Knee Bends 3 x 12
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| Leg is straight and relaxed. |
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| Using no leg muscle pull leg in until pressure in knee stops or mild pain sets in. |
Quad sets 1 x 20,15,15
Wall Squats 2 x 10
Clamshells L 20 /R 20
Hamstring Stretch 1 x 30 sec
Lunges L 10 /R 10
Wall Slides 3 x 10
Box Squats 3 x 10
Hip Extension(s) 2 x L 15 /R 15
Quad Stretch 1 x 4min
Superman's 1 x 20
If you have noticed alot of stretching doesn't get done in the gym. I do it in the evenings. The Superman's i do to keep my low back active and because it is Rehab /Prehab. i have the occasional problem with this area.
Warm-Up:
Treadmill 10 min /Lvl 2.5 /Max Incline
This really sucked today. I try to do this without grabbing the machine but had to do it several times. but this shows i need to keep pressing on with it.
Reverse Hyper 1 x 15, 12, 10
Back Extension 3 x 10
Side bends 3 x 10
These i did through out the training session. the got done just not all at once. The Reverse Hypers really gave my low back a deep stretch. It felt deep and a little soothing but at the same time disconcerting because i felt like i was riding a line of going to far and hitting that line of no return. i don't think i have said this but side bends, equal on both sides every time.
Superset
Horizontal Shrug 4 x 10 x 70
Calf Raises 4 x 25 x Bodyweight (not cleared to do anything but bodyweight for these just yet. Going to work up to 4 x 50)
Superset
Rear Laterals 5 x 10 x 20
Fat Gripz Straight bar cable curl 5 x 10 x 80 (double pulley machine)
Superset
Fat Gripz V-bar Pressdown 5 x 10 x 140
Leg Raises 3 x 10
So something with weight super setted with a bodyweight exercise was the formula today. Tomorrow is another light recovery day before bringing Hell fire and Brimstone Monday for Floor press.
Managing Angry Moments:
-Skipping in the weight room. WHY? There is a giant field house yet you want to come in the weight room and skip? You suddenly become a mildly menacing moron.(skipping ropes won't kill you while spinning, except for few select individuals i know)
-Lunging for distance with a Plate over your head in the weight room? Reminds me of Monty Python. Again there is a giant field house. You just make me want to trip you as lunge by being another Mildly menacing Moron. Hell, if you think you are cool enough (read: man enough) go do the Ronnie Coleman Lunge session.
Nothing but a peanut Baby! So Nuts, but he was one of the best of all time.
I think the weirdest thing with this recovery is knowing that up until the about the 8 month mark my knee will not really be 100% rock solid. I will feel healthy and strong but there will still be healing and binding of tissues that i will not feel or know about. Just keep doing what i am told and follow the timeline. Things like standing on my bad leg. Regain the balance and rewire neural pathways.
So this is how i cook in my house now.
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| Keep Moving Forward, Keep Getting Strong(er) |
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