2 days until i hit the 6 weeks since surgery mark. I am pretty much off the crutches now but i do keep them handy if i get too tired. In the apartment it is brace free and i walk around pretty well. Not fast, but you would not know i was walking on a fucked up knee.
Outside the apartment i wear the knee brace, it provides that little bit of extra support and mental armour. But my walking speed is still slow to medium paced.
But i started walking the dog and i will continue with that until the eventuality of the snow coming as it is winter after all. Then i will make the adjustments. But for now things are going extremely well.
Why all this talk of walking? Well because i spent the better part of the morning walking around the mall. a little rough, but i sat down as much as i could. no swelling or real discomfort i just seem to feel tired and the brace can be uncomfortable if it shifts when i am walking.
Going up and down stairs is progressing although coming down stairs with the weight on my bad leg feels sketchy. But this feeling has more to do with the tension and stretch reflex in my knee. It is feeling better everyday. Just alot more Quad stretching.
Training tonight
Warm Up:
Treadmill Max Incline 7 min Lvl 2 then increased the speed to Lvl 2.5 for another 3 min (10 min if you cannot do basic math)
Seated OH Press
1 x 20 x Bar (45lbs for the uninitiated)
1 x 10 x 55,65,75,85,95,105
Seated Pin Press (half way)
1 x 5 x 115
1 x 5 x 105
1 x 10 x 95
Side laterals
1 x 10 x 15, 20, 25, 30
Supersetted with Face Pulls
1 x 30 x 80
1 x 20 x 80
1 x 24 x 80
1 x 24 x 80
Rope Press Down (Single Pulley stack)
1 x 10 x 80
4 x 10 x 70
Seated OH Press i am work again next week and then determine my numbers as i will be reapplying 5/3/1 soon. Seated OH Press is not ideal but it is what i have to work with for now. That side Delt issue kicked in again. I know 120 lbs for 10 reps is in me if i can get this knot to relax. Maybe start sleeping on my back again and not on my shoulder. Pin Press were to just work the muscles a little harder and get them used to straining again. Next week i will start to drop certain movements below 10 reps and start adding weight.
Face pulls i did with the tricep rope. so i did have the set Over hand and half the set under hand.
No back work tonight but i will crush it again tomorrow. Also more triceps tomorrow a few low volume sets tonight. Maybe some biceps if i feel so inclined.
Grip Work
2 handed plate pinch 2 x 25lbs plates for 2 sets. approx 30sec each set. This is a better weight.
Rehab:
Knee Bends 3 x 10
Box Squats 3 x10
Lunges R 10 /L 10
Quad Sets 3 x 10
45 Deg Back Ext 3 x 10
45 Deg Side Bends 3 x 10
Rev Hyper (body weight) 1 x 10
ABduction Machine 1 x 50 x 95
ADduction Machine 1 x 50 x 60
Quad Stretch 1 x 3 min
Hamstring stretch 1 x 1min
Bike 12 min / Medium resistance /65-75 rpm
Did not get the wall slides done tonight or the head harness but i will get both of these covered first thing tomorrow. Up early tomorrow to walk the maxinator and start off the day before the sun rises. That is something mentally and spiritually i need to get back to doing. Getting up before the sun. I just feel like my days are so much more productive when i do that.
Supplements:
Fish Oil (2-4 Tbsp daily) -tissue rebuilding and joint lube
Magnesium Powder (2 tsp) -Tissue rebuilding, and a dozen other things of greatness
Vitamin C (2-6 tabs a day) - do i really have to say what V-C does?
Peanut butter (1-2 Tbsp) -rounds out my fat content
Coffee -Everyone needs a dose of bitter herb in their diet
Aspirin (i low dose tab) - it prevents cancer
Myofusion Protein powder (2-4 scoops /day) -This has probiotics in it and helps keep my protein up
Muscle Pharm Bullet proof (1 Scoop) -Sleep Aid, joint formula in this and keeps me anabolic supposedly. All i know is i have slept like an animal that sleep really soundly at night, yeah that is me. sleeping.
OK i am fracking tired off to bed. Tomorrow i scale my bedtime back. Also going to start in with a guaranteed hour of reading everyday. Expand my mind.
"No one ever got dumber from reading a book" - Dave Tate
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| Keep Moving forward, Keep getting Strong(er) |
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