Day off again today. Maybe an evening walk with the bf and the pooch.
I cave in and got myself an early b day gift, my knee is super happy. I bought some kick ass Lowa trekking boots.
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Made it to the gym bike 12 minutes, tried to get going but no. Too sore and tired.
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Sorry, hun. Life can be a bitch! Wish I had a magic wand, wait Iâd never want to be a guyâŠhope I cracked a smile. Take care trooper!
48 hours off, due to synvisc injection. That was todayâs fun.
I will have to pester the original surgeon to get the plate out unless I want to dish 9k.
Next step will be a PRP and stem cell injection in the knee, none of which is covered here in Qc so 4k out of my pocket. But with that I should be able to hike, bike and do some ok ish work out.
The final finding is a nice hole in the cartilage not in a weight bearing spot but still it will cause extra wear on the joint, there is also a pretty bad spot where no cartilage is left.
Most of the pain is cause by the plate, which surgeon hate to remove and seem like less then 5% do come out. Since I had issue with my elbow, this one is also coming out. That will be a 2 months/8 weeks couch vacation, when ever it happens.
I should be able to ride too but no crazy wild beast.
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Back in the gym tonight!
My knee is still a bit sore from the injection and I have a lovely rash from the band-aid.
Day 1, cycle 1, week 1: fresh start, trying to find a work out that wonât kill the knee
Back cable fly 4-6-8-10 rep (40lb, 40lb, 25lb, 25lb)/Supinated seated row 4-6-8-10 rep (100lb all 4)
Wide lat pull down 10-8-6-4 (75-90-90-105 lb)/Neutral pull down 10-8-6-4 (90-90-105-105 lb)
Candle leg raise 5x12/russian twist 5x10/abs crunch 5x15
BW bad leg extension 5x20
Ended with slow with moderate 5 minutes bike
My knee feel awesome this morning! 
Adhesion in the shin are still pain full 
Still no pain or stiffness in the knee
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Friday, day 2, cycle 1, week 1
Last night was chiro, this morning was physio. After 3 weeks off it was time. Boy did he worked hard.
Cut this leg work out a set short on every thing.
Goblet squat 3x6 35lb/deadlift 3x12 95lb
Sumo squat 3x10 35lb/back extension 3x12/sumo deadlift 3x10 90lb
Calf raise 4x8 120lb toe out toe in/seated calf raise 4x8 45 lb/toe raise 4x8 just the machine.
Sumo deadlift hurt less but deadlift donât hurt much any way. Both squats are annoying and hard.
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Sunday, day 3, cycle 1, week 1
Bench press 90lbx4, 90lbx6, 80lbx8, 80lbx10/close grip press 27.5lb db 4-6-8 reps, 25lb dbx 10
first 90lb and 80lb sets were easy,
Incline fly 10lbx10, 12.5lbx8, 15lbx6, 17.5x4/chest fly 10lbx10, 12.5lbx8, 15lbx6, 15lbx4
That was just right
front shoulder raise 12.5lbx10, 10lbx10, 7.5lbx2x10/back shoulder raise 7.5lbx3x10, 5lbx10/overhead press 35lb bar x 2x12, 25lb bar x 2x12
Front shoulder raise at 12.5lb db were very hard. Goal for this super set is to use the same weight for all 4 sets.
Goblet squat 35lb 3x8/back squat 45lbx8, 55lb x8, 65lb x8 (all to an 18" box)
Squats felt good, paid close attention not to let myself drop to the box.
5 minutes bike with moderate resistance
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Monday, day 1, cycle 2, week 1
10 minutes bike moderate tension, moderate sped. I still hate indoor biking. But my knee is ok with it.
Back cable fly 6-6-10-10 rep (40lb, 40lb, 25lb, 25lb)/Supinated seated row 4-6-8-10 rep (130lb, 115lb, 100lb, 100lb)
Wide lat pull down 10-8-6-4 (90-105-105-110 lb)/Neutral pull down 10-8-6-4 (90-90-105-105 lb)
Candle leg raise 5x12/russian twist 5x10 using 10lb 3x and 25lb 2x/abs crunch 5x15
Extra leg work
Goblet squat 40lb db to a 18" box 3x10/back squat 65lb to a 18" box 3x8
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Indoor biking is boring as hell. I hate it too.
Glad that the knee is ok with it.
Thursday: Day 2, cycle 2, week 2
Back squat to 18" box 4x6 65lb/deadlift 4
x12 95lb
Sumo squat 4x10 45lb/back extension 4x12/sumo deadlift 4x10 95lb
Calf raise 5x8 120lb toe out 5x8 toe in/seated calf raise 5x8 45 lb/toe raise 5x8 just the machine.
Physio tomorrow morning
I have decided to reduce my work load and trouble so I am selling one horse and kicking my boarders out as I still canât do any real work on the farm. I am just keeping my 2 yo giant baby and my older solid show horse for now. If I canât ride for real by the spring they will go also. I am not the one to enjoy some laid back riding or own pasture ornament.
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Friday: day 3, cycle 2, week 2
Physio morning: 12 minutes slow horizontal bike
3 needles (1 calf making the pinky toe twitch, 2 in the quads 4" over the knee; one made it to the bone, the other caused some very uncomfortable contractions)
Gym night
Bench press 95lbx4, 90lbx6, 85lbx8, 80lbx10/squeeze press 30lb dbx4, 27.5lb dbx6, 27.5lb dbx8, 25lb dbx10
Incline fly 10lb dbx10, 12.5lb dbx8, 15lb dbx6, 17.5lb dbx4/chest fly 7.5lb dbx10, 10lb dbx8, 12.5lb dbx6, 15lb dbx4 That was a bit too easy
Front shoulder raise 2x10x12.5lb db + 2x10x10lb db/back shoulder raise 4x10x7.5lb db, overhead press 4x12x35lb
Finished with 5 minutes of assault bike 30 seconds as fast as possible/30 seconds easy
This week was also my if it is not on any social media, it did not really happen!!! So yeah me!
