If you dont think you can/want to do it all, at least do some daily.
But…I think the most important thing for you (and me) is to make good exercise, volume and intensity choices.
I think I’ve figured some stuff out. The main movements, for me, need to be low volume, high intensity, slow eccentric (minus deadlift). This alone should reduce wear and tear, injury risk and boost recovery.
Assistance I can do some extra, but still same model, high intensity lower volume. Cut the junk. All it is is more that has to be recovered from.
I look at my list of rehab exercises and it’s just too dang long! Reverse lunges, lateral lunges, step ups, lateral step ups, glute bridge, SL RDLs, side plank…
That’s the bare minimum stuff, and then there’s stuff that I want to do. Maybe I just need to get out of my own way. It’s nice to do a double leg exercise. Now that I’m close to normal, I want to train normal. I’m having trouble keeping my upper and lower body separated.
Take Friday, for example. I trained my lower body like my upper body. I picked a few exercises and just did one hard set. Those RFESS freaking suck, but they’re not even on my rehab list. I don’t really care if my legs grow or change, but I still feel like I’m supposed to train them hard and train them to grow.
I guess I have a little more work to do in the mental game.
Goals: bigger chest, shoulders, and back while maintaining body fat level
Training my legs until I puke is not directly related to achieving those goals, so I guess I could chill out a bit on leg day.
If I was completely healthy (and hopefully I will be this fall), then I’d probably do something like this on leg day:
deadlift
power clean
single leg exercise (lunge, RFESS, or something similar)
hamstrings
calves
I guess the answer is right in front of me as I write this out. I don’t have to train legs like I’m training my upper body.
So there, I’ve acknowledged it. Acceptance is the next step…
Here’s my new plan for my training after surgery. I didn’t dislike my plan from a week ago, but now that I’m in more of a maintenance mode for PT I can do things differently. My PT wanted me to do my hip rehab three times a week. I’ll be doing it twice. Keep in mind, I’ll be adding shoulder rehab to my schedule.
As stated above, I won’t be killing myself on leg training. I just need to challenge myself to keep my hip healthy. I have no doubt that these single leg exercises can be progressed and result in growth (if I desire).
Do you plan on doing only one side training after surgery? There must be a somewhat long period of rehab for the shoulder, before you can really attack it or am I wrong about that?
Today was a rest day and I don’t think I’m going to lift again before surgery.
Our fence looks like crap. It started to fall over last year and I’ve been ignoring it. I tell myself that I’ll take care of it when my wife is out of school because I can work in the yard and not worry about the kids.
Well, that’s a lie. I’ve put it off for way too long so I’m going to try to rush and take care of it before my surgery.
I managed to tear down the 70 foot section tonight and dig out two fence posts. I need to finish removing the old posts and concrete tomorrow morning, set the new posts, and put up the three runners tomorrow. That’ll leave the pickets for Tuesday.
I basically had to load all of the materials three times today. I loaded the cart at Home Depot, rented a truck, loaded everything into that, and then unloaded it at home in a hurry so I could get the truck back before my 75 minutes was up.
I ate like crap last night. Ate like crap at lunch today, and drank my dinner.
I will probably eat very little tomorrow. Most of my nutrition will be beer while I try to build this stupid fence. The comical part is that I’ll probably drop a couple of pounds before surgery.
Nice looking house J, good luck with the fence work, as you said, you probably should have done it a little sooner.
Well things will take the time things take.
I hear you about wanting to step on the gas for normal leg training ng! Rehab is tedious and boring. But it works. It looks like you’ve arrived at a good compromise see, training your legs as needed instead of like your upper body and doing therapy movements twice a week instead of three times.
Good call on fixing your fence before surgery. That’ll be a load off your (and your wife’s) minds, and building a fence is a two-arm job.
Woke at 211.2 lbs. I regret my decision to drink whiskey last night. I have a headache and I’m unable to take anything because of my surgery. No anti inflammatories or blood thinners the week before the procedure.
Guess your just gonna sweat through the headache man! Best of luck with the fence. If your like me though you’ll probably get about 1/2 of what you planned for done. I always bite off more than I can chew and projects take longer then planned.
Yep. You nailed it. Everything I try to do takes at least three times as long as I think it will. I’d hoped to get the posts set yesterday. I removed the old fence and dug two holes. I finished digging holes this morning. I only had to dig seven total.
My dad surprised me and showed up as I was starting the last one. We’re headed back from lunch now. The posts are set and back filled now. We’re about to put up the 2x4s now.
My dad has always been my savior on projects like these. I didn’t ask for help because he’s done so much for me, but he showed up anyway. I very lucky!
