Improved mobility and movement week to week now.
Still plenty of swelling around the knee.
Physio went well. 100 degree movement after 3 weeks (compared to typical 90deg after 6 wks).
This is largely thanks to the weight training no doubt.
A new list of rehab exercises to commence today.
Rehab continues!
A few days late on the updates.
Thurs pm
bandwork
5 x 20
Curls
alternating x 20
hammer x 15
traditional x 15
BW reverse fly & curl SS
3 x 8
Ring dips
3 x 5
Bent over laterals (chest supported - weight off the knee)
2 x 8
Some pull and chinups.
Xmas holidays, 2 weeks off. Sweet!
Training in earnest though. Limited by the knee still so mainly BW and upper body work.
Mon am (semi fasted)
Bandwork
4 x 20
SS with:
Bent over laterals (chest supported - weight off the knee)
3 x 10
BW reverse fly & curl SS
4 x 10
SS with:
Bench
45kg x8
x15
x15
x15
x15
DB pump work
triceps, biceps, etc on the bench
Ring dips
x6
x7
x7
…
Gotta love the pump from dips…
[photo]40672[/photo]
And brewing a double batch of pale ale for superbowl. Have a few more batches to brew in the coming weeks to get stocks up for 15+ guys for the bowl. Gee I hope my Packers make it all the way.
Edit: Plenty of rehab work on the knee continues too…
Tues am (semi fasted)
Tricep pump work x15mins
Hanging Leg Raises (ok for the knee- yay!)
4 x 8
double threat core work
ball > side planks
3 x 10
Single arm seated ohp with med ball
5 x 5
Rehab and some core work (lying leg circles, etc)
Pullups
x6
x6
x8
Plenty of rehab but minimal gym work over the xmas break.
Physio and Surgeon both happy with my progress. 6wks post op now.
Half squats, split squats, etc added to rehab list.
Some definition in my quad is returning. Plenty of localised swelling around the knee still which will take plenty of time to dissipate.
Mon pm
Pullups
x6 x7 x7 x7
Lateral raises
3 x 10
Lots of rehab.
Tues pm
(HOT in the shed, 38 deg C day still hot as)
Bandwork
3 x 20
-SS-
Seated OHP DB Press
3 x 10
Z Press
bar x 10
25kg x8
x8
x10
Bent over BB Row 25kg
u/h grip 1.5reps 2 x 10
u/h 2 x 10
-SS-
BW reverse fly & curl SS
4 x 10
Triple threat core
x 10 10 6
x 10 10 8
x 10 10 8
(leg raises need some work)
Front laterals raises
3 x 10
First Hydrotherapy session yesterday on the knee. I thought it would be a walk in the park and easy. I was wrong! Lots of work on the knee, the water makes balancing hard.
The knee is sore today accordingly, even after icing last night.
Picked up some new dumbells too, so no more changing the spindle/weights on my current DB’s. Grabbed pairs in a range up to 10kg.
Drop set work here I come.
Thurs pm
(Edited)
Lateral raises
5’s x 10
7.5’s x 8
10’s x 4
7.5’s x 4
5’s x 4
3’s x 4
-SS-
Bandwork
5 x 20
Ring Dips
5 x 8
-SS-
Upright rows
10’s 5 x 10
Incline curls & Tate press 6 Combo Exercises for Upper Body Mass
10s x 5
7.5s x7, 5, 7, 7
Flyes with 5secs hold
5’s x 5, 5
7.5 x 8 (no hold)
seated laterals -ss- seated ohp
5’s x 8, 7, 6
Fri pm
Bandwork
4 x 20
Lateral raises
3’s x 8
5’s x 10
7.5’s x 8
5’s x 10
3’s x 12
Chest support DB rows
10’s 3 x 12
Flyes
5’s 4 x 12
Seated machine row
30kg plates
x20, 18, 14
ohps
5’s 3 x 8
-ss-
cable tri pushdowns 10kg
4 x 12
concentration curls
5’s w/ 1.5reps
3 x 10
More Hydrotherapy on the knee. Its progressing well. Cycling a bit into work too again for the past few weeks.
Snuck in a session at the commercial gym whilst I was there.
Pretty limited free weights area, sh!tload of machines… only 5-10% of the whole gym would be free weights/squat racks etc…
Tues noon (commercial gym)
warmup DB work
Machine arm extension
20kg x 12
30 x 12
40 x 12
40 x 12
Chest supported row
40kg x 12 with squeeze on all
x 12
x 12
x 12
Bench
40kg x 8
50 x 10
55 x 8
55 x 6
Cable crossover
5kg each side x 10
7.5kg x 8
10 x 10
10 x 10
paloff press
5kg x 5
7.5 x 10
7.5 x 10
pullups
x5
x4
x4
x3
-ss-
rope tri extensions
15kg x 10
10 x 12
10 x 12
smith machine incline bench
40kg x 8
x7
x6
Wed pm
Light Push
DB shoulder/chest warmup
Bandwork 4 x 20
Floor Press 10’s
2 x 12
DB Flyes -ss-
DB Tri’s
7.5’s
2 x 12
Laterals 7.5’s -ss-
Shrugs 10’s
2 x 12
Crunches x 65 ish over 3-4 mins
Light DL’s to test the hammy and knee.
