Is there bruising in the area?
No visible bruising. It takes a hell of an incident for a bruise to appear for whatever reason.
Thanks, it does seem to be moving in the right direction, so Iām hoping Iām on the mend!
I was asking about bruising because that would be an indication that itās a muscle tear. You could have a minor tear without bruising but if you can barely walk and itās swollen then itās probably something else.
Good luck.
2 Likes
Bench Workout 2
Bench
135 x 10
185 x 5
225 x 3
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
Pleasantly surprised with this. I was a little worried when I saw 265 x 6. Ample rest between sets helped, last rep was slow.
Red SlingShot Bench
280 x 3
280 x 3
280 x 3
280 x 3
Easy work.
SUPERSET
DB Incline press
70 x 10 x 4sets
Might move up to 80ās for the next workout.
DB Single Arm Rows
70 x 10 x 4sets
SUPERSET
Rolling Triceps Ext
35 x 10 x 4sets
Lat Pulldowns - Greed Medium Band
10 x 4sets holding peak contraction
SUPERSET
SlingShot Pushups
25 x 4sets
Easier than last time, but still a heck of a triceps pump
Banded Facepulls
Red Band x 25 x 4sets
5 Likes
Strict OHP (SS: TRX Ab Fallouts x 10)
45 x 10
95 x 5
135 x 5
185 x 5
185 x 5
185 x 5 + 2 push presses
OHP wasnāt feeling very strong last session, so I decided to hit a bit of volume (yes, for me 5ās are volume). Felt fine.
Front Plate Raises (SS: Hanging Leg Raises x 10)
25lbs x 15 + 5 + 5
25lbs x 15 + 5 + 5
25lbs x 15 + 5 + 5
25lbs x 15 + 5 + 5
15reps, double rest pause for two 5ās. Not to failure, but a damn good burn and pump.
BB Shrugs (SS: Back Extensions x 15)
225 x 10
315 x 10
405 x 5
315 x 10
225 x 10
Wanted to feel something heavy in my hands today, but didnāt want to aggravate the knee (which is feeling MUCH better), so I decided some shrugs would be nice to keep the shoulder/trap pump going.
Good quick workout, considering I heavily debated on skipping it. Energy is low these days with an infant in the household. Just trying to get in for a workout when I can, something is better than nothing.
4 Likes
Sorry to read about the knee Sleepy, good to see itās getting better.
You might have been right about it could have been to heavy to early after the foot injury.
Been skimming the log, so if youāve been doing it then Iām sorry.
Bike is my go to rehab for knee injury. It takes out any stress from the knee and gets a lot of blood flow to the area. So 10 min on the bike before and 20 minutes after the workouts. (I know itās a lot of time in a restricted life).
But good to see youāre back into lifting, and the foot is good.
2 Likes
Thanks Mort, I think I will start implementing some bike work into my rotation to see how it feels on the knee. I appreciate the suggestion, looking forward to getting back to 100% itās been awhile!
Definitely have to take it where you can get it, ha, feel free to take some time off so us peasants (me) can catch up
1 Like
I tried searching for the article but I failed. I once saw something that said the following bike (Airdyne) workout led to quad hypertrophy.
All out for 20 seconds
Cruise for 2 minutes
6 rounds
I start with 2 minutes of cruising, too. This workout is 12-14 minutes and successful at inducing pain and improving conditioning.
Iām sure youāve mastered this by now! Iām slowly acclimating to the constant tiredness. I was a pretty useless human for the first two weeksā¦apart from keeping the mini-sleeper alive.
Between my broken foot, the bursitis in my knee, the sever lack of sleep and the inconsistent nutrition I like to think that Iām giving everyone a fair chance at catching up!
Beware though, I have a feeling it will all come back fairly quickly once I can start back consistently, mwahahahaa.
My AirDyne is currently in storage, but I could always pull it out and get some biking in even it was just once or twice a week to get the quads working without stressing the knee.
I have a love-hate relationship with the AirDyne. It sucks, as in, it kicks my ass. BUT, it is very effective. 90% of my cardio for my 2017 T-ransformation was on the AirDyne, worked great for fat loss.
I also have a bicycle in storage somewhere I could always get out for some exercise.
3 Likes
Rehab/Prehab/Weakness Workout
SUPERSET (knee health)
Standing BB Calf Raises (standing on 35lb bumper plate)
135 x 20
135 x 20
135 x 20
135 x 20
Banded Hamstring Curls
Red Mini x 50
Red Mini x 50
Purple Med x 50
Purple Med x 50
SUPERSET (hip health)
Banded Adductors
Red Mini x 20
Red Mini x 20
Red Mini x 20
Red Mini x 20
Banded Abductors
Red Mini x 20
Red Mini x 20
Red Mini x 20
Red Mini x 20
SUPERSET (elbow health)
DB Hammer Curls
20lbs x 25
20lbs x 25
20lbs x 25
Banded Triceps Extensions
Red Mini x 100
Red Mini x 100
Red Mini x 100
Reverse Hyper (back health)
180lbs x 10
270lbs x 10
360lbs x 10
450lbs x 10 - entire unit was tipping at the top of the movement and slamming back down with each rep, too lazy to go get counter weights.
180lbs x 20
Aches and pains have been creeping up so it was nice to be able to devote a day to hitting a few movements that often help me out.
5 Likes
I only use it for intervals. I canāt cruise for any length of time on one.
For rehab this is what I would prefer. Airdyne is for hard interval training, and that might stress the knee.
Low resistance, high cadence is my go to. But Iām a former bike racer so I have it in the veins.
1 Like
+1 for the peasant group
2 Likes
Have you been fully engulfed in the ādad lifeā? Ha! Hope all is going well with all the irons in the fire at the moment!
1 Like
Big time! Hoping to slip in for a workout today. Between family visiting, sub contracting our house build and dad life, free time/energy has been tough to come by.
Iām not stressing over the lack of gym right now, as it currently isnāt high on the priority list (gasp).I think it will be winter before I can get back any sort of consistency with lifting.
But life is good. Mom and baby are doing well and I even managed to sleep 5 hours in a row last night!
Thanks for checking in man, hope all is well with your family and your double trouble.
5 Likes
Enjoy it! Best quote I had from an old timer was, āThe moments are long, but the time is short.ā
5 Likes
Thereās a Luke Bryan song that says the same thing āā¦days go slow and years go fast.ā Aināt that the truth? I find myself wishing this day would end so I could go home but I also find myself wondering where the hell the first two thirds of 2019 went.
2 Likes
Iām definitely guilty of saying āI canāt wait untilā¦ā and focusing too much on good things to come instead of just enjoying the present but Iāve been making a conscious effort to enjoy the present more.
1 Like
Cambered Bar High Box Squats Purple bands doubled (180lbs at the top) 18" box
85 x 5
85 x 5 (added bands here)
175 x 5
225 x 5
265 x 5
315 x 5
355 x 3
Felt good to get under some weight (around 535lbs at the top). Knee is still a little tender so I kept the box high for the squats. Cambered bar really forces you to brace hard which is what I wanted.
Between sets I was doing 50yard sled drags with 100lbs added to get the lower body grooving (10 total sets).
SUPERSET
GHR
10
10
10
10
Triceps Pressdown fat rope
Light weight x 10
Same x 10
Same x 10
Same x 10
Felt good to get in and get a sweat on.
4 Likes