Friday morning, day 2, cycle 2
Short warm up
Tri set
Box back squat 95lbx5, 97.5lbx5, 99.5lbx5, 100lbx5, 101lbx5, 102lbx5, 102.5lbx5, 103.5lbx5
Deadlift 2x5x135lb, 6x5x145lb
Lying leg curl 5x8x30lb, 3x8x35lb
As it started snowing late in the after noon my leg got pissed. I think that I will need some assistance to sleep
Not my day.
Dead tiered and I throw my back out putting my socks. And we still have snow on the ground.
Monday is an other dayâŠ
Monday day 3, cycle 2
Got my back fixed
Walk 8 km with the dog
Gym night
Incline press db 35lbx5,4,3,3
decline press db 4x6x30lb
Machine fly 4x6x70lb
Machine chest press 3x8x70lb, 1x8x80lb
Incline hammer curl 4x4x22.5lb
Standing z bar curl 1x6x40lb, 3x6x45lb
Wrist curls 10x15lb, 20lb, 25lb
Inverted wrist curls 3x10x7,5lb
Grip work 15sec x 25lb, 35lb, 40lb
Now to rest my poor stiff back until wednesday night
Wednesday -20 with the windchill, my leg is so angry and my back is still stiff but much better
Short warm up
Deadlift 115lbx5, 4x135lbx5
Sumo deadlift 115x7, 4x135lbx7
Kept it easy because of my very painful leg and stiff back
KB front squat 4x16kgx8
Incline knee raises 4x15
Hanging knee raise 4x10
Plank on ball 4x15 seconds
My back was much happier at the end of the workout, my leg is an other story.
I feel a long winter is just a head.
Skipped gym tonight.
Snow is on the way so we put the blower on the tractor.
I also slipped in the stairs, thanks to my foot being a bit numb. So I grab the hand rail and pull some abs muscle. Boy that hurt.
Probably wonât make it to the gym tomorrow as I will have some play time in the snow, physio and who enjoy driving a 350 dully 4 doors 8â bed in a snowy town
Just realized it has been 1 year since I broke my knee today.
Yesterday I walk just under 40km at work and went up and down the rolling stairs 53 time! It was busy. Next week is black friday week.
Sunday, could not help with building a horse shelter, just too cold for the metal plate.
Very short warm up, I was kind of high on coffee to start with.
DB OHP/Clean and Press
5x27.5lb db/6x20lb db
4x27.5lb/6x20lb
3x27.5lb/6x22.5lb
2x30lb/6x22.5lb
Cable internal rotation/Cable external rotation
5x8x20lb per arm/5x8x20lb per arm
Lat pull down chin up grip/ Bent over row
5x115lb/8x27.5lb db
4x125lb/8x27.5lb
3x135lb/8x27.5lb
2x145lb/8x27.5lb
Done in just under 45 minutes
Ouch!!
Hope the abs are recovering!
Monday
1 hour walk with my mom and the dog
Short warm up
Back squat/Deadlift/Leg curl
5x95lb/5x95lb/8x30lb
5x100lb/5x115lb/8x35lb
5x101lb/5x135lb/8x35lb
5x102lb/5x135lb/8x35lb
5x103lb/5x135lb/8x35lb
5x105lb/5x145lb/8x40lb
5x105lb/5x145lb/8x40lb
5x105lb/5x145lb/8x40lb
Rower
125m 0:35
250m 1:10
500m 2:05
1000m 4:32
That is it, I am done. Maybe my back was not ready for so much.
Felt pretty good since last work out
Today is first day of the Black Friday sale. I stopped counting distance and number of time I went up the stairs at lunch. That was 16km and 27 stairs.
Wednesday night
No real warm up, because I bet I did a walk marathon already
Incline DB press/Decline DB press
5x35lb db/6x30lb bd
4x35lb db/6x30lb db
3x37.5lb db/6x32.5lb db
3x37.5lb db/6x32.5lb db
Machine fly/Machine chest press
4x6x80lb/4x8x90lb
Incline hammer curls/Z bar curls
4x4x22.5lb db/ 6x45lb, 3x6x50lb
Wrist flexion/Reverse wrist flexion/Grip work
3x10x20lb db/3x10x10lb db/2x15secx50lb db, 15secx55lb db
Thursday
Calmer at work
Easy warm up
Deadlift/Sumo deadlift/Back extension
5x115lb/7x115lb/10
5x135lb/7x135lb/10x10lb
5x135lb/7x135lb/10x10lb
5x145lb/7x140lb/10x10lb
5x145lb/5x140lb/10x10lb
Goblet squat/Incline knee raise/Hanging knee raise/Plank on swiss ball
8x16kg/15/10/15sec abs still not perfect
8x20kg/change to flat leg raise 15/10/15sec abs start to hurt
8x20kg/15/10/15sec ok not good
8x20kg stopped the abs work for now
It is kind of wild at work, black friday and full moon at the same time 
But since the program change, I have a shit tone more of energy.
