The only easy day was yesterday

narwog81 · 06-10-2009 6:11pm #1

22 - 5'11" - 90kgs

ok so got reconstructive surgery on the ACL in my right knee 6 weeks ago. between the lay-off after first injuring it and the period around the operation i've lost a lot of muscle and strength and gained a nice bit of fat....

im not running yet and my knee/hamstring situation doesn't allow me to do any weighted squats or deadlifts but all good things come in time:D

gonna try a 3 day upperbody split of back/chest/shoulders + arms for now to keep me ticking over. Cycling between 20 and 60min every day and have leg rehab exercises that i do around 3 times a week.

Gonna log my training here starting this week (week 7) so i can track my progress, motivate myself and also as a record for my brother as he just had the same injury at the weekend so its all ahead of him:(

MAIN GOAL: FIX MY KNEE AND GET BACK TO SPORT

2ND GOAL: To be a lean strong and fit 90kg.

narwog81 · 06-10-2009 6:23pm

MONDAY 5th

20min exercise bike – intervals

3x8 32kg DB Single-arm row
3x10 32kg DB Shrug
3x10 BW Inverted Row
3x10 50kg Mach Low Row
3x10 50kg Lat Pull-down

Wobbleboard/cushion

Intervals on the bike were tough did 45sec slow pace and 45secs flat out, was wrecked after 20mins

Inverted rows were a lot harder than i remembered them, was really struggling to push out the last rep in each set.

narwog81 · 06-10-2009 6:30pm

TUESDAY 6th

30min exercise bike -16km
10min cross-trainer -2km

4x10 75kg Leg Press
4x10 30kg Single Leg Press
3x10 BW Tricep Dips
3x6 BW Chin-ups
6x10 Squats
3x10 Ball Squats
3x10 Single Leg Squats

Wobbleboard/cushion/hamstring stretches

knee felt strong, happy enough with the session. Have more or less full Range of motion in my knee so hopefully the physios will let me start to put some weight on for the squats soon enough.

chins were tough, should improve once i get back into the swing of things though.

d'Oracle · 06-10-2009 6:50pm

Good on ya.

narwog81 · 07-10-2009 4:03pm

WEDNESDAY 7TH

20min exercise bike - intervals (11km)

Bench Press
1x20 bar
1x10 50kg
1x10 70kg
5x5 75kg

3x8 45kg Inc Bench Press

3x8 20kg DB Bench Press

3x10 10kg DB Flys

1x6 Pull-ups then 2x6 Assisted

wobbleboard/cushion

Bench was terrible, strength was way down. Same with the pull-ups, first set was fine but needed assistance to finish the other two. Its a start though!

narwog81 · 08-10-2009 12:04pm

THURSDAY 8TH

30min exercise bike - 15km

3x6 Chin-ups
3x10 Dips

4x10 75kg Leg Press
4x10 30kg Single Leg Press

3x10 Squats
3x10 Ball Squats
3x10 Single Leg Squats (each leg)

wobble board.

Did the squats with a 15kg powerbag over my shoulders, did the three exercises as supersets, quads were fried by the end!

knee feeling good though and the strength is starting to return to my leg at least...

narwog81 · 09-10-2009 11:31am

bought a road bike today, a Lapierre Audacio 200. said i'd get something half decent as im planning a few triathlons next year.

first spin will probably be tomorrow, have a 25km route in galway planned, never really had a long cycle on a proper road bike before so should be interesting!

narwog81 · 09-10-2009 5:38pm

FRIDAY 9TH

15min exercise bike - intervals (10km)

Military Press
1x10 bar (oly)
1X10 30kg
3x8 40kg

3x8 Rear Raise

3x10 12kg DB Hammer curl
3x21 22.5kg EZ-Bar 21s
3x10 26kg Cable Push-downs

wobbleboard

didnt have much time in the gym today so was a rushed session though, military presses felt ok though, very short warm-up so shoulders were stiff but apart from that all good

narwog81 · 10-10-2009 4:36pm

SATURDAY 10TH

25km bike - 50mins - went from NUIG-Salthill-Barna-Moycullen-NUIG.

first proper spin on a road bike, enjoyed it but will bring sunglasses and ipod next time.

4x10 75kg Leg Press
4x10 30kg Single Leg Press

3x10 BW Tricep dips
3x6 BW Chinups

3x10 Squats
3x10 Ball Squats
3x10 Single leg (each leg)

wobbleboard

used 15kg powerbag again for the squats at the end

narwog81 · 12-10-2009 4:52pm

MONDAY 12th

20 min exercise bike - intervals (10km)

3x10 32kg DB Single-arm rows
3x10 32kg DB Shrugs

3x12/10/10 Inverted Rows

3x10 60kg Mach Row
3x10 60kg Mach Low Row
3x10 50kg Mach Lat Pull

no trouble really with anything bar the inverted rows, will up weight on all these exercises next week

narwog81 · 13-10-2009 4:59pm

TUESDAY 13th

25km bike - 50mins - Bohermore-Salthill-Barna-Moycullen-Bohermore.

found it easier today, had company aswell which made it more interesting!

