Wed arvo (commercial gym)
Pull Light
Pullups BW
6, 6, 6, 6
–ss–
face pulls 12.5kg
7, 7, 7, 15 > 10 amrap
Chest supported rows
50kg x 12
55 x 12
Lat pulldowns
30kg x 12
35 x 12
BTN pulldowns
20kg x 10
x 12
super light leg work:
Leg Curls
10kg x 10, 12
leg ext.
20kg x 10, 10
40min session done, then another hydrotherapy session straight after.
Nice work RavenBird.
How are you finding cycling? It can get a bit addictive after a while.
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Hey Birdman, I used to cycle every day to and from work (maybe 8 - 10km round trip) until we moved to the hills. Now I ute down to the suburbs and ride a similar distance. Other days I catch the bus.
I do enjoy the fresh air and extra km in the legs. Often quicker getting into the city compared to cars/bus with traffic.
Riding 2-3 times a week currently working the knee nicely.
Thurs pm (on the set of the living dead)
Push Heavy
Bandwork
4 x 20
–ss–
Laterals 5’s
4 x 8
Incline DB bench
24.5kg DB’s
7 x 3
1 x 5 amrap
–ss–
brachii bi’s
5’s 4 x 15
and
hammer curls
5’s 4 x 15
‘Z’ Press
30kg BB
7 x 3
1 x 6 amrap
Ring Dips
BW x 3
+5kg 1 x 3
+7.5kg 7 x 3
–ss–
Bent over laterals
5’s 4 x 8
laterals --ss-- curls 5’s
x8, 10
…
Another hot session in the shed.
Threw in some light snatch high pulls (from hang) - 25kg BB only. Felt awesome. wary of the knee but confidence continues to Grow!
Heavier DB’s a pain in the ass to get into position on the incline bench. milk crates as DB stands.
Fri noon (commercial gym)
Pull Heavy
1A Pullups
BW x5
+8kg x 5 PR, 4, 4 (then supp grip) x 5, 4
1B Facepulls
10kg x 10
12.5 x 10
15 x12, x12, x12, x12
2 Bent over low cable laterals 5’s
x8, x7, x6
3 Chest supported rows
50kg x 8
70 x 7
80 x 5 PR
80 x 5
85 x 5 PR (drop set) > 65 x 5 > 45 x 5 > 25 x 15
4 Leg extension
15kg
2 x 12
5 Leg curl
15kg
2 x 12
…
Then hydrotherapy session after for the knee. Progressed to included flippers in the pool adding more resistance to the legs.
Today is 10 weeks post ACL surgery.
Knee is slightly sore from the workload, but only minor dull pain.
Edit: BW this morning 68kg
[quote]raven78 wrote:
Hey Birdman, I used to cycle every day to and from work (maybe 8 - 10km round trip) until we moved to the hills. Now I ute down to the suburbs and ride a similar distance. Other days I catch the bus.
I do enjoy the fresh air and extra km in the legs. Often quicker getting into the city compared to cars/bus with traffic.
Riding 2-3 times a week currently working the knee nicely.[/quote]
I used to ride to work when I worked in the city as well. About 15 km each way. Was a great way to start and end the day, and I got fit-as-fuck.
Now that I have moved to a small town I just ride o and front he gym, which is just over 6 km each way.
Do you ride a road bike?
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[quote]raven78 wrote:
Hey Birdman, I used to cycle every day to and from work (maybe 8 - 10km round trip) until we moved to the hills. Now I ute down to the suburbs and ride a similar distance. Other days I catch the bus.
I do enjoy the fresh air and extra km in the legs. Often quicker getting into the city compared to cars/bus with traffic.
Riding 2-3 times a week currently working the knee nicely.[/quote]
As a cyclist (have not done much in the past couple of years), if you are not already, I recommend that you keep to the easier gears and peddle faster. If it is road bike, about 90-110 rpm. Good conditioning, removes strain from the knee and perhaps keeps the knee join more lubricated (the last point is bro-science).
[quote]Captain Needa wrote:
[quote]raven78 wrote:
Hey Birdman, I used to cycle every day to and from work (maybe 8 - 10km round trip) until we moved to the hills. Now I ute down to the suburbs and ride a similar distance. Other days I catch the bus.
I do enjoy the fresh air and extra km in the legs. Often quicker getting into the city compared to cars/bus with traffic.
Riding 2-3 times a week currently working the knee nicely.[/quote]
As a cyclist (have not done much in the past couple of years), if you are not already, I recommend that you keep to the easier gears and peddle faster. If it is road bike, about 90-110 rpm. Good conditioning, removes strain from the knee and perhaps keeps the knee join more lubricated (the last point is bro-science). [/quote]
Good idea.
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I have both a road and mountain bike.
Tend to use the road bike now (although I like the increased workload from the wider tyres on the mountain bike).
Good point on the rpm’s there Capt, cheers.
Been building extra storage along the side of the shed this weekend, all done bar roof sheeting (frame and gutters in).
Tomorrow I have 5 kegs (20L ones) brewed and ready, as chief brewer for the 'bowl at a mates place. Will be a great day. 10am kickoff our time.