Sunday, day 1, cycle 4
My leg is sore/stiff from all the walking thanks to the black friday madness.
Short warm up, lots of energy.
DB OHP/DB clean and press hammer grip
27.5lb dbx5/22.5lb dbx6
27.5lb dbx4/22.5lb dbx6
27.5lb dbx3/22.5lb db x6
27.5lb dbx3/20lb dbx6 was suppose to go 30lb but no that was not happening today
Cable internal rotation/Cable external rotation
5x8x20lb per arm/5x8x20lb per arm
Lat pull down chin up grip/ Bent over row
5x115lb/8x30lb db
4x125lb/8x30lb
3x140lb/8x30lb
2x150lb/8x30lb
Rower conditioning
125m: 0:31
250m: 1:00
500m: 2:10
1000m: 4:30
That just leave me in a puddle of sweat.
Monday, day 2, cycle 4
No long walk with my mom and dog. It is warmish and rainy so we are in slush. I slipped and it did not felt good. I limited my outside time in the damp.
Gym night short bike warm up, came in kind of ampâd up.
Box back squat (5 rep)/Deadlift (5 rep)/Leg curl (8 rep)
95lb/115lb/30lb
100lb/135lb/45lb
102lb/135lb/45lb
105lb/135lb/45lb
107lb/140lb/45lb
107lb/145lb/45lb
107lb/145lb/45lb
108lb/150lb/45lb
A bit stiff in the left lower leg/knee but feel very good over all.
Still very far from pre accident number but all numbers are going up nicely.
It is flattering to have a lady comment on my âbig weightâ knowing that I have destroyed my knee.
I am still constantly hungry, I donât have craving for a particular food just starving.
Also all my t-shirt are feeling tight around the chest/shoulder/back and are riding up. Really annoying. I tried some larger size and they look like a tent at the mid section.
Wednesday, day 3, cycle 4, slush everywhere my knee is sore.
Incline DB press/Decline DB press
5x35lb db/6x32.5lb bd
4x35lb db/6x32.5lb db
3x37.5lb db/6x35lb db
3x37.5lb db/6x35lb db
Machine fly/Machine chest press
6x80lb/8x90lb
6x90lb/8x100lb
6x90lb/7x100lb (rep 8 did not really happen)
6x90lb/8x90lb (that was really hard but made it)
Incline hammer curls/Z bar curls
4x4x22.5lb db/ 6x45lb, 3x6x50lb (next time, those could up a bit)
Wrist flexion/Reverse wrist flexion/Grip work
3x10x20lb db/3x10x10lb db/3x15secx60lb db
Forced myself to bike 15 minutes, not painful but I just hate stationary so much. Got good speed. I still want to run but still not possible.
If someone see me run, you better run too. And I will be the one eaten by the monster.
Friday morning, day 4, cycle 4.
I feel good and solid, last night chiro really helped my knee.
Deadlift (5 reps)/Sumo deadlift (7 reps)/Back extension (10 reps)
115/115/10
135/135/10
140/140/10
145/140/10
150/145/10
KB front squat/candle leg raises/knee raises/plank on ball
16kg/15/10/15sec
20kg/15/10/15sec
20kg/15/10/15sec
I could try a heavier kb next time, that would be 24kg
Sunday, wet cold day, my leg is not happy. I could not sleep much due to the pain.
day 1, cycle 5
Easy warm up
DB OHP (5-4-3-2 reps)/DB Clean and press (6 reps)
27.5lb/22.5lb
27.5lb/22.5lb
30lb/22.5lb
30lb/22.5lb
Cable internal rotation/cable external rotation
5x8x20lb per arm/5x8x20lb per arm
Chin up grip lat pull down (5-4-3-2 reps)/DB Bent over row (8 reps)
115lb/30lb
125lb/30lb
140lb/32.5lb
155lb/32.5lb
Rowing conditioning
125m 0.30
250m 1.00
500m 2.11
1000m 4.35
I was tired from the lifting and lack of sleep. I almost did not start the 1000m so I decided to just go easy. No need to kill myself today.
Even going slow, I finished breathing hard and drench.
On the good side my leg was much happier at the end of the session.
You were still close to your 500m pace so Iâd say you were moving pretty good.
How about that damn plate? Are you getting it replaced or removed or something itâs been ages since youâve written anything about ir
Welcome to the free system. I should get a call, if I am lucky I may have a week warning to prepare. And the when is pretty much when they call me. But it should be before the end of April 2019.
I hope many will decline a surgery around x-mas time but I donât keep my hope too high.