Sunday, Jan 26
5 minutes bike
My leg is a bit tired from walking around in the fresh dump of heavy wet snow.
Squat 4x10x75lb last set, I went easy and limit the dept with the box. But 3 first were at pararrel or very close to
OHP 4x10x45lb
Step up 4x15
Single arm Landmine press 3x10x10lb
Leg press 12x70, 15x70, 20x70lb
Bent over row machine 3x10x35lb
Spider curls 3x12x17.5lb db
Triceps 3x10x35lb
Hack squat 10x55, 2x10x65lb used the lowest pin setting possible.
This stuff is magic
Monday Jan 27
30 minutes walk in the wet slush. Lot of deer action. So I had a very wild puppy.
5 minutes bike
Bench 5x5x95lb
Trap bar 5x10x95lb
Squeeze press 5x10x27.5lb db
Pull up 3x5,5,
Landmine rdl single leg 3x10x25lb
Fly 3x10x20lb db
Reverse hyper 3x15
Calf raises 15x80, 2x15x100lb
Abs leg raises twisting 3x15 side
Officially started peri menopause. Crap. And limited option to help.
Tuesday Jan 28,
1 hour walk in the wood. Snow shoes and made it down and up the small coulee.
That is it for today.
Wednesday Jan 29
45 minutes snow shoes walk in the wood.
New program for the next 6 to 8 weeks
Day 1, speed/cardio work (I will hate that day, I must remember to play better music for motivation. TDG did not cut it, Iron Maiden or some old Metallica next time)
Squat 18x45, 45, 50lb speed let me hit low, weight maybe hard to add on
Push press 18x35, 40, 40lb
T-bar row 18x25, 30, 30lb
Seated row with rope 3x20x45lb
Hanging knee raises 3x20
Walking lunge 3x30x5lb db
Assault bike 3x1minute
Rower 3x1minute
Mountain climber 3x1minute
Other days are more fun and I am going back to work monday. I have been visiting a few time. I am not good with this rest shit. Get up, breakfast, make BF lunch, do dishes, play and walk the dog, clean house a bit and it is not 9:30am.
Try Volbeat too.
Looks like you’re recovering fast at the moment.
Thursday, Jan 30
Day 2, week 1
45 minutes walk with the dog, should have used the snow shoes.
5 minutes bike, fast
Bench 4x10x85lb
Pull up wide grip 4x10 (assisted)
Seated row, wide neutral grip pulling high 4x10x70lb
Poliquin shoulder thing 4x10x7.5lb db
Leg press 2x10x90lb, 2x10x100lb, 10x110lb, 10x120lb
Reverse hyper 6x10
And I got to see my Amazing physio get his ass kick by Super coach. I just had to remind Super coach to not kill Amazing Physio as I still need him for a few more week.
Friday, rest day
Jan, 31
1h30 slow hike to the part of the wood that no one used in the last 2 years. So I did put some flags up and had to find some of the trails.
I foresee a lumberjack party soon. I love my chainsaw.
The bridge to cross the creek need some TLC too and is now covered by ice and debris.
Tomorrow is deadlift day!!! No major weight but I can start loading!
Sat, Feb 1st
Week 1, day 3
2h30 minutes in the wood. Started to set the lot limit. So slow but lots of off trail time.
That was today’s cardio
Deadlift 8x95, 115, 135, 155lb
Wide lat pull down 4x8x95lb could do 100 next time.
Sumo deadlift 4x8x115lb
Bent over row 4x8x65lb could go up a bit too next time.
Squat (slower) 8x45, 50, 55, 65lb
Hack squat on wedge 4x8x35lb
Sunday, Feb 2nd
3h30 in the wood, slow, bush wacking, in and out of coulee.