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Sunday: day 1, cycle 3, week 2
10 minutes of boring bike,
Back cable fly 4x50lb, 6x45lb, 8x40lb, 10x40lb/Supinated seated row 4x130lb, 6x115lb, 8x100lb, 10x100lb
Wide lat pull down 10x75lb, 8x90lb, 6x95lb, 4x100lb /Neutral pull down 10x75lb, 8x90lb, 6x115lb, 4x115lb Used a different machine for the wide pull down felt a lot heavier
Candle leg raise 5x12/russian twist 5x10 25lb plate/abs crunch 5x15
Extra leg work
back squat to 18" box 10x45lb, 3x10 65lb/goblet squat to 18"box 4x10 50lb
The weather is stormy and the hard wear in my leg is very uncomfortable. Tomorrow is labor day but the gym is still open. And I have one more person coming to see my horse.
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Labor day Monday, day 2, cycle 3, week 2
No bike, it is so bloody hot and humid, even the AC in the gym canât keep up!
Back squat to 18" box 2x6 65lb, 2x10 70lb/deadlift 2x12 95lb,2x12 105lb
Sumo squat 4x10 65lb/back extension 4x12/sumo deadlift 2x10 95lb, 2x10 105lb
Calf raise 5x8 120lb toe out 5x8 toe in/seated calf raise 3x8 55lb,2x8 45lb/toe raise 1x8 just the machine 4x8 2.5lb
I sweat like a pig today, ended covered in chalk.
Tomorrow is rest day.
Felt sorry that a young girl was finding my leg work out impressive. Her coach told her that she would be there soon, but that I was coming off a crazy injury so I was doing good considering .
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Wednesday, day 3, cycle 3, week 3
Work was crazy, we have a big sale and today the first 250 costumer got a scratch ticket and one was 500$. So there was a line up before opening. I clocked about 25 km of walking during my shift.
Made it to the gym on an empty tank even with a nice snack before end.
Bench press 95lbx4, 90lbx6, 85lbx8, 80lbx10/squeeze press 32.5lb dbx4, 30lb dbx6, 27.5lb dbx8, 25lb dbx10
Incline fly 10lb dbx10, 12.5lb dbx8, 15lb dbx6, 20lb dbx4/chest fly 10lb dbx10, 12.5lb dbx8, 15lb dbx6, 20lb dbx4 That was a bit too easy
Front shoulder raise 3x10x12.5lb db + 1x10x10lb db/back shoulder raise 2x 10x 10lb db, 2x10x7.5lb db, overhead press 4x12x35lb
finished with some slow rowing 3 x250m (just over 1:10 minutes) and one 500 m in 2:25 minutes
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By mid afternoon, after an other crazy morning at work, my super me went to bed. I was drain and so much so that my co workers asked me if I was ok.
No gym tonight, I got a date with the couch instead.
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Physio morning. No pain but since using the box squat, my knee is not a flexible. So I will try deeper squats on leg day and keep the box for the other days
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gym night friday
day 1, cycle 4, week 3
5 easy minutes assault bike
Back cable fly 2x4 60lb, 2x8 45lb/Supinated seated row 4x130lb, 6x115lb, 8x100lb, 10x100lb
Wide lat pull down 10x75lb, 8x90lb, 6x90lb, 4x95lb /Neutral pull down 10x75lb, 8x90lb, 6x95lb, 4x115lb Used a different machine for the wide pull down felt a lot heavier
Candle leg raise 5x15/russian twist 5x10 25lb plate/abs crunch 5x15
Extra leg work
back squat to 18" box 10x45lb, 2x10 65lb/goblet squat to 18"box 2x10 50lb
my knee was some what sore, maybe from the physio treatment.
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Sunday afternoon, empty gym!
Day 2, cycle 4, week 3
7 minutes of slow easy bike. My knee does not like the near 20 oC in the last few days. So it needed some slow warm up.
Back squat to 18" box 2x6 65lb, 2x10 70lb/deadlift 3x12 115, 1x12 105lb
Sumo squat 2x10 70lb, 2x10 65lb/back extension 4x12/sumo deadlift 4x10 105lb
Calf raise 5x8 120lb toe out 5x8 120 lbtoe in/seated calf raise 4x8 55lb,1x8 45lb/toe raise 4x8 5lb
last leg day was near 40oC and today it is under 20oC. I absorbine rub the knee after the work out not with the jr stuff but the horse version!
I will have to do some squat work off the box as it seem that mobility goes away fast so maybe some body weight work.
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Cold wet Monday
Day 3, cycle 4, week 3
50 minutes walk with Lucifer
15 minutes bike
Bench press 95lbx4, 90lbx6, 85lbx8, 80lbx10/squeeze press 32.5lb dbx4, 32.5lb dbx6, 30lb dbx8, 27.5lb dbx10
Incline fly 10lb dbx10, 12.5lb dbx8, 17.5lb dbx6, 20lb dbx4/chest fly 10lb dbx10, 12.5lb dbx8, 17.5lb dbx6, 20lb dbx4 That was a bit too easy
Front shoulder raise 3x10x12.5lb db + 1x10x10lb db/back shoulder raise 3x 10x 10lb db, 1x10x7.5lb db, overhead press 4x12x35lb
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