89vision's Kneehab and row to strength log

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89vision

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New log for post ACL op training. Focus on upper back work(rowing) and OHP(seated)

This is what I've come up with, we'll see how it works.
(CSR=Chest supported row)
Sets x Reps

Session 1:
CSR 6x4
Ohp 3x5
Tricep lift 3x8
Pullups 3x almost fail
Facepulls 3x20
plate pinches for time

Session 2:
Bench 3x5
CSR 6x4
Curlzz 3x8
Rear delt flye 3x15
Facepulls 3x20
shrugs
 
08-09-2010 Bw: 190

Kneehab
Bike 10mins

Row: 6x4x70
Overhand grip

Bench: 3x5x150

Curlz: 3x8x40

Facepulls: 3x20x2plates

First day back in the gym after surgery, just trying to figure stuff out.
 
08-10-2010 Bw :190

Kneehab
Bike 11min

Rear delt on pec deck: 3x15x40lb

Left leg press: 3x10x130
Setting 4

Lever 13reps 4 way each hand
 
08-11-2010 Bw:191

Kneehab
Bike 12mins

Row 6x4x75
3x10x50
Top neutral grip

OHP 3x5x80
1x8x65
1x6x65

Skullcrushers 3x8x35

Pullups 6,4,4

C2 rower 200m, 200m, 300m

OHP is improving form wise for me, been doing alot of shoulder dislocates along with my knee rehab stuff. I think it's working because I am getting closer to a proper rack position and the motion feels more fluid.

Benching without any leg drive took alot off of my bench, weak though it may be regardless.

First time on the C2 rower, one legged for now. This thing is awesome and the only thing I can think of to get any cardio in for now. People do look at me like I'm insane with one leg sticking out on it though, haha.
 
08-12-2010 Bw: 189

Kneehab
12 min bike

Facepulls 3x20x40

Leg press 3x10x140

After several days in a row of biking I can finally get on and do a full rotation without 10mins of warm up. This feels good. The machine doesn't recognize my presence though, and wants me to "pedal faster" to actually turn on fully. I find this comical. :icon_neut
 
Bench 3x5x152

CSR 6x4x80

Curlzz 3x8x45
+2-3 lb next time

Rear delt flye 3x15x55

Facepulls 3x20x40

Getting some elbow flare on the concentric portion of my bench, is this the kind of form issue that requires a drop in weight in order to fix? I'm only increasing my bench by 2 and 3 lb increments right now so maybe I can try to fix it as I go...
 
08-16-2010 Bw:189

Kneehab*
bike 13min

CSR 6x4x85
3x10x50
Overhand grip

OHP 3x5x82
1x10x65

Skullcrusher 3x8x45
Miscounted and went up 10lbs today

Pullups 7,4

OHP was easy today, I think progressing in these smaller increments is going to allow me to get over 100 without trouble. Short term goal for this lift is 135. 115-120 is more likely before I stall again however.

*Skipped the last two days of PT for my knee because of a scare. I extended it being a retard and throwing something, my sock stopped on the concrete and it pulled on my hamstring and hurt like a mofo. Pain in front of my knee ever since. Thought I tore my meniscus. My therapist wasn't worried however so I'm relieved somewhat, gonna try to be less dumb in the future.
She also shot down my aspirations at using the C2 rower, and didn't want me trying to do any aerobic exercise.
 
08-17-2010. Bw: 187

Kneehab*
Bike 14mins
Moved up one notch closer to 12

Leg press 3x10x150

Facepulls 3x20x40

Plate pinch 1min x 2 10lb plates x 2

Been lazy with levering, gonna try and do it regularly like I said I would.
At my current gym they have chalk and chains, which is cool. However it is funny as hell to see young kids load the bar to 65 and put on the chains. It is apparently an integral part of their hour and a half bench routine.

Looks like I'm losing some weight which sucks, but makes sense because my right leg is now half the size of my left. Haven't been eating as much in general because I can't really do shit all day. At least I'm running good on full tilt lately.
 
great log!

"Kneehab" - fantastic. And thanks for ideas and inspiration - my PT told me I was doing too much (s/p meniscus repair, 1. July). I like your creativity and am going to borrow some of those sets!

thanks again!

Wishes for a speedy recovery,
W
 
@Wikinger -
Thanks for the kind words. Good luck on your recovery as well, how long is the recoop time on a meniscus op? For my acl I wont be able to squat for at least 2 more months, no idea when any weights are allowed yet. Oh well, I wont mind some bigger gunzzz. :icon_chee Kneehab, ha, I stole that from another log because I liked it. Thanks bigjohn.

From today:
08-18-10 bw:184

Kneehab
Bike 15 min

Bench 3x5x155
5,3,5,3
Didn't keep back tight on second set, poor concentration. Third set was fine so I did an extra three reps at the end of the set, and I'll continue the progression next time.

CSR 6x4x90

Rear delt flye 3x15x60
 
Thank you 89vision! You have inspired me to get off my ass and do something.

I stuffed my knee (end of an mma fight) and had an arthroscopy done 2 weeks ago where they discovered I completely ruptured my ACL, trying to get the swelling down and some range of motion back before I see the specialist again and hopefully be able to get ACL recontructive surgery soon so I can get back into mma next year.

I have always been active and this is so hard not being able to do anything. I am going to try something similar to your workouts (am doing it at home so will have to modify it slightly).