60min circuit training - LME circuits - group session

went to physio aswell today and he is happy with my knee stability and leg strength so can start jogging on the treadmill, happy days:D

narwog81 · 19-10-2009 5:49pm

Wed 14th

some friends of mine were running in a block 10km race in the phoneix park, cycled after them for the craic taking pics and did leg exercises that eve.

Thurs 15th - Sun 18th

went away for a few days so couldnt train, just wobble board and hamstring exercises

Mon 19th

Got proper pedals and shoes on the bike, went for a 20km spin to try them out, fell once!

5x2min jog on treadmill

3x10 Squats
3x10 Ball Squats
3x10 Single leg (each leg)

4x10 75kg Leg Press
4x10 30kg Single Leg Press

3x10 BW Tricep dips
3x6 BW Chinups

narwog81 · 20-10-2009 1:59pm

Tue 20th

30km spin on bike - 60mins

narwog81 · 26-10-2009 12:19am

12mins - 2k jog on treadmill

3 sets of shoulder routine

15kg plate front raise
8kg DB side raise
8 kg DB press

3 x 15 50kg Bench Press

3 x 10 30kg DB Single arm press

3x10 Squats
3x10 Ball Squats
3x10 Single leg (each leg)
3 x10 lunges

narwog81 · 26-10-2009 6:09pm

30km spin on bike. fast pace set for the most part, top speed reached 48kmph:D

oh and glutes in a heap after the lunges yday!

narwog81 · 27-10-2009 6:55pm

another 30km on the bike - v windy so was a tough session

saw physio today, he's quite happy with my progress, got some new exercises and was tld to start running outdoors.

My knee rehab now consists of:

3+ long cycles per week

running on track/treadmill every day (building up time, currently 12min without break)

with powerbag:
squats
ball squats
single leg squats
lunges

leg press(double and single leg)

hamstring stretching

wobbleboard exercises

narwog81 · 28-10-2009 6:05pm

30mins on bike

3.2km run - 19mins.

run was very slow but was minding the hamstring, ill up the speed when i feel the hammer getting stronger

narwog81 · 02-11-2009 1:06pm

weight now at 88kgs

2km run in 12mins

leg press 4 x 10 90kgs

single leg 4 x10 35kgs

hamstring stretches

endo board squats.

short today, might go back to the gym later if i get the chance. gonna do a lot more hamstring stretching, dont want it to go now that ive started running (albeit slowly:D)

narwog81 · 03-11-2009 1:32pm

2mile cycle warmup

3x10 band extensions (knee)

3x10 step ups (both legs)

4 x10 box squats (bar only)

bodyweight cable stuff

hamstring stretching

hamstring & IT band foam rolling......ouch!

knee fells good, quads are getting stronger, hamstrings are weak, going try start building them up now but taking it very slow, dont want to tear it and have to start back from scratch again....

narwog81 · 04-11-2009 9:16pm

cycle warmup

hamstring stretching

endo board squats (fun)

2.2km run on treadmill - 12mins (@11km pace)

bench
1x15 bar
1x10 50kg
3x8 70kg

mil press
1x10 bar
3x6 40kg

3 sets of shoulder routine

15kg plate front raise
8kg DB side raise
8 kg DB press

3 sets 21s- EZ bar + 20kg

3x10 BW chin-ups

mil press and bench were crap, unsurprisingly seeing as i've done very little upper body this month. will try be more consistent but knee is still the main effort!

narwog81 · 05-11-2009 7:46pm

cycle warm up

hamstring stretching

2.3km run on treadmill-12mins (@11.5kph)

3x10 30kg box squats

3x10 BW step-ups(each leg)

3x5 36kg cable walk (dunno what to call it but its for the hammer)

3x10 20kg ball squats

3x10 20kg lunges(each leg)

4x10 endo board squats

4x10 90kg leg press

hamstring stretching

narwog81 · 10-11-2009 1:16am

cycle warm up

2.4km run in 12 mins (@12kph)

4x8 32kg DB Single-arm rows

4x8 80kg Machine row

4x8 60kg Machine low row

3x6 BW pull-ups

4x8 50kg Close-grip bench

3x21 30kg 21s

4x10 26kg Cable push downs

hamstring stretches

wobleboard

ok session, was wrecked after weekend in london, legs 2m and hopefully a better shot at chest and arms on wednesday

narwog81 · 10-11-2009 7:00pm

foam rolling - quad,hamstring,calf,IT Band

hamstring stretching

3x10 band extensions (knee)

