Workouts after surgery

I was delighted to see one of my patients at the gym this evening during my workout!  I hope that our brief chat was as rewarding for her as it was for me, as I got to see her transformation, progress, and dedication to her health; and she got to see that I practice what I preach!

Tonight’s workout focuses on muscles of the back and those pesky tricep muscles on the backs of the arms.  As always, to improve cardio fitness, I try to do the exercises in a continuous loop with no rest between sets.  Please do not attempt any of these exercises without clearance from your doctor–(I don’t count!)

Warmup on recumbent bicycle–10.5 minutes with increasing resistance every minute for the final 8 minutes.
Joint warmup (see previous entry for description)

pull ups: 4 sets of 10 (ok to use weight assisted)
dumbell overhead tricep extensions: 4 sets of 10
flutter kicks: 4 sets of 20

rest 1 minute

standing cable cross pull downs: 3 sets of 10 (ok to do seated)
hanging oblique knee ups: 3 sets of 10

rest 1 minute

rope tricep pulldowns: 3 sets of 10
incline cable row: 3 sets of 10
dumbell shrugs: 3 sets of 10

rest 1 minute

hanging leg lifts 3 sets of 10
floor wipers (leg lifts forward, side, side) 3 sets of 10

Stretch/cool-down

Exercise and Recovery Fuel

Although I am not a proponent of exercising to the point of vomiting, every once in while, when reaching for that target heart rate, one can over estimate one’s lactate threshold.  Today’s workout was a combination of outdoor cardio and indoor strength training.  The maintenance of heart rate at target ((220-your age) x 85%) is very helpful in achieving the combination of fat burning and cardio fitness.  This target heart rate can be reached through traditional cardio activity (running/biking/swimming) or even through strength training.

 

Today’s Workout:

 

Outdoors:

Mountain Bike Buffalo Creek—1 hour to summit (almost barf), 2 hour descent

 

Indoors:

Barbell bench press–4 sets of 10

Barbell curls—4 sets of 10

Ab wheel—4 sets of 10

Above exercises done without breaks between sets

 

Rest 1 minute

 

Pushups 25—3 sets

Dumbell curls—3 sets of 10

Floor wipers (leg lifts, left/right/center counts as 1 rep)—3 sets of 10

 

Almost Barf

 

Recovery Meal:

2 pieces of filet of sole in mushrooms, lemon, and black pepper

Steamed Broccoli with light soy sauce

1 glass of skim milk

 

Do NOT Barf!!

Today’s workout and a tasty recovery dinner

Today’s workout incorporates both strength training and cardio.  As always, remember to warm up and cool down before and afterward, and do not attempt any of these exercises without clearance from your physician (I don’t count!)

Cycle–5 minute warmup, 15 minutes at target heart rate (THR), max heart rate for 2 minutes, recover 1 minute, max 2 minutes, recover 1 minute, warm down 2 minutes.

Strength training:
Pullups (assisted with gravitron is perfectly fine): 15
Bent Over barbell row (supported is fine): 10 reps
Dumbell overhead tricep extensions: 12 reps
ab wheel or leg lifts: 12 reps
Repeat entire cycle 4 times with no more than 30 seconds between cycles, no rest between exercises to keep up heart rate

This entire workout, including warmup, cycling, and cool down, can be performed in under 45 minutes.

Recovery meal:
Fresh tuna steak with sesame, garlic, and light soy sauce–
Spray non-stick Pam or other calorie-free substitute into large pan
Sautee thinly sliced garlic until slightly browned
After marinating tuna in 2 inch by 3/4 inch slices (I am a surgeon, after all!), add enough sesame seeds to partially cover fish
Pan sear fish on each side
Serve

Roasted vegetables-
Preheat oven to 400 degrees
In a baking pan, place vegetables of choice.  I used eggplant, Brussel sprouts, and portobello mushrooms
Add 1 tbsp of extra virgin olive oil
1 pinch of kosher salt
roast uncovered for 1 hour (I put up the veggies before I started my workout!)

Enjoy!

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