12 mins Stationary Bike Resistance 7, 77rpm, 148bpm HR

10 x 5 seconds Bridging
3 x 10 1/2-Bridged Crunches
Seated Chest Press 3 x 15,9,5 150lbs
Seated Row 3 x 15,8,5 170lbs

Swimming: 11 lengths total.
crawl, breaststroke, backstroke x3
Crawl, breaststroke x1

Inbetween the 3 length 'sets' I did 50 reps stationary kicking, and 10 single leg squats in the shallow end, for a total of 200 leg kicks and 20 squats.

I love swimming. Wish I could do it more often. Good job on the recovery, bro.

Keep it up, Dave. Happy to see you getting out there.

15 mins Stationary bike resistance 7, 77 rpm, 148 MHR

Chest Press 150lbs 3 x 12, 12, 8
Seated Row 170lbs 3 x 12, 10, 6
Leg Press Machine 110lbs 3 x 12, 12, 12 Injured leg only

Really happy with today - leg felt more natural on the bike, and got a nice sweat on

20 mins Stationary Bike resistance 7, 77 rpm, 150bpm MHR

Bridges superset with Crunches 3x10 (of each)
Chest Press 150 lbs 3 x 12,12,7
Seated Row 160 lbs 3 x 12,12,7
Single Leg Press 110 lbs 3 x 12,10,12

Felt really good today, was aiming for 18 mins on the bike, but was feeling so good I slogged out an extra 2 mins.

For some reason, in the second set of rhab leg presses, my leg lost all proprioception, and it was really hard to just get 10 reps. This is something that happens when I am walking as well sometimes- the leg just 'gives' like the muscles have forgotten what to do. It will improve with time apparently.

The leg is nowhere near the size of my 'good' leg yet, but there has been noticeable hypertrophy even in 4 workouts, so the signs are encouraging.

Your journal of recovery is really inspiring to follow. Thank you, it's great to read about your progress and see your positive spirit.

Have you read Oliver Sacks' "A Leg to Stand On"? His quadriceps was torn from his patella, he ripped out all his cruciate ligaments (I think), and he had nerve damage -- at the top of a mountain, alone. Interesting book of his recovery and what it taught him about how he perceived his body (he's a neurologist). Not a new book, but I go back to it sometimes... I'm trying to come back from an issue with my hip, probably arthritic. Hopefully will be able to chamber and kick again (have been out for 3 months already - ecch) and am doing physio to build up core etc. to make it possible. Thanks again.

Thanks Hope, it seems you picked an appropriate screen name, and I wish you every success.

I have not read the book you mentioned, but this is not my first 'big' injury in life, which in some ways is unfortunate, but in others is a plus, as it means I know I can come back.

All manner of things in life make us alter course, we must be flexible of mind, and be open to becoming the best that we can be 'in the now', rather than look on past glories as a way of beating ourselves up

Bike: 22 mins, rsistance 7, 77rpm, 147 MHR

Bridge/Crunch superset: 3x10
Chest press: 150 lbs 3 x 12,12,11
Seated Row: 160 lbs 3 x 12,12,8

Crosstrainer: 3 mins, resistance 3, 140 MHR

Onwards and upwards

you da man!