Thanks! I’ll give it a try.
Hah, never thought my thread would be the happening place for running. I hate what I’ve become. On that topic.
Running
Treadmill 20 minutes 8mph
Incline 3
Notes: Care factor is just shot on running, but I’m getting something in. Woke up at 197.4 this morning. I’m going to pretend that it’s just rapidly accumulated left leg muscle.
I’d say this is pretty Ironic
As a long time lurker, I am almost ashamed that is my first contribution haha
No worries man, I’m happy to have someone with experience field that question. I’m hoping this log will help anyone recovering from an ACL injury, and getting back into running will be sure to help. Thanks for being a reader!
Car deadlift simulator 3 plates
4x10
1x20
Notes: Still not really hitting my limit, but this was getting more taxing. Right elbow is really the x-factor. Knee is handling the load well.
Reverse hyper 140
5x12
superset w/
Standing ab wheel
5x8
Buffalo bar squats
5xBar
5x100
5x140
30x195
Notes: Wasn’t able to do birthday squats on my birthday, so here they are now. This was definitely taxing; had to pause at the top of rep 20 to catch my breath before moving on. Still moving slow and controlled, but it’s feeling much more natural. My knee seems to be feeling stronger with all the work I’ve been putting it through.
General notes: Woke up at 197.6. Weight has been climbing steadily. Probably some of it regaining muscle in the injured leg, but I’m going to keep an eye on my diet as well. I’m eating cleaner and I’m leaner than I was the last time I was at 198, but I know my portion sizes are getting pretty nuts. Once I get my training sorted out, I might try to drop a few pounds and hold there for a touch, but we’ll see. I may end up putting on some more weight as the leg comes back.
I’ll be training later today, but just got back from a medical appointment and got some cool news.
My resting heart rate is back down to 50. After the injury, it jumped to the mid 70s, and it’s been slowly getting back to normal. I imagine the running has helped out as well.
Blood pressure came in at 110/72, which is pretty good for me.
Oh yeah, and my arm was so big I broke the blood pressure machine and they had to do it manually, haha.
The whole “rebirth of the Juggernaut” thing is coming true; I’m coming back from this stronger and better than I was.
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Awesome new man, I’m really happy for you!
Arm broke the blood pressure machine. Cool.
@furo Thanks dude! Been good having you as my brother in arms with leg injuries.
@biker Haha, I made it sound more dramatic than it is. It’s not like it blew up, but it wouldn’t register any vitals. Still, anytime I have to move up a cuff size I’m happy.
Axle bench press
5xAxle
5x75
5x115
5x165
5x230
3x260
10x290
19x230
Notes: Warm ups felt terrible, but work sets were smooth. I’ve noticed this trend with benching. Left shoulder is still tweaked from squats, but it’s different pain than I was dealing with impingementwise.
DB hammer curls 50
5x8
DB lateral raises 10
5x15
Notes: Performed in between sets of benching.
Incline DB bench restpause DROPSET 50lbs
(4)1x20
(3)1x12
(2)1x10
(1)1x8
(0)1x9
5 minutes NG chins (various grips)
73
Notes: I like this approach, but I never seem to make much progress on it. I think I need to start adding more time to get more volume in, and then gradually phase time out again and try to get in more density.
T-bar rows DROPSET
5x6plates
5x5plates
5x4plates
5x3plates
5x2plates
5x1plates
General notes: Woke up at 195.2. May have finally shed some of the weight I was holding. Elbow is feeling better. Not 100%, but in the right direction.
(6) Axle mat pulls
10x246
10x266
10x286
10x306
10x336
Notes: First 4 were deadstop, last was touch and go. Feeling more and more confident, so planning on increasing ROM and weight each week. Mechanics are feeling smooth.
Reverse hyper 180
5x8
Superset w/
GHR sit up
5x10
Buffalo bar squats
5xBar
5x100
5x140
1x175
30x205
Notes: This felt even better than the set of 195 last time. It’s tempting to just get real stupid on these, but I’m trying my hardest to keep thins reigned in.
General notes: Woke up at 194.0 I’ve got video of the squats that I will upload later. I’m trying to document as much of my rehab as possible.
Here is the video
So I don’t want to be all picky, but it looks like as you sink down and then start to come out of the hole, your hips are rising a little bit before the bar starts moving upward. I figure this will improve as you get used to squatting again. Just wanted to give a friend’s perspective.
I agree with taking videos to document your rehab (and, in general, progress). Not for the sake of posting them to Instagram or anything, it’s just nice to keep a bit of a video log of your progress to show how far you’ve come and remember particular milestones.
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Yeah, I’m pretty much relearning how to squat after 6 months off. My very first time was all sorts of jacked up, but I’m picking things up as I go. I’m also leading VERY heavily with the hips to try to spare the knees.
And as much as I enjoy seeing how far I’ve come, I’m ultimately hoping that this will be able to help others in a similar situation. When I initially ruptured the ACL, everyone as acting like it was a death sentence, and I figured it would be nice for folks to see someone go through the entire process and come back to normal. Call it a big “so there”, haha.
Appreciate the feedback dude. Been nice having you in my corner through this process.
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Some 30 second BW deep squats interspersed during the day helped me too mate. Helps to loosen up my hip zone nicely.
Appreciate the advice dude. Amazingly, my hips are actually they loosest they’ve been in probably a decade. All the box squats to a super low box seemed to pay off. The very first time I got back into squats, I was hitting depths I hadn’t seen in a long time, haha.
Treadmill
Running 25 minutes at 8mph
Incline 3
Notes: Ran with garage door closed. This is really starting to suck. I imagine minor weight gains might be impacting things. I’ve at least found a decent show to take my mind off things. Going to do a 2 a day with a medley later.
Woke up at 196.0.
You’ve been watching TV this whole time?
Tablet, but yeah. Something with subtitles to occupy my eyes. It was actually a decent way of keeping my stride from getting too bouncy, haha.
OK, subtitles on a tablet doesn’t sound super fun. At first I was just kidding around, but that’s an interesting point about adjusting your stride. Did looking in a particular spot improve your stride and make your treadmill work more effective?
I can definitely tell when I take my eyes off the screen, because I tend to veer toward my heeling leg. It seems to keep me centered, which is nice. Also keeps me from clock watching.
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Medley 50’
100lb prowler push
100lb keg run
Back to prowler
Empty prowler backwards drag
5 rounds
Notes: This was a legit medley. First one in a LONG time. My footspeed is garbage on the keg, but I expect that. For the most part, it was just building confidence in the knee. I still need to take things cautiously, but I really feel like I can start opening up again.
Cheat meal Jack in the Box. Inside of a bacon sourdough burger, inside of a jack’s spicy chicken, 2 tacos and small curly fries.