Saturday
Leg press 12x210, 3x6x280, 6x300lb
Leg curl 3x15x45lb
Leg extension 3x15x50lb
Pull thru 3x15x90lb
Cable row 3x12x70lb
Now to Christmas and to be people-y and festive
3 Likes
Tuesday, December 26
Week 8 post op
Leg press 12x210, 3x6x300lb
SA Cable pull down 3x12x60lb
SA High incline bench 3x12x15lb
SA Bench 3x12x25lb
Kick back 12x40, 15x40, 12x50lb
Re hab 2x day active assisted lateral and front raise while laying on my back 10 each
Most the in laws got sick just in time to make Christmas much more relax. I am really turning into a solid loner. I am bored af but I donāt miss people. I crave action.
Now starting book 8.
And thinking of getting a dirt jumper (Norco Rampage) to play with over the winter.
4 Likes
Thursday, Dec 28
Lateral walk 4x10 each direction
Calf raise 3x20x210lb
Wrist curl 2x10x2.5lb
Elbow flexion 2x10x2.5lb
Leg extension 3x15x50lb
Leg curl 3x15x45lb
Cable row 3x12x70lb
Re hab 2x day active assisted lateral and front raise while laying on my back 10 each
2 Likes
Saturday
Leg press 12x210, 4x6x300lb
Pull thru 3x15x80lb
Cable pull down 3x12x70lb
SA Bench 3x12x25lb
SA seated ohp 2x15x15, 15x15lb
Biceps curl 2x10x2.5lb
Now doing re-hab 3xday
Our very nice sourdough starter fell out of the fridge and the jar exploded. Now to create a new one from scratch. BF is not happy, no bread in the house at the moment. If all goes well we should have a new starter in 7 days.
1 Like
My sister just started using her starter and is going to give me some. I am super excited to start my Sourdough adventures! Do you mind if I ask you questions from time to time? Iād love to tap into your sourdough smarts!!
1 Like
They are an very easy little beast that live in your fridge. Just feed it and water it. But feel free to ask.
2 Likes
Tuesday Jan 2, 2024
Leg Extension 3x15x50, 12x60lb
Leg Curl 3x15x45lb
Calf Raise 3x20x210lb
Pull Thru 3x15x80lb
SA Cable Row 3x12x70lb
SA Pull Down 3x12x70lb
Sourdough starter is on day 4, it is getting bubbly and need to be fed every 12 hours. Still not ready, at the moment it just smell like bread dough.
3 Likes
Yesterday, we got 6 new chicks. I think 6 because mama is a bit of a bitch about letting me check and with just 1 hand it is not so easy.
4 Likes
Wednesday
1st physio day of the new year.
The real fun is just starting.
I was pretty stiff but the ROM was just as good as it was before Xmas.
My traps were tight af so I got a needle in it. Work very well, now I kind of feel super relax.
1 Like
Thursday
I feel like a truck run me over, well my right shoulder and arm.
Leg Press 12x210, 4x6x300lb
Lateral walk 3x15 step each direction
Kick back 3x15x40lb each leg
SA seated OHP 3x12x15lb
SA Bench 3x12x25lb
Curl 2x10x2.5lb
Lots of short rehab sessions
3 Likes
Monday Jan 8
Leg extension 2x15x55, 2x12x60lb
Leg curl 3x15x45lb
Calf raise 3x20x210lb
Pull thru 3x15x80lb
SA pull down 3x15x70lb
SA cable row 3x15x70lb
Physio work un assisted movement front and lateral raise with proper position of shoulder blade, head and neck and keeping the arm as straight as possible.
10 sec going up and hold, 10 sec down and rest.
It is a lot harder then it should to hold it up for a few second and a lot of shaking happen.
Other assisted work still on too.
And we finally got a good snow dump and more to come tomorrow.
4 Likes
Wednesday, after the snow storm, well we got rain. So now we have a solid 6 inches of very wet snow and tomorrow the temperature will plumet. Thatās going to be a nice icy mess.
Leg press 12x210, 2x6x300, 2x8x300lb
Lateral walk 3x20 steps
Kick back 3x15x40lb
SA seated OHP 3x12x15lb
SA bench 3x12x25lb
Mobility work for the right shoulder: getting more fluid and ROM is getting slowly better. It is hard work. I now split the work in 4 short sessions.
3 Likes
Friday
Leg extension 2x15x55, 2x12x60lb
Leg curl 3x15x45lb
Calf raise 3x20x210lb
Pull thru 3x15x80lb
SA pull down 3x12x70lb
SA cable row 3x12x70lb
More rehab work added my my super physio. Shoulder blade stabilisation, more ROM stuff.
Nice long afternoon walk with Lucifer and the snow storm seem to be fading to just a good dump. 6" instead of 12".
And I got a good deal on a dirt jumper (NS bike Movement 2), since there is a nice indoor park not too far. For a moment I was thinking of a fat bike but if we have too much cold my bummed up keen would not deal with that. So skate park it will be once the shoulder can take in.
3 Likes
Youāre right, physical therapy and mobility work are very difficult; much more than weād assume! Youāve had a long recovery period, but Iām glad to see youāre progressing well. I might be in a similar situation with my knee and meniscus, so Iām encouraged to see your progress.
1 Like
Being hard headed and having a physio who understand the ācrazinessā help a lot. Many of my non sport friends canāt figure how I still ride horses, canāt wait to get back on a bike and that I am already playing in the gym.
So I am doing what needs to be done, discomfort included to be functional.
I did well over a year of rehab after I crush my knee. I did beat the surgeon expectations and have next to no pain as long as I keep training it.
2 Likes
Sunday
Leg press 12x210, 6x300, 3x8x300lb
Lateral walk 3x20 steps
Kick back 15x40, 2x15x50lb per leg
SA OHP 3x12x15lb
SA bench 3x12x25lb
Lots of short rehab session. I hear and feel a some popping and cracking not in the joint per say but around maybe in tendons and ligaments. Which feel pretty good somehow.
4 Likes
Tuesday, Jan 16
Leg extension 2x15x55, 2x12x60lb
Leg curl 4x12x50lb
Pull thru 3x15x90lb
Calf raise 3x20x210lb
SA cable row 3x12x70lb
SA pull down 3x12x70lb
2 Likes
I can reach the not really high pull up bar of the cable machine. Still canāt make it to the cage pull bar but I can almost touch it.
4 Likes
