T Nation

Donnerschweer 2018 Training Log


#186

Today’s project: find a new orthopedic surgeon, private or public. I don’t give a fuck anymore. As long as his/her standard or above just walking. By the way, the injury site does not hurt at all but an inch or two over it is hell.


#187

Good luck! I can only tolerate doctors who understand my lifestyle.


#188

Found 2 possible ortho surgeons. One maybe very busy as he is the Mtl Canadien surgeon but he seem to like to work with hard headed athlete. The other one just do knee. Maybe I can see someone in not too long.

I am at the point where I don’t care if I have to pay, I am done with our useless public system.


#189

So I am going with the CH ortho surgeon. August 14! If he can fix pro hockey player, he should be able to help me.

Today work out, tired, the knee wake me up early most days in the last couple weeks.

Day 1, cycle, 7, week 4

5 minutes bike, moving better

Bench press 90lb 3-4-3-3-3 / Hammer grip bench press 27.5lb db 10-10-10-10-10

Incline close grip bench 60lb 6-6-5-5 / Over head triceps extension 22.5lb db 8-8-7-6

Push up 9-6-7-5

Lying triceps extension 4x10 10lb db / Assisted dips 9-8-8-7

Mt knee got sore and cranky by the end of my evening shift. It was very slow night so that was ok.


#190

I was running on fumes today so I cut the work out short. I had a crap food dinner afterward (poutine topped with bacon, chicken and onions)

Just 5 slow minutes on the bike

Assisted pull up 9-87-6 / Straight arm lat pull down 200lb 4x6
Up right row 60lb 3x5 / behind the neck OHP 40lb 3x8
Chest supported row (should be t-bar but saving the knee) 30lb db 3x6
Lying biceps curls 20lb db 6-4-4/ EZ bar biceps curls 40lb 8-8-6

It was silly customer day (friday the 13) at work, my patience was getting a bit low or it may just have been that day of the month. Whatever, I did control myself and not insult any clients. Even the one who ask for shoes that the laces don’t come out done all the time. No I did not say to learn to tie your shoes like a grown up.


#191

Sorry you’re having it so rough🤗


#192

Day 1, cycle8, week 4

5 minutes assault bike, moving slow but no pain

Bench press 90lb 4-4-4-3-3 / Hammer grip bench press 27.5lb db 10-10-10-8-8

Incline close grip bench 60lb 6-6-5-5 / Over head triceps extension 22.5lb db 8-8-7-6

Push up 9-8-7-5

Lying triceps extension 4x10 10lb db / Assisted dips 9-8-8-7

Calf raises 3x15 80lb
Single leg curl 3x8 15lb, that is all my left leg can do.

Wednesday I will try a leg day.
My left leg is starting to melt, I can see a clear size difference. I can wrap my hands around just above my left knee and touch my fingers. Not on the right side which is also getting smaller from not doing much.


#193

Day off, start of week 5.

The leg felt good so I only used the bad leg to push myself up stairs, no cheating. It is weak!. There is no way I can down down stairs in full slow control. It is way too weak and it hurt past a certain flexion.

Tomorrow it is leg day.


#194

Leg day, week 5

Assault bike 5 minutes

Squats on 10lb plates 8x bw, 8x5lb db, 2x8x7.5lb db / alternating lunges 3x12
Deadlift 3x8 65lb (sad) / single leg curls 3x8 15lb
Sit fit crunch 3x15 / reverse leg crunch 3x15 /calf raises 3x15x80lb
Leg press single leg 3x8

Spinning bike 5 40 seconds slow fast cycles

Now to get up stairs for a shower


#195

My legs are sore from that easy work out. I still did some rehab work before my work shift. And I do stairs one step at the time all going up with the bad legs no cheating.

That leg feel very skinny compare to the right one. I can feel my gym legging much looser in the tight and butt area.

Tomorrow I have physio in the morning and a workout after work.


#196

Modified day 3, cycle 8, week 5

5 minutes assault bike

Assisted pull up 9-8-7-7 / Straight arm lat pull down 200lb 4x6
Power clean 55lb 3x7 / behind the neck OHP 45lb 3x7
Chest supported row (should be t-bar but saving the knee) 32.5lb db 3x6
Lying biceps curls 20lb db 6-6-6/ EZ bar biceps curls 40lb 8-8-6
Reverse preacher curls 40lbx 10-8-8 / Hammer curls 15lbx 10-10-8

Additional leg work
Single leg press 3x5 the left leg find it very hard.
Calf raises 100lb 3x15
Leg curls 30lb 3x7 the shin muscle hurt a lot during the flexion where the plate is.

