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Sunday, January 11, 2015

Update: Knee is definitely torn up. Two cartilage tears, a small bone chip and a missing ACL. Doctor thinks that last ACL repair on same knee did not take very well (Cadaver Graft) and as such, I have been playing without an ACL for year. It was not ripped, it just wasn't there. So, going to fix the cartilage, clean up the scare tissue, remove the bone chip and clear out the remnants of the ACL repair in early April.

8-10 week recover before I can go back to playing with a brace. We are going to try that and if it works great. If not, I will tackle the ACL repair in the summer.

Walk - 3 miles (w/ dog)

RDL -- can still do these, because do not need to bend knee
95x10
115x8
135x5
135x5
135x5

DB OHP
25x10
35x8
35x8
35x8

Pull ups: 3,2,2,1 (these kill me).

Have not worked out in a while. easing back into it with light weights.
 
Have not been consistent the last few weeks because of travel and a trashed knee. Surgery is in February to fix it. Rehab will take 8-10 weeks.

Sunday, January 18, 2015

Light workout

Elliptical 20 minutes

Push ups 5 sets of 20

RDL
135x8
135x8
135x11

Monday, January 19, 2015

Starting over with 5-3-1 FSL x2 and BBB assistance (very light)

Overhead Press
65x5
75x5
85x9
65x8
65x8

Bench
70x10x5

Seated Cable Row
70x8
70x8
70x10

Shrugs (for fun)
135x8x3

Curls (more fun)
20x10x3

Good start today.
 
BorisTheSpider said:
Sunday, January 11, 2015

Update: Knee is definitely torn up. Two cartilage tears, a small bone chip and a missing ACL. Doctor thinks that last ACL repair on same knee did not take very well (Cadaver Graft) and as such, I have been playing without an ACL for year. It was not ripped, it just wasn't there. So, going to fix the cartilage, clean up the scare tissue, remove the bone chip and clear out the remnants of the ACL repair in early April.
Click to expand...

Man, that's awful. Here's to a speedy recovery, Boris.
 
Thursday, January 22, 2015

Since I can't do much lower Body work until after my knee is fixed and I'm in rehab, I am simply walking. Still lifting upper body and core. Starting over and light to fix shoulder issue.

Elliptical 10 minutes

Bench
45 x 10
55 x 8
70 x 5
85 x 5
95 x 5
105 x 5
120 x 15
95 x 10
95 x 10

BB OHP
50 x 10 x 5

Pull ups: 3, 3, 1 (working up to 3 sets of 8)

Pull downs
75 x 4 x 8

Tricep Extensions
35 x 4 x 8

Plank 3 x 60 seconds
 
Saturday, January 24, 2015

BB OHP
45 x 8
50 x 5
60 x 3
70 x 3
80 x 3
90 x 5
70 x 8
70 x 8

Bench
95 x 10 x 5

Cable Row (wide grip)
80 x 8 x 4

Curls
25 x 8 x 4
 
Sunday, January 25, 2015

Walk - 2.0 miles (40 minutes)

RDL
95 x 10 x 5

Shrugs
105 x 10 x 5

Rear Lateral Raises
15 x 10 x 5

Fit ball curls
3 x 12

prehab workout
 
Saturday, February 7, 2015

Had knee surgery last Wednesday. Still painful, but manageable. I started PT on Friday and it will continue for four weeks to get the mobility back. Then it is back to strengthening it.

Hoping to get back on the court by May (only a cartilage repair).

I am cleared to start working out again on Monday--core and upper body only until knee is completely healed.
 
Saturday, February 14, 2015

Overhead Press
45 x 8
50 x 5
60 x 3
65 x 5
75 x 5
90 x 7
65 x 12
65 x 11

Bench
80 x 10 x 5

1-Arm Rows
40 x 8 x 4
 
Saturday, February 21, 2014

Rehab is going well

Elliptical - 30 minutes

Bench
95x12x5

Core work

Sunday, February 22, 2015

Elliptical - 30 minutes
 
Catching up. Finish PT on my knee.

2/23/15
- Elliptical 30 minutes
- Bench Press 100 x 10 x 5
- Hanging Leg Raises 3 x 15

2/25/15
- Elliptical 30 minutes
- RDL 95 x 10 x 5
- Wood Chop

2/26/15
Bench
Warmup: 60, 80, 95
100 x 5
120 x 5
135 x 10
100 x 10
100 x 12

BB OHP
55 x 10 x 5

Pullups: 3, 1, 1

Pull downs
80 x 8 x 4

2/28/15
- Elliptical 30 Minutes
Light/Body weight rehab
- Goblet Squats 35 x 10 x 3
- Single Leg Deadlifts 25 x 10 x 3
- Walking Lunges 20 x 10 x 3

Pretty good week. Starting to get back to Normal
 
Updates

3/1/15

Bench
Warmup: 45 x 10, 65 x 8, 80 x 5, 95 x 3
Work: 105 x 5, 120 x 5, 140 x 10, 140 x 8, 140 x 5
FSL: 105 x 10, 105 x 10

OHP
55 x 10 x 5 (weight x reps x sets)

Pull ups: 2, 2, 1

Pull downs
80 x 8 x 4

Tricep Pushdowns
30 x 10 x 3

3/3/15
Elliptical - 30 minutes
 
3/5/15

OHP
Warmup: 45x8, 50x5, 60x3
Work: 65x5, 75x5, 90x5x3
FSL: 65x8, 65x10

Bench
80x10x5

Cable Row
80x8x4

1-arm Row
30x10x2

Hammer Curls
20x10x3
 
3/7/15

Hike - 10 miles - rough trail

Still rehabilitating knee. Felt okay, just weak.
 
3/9/15

Elliptical - 15 minute warm up

Bench
Warmup: 45x10, 65x8, 85x5, 100x3
Work: 110x5, 125x5, 145x5, 145x5, 145x7
FSL: 110x12, 110x11

OHP
50x10x5

Pull Down
85x8x4

Tricep Ext
27.5x10x3
 
Catch up on logging

3/12/15

Elliptical - 35 minutes

3/13/15

Hike - 60 Minutes

3/14/15

Rehab workout for knee. Starting slow

Squat
warmup: 45x10, 50x10 55x10, 65x10
Work: 75x10, 75x10, 75x10

RDL
95x10x5

Shrugs
95x12x3

Hanging Leg Raises
3x12

Squats felt really weird. Repaired knee did not hurt, but felt weak. Need to go slow as it has only been 5 weeks since surgery.
 
3/28/15

Been sick with a cold and have not worked out much. Started back today.

Elliptical - 10 minute warmup

Bench
Warmup: 45x10, 70x8, 85x5, 105x 3
Work: 110x5, 130x5, 145x5, 145x3, 145x8
FSL: 110x8, 110x11

OHP
50x10x5

Pull Down
85x8x4

Tricep Ext.
27.5x10x3

Good workout.
 
3/30/15

Elliptical - 30 minutes

3/31/15 - short workout

Squats
45x10, 80x10, 95x10
135x5x5

Ran out of time.
 
4-1-15

Elliptical - 35 minutes

Hanging Leg Raises 3 Sets, 15 reps

Planks 3 Sets

75s, 60s, 60s
 
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