Rise: Front Squats

No, I'm not dead. I broke the radius bone in my right arm three weeks ago and that required surgery.



It's time to train again.

Rehab: Rubber band finger extensions

My epic scar.



So now, three weeks and a metal plate + 6 screws later, I've recovered roughly 75% ROM in my arm but I'm still not cleared for any form of heavy lifting (duh).


But rather than sit at home and complain how I'm useless and how I'm "never gonna be the same", I went to the gym today to train my lower body - will be doing so 3x a week until I make a full recovery.


I refuse to let this injury get the best of me.



Anyway.. today's training...


1. Front Squats (with no arms)

135x5
155x5
180x6
225x1

2. One Legged Leg Press


100x10
120x10
140x10
160x10
180x10 (Rest Pause 8 + 2) Aim was 10 reps
200x3


3.Leg Extensions

60x20x 4 sets
40x20


4.Leg Curls

50x10
60x8
40x10


5.Seated Calf Raises

40lbs x 10,15,10 (10 seconds rest) Focused on eccentric lowering