Wed mid arvo (commercial gym)
Pull Heavy
1A. Pullups
BW x5
+10kg x 5 PR, x 5, x 5
(then supp grip) x 6, x 6 PR
1B. Facepulls
15kg x 10, 10
17.5 x 10, 10
3A. Leg extension
15kg x 10
20 x 12
20 x 12
3B. Leg curl
15kg x 10
20 x 12
20 x 12
…
Then hydrotherapy session after for the knee.
(Tues - rest/recovery from superbowl beer overload!)
Thurs pm (on the set of the living dead)
Push
Bandwork
4 x 25
–ss–
Rear Laterals 5’s
3 x 10
Ring Dips
BW
4 x 10
–ss–
DB Squats
3 x 12
Squeeze press 5’s
3 x 10
Incline DB bench
10’s
x15, 18, 20, 20
DB OHP
10’s
x12, 12, 12, 12
strict laterals 5’s
3 x 8
Fri noon (commercial gym)
Pull Heavy
1A. Pullups
BW x8
+12kg x 5 PR
x4
x4
(supp grip) x6 PR
x5
x5
1B. Facepulls
15kg x 10
17.5 x 10, 10, 10
21 x 10 > 10 x 10
HS Press (one arm)
5’s x12, 12, 12
Chest supported rows
40kg x 8
55 x 8
70 x 8
80 x 5, 3
40 x 5
4A. Leg curl
15kg x 10
20 x 12
20 x 12
4B. Leg extension
15kg x 10
25 x 12
25 x 12
…
Then hydrotherapy session after for the knee.
Feeling the hammy towards the end of the leg work.
Don’t push it… hold back (on the knee). But keep working hard on upper.
Mon pm
Chiro.
Then some pullups at home
BW
5 x 5
Didn’t want to compress the spine after the chiro.
Foam Rolling earlier too, been too long since foam rolling.
[photo]40785[/photo]
Knee pic, taken a week or so ago at 10 weeks post reconstruction.
Knee looking good bro.
How often do you go to the chiro? For anything particular?
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@Birdius Maximus - Chiro more of a preventative measure for me mate nowadays as the body generally happy (read: desk jockey + sports + a car bingle many years ago = neck sore at the time), . Usually with a massage prior too (but they are currently between masseuse’s)
…
Tues noon (Commercial Gym)
1A. Dips (no rings)
BW x 15
+12kg x8, x8, x8, x12 amrap PR surely
1B. Leg curl
15kg x 12
20 x 12
20 x 12
1C. Leg extension
15kg x 10
22.5 x 12
22.5 x 12
HS Press
+10kg
warmup x 12 front
then one arm across body 3 x 8 per side
then x 12 front
BW Pullups wide grap x 5, supp grip x 6
…
Short on time due to work meetings.
Then hydrotherapy session after for the knee. New exercises in the pool, even did 4x laps of the 25m pool with flippers. Knee feeling good.
Wed pm (on the set)
Pull Heavy
1A. Bandwork 5 x 20
–ss–
1B. rear laterals 5’s
4 x 10
2A. Pullups
+7.5kg x5, x5
+10kg x4, x4, x3
2B. Kneeling Facepulls
10kg x 10
14 x 12
18 x 12, x12
Loaded Carries
2 x 20’s
x3 lengths of backyard, 60s rest
x3
x2.5
One arm rows (holding end of BB) 25kg long lever
3 x 8
Hanging Leg Raises
3 x 8
…
Testing the knee out with the carries. Iced it after just incase too, but felt ok doing the carries. Forearms gave out first. Look to introduce these back in more in the coming months.
More bike riding today too.
Thurs pm (on the set of the living dead)
Push light
1A. Ring Dips
BW
x8, x10, x10, x10
1B. Rear Laterals 5’s
4 x12
2A. Z Press
25kg BB x 8
35 x 5, x5, x5
2B. Incline DB bench
10’s
4 x15
3A. BB Hip Thrusts
35kg BB x 8
45 x8, x8
3B. LEg extension
20kg 3 x 12
3C. Leg Curls
20kg x6, x8, x8
…
Physio earlier this arvo. 12 weeks post op. All going well.
New list of rehab exercises including single leg quarter squats, walking lunges, reverse lunges too.
Slow and steady still. Staying positive, smashing weights.
Shed was 35dec C plus this arvo for the session.
Fri noon (commercial gym)
Pull Light
Conditioning work w/ 17.5kg BB:
hang clean
DL
OHP
Front squat
…
1A. Pullups
BW
x8, x6, x7 x 5 + 3 supp grip
1B. Facepulls
12.5kg x 12
15 x 10, 10, 10
2A. Chest supported rows
40kg x 6
50 x 8
50 x 10
50 x 12 > 40 x 8
2B. Leg curl
15kg x 12
20 x 12
20 x 12
2C. Leg extension
20kg x 12
30 x 12
30 x 12
Rear laterals isolations 5’s
3 x 8
HS Press (one arm)
both arms, slow neg x 10
10’s x12, 12, 12
…
Then hydrotherapy session after for the knee.
Knee feels fine after those light hang cleans etc.
(Bring on the weekend!)
Thanks for reading those who are following.
Hey Raven - looking good brother. Have some nice pull ups going on… What sort or grip and arm width do you use?