Author Topic: New year new me  (Read 125929 times)

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gukl

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Re: New year new me
« Reply #420 on: November 01, 2022, 05:02:58 am »
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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 😂
« Last Edit: November 01, 2022, 05:13:34 am by gukl »

gukl

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Re: New year new me
« Reply #421 on: November 03, 2022, 04:32:30 am »
+3
Met with my surgeon today, so actually my MPFL is entirely gone (ligament that holds patella) and osteochondral fragment actually seems to have come from the patella.

Hopefully a date for surgery in the next few weeks. They're gonna try pin the fragment back where it came from it they can, if not just remove it and hope for the best. Chance of failure even if they do fix it back which would then need further surgery.

They're also gonna repair my MPFL whilst they're at it.

Recovery timeline depends on whether they fix the fragment back or not, if they do it's longer as to maximize chance of it working which means period of immobilisation - said begin running at 4 MONTHS! But this is the best chance of good long term outcome.

The patella cartilage is generally just a bit of a mess and may or may not cause problems down the line.

Pretty bummed have to say but can only take it day by day.

LBSS

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Re: New year new me
« Reply #422 on: November 03, 2022, 11:05:36 am »
+2
woof, all i can say is good luck, fingers crossed that everything goes as smoothly as possible.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

gukl

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Re: New year new me
« Reply #423 on: November 10, 2022, 04:30:04 pm »
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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!

gukl

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Re: New year new me
« Reply #424 on: November 25, 2022, 04:12:05 am »
+1
Today was the big day with my surgery, now I can finally look forward to making some progress!!

Haven't seen my surgeon yet but seems like they couldn't put the fragment back as it was just cartilage with no bone so I'm assuming this is a quicker recovery for the ligament reconstruction alone.

They've actually given me the fragment back lol.

gukl

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Re: New year new me
« Reply #425 on: November 29, 2022, 01:37:19 am »
+1
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.

« Last Edit: November 29, 2022, 05:03:40 am by gukl »

gukl

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Re: New year new me
« Reply #426 on: December 03, 2022, 05:15:23 pm »
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Powerdot (EMS) is really cool, turned up yesterday - got my quad firing better than I have been able to basically since my injury and certainly since surgery (nearly 3 months ago now). I'm sure it's gonna be a great adjunct to physio particularly in these early days

Still limited to basic quad contractions at terminal range, straight leg raises, hip abduction/accuction and a bit of prone hip extension too.

Physio tomorrow. Think I could probably drive now so hopefully get back in the gym this week for some right leg/upper body/seated ski erg.

1 more week til partial weight bearing!