After a serious injury you need to access what you can do presently. My patella injury had set me back and I was totally unrealistic on the recovery process. As a fitness professional who works out 6 days a week, manages a health club and has many years of exercise under my belt, my thoughts were skewered.
Now after two months after my surgery the reality is much more apparent . It might take a year to get back to my old self. Today I attempted to do a serious workout but with very limited weight. The set was simple with 10 reps of 3 sets of 10 different exercises.
The positive part of I was able to finish the program. The negative part was I would not even had done this as a warmup in the past as it would be too easy. I am somewhat sore but not in pain. The future now is much clearer. Continue my workout , 3/4 times a week, limit the weights and mix it up a bit. Also of course my PT visits and exercises will be primary as my leg needs to get back to full strength so I can get back to my normal way of doing things.
Here was my program today.
Each exercise was 3 sets of ten reps.
Overhead press
Bicep hammer curl
Jabs
Speed Bag
Cross Jabs
Bicep hammer curl into overhead press
Upright rows
Lateral raises
Resistance band , Front lateral raise
Resistance band, Rear lateral raise
If you have any questions about the program or exercise in general please ask I have been int fitness game for 40 years, have a Masters in Recreation and health, plus certifications in Personal Training, Golf and Senior Fitness.
And of course the cigars too.
Keep smoking