The physio worked a lot on the quad patella tendon. I need to ice it.


#197

Day 1, cycle 8, week 5

5 minutes assault bike

Bench press 90lb 4-4-4-3 / Hammer grip bench press 27.5lb db 10-10-10-8

Incline close grip bench 65lb 6-6-5-4 / Over head triceps extension 22.5lb db 8-8-8-8

Push up 10-9-8-8 / BW squat 5-5-5-5 / single leg press 5-5-5-5

Lying triceps extension 4x10 10lb db / Assisted dips 9-8-7-7 /single leg curl 5-5-5-5

I still can’t feel the left leg muscle work much, The leg press is hard as hell and that is just the sled not weight on. But it is getting a bit easier to do.
I had to go grocery shopping after and could barely lift my foot off the ground so it is tired.


#198

I dropped an other 2 lb. I did up my calories. I really want to put on muscles not loose it.


#199

Day 2 (legs) week 5, cycle 9

7 minutes spinning bike (talked with the coach, who also had a chat with my physio)

Squats with heels on plates 5x6 10lb db
Deadlift 65lb 5x10 / Single leg press 5x6 per leg
Sit fit crunch 3x15 / funky leg raises 3x15 /calf raises 3x15 100lb

Rowing machine 6 minutes (30 second fast/30 second slow) that was easy on the knee.

The mental/emotional part is getting hard. I am getting aggressive/impatient. I can’t focus. I find this having to be quiet very stressful. I would so go for a run or do some explosive work. I even get road rage at Costco, never mind on the road. I am luck to have a big ass truck so I can’t speed so much.


#200

Sorry your injury is causing so much mental stress! Maybe punch a punching bag???


#201

Tough journey Donner.
It’s a long road back girl.
Keep focus on the biking, it gets the blood flowing, strengthens the tendons and is overall just good.
Personally I would do a bit more than 7 minutes.


#202

day 3, week 6, cycle 9

8 minutes spinning bike

Assisted pull up 9-9-9-7-6 (neutral grip) / Straight arm lat pull down 200lb 5x6
Up right row 60lb 4x6 / behind the neck OHP 45lb 8-6-6-6
Chest supported row 32.5lb db 3x6 /single leg curl 15lb 3x10 (feel good but hard)
Lying biceps curls 20lb db 3x6/ EZ bar biceps curls 40lb 3x8
Reverse preacher curls 40lb 8-6-8 / Hammer curls 15lb 3x10

6 minutes of rowing interval. Did 1000 m got a peak speed of 42 m/s. This is kind of fun, the boy friend join in at the end which is not good as the competitor in me kicks in and I will push too hard and could hurt that stupid leg.


#203

Physio morning. Not much knee pain but vert stiff ankle and super sore muscles. 3 needles in the calf. Some extravagent muscle reactions. 2 more in the quad, almost as bad as the calf.

Be the end I could do a step down and back up with mild discomfort.


#204

Day 1, week 6, cycle 10

The left leg was sore AF most of the morning. I have bruises were the physio placed the needles. The tape (new type of tape) is still on no itching.

5 minutes bike did an extra 5 this morning at the physio.

Bench press 90lb 4-4-4-4-3 / Hammer grip bench press 27.5lb db 10-10-10-9-9

Incline close grip bench 65lb 5-5-5-4 / Over head triceps extension 22.5lb db x10 + 25lbx 8-7-6

Push up 9-8-7-6

Lying triceps extension 4x10 10lb db / Assisted dips 9-9-8-7

No leg work to let those sore muscle relax but did 1000m on the rowing machine with 4 30 seconds sprints.

I was able to climb the gym stairs easily (almost felt even with the right leg) Going down still is hard work and hurt around the knee cap but better.


#205

Second day off the gym, I had to work today. They needed a grown up to keep things in order.
Yesterday my knee was quiet sore from the physio, today it is much better.

I think we will go for a nice after dinner walk later tonight. Tomorrow is leg day :slight_smile:

We also got new hiking boots in the store, I am trying very very hard to find an excuse to NOT get them. Does heavy hiking boots count as leg training? Those nice beast are pretty heavy boots