Wednesday
Backward walk 5 minutes incline at 4.
Rower 1500m in 8m20s
Rehab stuff
6 Likes
Thursday, more rain and snow mix. And maybe a snow storm for the week end.
Seated row 3x12x150lb
Incline bench 12x30, 2x10x35lb db
Face pull 3x12x80lb
Viking press 12x25, 2x12x30lb
Fly 3x12x20lb db
V grip pull down 12x160, 2x10x170lb
The knee is going strong. I still have a bit of discomfort around the scar lines and under the kneecap. It feel superficial, like just under the skin.
8 Likes
Friday
Deadlift 10x115, 125, 135, 136lb
SSB 12x110, 2x12x120lb
GHD 3x22
Step up 3x12x30lb
Hack squat 12x40, 45, 45lb
Pallof press 3x8x40lb
5 Likes
Friday part 2.
BW 139lb
Knee still good. I will do some rehab stuff over the week end.
I am feeling somewhat discourage at the lack of visual progress. I am stronger. But I can’t seem to see progress from one picture to the next.
8 Likes
Sunday
Rower 10min41sec for 2000m
Yesterday was pumptrack fun. There was a young kid and a really cool mid 20’s dude.
The kid wanted to do games. So we played jump the pylons/cones, bike limbo and pool noodle tag. Plus our regular tech and speed laps.
My knee is pretty but I must have over strech my hammie.
7 Likes
Monday, more snow
Bench 12x70, 2x12x75lb
Landmine row 12x50, 2x12x55lb
OHP 2x12x20 10x20lb db
Lat pull down 3x12x150lb
Squeeze press 12x30, 2x10x30lb db
Front + lat raises 3x10x5 lb db
Knee stuff: tke, sissu squat, spanish squat, tib curls, frog pump, sl glute bridge
8 Likes
Tuesday
Squat 12x115, 2x12x125lb
Landmine rdl 2x12x90, 12x100lb
Leg press 2x12x210, 12x220lb
Calf raises 3x15x220lb
Abs
BW 138lb
The knee is holding on. I added 5 heel drop. Yes just 5 to see how it will react to some mild impact.
6 Likes
Wednesday
Seated row 2x12x150, 12x160lb
Incline bench 12x30, 2x10x35lb db
Face pull 3x12x80lb
Viking press 2x12x30, 10x30lb
Fly 3x12x20lb db
V grip pull down 3x10x170lb
I wanted to do the rowing this morning too. But I feel like it would be too much for my currant level of energy. So, maybe tonight or tomorrow morning before going to my physio session.
7 Likes
Thursday
Rowing before heading to physio
2000m in 10m26s
5 Likes
Friday
Deadlift 3x10x135lb
SSB 12x110, 2x12x120lb
GHD 3x12
Step up 3x12x30lb
Hack squat 3x12x45lb
Pallof press 3x8x40lb
BW 139.5lb
Knee feeling pretty good after a solid physio session including needles to loosen some stubern muscles.
9 Likes
Beautiful!
1 Like
Saturday
Freestyle clinic. Better then last year. I was able to bet on the box with more ease and roll down the box. My bunny hop ate also nicer until they ask for both wheels at the same time. After that my 1 brain cell could not compute the regular front and back hop
Other progress, I was able to run up onto the box without help this time. That’s a solid win for my knee.
My cardio suck.
I stayed up on both wheels. PB not so much. He will have a good bruise thanks to his cell getting between the ground and him. The joy of plywood, you have traction or you don’t and slide off.
Morning bw at 138.5lb
6 Likes
Monday
Bench 2x12x70, 12x75lb
Landmine row 3x12x55lb
OHP 3x12x20lb db
Lat pull down 3x12x150lb
Chest press 3x12x30lb db
Front+lat raises 3x10x5lb
Knee rehab: sissu squat spanish squat, glute bridge, frog pump, hammie iso hold, tib raises
My abs are sore, maybe from saturday’s fun or the time of the month is about to start.
8 Likes
Wednesday night,
Busy week, yesterday was an extra physio visit that was planned in case of soreness from the week end fun. and it was day 1 of the month. My uterus was trying to kill me. So, I did nothing.
I had an other appointment this morning, so I only did some mobility and nerve flossing. (TKE, glute bridge, tib raises, sissy squat)
After work rowing 2000m for 10m05s
4 Likes
They are terrible little organs aren’t they?
2 Likes
Thursday
Squat 12x115, 125, 135lb
Good morning 12x95, 2x12x115lb
Leg press 3x12x220lb
Pull thru 12x150, 2x12x160lb
Calf raises 3x15x220lb
Abs
TKE and nerve flossing
6 Likes
Saturday,
Survive black Friday at work, did some extended hours so I skipped the work out.
Today, we did the pump track. I lasted the whole 2 hours! I am getting some speed back. My cardio is a bit better.
Morning body weight 137.5lb
6 Likes
Exciting! Enjoy.
Sunday
Rower 1000m in 4m52s
Some random bike practice out side: manual, nose manual and bunny hop. That too count as cardio 
4 Likes