20 March 2013-first day of Spring? WINTER IS COMING

Another solid morning. looking at the Volume last night i was questioning the energy required. But as always when you are in the midst of things the doubts fall away when you find the zone. Only a few days now until i see the Ortho Surgeon. Trying not to get too excited, but all signs point to me being ready to lift, really lift. I will still scale things up slowly because i have already identified a few imbalances that i need to correct. The big one is my right glute doesn't fire completely as it should. It is all about injury prevention and staying within my limits.

A comment was made to me yesterday about how this log is like seeing into the other side of my mind. I was happy to read that. It was my intent from the beginning. To chronicle this journey mostly for me but for my friends and family that were curious as to what i was doing to recover from surgery. I knew from June 29th when i sat in bed with ice on my Knee, Knowing in my very soul that something was profoundly wrong in my knee, that it was not going to ever be easy. The journey so far has not always been easy. I am thankful i have so much love around me, it gives me strength, day in, day out. The girl that lives with me has put up with a lot from me, but i know she isn't going any where. She pushes me. She keeps me going more than i think she realizes.All the time and help she has given me as well as the unyielding support. I cannot say thank you enough to her for being so solid for me. I am blessed to have her in my life.She gives me strength. That is what this is about, strength. How much I have in me. I know that there is always more. I found that out a few yrs ago. I have held that lesson tightly.
So this log has and will allow me to see how my thoughts and perceptions change over the course of my recovery. Thank you for reading. I don't expect anyone to read, but those who do, thanks for taking the time.

OH Press 
2 x 10 x Bar
1 x 5 x 60
1 x 5 x 70
1 x 3 x 85
1 x 5 x 95
1 x 5 x 110
1 x 5 x 120
3 x 10 x 70

The 120 moved real slow. I lost my tightness after the first rep and struggled to get it back. So i simply shut it down after the required 5 reps.

The Following i did before /during /after OH Press:
Red band Pull-A-parts 4 x 30
Black Band Face Pulls 4 x 30-40
Leg Raises /45 back Ext /45 Side bends/Rev Hyper 3 x 10

SuperSet
DB Press 3 x 12 x 40
DB Row 3 x 15 x 60

Rear Delt Destroyer 
1 x 60 x 40 lbs /1 x 30 x 20 lbs /1 x 10 x 10 lbs

Superset
Neck Crunch 4 x 15-20 x 25 lbs
Head Harness 4 x 15-20 x 25 lbs

TKE's 2 x 20
Lunges 2 x 20
Hip Ext 2 x 15
Hip Adduction 2  x 20
GHR 2 x 5-8
Dips 3 x 5

That was it for the morning. It doesn't look like much but it felt like a lot of volume. But very solid all the way through. The Leg /Glute action at the end felt solid but also like i needed additional glute work in the evening. The right glute is not firing hard enough to my liking. Maybe i should just start doing that Brazilian Butt Lift Program. No Not really.

Evening Session
Treadmill Max Incl /10 Min /Lvl 3.6-4.5
Orange Band Side Step 2 x 10
Monster Walks 2 x 10 (front and backwards)
Run /Walk 4 x R /W Alt 1 min ea
Dips 2 x 5
Hip Ext 2 x 15
GHR 2 x 8
Clamshells 2 x 20
Jump Squats 
3 x 1 (3 single jumps with a reset after each landing)
3 x 1
1 x 3 (3 jumps back to back no reset after landing)
1 x 3
1 x 3

I did try some single leg jumping from side to side and some other variants to see how the leg responds. Once i get the glute firing it will be show time for sure. I can tell the Patellar bursa is getting better because as I hit the turns on the track i can feel my knee get worse and my stride shortens. When I hit the 100 m straight ways i am able to open up and run a lot smoother. I am really anxious for the snow to leave because i have a solid street to run a 1 /2 Mile out and back that is fairly quiet when it comes to traffic.

Keep Moving Forward, Keep Getting Strong(er)