Alexus: Glad I could help you out!
Ugh, I was in lazy vacation mode yesterday so I decided to keep it simple and just do my rehab and stretching. As I’ve been focusing on walking properly, I’ve noticed my hamstrings keep tightening up. I think this is because I’m actually using my hips to help keep my knee in alignment and they’re just not used to that in the slightest. Hopefully with proper stretching that goes away.
Laziness:
15 minutes on the elliptical
glute bridge with band: BWx100
single leg squats: BWx10x3
single leg squats with exercise ball: BWx15x3
stretching
Knee is achy this morning but I think that has a lot to do with how tight my muscles are 
So continues the battle.
Ah I knee-your pain too. Stupid knees
how freaking awesome are those pictures?! Looks like you have been having an awesome time.
I have never thought to put the total work weight on paper, but perhaps I will. Its a different kinda motivating 
Aaaah zipline into dah water! Omg do want to try.
I of course will not look like a gloriously graceful ballerina like you do in that pic!
[quote]Dasher wrote:
how freaking awesome are those pictures?! Looks like you have been having an awesome time.
I have never thought to put the total work weight on paper, but perhaps I will. Its a different kinda motivating :)[/quote]
It’s an interesting way of seeing whether your workload is actually increasing every week or not. It’s just cool to put those numbers out there.
[quote]Hallowed wrote:
I of course will not look like a gloriously graceful ballerina like you do in that pic! [/quote]
Lol! I might have looked graceful right there but it was all kinds of awkward when I hit the water
Workout for the day:
Warmups:
15 minutes on the elliptical
Agile 8
Simple 6
2 Board Bench: 45x5, 55x5, 65x5, 85x3x2 Haven’t done these in a couple weeks. 85 felt a little heavy but it went up just fine. No sticking points whatsoever. Just have to get back in the groove. Did TKEs for sets of 10 in between sets here.
Superset of:
Assisted Chin-ups: 75x5x3
Kb swings: 25x10x3
Did some stretching and hit the sauna. Nice light session to ease me back in.
[quote]PixieThrower wrote:
Zipline into the water![/quote]
This is an awesome picture, looks super fun!
[quote]Patch2 wrote:
[quote]PixieThrower wrote:
Zipline into the water![/quote]
This is an awesome picture, looks super fun![/quote]
Looks totally fun!! Am I the only one who thinks a PW trip should be arranged one day? We’d have a blast!
Glad you had a great trip Pixie, and I love the pics. Thanks for sharing
And nice job easing back into the training. I think that’s smart. I know for myself you can’t just jump right in! Otherwise I’ll hurt myself.
And yeah, its so funny how knee injuries bring to light all sorts of imbalances (as well as create them!). I’m glad you’re paying attention to your gait and how the knee is affecting other muscles, hips, etc. I’m currently in the process of correcting a slew of imbalances that were highlighted thanks to my knee surgery…its such a pain in the ass! But better safe than sorry.
awesome photos!
Good news about progress with your knee. I can totally relate to the other pains that come along with it.
Masch: OMG! A trip with all the PW women would be fantastic There should be plans started
It really is a pain in the ass to have to deal with all this stuff but I’m trying to stay patient with it. It’s my off season and I have til end of May to get this fixed and stupid strong again. I have time and I have to keep reminding myself of that fact.
Another lazy day today consisting of rehab and an epsom salt bath. I have a huge knot in my left quad that is determined to stick around. I think I made a little headway with my roller and lax ball. Followed the rehab with stretching and called it a day. I have zero energy.
On a side note, I’m fooling around with my diet as I want to get down to 135#. I’m trying the low carb approach suggested by CT to kick start the process. We’ll see if it works for me.
Awesome pictures!!! You look absolutely adorable in the rappelling picture.
PW trip would be GREAT!! Somewhere with warmth, beaches and hot muscly men please!
That holiday looks super fun. All my holidays revolve around riding coasters but if I did something else I’d still have to have some adrenaline activities to do. Reading airport novels on a beach is not for me.
