulder
Wall stretch
Wall ball stretch

Bike 3.45 miles in 15 minutes

Shoulder stretches
 
03/23

PT
Had to make therapy quick, so limited the exercises.

Arm Bike 5:00
Wall slide with green band 30
Renegade Row 55x15(2)
DB Bench Press - 45x15(3)
Lat Pulldown - 100x12(3)
Row Machine - 100x12(3)
Ice/Stim - 5:00

03/24-03/27

Did all stretch related movements, no strength

03/28

Squat: Used straps. After squats practiced both rack positions, front improved significantly. Significant pain in rack position.

135x5(2)
225x5
275x5(5)

Lat Pulldown - 105x12(3)
Row Machine - 100x12(3)
Side Stretch with band - 15(2)




 
03/30

Bike 5:00

Squat: Straps.

135x5(2)
225x5
265x5
295x5
315x5(2)

Front Rack &Rack stretch x 5, front position felt great, back improved slightly

Front Squat: No straps, no pain.

135x5(3)

KB SDL - 50sx15(3)

PT
Band Shoulder raise 10(3)
KB Hold - 10sx(4)
Stretches

04/01

Elliptical 5:00

LPD - 105x12(2)
Row Machine 105x12(2)
DB Bench - 50x12(2)
DB Curl 15x10(2)
DB Side - 5x10(2)
Wall Slide
Stretches

Dec SU 12(2)
Back Ext. 12

Bike 10:00
 
Last edited:
04/02

Bike 6:00

DB Bench Press - 45x20(3)
LPD - 100x12(2)
Row - 100x12(2)
3 Way Shoulder - 5x10(3)

Front Squat:

165x5
185x5

Squat: Hands on bar.

135x5(2)
225x5
275x2(3)
295x2(3)

04/04

Elliptical - 6:00

LPD - 105x12(2)
Row - 105x12(2)
DB Bench - 50x12(2)
Side Stretch - 10(4)
KB Hold - 20(4)

Front Squat:

165x5
185x5
225x5(4)

Squat: Hands on bar.

225x5
275x2
315x2
345x2

Rack Pos Hold - 10s(5)

Band Pull Apart - Yx12(3)
Back Ext - 12(2)
Bike 6:00
3 Way DB Raise - 7.5x8(3)
DB Curl - 15x10(3)
 
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