3/18/2018
45:00
45 minutes of a "lengthen and strengthen" program, as my PT calls it.
Lots of shaking legs and muscles by the end of this one, geez louise.
quad extension
eccentric calf raises
squat
RDL
Split Squat
Bicep Curl
Tricep Extension
abs
Can you enlighten me w/sets and reps, so I might steal your routine (knee-willing)?
3/19/2018 at 5:57 PM
Ya, totally.
The point is to each rep really really slow in order to A) break up scar tissue in damaged muscle in my legs, and B) equally (ideally) and adequately strengthen the muscle along the full range of motion.
So, for example, quad extension- each rep takes 10 seconds. Use both legs to raise the weight to the top, and then using a single leg, slowly lower it down to the bottom over the course of 8-9 seconds. You go until fatigue on one side, and then do the other. And do 2 sets on each
3/20/2018 at 2:01 PM
side. Its a bit tedious sometimes, but it works. Similarly for calf raises- use two legs to raise up, then single leg down really slow, until fatigue on one side and switch.
Squats- weighted with the 45 lb bar- regular front squats, but take 10 seconds to go up and down. Do to fatigue, then a break, and do 2-3 sets. Same directions with RDL and split squat.
Arms I didn't do anything in particular. I just threw in a set of bis and tris for fun.
Hope some of that makes sense.
3/20/2018 at 2:04 PM