Mapping the farm. The gov cadastre map is +/-10m my old Garmin GPS is +/-3m making the work a bit more hard. And we can give coordinate and the site show where that is. But you can’t click on the line and get the coordinate. So that was some serious dancing around (a bit this way, a bit that way)
Snow make life easier, but batteries die fast and my good old fashion compass froze even if it was not that cold (-5C)
Gym time
Trap bar 4x12x95lb could go up in weight
Clean and press 4x12x45lb clean are easy, the push part is the limiting factor
Push/pull sled 2xgreen round trip x45lb was debating taking some weight off
Sledge hammer on tire 4x10 per side
Plank with Knee to ball 4x10 per side
Decline reverse crunch 4x12
Today’s madness was fulled by Billy Talent and some Rockaberry apple cream cheese pie.
Tomorrow back to work and chiro after aka rest day.
With work schedule Wednesday and Sunday will be rest days. I can add a 3rd one or not depending on how I feel.
Feb 4, day 1, week 2
Second day at work, aka standing up for 8 hrs or close to. So far so good.
Gym, short bike warm up
Squat 18x45, 2x18x50lb this week the load was not a problem
Push press 3x18x40lb used the fat bar, as both 35 were used.
T-bar row 3x18x30lb
Seated row with rope 3x20x45lb
Hanging knee raises 3x20
Walking lunge 30x5, 2x30x7.5 lb db
Assault bike 3x1minute
Rower 3x1minute
Mountain climber 3x1minute
Wednesday
rest day, 1 hr casual snow shoe walk with the dog.
Evening shift tonight at work.
Well extra day off, it is now snowing and I got up with a cranky leg.
I am off tomorrow, so I will go when the bf come back from work.
Friday, Feb 7, snow storm. We got about a foot.
Day 2, week 2
A few minutes of bike as I did nothing today other then sitting in the tractor clearing the driveway.
Bench 4x10x85lb
Pull up wide grip 4x10 (assisted)
Seated row, wide neutral grip pulling high 4x10x70lb
Poliquin shoulder thing 4x10x7.5lb db may go up next time
Leg press 10x90lb, 2x10x100lb, 10x110lb, 2x10x120lb
Reverse hyper 6x10
Sat, Feb 8
Day 3, week 2
5 minutes bike to get going
Deadlift 8x115, 2x8x135, 8x155lb
Wide lat pull down 4x8x95lb
Sumo deadlift 4x8x115lb
Bent over row 8x65lb,8x70lb
Squat (slower) 3x8x65lb, 8x75lb
Hack squat on wedge 4x8x45lb
Feel good, but did not go for a morning walk in the wood. It is -20C and windy and a foot of fresh snow maybe too much for my knee.
Monday, Feb 10 (2 months/60 days post op)
Day 4, week 2
5 minutes bike warm up and 3 minutes cool down
Trap bar 4x12x115lb, still could go up
Clean and press 4x12x45lb nearly knock myself out, I was getting tired and put a bit too much effort in the clean and the bar got my chin
Push/pull sled 2xgreen round trip x45lb the pull part is hard, the push is ok
Sledge hammer on tire 4x10 per side
Plank with Knee to ball 4x10 per side
Decline reverse crunch 4x12
Ouch! I figured out the knurling on my new bar is much sharper than the old one this way…lol
Tuesday, Feb 11
Day 1, week 3
20 minutes snow shoeing in deep fluffy snow in the morning
Short bike warm up
Squat 2x18x50lb 18x55lb
Push press 3x18x40lb
T-bar row 3x18x30lb
Seated row with rope 2x20x45lb, 20x50lb
Hanging knee raises 3x20
Walking lunge 3x30x7.5 lb db
Assault bike 3x1minute
Rower 3x1minute
Mountain climber 3x1minute
Thursday, Feb 13
Day 2, week 3
45 minutes walk in the snow, hit some very deep spot which made it very hard especially going up the hill. Nice warm morning, I go hot and sweaty.
Bench 4x10x85lb
Pull up wide grip 4x10 (assisted)
Seated row, wide neutral grip pulling high 4x10x70lb
Poliquin shoulder thing 4x10x10lb db
Leg press 3x10x110lb, 3x10x120lb
Reverse hyper 6x12
