Adarq.org

9/12/22
Chins 10, 10, 7 +1, 5, 5
Chest press machine 56kg 3 X 10
SeatedDb ohp 18kg 2 X 10
Ttx face pull 2 X 15
Seated Curl 16kg 2 X 10
Tri pdown 20kg 2 X 15

I can really tell how much my CV fitness has dropped off just by how gassed this made me lol. Rn my only options (i think?) are arm bike and seated ski erg which tbh make me so depressed that I can't face it.

Hopefully I can get on an exercise bike or in a pool sometime soon.

Had time to enjoy some books recently

Fiction - really enjoyed Ruth Ozeki - The Book on form and emptiness, currently reading her 'Tale for the time being'. Alsor read a few of the coffee shop series by Toshikazu Kawaguchi which were nice albeit short reads. Have also just got a copy of the deaths end (final book kn cixin Liu trilogy)

Non fiction - anything by gabor mate, currently reading myth of normal. Also reading seeing that frees by Rob Burbea - pretty niche but trying to bring more insight into my meditation practice and this books seems one of the best for it it.

D4 post op, finally back at home (had to fly to another city for my surgery and stopped there for a few nights after to rest). Didn't really attempt any rehab until today as pain was pretty bad, weaned myself off tramadol/codeine today. Also got a pretty extensive supplement stack for recovery going.

Today did 3 X 10 straight leg raise, pretty damn sore and quads not really firing, mostly coming from hip flexor.

3x20 straight leg hip addiction
3 X 20 straight leg hip abduction
Some isometric hamstring contractions

Some work I getting to extension with a raised heel, not too far off I don't think. Flexion still pretty bad but early days and still pretty swollen. Icing as much as I can.

Have first physio apps Friday. Won't do much more than this till then. About to attempt my first shower lol.

Quad is completely off, arthrogenic muscle inhibition is pretty wild. Like my brain just isn't connected to my quad anymore. Just bought a therabody powerdot EMS - from the same brand as theragun. Seems legit, getting this quad firing is gonna be a massive part of rehab so hopefully it helps.

woof, all i can say is good luck, fingers crossed that everything goes as smoothly as possible.

Thanks man!

Had a lazy weekend, not sure what I've forgot to log

9/10/22
Ski erg 30m 6600m, side of my hand is shredded from the handle, I think most people use this for intervals rather than steady state, need to get gloves or smth

10/11/22
Chins 3 X 10
DB OHp SA 26kg 4R5L, 22kg 9R10L 1 X 10
Pullovers 24kg 2 X 12
Seated row 33kg X 2 X 12
Cable fly 11kg 2 X 12
Curls 22kg X 10R9L seated 16kg X 12
Tri 23kg X  10  (new Mach) 20kg X 15

Super sweaty getting warm here now, lost my liquid chalk...some more on the way expect to get a few extra reps out of anything grip dependent with it!

1/11/22
Pull ups 2 X 10, 8+1+1 + 10 scap pull ups
SADBBP 36kg X 7R 8L 30kg 2 X 10
Face pull 18kg 2 X 15
Db high inc BP 22kg 2 X 12 (failed last rep r arm)
Hammer curl 22kg X 10  16kg X 15
Tri 25kg X 12 20kg X 15
Lateral raise 8kg 12, 15

Girlfriend came to the gym with me after 6 years of trying, interesting trying to teach someone with ZERO kinesthetic sense how to lift weights lol

Also I wore a vest to the gym today, don't usually, and a kid in the gym about 13 asked me how to train shoulders - 12 years of lifting weights finally paid off 😂

28/10/22
Chins 3 X 10 + scap pull ups X 10
SADBOHP 26kg x 4R 6L 22kg X 2 X 10 hard r arm
Pull overs 24kg 2 X 10
Seated row 33kg X 12 26kg X 15
Cable fly 8kg 2 X 12
Curls 22kg X 8 seated 14kg X 12
Tri 25kg X 10 20kg X 15

Dodgy right elbow (? From crutch but it's a weird tweak)

26/10/22
SlRDL 20kg 3 X 10
SL leg press 51kg 10, 9 44kg X 12
Pull through 36kg 3 X 10
Calf raise SL 3 X 12
Leg ext 35kg 2 X 10  28kg X 12
Leg curl 21kg 2 X 10 14kg 1 X 15
Rev hyepr ext 3 X 20

Seeing surgeon in 1 week

Ski erg 30m 6600m on setting 3

Daily quad activation done

Managed a decent stroll in the park with crutch