5 Jan 2013 -The vision never dies

A little Ronnie James Dio in your life is never a bad thing. 

Everything felt and still feels pretty good today. Still swelling in the knee. That will be there for weeks and months to come. But my ROM is still feeling better. I decided to get back to a pre-surgery Saturday morning or something close to it. 

Bike

5 min 85 rpm 6 rpe

CHI - 12 min 100 rpm 8 rpe

3 min 90 rpm 5 rpe

The break down on this is simple. 5 min to get the legs warm and loose. The Spin bike is completely qualitative in the fact that you cannot measure the tension. So i use avg rpm's to measure how hard i am working. The bonus of this is also if i am having a bad day strength-wise i can still get a solid session in without hurting myself.
Today was my first Continuous high Intensity (CHI) session since the surgery. It felt extremely good. why 12 min? totally arbitrary. Around the 6 min mark i felt like dirt and wanted to get off but i dug in and kept going. 

Simply Awesome

I was doing a CHI and an INT Bike session once a week each before surgery because i couldn't run and at the time swimming more than 2 times a week was trashing my shoulders. I will add tension until i am averaging 100 rpm and then i keep it there. If  i notice i am starting to speed up then i add tension, if i slow down then I release a little tension until i am back at 100 rpm.

Every Two weeks i will add one minute until i hit 20 min then after that things will get altered into 2 x 12 min sessions. But that is getting ahead of myself. Since everything held up so well i will increase the rpm's slightly to 105 next week. Realize that number is an avg too by the way (+/- 3 rpm)

Not sure when i will insert ab INT (interval) Session but probably soon as well. Makes me feel like things are become semi-normal, at least to pre-surgery levels for the normalcy level. 

Push Ups 6 x 15

Physio Ball Leg Curls 6 x 5

Bosu ball Sit-up 6 x 15

not really a strict giant set but i rotated between these three bodyweight exercises until the sets /reps completed. Push Ups felt great, movement quality has improved drastically the last few days. i will be working these back up. The leg curls are of course one of my new rehab exercises. Every set they felt better. I stuck with sets of 5 reps to make sure they were quality. My other option is Banded Leg curls. (I prefer these.)

45 Deg Back Ext /Side Bends 2 x 15

Rev Hyper 2 x 15

Hip Heist 2 x 20 (L & R)

Step Up /Lower Down 3 x 10/10

Lunges 1 x 10 (L & R)

Orange band Press downs  30, 30, 20, 20, 20

Black Band Face Pulls 20, 30, 30

Red Band Pull-A-parts 30, 30, 25

This stuff was all done in around the cage in a circuit fashion. Just a matter of getting stuff done quickly. At least my recovery is staying high. The Step Ups with a slow lower down feel great. Already the Lunges and walking stairs in general feel better. The Issue like i mentioned yesterday is the Patella tendon major. Lower from the step seems to be working the muscle and tendon in a good way. From here on out unless i specify the step is 12" high. 

Super set

Narrow Box Squat 3 x 10

Rear Delt Laterals 2 x 20 x 10 lbs, *1 x 15 x 15lbs

Super Set 

Wide Stance Box Squats 3 x 10

Rear Delt lateral  3 x 15 x 15 lbs

*Some guy as old as Yoda asked for the 10 lbs Db's so i gladly gave them up. 

ADduction /ABduction Machine 1 x 40 /40 x 80 /175

I have been keeping the pace pretty high and super setting everything not because i want to be a cool cardio guru. But to get through this level of volume in a reasonable amount of time i am forced to. My energy levels are holding steady because the weights are low. Bodyweight stuff if done correctly can be done daily. The last set of Wide Stance Box squats my patella felt a little tender but no sharp pains and the tenderness dissipated quickly. I generally massage my knee several times a day to keep blood flow as well as the aches and tightness of the healing process at bay. On the really fun days i break out the horse Liniment. i have also noticed i have come up with multiple ways to describe my Knee because there has been no pain since 10 days post surgery. But there has been gummy-ness, tension, stiffness, tenderness, tingling, shots of lightening, loss of sensation, jelly-on-sandpaper, tightness, etc. 

10 Dec 2011 -UF Push Pull Meet

I have been searching and when i get registered i will confirm it. 

I will just say that A Platform is in my future. The Fire is burning, now just to fan the flames.

Keep Moving Forward, Keep Getting Strong(er)