Regarding Epsom Salts baths, how much do you put in? I bought some, but I’m a bit clueless about its use.
i saw your food thread post. It’ll be cool to see what you eat!
[quote]Cal Jones wrote:
That holiday looks super fun. All my holidays revolve around riding coasters but if I did something else I’d still have to have some adrenaline activities to do. Reading airport novels on a beach is not for me.
Regarding Epsom Salts baths, how much do you put in? I bought some, but I’m a bit clueless about its use.[/quote]
I go with a handful of Epsom salt. Do not shave with salt in the bath though, I learned the hard way that it stings like a motherfucker!
I normally put in a cup or so and mix it in with a nice, hot bath. I like picking up the epsom salt that has eucalyptis in it. Clears the head at the same time.
And yeah, no shaving!
That looks like an awesome adventure
nlmail: it was tons of fun The rappeling was the best!
Okie, workout yesterday…
Warm up:
10 minutes on the elliptical
Agile 8
Simple 6
OHP: 45x5x2, 50x5x2, 55x5+55x2(push press)
TKEs: 10x5 in between OHP sets
Single Leg RDL: 10x10x5 Easing my way back into the SL stuff as my balance isn’t all there and that screws up my knees. As it was, I had my free hand resting on the rack to help keep me stable.
Single Leg Squats: BWx20x3
Stretching
10 minutes on the elliptical
Sauna
Somewhere in between sets of SLRDLs I decided to try out the hammer wind motion again to see how it felt. Bad idea. My knee is back to being a petulant child that screams whenever I ask it to do something. Standing up? Screw you! Stairs? Hah! Suffice to say I’m a little bitchy about this rewind back to initial knee pain territory. As it stands, I’ll be wearing my brace at the gym for anything not cardio or rehab related to give it a bit more stability. I iced the shit out of it last night but it’s still telling me how mad it is this morning. Another lesson learned.
I didn’t end up doing the rest of my rehab last night because of the way my knee was feeling. Didn’t want to aggravate it any more than it already was. Sigh.
whats going on with the knee? I forgot
Ahahaha! No need for that MiM!
Well, I’ve banged my knee up a lot in the last couple years. Started working out, started playing in the highland games and had 8 years of dancing behind me to help kill the knees a bit too. Lots of tension and torque. I didn’t help myself out by having the really poor practice of planting my left foot while rotating.
I ended up getting bursitis in my left knee and dealt with it just enough to get by wearing a brace when I competed. Now I’m in my off season again so I have time to completely heal it. As I’ve been going through, I’ve noticed a slew of imbalances that might have brought about this injury. I think the biggest one is the fact that I’m flat footed, so I have to work really hard not to have my knees cave in when I do anything.
I’ve been doing a slew of activities to try and strengthen that area, including:
glute bridges with a band
single leg squats (pain free ROM)
single leg RDLs (holding onto something for balance)
single leg squats with an exercise ball (pain free ROM)
pulling a towel with my toes (to strengthen the muscles in the arch of my foot)
using the travel roller and lacrosse ball to work out knots in my quads
stretching my quads, hamstrings, piriformus, etc
TKEs
It feels like I start making progress on it and then I try something out and I’m set back a bit. As it is, my knee feels a lot better now than it did this morning. Faster recovery time than last time I aggravated it, so I’ll take it.
well, at least you got stuff to make it feel better.and it WILL get better!!
sadly, laying off and not doing ANYTHING is helping my knees 
My friends keep telling me it’ll get better too. Guess I have to show a little more faith in the program
Not doing anything would drive me insane!! Hope you can get your thyroid stuff figured out too. It sounds like a complete horror show 
Well, mini training tonight in the form of a little 10 minute circuit:
kb swings: 35x10x3
db ohp: 18x10x3
pushups: BWx5x3
ab roller: BWx5x3
Now to do the extensive list of rehab!