Update. It has just been over 6 weeks since my operation and I've been out of my brace now for 10 days plus this is my 4th week back at work. I've been doing physical therapy and tomorrow will be my 5th one. 7 are covered by Alberta Healthcare and after that I have to pay $45 though my work will cover me for $500 a year. I've been making steady increases but still working on bending my leg straight as well as further back as I still have pains when I do this. The front of the knee I'm starting to feel some pains in the spot where the bone was taken out of my knee and where a hole is now that I can put my finger into and when standing up the skin sinks into. I hope that this pain eventually goes away as grappling I'm on my knees a lot and this will be extremely uncomfortable.
After the operation I lost 15 lbs and have recently gained 5 lbs in just over a week ... bad weight; now 185 lbs.
I did some measuring and I've lost size especially in my legs but that has to be expected. Just in my arms (R=16.5", L=16") I've lost a considerable amount that bothers me. I've lost muscle tightness and tone and I will need to work hard to get this stuff back. Now for the good news.Monday, January 28, 2006
- Week 426, Day 1112
My goal is to lift light
as I have to work back into this and I cannot put any undue pressure on my knee so this means no exercises where I stand up and use heavy weights. This workout is a work in progress and will play with it until I find something that works for me and then I will make adjustments as my surgeon and physcial therapist advise. When lifting I'm doing this with the brace on though I've adjusted it from 10/90 to 10/120 so there is more mobility in the leg.
I start with some light stretching and I notice immediately my body has been doing nothing for too long as even this felt involved. I'm tired, very tired. I stayed up until 2:00 AM downloading music (legally) for a workout CD to get me hyped. I believe I got only 2.5 hours sleep and not even a deep sleep though I did a 20 minute nap before I worked out. So the workout I was still a little tired but afterwards not so much. So remember, as I had to remind myself, I'm tired, lost size and strength and working around an injury.
Barbell Bench Press: 152 lbs x 5 reps for warm up; 222 lbs x 5 reps x 3 sets
Rear Lat Pulldowns (Machine): 120 lbs x 5 reps for warm up; 175 lbs x 5 reps x 3 sets
Barbell Seated Military Press: 100 lbs x 5 reps for warm up; 130 lbs x 5 reps x 3 sets
Tricep Presses (Machine): 90 lbs x 5 reps for warm up; 125 lbs x 9 reps; 125 lbs x 12 reps; 135 lbs x 9 reps
Seated Isolated Dumbbell Bicep Curls: 59 lbs (per arm) x 5 reps x 3 sets
Barbell (zero weight) Front Body Squats: 3 sets of 15 reps
Standing Calve Raises: 2 sets of 30 reps
Aftermath. Surprising doing the warm up on the Bench Press I wasn't sure that I could even do the 222 lbs but actually it was fairly easy and only struggled on the last rep on the last set otherwise I'm already to up the weight. Lat Pulldowns very easy as well so will up those. Military Press I can also up this next time. Triceps are still my strongest muscle and favorite by far. To think I can do more weight with my Triceps then for the Military Press. When getting the dumbbells ready for bicep curls I looked and they were at 69 lbs each ... wow ... I'm actually proud of that as I would do these after my back exercises that used these muscles and I could still do those weights for 3x5. I think if I did just the bicep then I could have done 75 lbs an arm. Anyways wasn't too difficult and I could have done more reps especially with my left arm as it is still stronger, though smaller. Squated with only the bar and the legs were happy as weight is out of the question at this time; don't want to push it. Same with Calve Raises as I was going to do 3 sets but the back of my knee said no and I listened.
Over all I'm okay with this. It was light and I'm not sore or feel like I really did too much though in a day or so I may know different. I will change some things up as I did not hit the middle/lower back. Surprising this took me 1.5 hours but that is only because I'm also moving a little slower and was resting sometimes 5 minutes between sets. Again a work in progress and I'm looking forward to more.
My goals at this point is to get stronger. I won't be able to do any pivot sports till probably June but I will wait for the surgeon to tell me as I have regular scheduled visits with him where he will check my progress with my second coming up on February 7th. So when I go back to TKD/BJJ I will hopefully be as strong if not stronger then I was before as now I will solely be focusing on weight lift and weight lifting only.