14 April 2016 - 35 days to go...

In July 2012 I tore my ACL. Surgery in Nov 2012. I started writing this Trg /Recovery Log because I would be asked 20 times a day how my knee was doing. 8 mths post surgery I started having mild back issues and some hip impingment that i kept fighting through, working around, or getting treatment for when it got really bad. Nov 2014: an X-ray and MRI confirmed that I had bones spurs and arthritis in my hip. Sept 2015: I found out this meant a hip resurfacing (read: form of replacement). I write this for me now, to track things, and to organize my thoughts. In addition to giving my friends and family somewhere to go when they want to know how I am doing. It might also help someone else who has similar issues. I am not a medical professional. I did not stay in a Holiday Inn last night. This is simply my story as I progress through things.  Thanks for reading.
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Perspective

13 April 

I had my pre-surgery hip info session. I did learn a few things. I did get to compare the weight of the hip replacement joint vs the hip resurfacing joint i am getting. the hip resurfacing is much heavier. The biggest thing that struck me walking out of the session? I was hands down 100% more functional than everyone else in the room except for the physiotherapist giving the class. A few different factors are involved (age, reasons for surgery, etc). It gave me pause to think how fortunate I am being the condition i am in. My lifetime spent staying fit is paying off again. Being strong(er) is paying off, again. I was also the only person in the room getting a re-surfacing the other 6 people were all getting full on replacements. Only one of them I would have counted as a senior.
The last week has been some what solid for training. I did take 2 days off as my knee and hip were telling me to slow down.

Highlights

7 April 
0930hrs
Kb swings 70lbs x 250 reps total
Dips, Pull Ups, Push ups, One hand plank, Back Ext
All the supplemental exercises done with no rest and or supersetted.
1650hrs
Kb Swings 53 lbs x 260 reps total
Bosu Situps, Rear Delt Laterals

8 April - Things got busy on shift with paperwork and I lost track of time so no gym time.

I need one of these post surgery. You know just in case i get mugged in the city. 

9 April - (Made a point of getting to the gym tonight.)
2050hrs
Band Pull-a-parts 2 x 30 x red band
Pull Ups 12 x 3 reps
OH Press 
warmed up to
1 x 3 x 155
1 x 2 x 185
1 x 1 x 175
1 x 1 x 165
1 x 1 x 155
1 x 20 x 100
This gives me a starting point to work from. I am going to push my OH press hard for the next few weeks to see if I can get a PR or Rep PR before surgery.
KB Swings 20 Kg (ea hand) x 50 reps

10 April 
Kb swings
Single hand alternating 8 x 20 x 70 lb
2x20 Kg Kb (ea Hand) Two Hand Swings (i guess?)8 x 20 x 20 kg
Band Pull a parts, Face pull wide-bar to chin, Dips, Pull ups, Chest Supported Bench Shrugs, Various single set /high rep  tricep and bicep work, Pallof Press

All the supplemental exercises done with no rest and or supersetted.

11 /12 April -24 hrs off from work followed by first midnight shift. Knee /Hip was sore and tired so i took it easy.

Wny Run? That was why the Gracie's invented Jits. So you don't have to. 

13 April 
Plate Carrier ON
Step Mill 20 min /236 Cal /106 Flights
1-5 min x Lvl 8, 5-10 x Lvl 10, 10-15 x Lvl 12, 15-20 x Lvl 14
Worked up a sweat and got my hr up. Not a crushing session though.
Kirk Shrugs 3 x 25 x 135
Barbell Push Ups 3 x 20
Side Lateral /Rear Lateral 
1 x 15 x 25 lbs
1 x 15 x 15 lbs
Barbell Curl 
1 x 5 x 135 lbs (did this  to see if I still could. Not something I normal do as heavy curls piss my bicep tendons off)
1 x 30 x Bar
All the supplemental exercises done with no rest and or supersetted.

After how i felt this week i have decided to up my carbs slightly for the next week. The point is to have solid training sessions. When I really examined I was closer to Zero carb for a few days rather than low carb. I would prefer to train every day, just not in cards this week. I will use my TENS machine more and make sure I am on top of my pain meds. I some how forgot a few doses which also led to the increased discomfort i think.
 My weight is coming down slowly as expected. The Kb swings as I said last time are to average 300 a day from now until surgery. My hands are toughening up so I can start increasing my daily totals again.
Weekly totals for Dips and Pull ups I am setting at 75 reps total for the week. Push Ups set at 500 for the week. Reps will increase from here.
I will cover the physio exercises and a few exercises I am supplementing in as well. This week has already started off well. After getting the house work done I got in a very solid one hour session at home.

Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)