11 Dec 2012

Slow day pretty much the only thing i did /accomplished was get to the gym. Took me nearly 2 hrs to get through everything but very solid all the way through. Started with the "heavy" stuff and then moved through some band stuff then onto Rehab.

Warm up:
Lite Band pull-a-parts 35 /30
Incline Db Curl 1 x 20 x 20 lbs

Incline Db Bench 
1 x 20 x 20 lbs
1 x 20 x 30
1 x 20 x 40
6 x  20* /12* /12* /12* /12 /16 x 50
*Super-setted with Seated Db Shrugs
4 x 50 x 30 /30 /20 /30 (these actually gave me a great forearm /neck pump)



Rear Delt Laterals
5 x 15 x 15
Neck Crunches
3 x 25 x 25
Banded Pressdowns
2 Sets using various bands 105 reps total
Black Band Facepulls 40 reps
Red Band Facepulls 40 reps

Bike 7 min (got bored and this was like the 1 hr mark really wanted to leave and go home.)
TRX Pistols (Left leg only) 3 x 10
TRX Single Leg Deadlifts (Left Leg Only) 3 x 10
I can honestly say i can only do TRX stuff in small quantities. It is tool in my tool box but not the only one.
But i will do these to at least get my good leg moving through a full range of motion which has been severly lacking the past few weeks.

Rehab:
Knee Bends 3 x 10
Quad sets 3 x 10
Abduction 15 /20 /20
Hip Extension (Fracking BUTT LIFTS more like it) 15 /15 /15
Boat Pose 2 x 30 sec
Plank 1 x 20 sec

The Glute work is because everything has shut off back there, not because my Physio wants me to have shapely buns. I have been cleared to do clam shells with a band so i will probably switch between those and Abductions. Looking forward to being able to TKE's.
Stretches will be done tonight before bed.

Pics of the Knee as of Yesterday:

10 Dec 2012 - No Swelling externally

10 Dec 2012

Today's Randomness:
-Old woman out walking with Ski poles moving fairly fast. i don't get the ski poles.
-Old dude in the gym, apparently told to lift weights by his doctor (i am guessing). But being in jeans, a collared shirt, wearing gloves and lifting the 5 lbs Db's i think he was slightly misguided.

Keep Moving Forward