Thank you so much! Good luck with your rehab. Looking forward to watching your progress on your blog. Keep up the great work.
 
hey!

I'm restricted until mid sept, which is 2.5 months of recovery. I've had a history of overdoing it when coming back from (minor) injury, so we're being more strict.

suns out. get those gunzos out!
 
@wikinger You're almost there, good luck. I'm still one crutch'n it.

@cosmic Poor luck with your ACL, not a joyful experience. I was going (and still am a little) stir crazy because of all the nothing. It is what it is, so just gotta let the healing happen.



From tonight:

08-19-2010 Bw:190

Kneehab
Bike 15 min

Curlz 3x8x47

Dead hang 50sec
Threw this in so I could get some extra stretching for my shoulders and a little grip work. Only made it 50 seconds was going for a minute, weeaaaaakkk.

Moved the bike up another notch. I now resemble a person on a bike instead of laying back and wincing at each revolution. I can also peddle fast enough to turn the machine on..... Progress!!

Curlz because I didn't have time yesterday, and since they are obviously the most important thing in my routine I had to catch up!

My weight is up 7 lbs from yesterday, probably because I drank at least 7 white Russians last night. It's kinda like alcoholic GOMAD, 150-250 kcal per drink not counting vodka, if you are going to drink why not get some heavy cream in there? :icon_lol:
 
Last edited:
08-20-2010 bw:188

Kneehab
Bike 16min

CSR 6x4x95
2x10x50

OHP 3x5x35lb dumbbells


Skullcrusher 3x8x50
None

Pull ups
None


Gym closes early on Fridays, i forgot and got there too late. Curl monkey/cell phone jockey was in the squat rack so I couldn't set up a seat to do BB OHP. The rack is the only place I can rack/load the bar alone, and do this safely without dropping shit on my leg. DBells felt unsafe, both picking them up, and in case I failed a rep. They did emphasize my shitty lockout strength. Need to concentrate more on contraction and shrugging up on my normal presses.

Nothing for saturday, referee certification class lasted until the gym closed. Might try to hit up just the bike during my lunch break tomorrow. Missing days isn't good.
 
08-23-2010 bw:189

Kneehab
Bike 17mins
Up another notch. Not moving any closer because I'm finally in a normal position and my therapist said to stop here. Pedaling at a continuous rate and with resistance finally.

Bench: 3x5x157

CSR: 6x4x100
2x15x50

Curlz 3x8x51

Rear delt flye 3x15x60

Bench form improving, getting my upper back into much better overall tightness, it adds so much strength. Might add a down set or 2 on bench in the future. Felt good today, strong on all the lifts. Should have done some dips, and still being a bitch about levering. Just gotta get that hammer in my face so I use it.
 
08-24-2010 bw:190

Kneehab
Bike 19mins

Leg press 4x10x155

Pull ups 4(+14lb),3(+14lb),3(+14lb),5,4,2

Went to gym alone today and had my school bag with me, so when I got to do pullups I kind of forgot to take it off, then realized as I was about to start, so I did 3 sets with it on. Weighed it after, came in at 14 lbs.

I was happy with the pullups, before surgery I had just started implementing weighted chins, and was up to 3x5 with 12 lbs. Pullups are harder for me so doing almost the same total work as with the chins is a good thing. I also rested less.
 
Last edited:
08-25-2010 bw:190

Kneehab
Bike 20min

CSR 6x4x105
2x15x55. Top grip

OHP 3x5x82
2x10x65

Dips +25 lb. 8,5,5. And a shit ton of short ROM reps with no weight

Dips today instead of skullcrushers for triceps because I felt like it. They are one of my favorite exercises but I don't think i'll do them again for a while because of the danger involved. If i failed a rep i would certainly destroy my knee.

--- looking back i screwed up and did the same weight on OHP as last time. No wonder it wasn't very hard, I wanted to just do 85 but went by what i thought my phone had down from last time, doh.
 
Off crutches and no brace!!! Woo. Been able to walk unnassisted for 2 weeks but was being cautious. I'm also still going to wear a brace out of the home for a little longer for insurance.
5 weeks post op today.


PT went okay, I was worried from my incident a couple weeks ago. Dr and therapist both said everything was all good. Relief.
 
08-27-2010 bw: 191

Bike 20min, level 4

Leg press 4x10x160

Pullups BW+15: 4,4,4. BW: 7,4

I've been doing at least one pull exercise every session since the start of this log, and zero signs of over use or stalling. I was/am weak! Pullups are getting better which feels great, a bodyweight rep now is way more powerful and quick.
 
08-28-2010 bw: 189

Bike 20min level 5
Kneehab

Bench 3x5x160
5,5,4,1

CSR 2x2x135

Curlz 3x8x55

Rear delt flye 3x15x65


Lost concentration on bench and took too long before the last rep. My lifting partner just walked away after I did my first rep and it fucked with my head, and I needed help on the last one. Boo.

Completely spaced on doing my real work sets of CSR. I was helping my friends girlfriend learn deadlifts and did bench after, intending to do CSR after. I was just fucking around with the 135x2x2 in between. The gym was closing in like 15 minutes after benching and I just finished up with curls because I'm retarded.
On a good note, my lifting partner that I've been helping learn the lifts got a compliment from some guy on his deadlift.
 
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