Tuesday
Lovely warm day. I mean short warm. 16oC
10k bike ride, first time I can do the whole ride without taking my hands off to rest my shoulder.
All the MTB trails are opening around my place, like 1 month early. I may try some pimp track if the ortho agree tomorrow. Less impact then MTB but more movements.
And I hop on a scale. I got to shed some fluff, like 10-15lb
Wednesday ortho follow up.
April 10.
Doing good but still some inflammation around the surgical site. 8 more weeks of take it easy.
On the good side every thing is looking solid and moving the way it should.
Workout
Leg extension 12x60, 3x12x70lb
Leg curl 2x12x60, 2x10x60lb
Calf raise 4x20x210lb
Pull thru 3x15x80lb
Skipped the arm stuff, it is a bit sore from the tug/push/pull/jam of the ortho this morning.
Friday,
Getting less sore from the ortho check up
Leg press 12x210, 5x5x300lb
Lateral walk 4x20
GHD 3x10
Sunday
Leg extension 12x60, 3x12x70lb
Leg curl 2x12x60, 2x10x60lb
Calf raise 2x20x210lb, 2x15x210lb
Pull thru 3x15x90lb
Shoulder stuff
Deadlift 10x10lbdb
OHP 10x2.5lb db
Shrug 10x5lb db
Curl 10x5lb db
Cable row D handles 10x10lb
I may split this some more, like 3-4 different days as after the shoulder is mildly stiffer
Monday
10km bike ride. I was able to stay on the handlebars the whole ride.
That bike is so much twitchy compare to my mtb but much faster. Aslo the front fork just take the vibrations off but not much more.
And I am down 3lb.
Wednesday
Leg press 12x210, 5x5x300lb
Lateral walk 4x20
Kick back 3x15x60lb
Nice 45 min walk with the best doggy ever.
I am selling a lot of horse stuff I still have. Even selling with rock bottom prices and the BS is flying high. I got a little rough on a 20 some years old girl. And told her that if she canāt 50$ bucks for near 5 new saddle pads she probably canāt afford her horse. That is like 10$ each and those sucker sell new at 200$. Mine only had a few show ride on them.
Friday
Leg extension 12x60, 3x12x70lb
Leg curl 2x12x60, 2x10x60lb
Calf raise 2x20x210lb, 2x15x210lb
Pull thru 3x15x90lb
Feeling very good but Mr Physio did poke me with a few needles so I will skip the arm stuff for today.
Did I mention, that I can start riding the pump track but no jumping, just for the movements/motion.
Upper body and shoulder work
Day 1: Deadlift, Row, Curl
Day 2: Bench, Pull down, Triceps
Day 3: OHP, Up right row, Shrug
Bike 1 day road or going to work. Work is about 25 min ride going and 30 min coming back.
If I feel good try to make it to the small pump track not the BMX race track with the DJ.
Sunday
Arm stuff and
Deadlift 10x10lb
Row 10x10lb
Curl 10x5lb
Monday,
Very sore and stiff. I will take the week off just doing ROM stuff.
Figured out what I did. Yesterday, I dropped my phone and as normal reflex still work, I tried to catch it and remember saying that it did āknock hardā in the shoulder. Still going to take it easy.
Tuesday,
Still stiff, but much better.
I also realized that I have just moved to a new department at work and I donāt have as much opportunity to sit down and rest my arm. I will try to make some computer time.
Wednesday,
Still better.
And down to 160lb.
Thursday
More ROM but still stiff and slow. A lot less pain too. Not yet full ROM but nearing but the motion get slow 3/4 of the way.
Few more days of full rest.
Friday,
Much better after the physio, hope that it is still like that in the morning tomorrow.
Movement is a lot more fluid, ROM is getting close to full and pain is near zero.
I may do a leg workout tomorrow, but I am getting a 12 wheeler of garden soil. So I may spend some time in the tractor.
This is wonderful! You must be so excited to be getting back to normal.
Well shit, I tripped on the dog bed and hyper extended my bad knee. I guess I will be resting that too.
On a very good note my shoulder is doing pretty good.
I hope your knee is on the mend and Iām super happy to hear the shoulder is doing well!!
Monday May 28,
So, I did injure the patellar tendon on my left knee. I did ask a friend that own an ultrasound machine to take a look at my knee and some damaged was visible but no major tore.
The shoulder is getting better, pain is more of a mild discomfort and mobility is pretty good.
So I will get back to some very light leg stuff to see if the tendon hold up for a week and progress from there.
Tuesday
Leg is good, should also good.
So, I went for a 13km bike ride, slow but nice
And rehab stuff
Friday,
Light leg work out, feeling pretty good.
Shoulder ROM is good but a bit muscle sore.