25kg x 8, x10
BB Hip thrusts
25kg 2 x 12
laterals - ss- front raises
3’s x 10, 8, 8
Hey man - I am so impressed by the way you are handling the rehab. More impressive to me than seeing a heavy lift. Killin’ it on the set of the living dead!
Thanks Capt! Staying positive here, working it as hard as I can within reason.
…
Thurs noon (commercial gym)
Light Pull
Seated close grip rows
warmup x 20
#6 plate x 12
#8 x 12
Chest supported rows
40kg x 12
50 x 12
HS Press one arm
machine x 5
+5kg x 12
x12
DB Shrugs
14’s x 12
18’s x 12
Rear delt flyes
5’s
2 x 12
Reverse grip EZ curls
bar x 12
+5kg x 12
Core circuit (crunches/stir the pot/hanging leg raises)
totals 30, 14, 20
face pulls
10’s
2 x 12
cable crossover
10’s
2 x 12
40min session done, then into a hydrotherapy session straight after, pushing things more and more within reason in the pool. Knee continues to improve.
Feels fine after light DL’s yesterday too.
[quote]Captain Needa wrote:
Hey man - I am so impressed by the way you are handling the rehab. More impressive to me than seeing a heavy lift. Killin’ it on the set of the living dead![/quote]
I second this.
tweet
Thanks chaps, you are going to make me blush at this rate…
Fri pm (on the set of the living dead)
Push Heavy
Bandwork
4 x 20
Ring Dips
BW x 3 warmup
+2.5kg x 3
+5 x 3
+7.5 x 3, 3
+10kg x 3, 3, 3, 3.
(8x3 done)
‘Z’ Press
25kg BB x 3
30, 7 x 3
(8x3 done)
Incline DB bench
22kg DB’s
8 x 3
Crunches
x110 (30,20,20,20,20)
SLDL
5kg DB
2 x 12 done nice and easy… (tester for the operated leg inparticular - hammy tightness up high no real suprise)
Mon pm (on the set)
Heavy Pull
Bandwork
4 x 25
Pullups
BW x 5
+5kg 3 x 3
+7.5kg 5 x 3
Chest supported rows
25 x 5
45 x 8
53kg 8 x 3
face pulls
10’s 3 x 8
15’s 5 x 8
Crunches
125 total (40, 30, 25, 30)
Tues noon (commercial gym)
Light Push
Triple threat core
3 x 10.10.20 (crunches in lieu of hanging leg raises)
cable crossover
7.5’s x 12
10’s 2 x 12
DB Bench
12’s x 12
16’s 2 x 12
DB ohp
8’s x 8
10’s x 12
DB Flyes -ss-
DB Tri’s
8’s x 12 , 6, 6
HS press per arm
x5
+5kg 2 x 12
Laterals 7’s -ss- BB shrugs 35’s
8, 8 ss 12, 12
Tri’s rope pushdown
10’s x 12
15’s x 12
bi’s
10’s 2 x 12
back extension
x8, 10
Then hydrotherapy session, working the hammy more in the pool helping the knee.
Been riding for the last 3 weeks too most days about 8km on the flat. Good for the knee, keeps it mobile and moving.
Thurs pm (on the set of the living dead)
Push Heavy
Bandwork
3 x 20
Ring Dips
BW x 4
+5kg x 3
+7.5 3 x 3
+10kg 4 x 3
(8x3 done)
above -ss- with:
Lateral raises w/ hold at top, slow negatives
5’s 3 x 8
and
Front raises slow
5’s 3 x 8
and
Bent over laterals slow
5’s 3 x 8
‘Z’ Press
25kg BB x 3
30, 3 x 3
35, 5 x 3
(8x3 done)
Incline DB bench
22kg DB’s
8 x 3
1 x 6 amrap
above -ss- with:
triple threat core (crunches)
3 x 10.10.20
and:
hammer curls
5’s 3 x 15
and:
brachii bi’s
5’s 3 x 15
goblet squat (finish just above parallel for now)
7.5DB
2 x 12
…
Hot session in the shed.
Physio earlier today, great news overall.
Walking great, no limp, confidence in knee growing.
Been given green light for light squats, leg extension and hammy curls too. Only circa 5-10kg for now. Squats to just above horizontal to reduce stress on the knee as it continues to heal.
Next appointment in 3 weeks time, after that hoping to get referral to the ‘knee group’ for gym program specifically for acl recovery back to 100%.
First goblet squats this arvo to finish session.
Rehab continues as does bike riding and hydrotherapy sessions.
Fri noon (commercial gym)
Pull Heavy
DB warmups
Chest supported rows
30kg x 10
50 x 5
60 x 5
70, 4 x 3
75, 3 x 3 & 1 x 8 amrap
Pullups
BW x 8, 7, 5, 5
-ss-
Facepulls 15kg
8, 8, 8, 15 amrap > drop set to 10kg x 10, 5 kg x 10
Crunches
90 total (3 x 30)
…
Then hydrotherapy session for the knee. Progress continues nicely.
Tues pm (on the set)
Push Light
Bandwork
4 x 20
Ring Dips
BW
2 x 12
‘Z’ Press
25kg BB
2 x 12
Incline DB bench
10’s
2 x 12
hammer curls
10’s x6, 8
–ss–
brachii bi’s
5’s x12, 10
goblet squat (finish just above parallel for now)
10DB
2 x 12