Sunday night gym session.
Bike with sprints (getting a bit faster) 10 minutes
Bench press 1x5 (45) 1x5 (85) 3x5 (95) 3x2 (105)
Deadlift (first time since november accident) 1x5 (45) 1x5 (95) 1x5 (115) 2x5 (135)
Seated OHP 3*10 (25db)
Leg press 1x10 (135) 3x10 (180)
Skull crusher 3x10 (40 EZ bar)
Single leg squat 3x10 each leg
Hip thrust 2x8 (60) that was hard on my knee (hip bridge is easier)
Cable press 3x10 (100)
Starting to think of getting back on a program that will suite the crazy older banged
up adrenaline junky. The boyfriend refuse that I get back on a horse before the ortho clears me.
Tuesday
It is slushing/snowing, my knee, ankle and foot are not happy. My foot is kind of numb/tingly
Gym night any way
10 minutes bike around 80 rpm so getting a bit faster on steady easy speed
Lower
High box back squats 1x10 bodyweight, 1x10 (45), 1x10 (65), 1x10 (85), 2x10 (95)
walking lunges (15lb db) 4x8
Pull thru 1x10 (85) 3x10 (140) That stack is much heavier then the one on the smaller station.
Now rub down with voltren and cuddle with the devil
Tomorrow is a long day in the damp cold
It is still snowing and the ground is soft. Walking in that shit is killing me. Now sitting on the couch, fully drugged up on advil and votaren gel. Maybe cutting that leg off would fix it.
The ankle is the loudest at the moment.
Seriously thinking of a safer, less in the elements job
As long as my ankle is wrapped in tape it is happy.
Saturday
Bike 10 minutes not pushing but faster then yesterday
Chin up 2x4, 4x3
Back squat 1x5 (45), 1x5 (65) 1x5 (85) 3x5 (95) my left leg move kind of slow. So I have to really pull down
Landmine row 4x8 (50)
Single leg squat 5x10 each leg
Muscle clean 4x8 (65)
Hammer curl 4x8 (20)
Leg extension 3x10 (35)
Leg raise 3x10
Sunday night
10 min bike, up the resistance by 1 and still a bit faster but no pushing
Bench press 1 x 5 (45), 1 x 5 (65), 1 x 5 (85), 1 x 5 (95), 1 x 3 (105), 3 x 1 (110)
OHP 1 x 5 (45), 1 x 5 (55), 1 x 5 (60)
Leg press 1 x 10 (135) 3 x 10 (180)
Pull thru 1 x 15 (140), 1 x 10 (180), 3 x 10 (240) light stack
Crunch 1 x 15 (25), 1 x 15 (30)
Question: is it normal for some one with a low rest heart beat to be cold all the time?
This week rehab work
Terminal knee extension 20
hip bridge 40 (30 lb db)
leg extension 30 (40 lb)
leg curl 30 (25 lb)
kick back 20 (20 lb)
banded abd/add 3 x 10
squats 5 x 30lb, 5 x 60lb, 5 x 80lb, 5 x 85lb
single leg squat 3 x 10
Morning rehab work.
Every thing below the knee is stiff and some what painful.
Terminal knee extension 30
Leg push down 30
Hip bridge 50 x 30 lb
Kick back 20 x 20 lb that hurt a lot by the 15 rep
Leg extension 30 x 40 lb
Leg curl 20 x 35 lb
Banded sideway walk 3 round trip of the basement
Back squat 5 x 30lb, 5 x 60lb, 5 x 80 lb, 10 x 85lb
Gym night after sitting in the cold all day teaching.
10 minute bike
OHP
10 x 30lb, 10 x 40lb, 5 x 45lb, 5 x 55lb, 5 x 60lb
Decline db press 3 x 10, 30lb should have used 35 but nothing else was available below 60
Dip 3 x 5
Skull crusher 3 x 10, 40lb
Step up 3 x 10 per leg
Leg press 3 x 10, 180lb
Ab crunch 3 x 15, 30lb kb
Tomorrow first aid and CPR refresher, 8 hours of boring but important stuff. Like call 911, I need an ambulance for myself. I think I broke my leg. Yes the only time in 20 years that I needed to call 911, it was for ME.
I hate braking bones, especially that I seem to go all out when I hurt myself.
deadlift 5 x 45lb, 5 x 95lb, 5 x 115lb, 9 x 135
chin up 3 x 5
clean 1 x 10 50lb, 2 x 10 60lb
hip bridge 3 x 20 60lb
seated row 1 x 10 80lb, 2 x 10 90lb
leg curl 1 x 10 35lb, 2 x 10 45lb
wood chopper 3 x 15 50lb
No real work but rehab single leg exercises.
I am seeing my ortho surgeon tomorrow.
Friday my physio want to try dry needling my hamstring and glutes.
That give me a few days to get ready, I am not a big fan of needles in general
My surgeon is a (ā¦) fill in the blank.
Nothing is broken so I am good. Tendons and ligaments are an issue only if they fully thorn other wise they will heel regardless.
And it is normal to have some pain but not too much.
Went to the gym last night to blow some steam as I was still pissed from the surgeon.
Bike 10 minutes slow
Bench press 5 x 70lb, 5 x 80lb, 7 x 90lb
cable fly 10x 60lb, 10 x 80lb, 10 x 100lb
seated ohp 3 x 10 (25lb db)
leg curl rehab work very light because of the pain in my shin
leg press 2 x 10 x 180lb, 1 x 10 x 200lb
back extension 3 x 10 (25lb plates)
leg raise 3 x 12
I seem to attract the annoying peep. A younger lady in shape (round is a shape) asked me if I was scared of becoming big using 25lb db doing OHP. She was using 5lb db.
I am at a point in life where I donāt care much to offend people I donāt know. So I told her, that I prefer my shape over hers.
No gym tonight, I put on the wrong pants today and my scar is a bit raw
10 minutes bike not fast but good
Squat 5 x 45, 5 x 65, 5 x 75, 5 x 85, 8 x 95
No box was available so I was nervous of my knee giving out so I was a bit careful.
Pull down 3 x 10 90lb
Seated row 3 x 10 90lb
goblet squat 3 x 10 40lb
single leg hip bridge 3 x 10 25lb
ab crunch 3 x 10 40lb
Good day over all. I survive the physio dry needling and it actually feel better.
But he told me to slow down and not push so much. I am so frustrated, bored and sore so I donāt sleep much these day but
I finally got my truck back from the shop, looking like a new sexy beast.
Take it easy, have a look at @Frank_C log, he did surgery in december.
Did what he could and worked around the wounded area.
Work on upper body strength and let the bones heal.
Do needling is good. Iām doing it for all sorts of ailments. I had my neck and knees done on Thursday.
Is there any chance that you injured your knee and/or ankle when you broke your leg but it was missed because everyone was focused on putting your tibia back together?
I broke the tibial plateau (knee joint on the tibia side) it drop down 1.3 cm on the lateral side and the meniscus got re attached and 2 other brakes but no displacement. So yes my knee is hurt bad. The ankle was sprained but not broken. The color was amazing for a few months. I am waiting for CT scan in the next few weeks.
Today the muscle (the small shin muscle) that the physio worked on feel very nice, now I realized how much pain I am in. The rest of the leg (calf, hams and glutes) are super tight and the ankle is wobbly. So walking lung are not good, but I can leg press. quats are more of a brain issue for me.
Tuesday I think I will get more needles. But I think I may have to back off work as mud season is in full swing and the ground is a soft mushy muddy mess
Thereās not much you can do to rush those muscles. Theyāll come back on their own time. Thatās the frustrating part - - you canāt fix it with hard work.
