12 Dec 2012

Late in the day arrived at the gym around 5:45 pm. Why does this matter because i hate trg this late it feels like i wasted the day or something stupid like that. Anyhow i got after it quickly. Another 2 hr fracking session, these marathon sessions are not brutal by any means but the physio takes time to complete properly. any how.

Warm Up:
Side laterals 3 x 12 x 30lbs
Pull Ups 5 x 6 reps

Seated Klokov  Press* 5 x 15 x Bar (45 lbs**)
Lateral Shrugs 3 x 15 x 45 lbs
Side laterals*** 2 x 15 x 15
Seated Shrug 70lbs x 10 /15 /15 /10 /15
Seated Db Curl 1 x 20 x 15lbs

* These are a first time trying out so no weight and took it super slow and strict. These are as much a shoulder exercise as they are a Upper back /Tricep /Trap exercise if done properly. Hands are wide, super wide actually, push out to activate the tricep and press up with traps /upper back /shoulders /triceps.** I will try more weight as the weeks go on for now familiarization and movement /technique mastery.

The man himself Dimitry Klokov Demonstrating the movement.

** I have some weird tightness in my left Deltoid. Doesn't inhibit me but definitely something is off, trying to work it out with blood flow and movement. I will ask my PT about it. I have had it come and go over the yrs but 5 weeks of crutches is making it prevalent. No pain but left unchecked and ignored it will cause issues if it tightens up too much. Which is the other reason i am avoiding heavy upper body work. Don't need something else to blow out on me.

Cable Curl 
1 x 30 x  20lbs
15 reps x 40lbs /50lbs /60lbs /70lbs /65lbs  /55lbs  /45lbs
Rope Press downs
1 x 20 x 80
1 x 15 x 95
1 x 10 x 95
5 x 15 x 70
Rehab
Bike 15 min
Knee bends 5 x 10
Quad Sets 5 x 10
Adduction 2 x 15
Hip Extension 2 x 15
Clam shells (L & R) 2 x 15
Boat Pose 2 x 30 sec
Plank 1 x 30 sec (this is not so much a struggle for my abdominals but recovering Knee)

Nutrition:
Post surgery i did not give a single fuck what i ate. Not a fuck was to be given. 4 weeks of eating anything at all. I even ate ice cream cake for 3 days post surgery. My only concern was hydration, i drank 3-4 L a day for 2 weeks.
Partly due to the meds (de-hydration + Narcotics is a shitty combo, De-hydration is bad any day of the week but you add in those drugs and you are going to have problems for sure). This also so things would constantly be flushing out of my system.
The side effect was i was never able to sit still for longer than an hr which helped my knee and my mind by getting me up and moving around.
 My weight as of Monday 98kg down from surgery (100kg) I am cleaning things up a little bit but nothing crazy. Christmas is coming after all. But for now i am increasing my protein intake, watching when i eat my carbs and trying to get veggies in as much as possible.

Supplements not much has changed:
- Fish Oil (1-3 Tbsp /day)
-Peanut butter (1-2 Tbsp /day) (Yes PB this ensures my fat intake is good everyday, joints are made up of and repaired by fats.)
-Low /Zero Carb Monster pre work out some days (hey i quit smoking and i don't drink nearly as much as i used to, i need one vice and this is it.)
-Muscle Pharm Bullet Proof (this is a sleep aid w/ZMA and some other shite giving it a try. So far four nights of rock solid rest, i mean dead man sleep. After this is used up i will probably just go back to a regular ZMA pill before bed)
-MyoFusion (Protein powder) 1 -2 shakes a day with 2 scoops in Almond Milk.

I think i have rambled on enough for one night. Off to eat something and then get some sleep. Physio early tomorrow.

Eating my "You did not Die!" Ice cream cake
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