A friend of mine asked me the other day when the Rocky Montague started. I said it started when i got up off the mat in July. Felt great going into the gym this morning. Got to the gym and had to alter plans. The Field house was booked for some Walk /Run event so no Prowler pushing today. Went with some longer time on the Treadmill.
Treadmill 20 min /Max Incline
0-2.5 min Lvl 2.5
2.5-7.5 min Lvl 3.0
7.5-12.5 min Lvl 3.5
12.5-20 min Lvl 4.0
This felt pretty solid. A little challenging, definitely made me sweat buckets. not quite as much fun as the Prowler though.
Push Ups /Rev Hyper /45 Deg Back Ext /45 Deg Side bends /Leg Raises 2 x 15
Red Band Pull-A-parts 2 x 25
Head Harness 5 x 20 x 25 lbs
Rev Calf Raises 3 x 15
Narrow Box Squat 3 x 10
Wide Box Squat 3 x 10
Went through all of this in my normal quick fashion. The Wide Stance Box Squats i figured out to today. No Patella discomfort when i focused on driving my knees out. So it was a technical issue for the most part. No issues after that.
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| The gym was starting to look like this when i left this morning. |
Superset
Face Pull 3 x 20 x 95 lbs
Horizontal Shrug 3 x 20 x 45 lbs
This was tougher than it looks on paper. I took almost no rest at all, it did Feel really good. Traps are good and pumped up now. Also i very lightly strained my Rhomboid the other day doing horizontal shrugs so this was a test to see how it felt and also to flush it out with some blood.
Rear Delt Destroyer 1 x 60 /30 /12 x 40lbs /20lbs /10 lbs
(Starting to dread doing these now which means i have them locked in.)
Straight Bar Cable Curl (Double cable machine w/ rubber handled straight bar)
3 x 20 x 80
1 x 15 /10 /12 x 95 lbs /80 lbs /60 lbs
Tricep Rope Pressdown
1 x 20 x 110
2 x 15 x 110
Forgot to pack my Fat Gripz last night so i had to shift things a wee bit for my Bicep /Tricep work.
Hip Heist 1 x 20 (L & R) (These make me sing "Legs" by ZZ Top in my Head)
Calf Raises Single Leg (L & R) 3 x 15
Step Up /Lower 2 x 10 /10
Lunges
*2 x 5 Left Leg*
1 x 10 Right Leg
Calf Raises (bent /straight) 2 x 15 /15
ADduction /ABduction Machine 1 x 40 /40 x 85 lbs /175 lbs
Ok so the Lunges are highlighted because something wonderful happened. Scar tissue on the lateral side of my patella gently tore free. Wonderful slow hot razor blade feeling. First set everything was good until rep 4 when mild (2 out of 10) pain started. I was doing the Lunges with my Recovering leg as the support leg in a slow controlled manner. I can only guess if i was blasting through these how wonderful the pain would have been. I waited 30 sec and the pain subsided. Did a set Using the Recovering leg as the active leg, no issues.
So i thought it might have been good to go. Did a set of Calf raises and then tried a Quad stretch for 2 min but i couldn't quite stretch the spot where the stiffness /pain radiated from. The pain subsided so i went back to do another set of 5. This time the pain started on rep 2 so i really slowed down and took weight off with my hands ( i do these with support still) and tried to stretch the quad a little. This may seem insane but the pain was low level and i was trying more to figure out exactly where it radiated from. I did finish the set under intense control.
I tried some steps up with a slow lower. Sure enough on the slow lowering portion the pain was there. It does not hurt to walk but i can feel a stiffness on just that side of my patella. Initially i thought my Patella was not tracking properly, as this has been a concern of my PT since i started with her. But my patella has a lot of ROM and doesn't hurt to push it around. I will call and get into see my PT hopefully tomorrow some time. Taking it easy the rest of today (Ice and Massaging the Knee, maybe some stretching).
This is all simply apart of the process. I expected it and i have it well in hand to deal with it.
As always....
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| Keep Moving Forward, Keep Getting Strong(er) |
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