post op week 18
strength test today at ssc on the biodex machine.
involved i.e. op-ed leg is at a 30% deficit of good leg (i.e. un-involved) for power.
for endurance, op-ed leg is 19% of good leg.
URGH.
this is so frustrating. all those hours in the gym and still a 30% deficit. i need to get to a less than 20% deficit before i’m cleared to start running.
this is week 18.
i have 6 more weeks to being at 6 months post op.
on a more positive note, my balance is steady bom pi pi.
hello more single leg presses, single leg squats, bulgarian split squats, lunges and step ups. stopped these for awhile and did more double leg stuff not realising how much deficit there was until today.
arghhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh.
today i mourn for my right leg.
PNK – Project New Knee Latest Update – Week 15.
More muscle tone. Looking abit more normal now. But not yet back to pre-op days. That would probably take another 3-4 months. Hopefully I will be 80 -90% there by the time I leave next year.
More definition around the patella area. Still numb though but not much of a functional hindrance. Just can’t really do kneeling pushups. Neh mind lor. Do normal position. Work abit harder.
Scar also healing up pretty nicely.
PNK – Project New Knee Day 1 – 23.
ACL Travels Day 1 - 23
kanasai nutrition is really important.
yesterday my diet was as follows
3 – 4 litres spread out throughout the day. but i usually drink 1 litre before i leave the house for work.
bfast was a mug of milk
when i reached the office i had some lentil stew which i had made late last week. not much but good enough to fill me up for awhile. lunch was some fish soup. pathetic shit. never again will i have fish soup at a school canteen.
so anyway, that was pretty much my intake for the day. had some biscuits before heading to the gym.
needless to say, i crashed during the session with the sarge. low energy cos of POOR PRE-WORKOUT NUTRITION.
reading up, i’ve realised that protein should play a huge factor in every meal. yesterday i only had 2 out of the usual 5-6 meals that i have. didn’t have the emergency trail mix solution that i usually keep in the office. needless to say, a crash during my workout was inevitable. i should really have a stash of ON Oats & Whey powder somewhere in my bag just in case I have no time or nothing to eat.
on another note, one of the guys who frequents the gym pretty regularly commented that he’s noticed a huge difference in my body since i started training at the gym a few months ago. woot woot. and i thought i was feeling bloated and fat. heehee. i guess putting on 3kg of muscle equates to looking like losing 6 kg of fat. bahahahahah. looks can be deceiving. my body fat % is still very high.
focus until 20 feb is rehabilitation and regaining of full function (i.e. able to sprint jump hop).
after that, 2010 will be all about body building and fat loss.
ho seh.
inspiration.
this girl lost 50pounds and got from flab to fab in 8 months.
I ALSO WANT!!!!!!!!!!!!!!
Post Op Rehab Week 14!!!!!
Last week:
SL Leg Press 40kg – 8 reps x 3.
DL Leg Press 60kg – 20 reps x 2
This week progress to:
SL Leg Press 30kg – 20 reps x 2 – First 15 count 1-2-1, Last 5 count 1-5-1 (warm up)
In between 20 reverse lunges each leg.
DL Leg Press
70kg – 8 reps x 1
110kg – 8 reps x 1
150kg – 8 reps x 1 (BOOYAH!!!!! after that chuigolongong and cannot think)
Cable deadlift – 16kg each hand 15 x 3 Last 5 reps hold 1-5-1 (after that my left hand want to drop off)
Cardio (600 Cals)
30 mins Hill Intervals on Cybex
20 mins Treadmill varying incline Mostly walking with slight jog for 1 min. (incline 3.0, speed 7.5) – YES!!!! Physio shouldn’t find out. Jogging is a little premature. When I told him I tried jogging, I kena scolding. Side hops can be done.
Maybe can try more skipping rope now that hopping is better.
Need to add in more proprioception and ambulation drills!!!
I WANT TO BE OFFICIALLY CLEARED TO RUN BY 1 DECEMBERRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR
its barely more than a month to christmas!!!
The more I thought about what I get to do, the less I realized I had to do. It was just a shift, just a new perspective, just a new and more grateful method for labeling the things in my life. Think about it—if you stopped yourself every single time you were about to say, “I have to” and changed it to “I get to,” it might change your entire experience.
Kristin Armstrong, Mile Markers blog
Power Legs
Did major power core and leg work yesterday.
Hammies and glutes are right from the deadlifts. RAWKKKKKKKKKKKKKKKK.
I’ve realised that the key to working the hammies and glutes during deadlifts is very simple.
Increase the weight, low reps.
Did 10 reps which I might reduce to 8 once I get to a heavier barbell. Might try again tonight.
It’s all or nothing for the remaining bit of November.
I WANT TO RUN ON A FLAT SURFACE COME 1st DECEMBER.
wise words
Believe that you can run farther or faster. Believe that you’re young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don’t let worn out beliefs stop you from moving beyond yourself.
John Bingham, “Tools and Rules,” Runner’s World
Post-Op Rehab Week 14.
After reading this article by Tom Venuto, I wonder…
Do I eat to train OR do I just eat whatever?
Of course must eat to train lah!!!!!!
Last night I realised that after 5 years of playing rugby, I don’t think I can ever go back to moderate exercise. Every workout has to be intense for me otherwise I won’t see the point of working out. Good or bad I don’t know. But I know people like Berni will understand what I mean. Don’t know about G. She is enjoying herself too much in Istanbul to think about this. Maybe with us rugby players….it’s always ALL OR NOTHING so right now G is doing NOTHING! wahahahhaha.
Anyway, last night I managed 10 minutes on the treadmill. Walking AND running!!!! I CAN RUN! but can only do so comfortably on a major incline of 8 to 12. This is a little bit premature though. Maybe it’s time for intervals on treadmill and the elliptical. Woot. Hello Lung Power. Gotta keep up with the strengthening. Redo legwork programme. Time for power training. Gonna see if I can move to heavier dumbbells for the deadlifts. Love ‘Em.
Hello low reps and many sets. Ho Ho Ho.