4x10 30kg box squats

4x10 3kg med ball step ups (each leg)

cable stack walk thing

narwog81 · 11-11-2009 3:33pm

5min cycle warm up

hamstring stretching

3x10 band knee extensions

2.4k run in 12min(@12kph)

bench press
1x10 bar
1x10 50kg
3x5 75kg

3x10 band shoulder stability exercise

inc bench press
1x10 50kg
3x5 55kg

3x10 band shoulder stability exercise

military press
1x10 bar
3x5 40kg

3x10 band face pulls

3x8 sets of shoulder raises
15kg plate front raise
6kg DB side raise
6 kg DB press

3x10 band face pulls

hamstring stretching
wobbleboard

gonna try be more consistent with the upper body workouts starting next week, ive just been ticking over for the last few months while i concentrate on my knee but gonna try make progress on the bench and mil press before xmas. if i can go up 10kgs in each for 4x8 ill be happy.

also going to change my runs up, gonna do one long slow run (30-40 mins @8kph), one intervals (20mins @ 1 min fast, 2 min jog) and one speed run (12mins for distance). my goal is 3.2k in <12mins by xmas.

also put in the band shoulder stuff and face pulls after watching one of transforms videos, gonna continue with these during every upper body session.

and the hamstring stretching seems to be paying off, definitley more flexible now, a lot more work to do though.

so to sum up, my non-knee related goals before end of 2009 are:

sub 12min 3.2km run
3x8 85kgs+ bench press
3x8 50kgs military press
3x10 BW pull ups
@ ~88kgs BW

I'll post up my rehab/lower body goals next monday after ive seen the physio.

narwog81 · 12-11-2009 7:14pm

5min cycle warmup
3x10 knee band extensions
hamstring stretching

box squats
1x10 bar
1x10 30kg
3x10 40kg

3x10 10kg plate step-ups

3x6 36kg cable walk ex

4x10 100kg leg press
4x10 40kg single leg press(bad leg)

3x10 15kg ball squats
3x10 15kg lunges
3x10 endo board squats

hamstring stretching
foam rolling
wobbleboard

squats felt good, taking physios advice though and taking it eady. leg press was fine too, way more than 100kg/40kg in my legs....

lunges were easier aswell, might drop the powerbag and start doing them with a bar so i can put more weight on...

narwog81 · 13-11-2009 6:03pm

starting a new 2 day upper body program next week so was just testing out the weight on a few different things. i've really let it slide recently and not sure of its becuase of the break ive taken or the drop in weight but ive lost an awful lot of strength.

anyway...

5min cycle warmup
3 x10 band knee extensions

inc DB Press
1x10 20kg
1x10 26kg
1x15 24kg
1x15 24kg

bent over row superset with rear delt raise
4x12 40kg
4x12 8kg DB

military press
1x10 bar
2x12 30kg
2x10 32.5 kg

machine lat pull
4x12 40kg

3x10 band face pulls
3x10 band shoulder stability

was feeling **** so left it at that, quick legs and run tomorrow and cycle hopefully sunday if the weather is good enough

narwog81 · 15-11-2009 11:51pm

cycle warmup

hamstring stretch

2.5k run in 12mins (12.5kph)

box squats
1x10 bar
1x10 30kg
1x10 40kg
3x10 50kg

3x10 15kg plate step ups (each leg)

4x10 25kg barbell lunges

3x10 50kg single leg press (each legs)

hamstring stretches

narwog81 · 16-11-2009 1:06pm

saw physio today. added to my leg sessions were:

band hamstring curls (red band)
leg extensions 3x10

need to track down a mini-trampoline and start doing some jumping work. maybe in the pool for now.

told me to work on balance and knee stability with trampoline,wobbleboard and endo board work.

he's very happy with my leg strength and reckons im progressing quickly, main danger now is that ill overdo it and mess it all up.

will see him again before xmas and he said he will give me a running program tailored towards hamstring rehab, presume that will involve twisting and cutting. but for now gonna keep working at the straight line time for 3.2km.

narwog81 · 16-11-2009 5:42pm

cycle warmup

bench press
1x10 bar
1x10 50kg
1x10 60kg
1x8 70kg
1x5 75kg
1x4 80kg
1x15 40kg

inc DB press
1x14 22kg
1x10

4x12 50kg bent-over row

3x12 30kg DB Shrugs

3x12 30kg Barbell curls

missed the last rep on 80kg, should have got it but crap spotter grabbed the bar as soon as it slowed at all:mad:

inc DB press was crap, pain in my right shoulder though which ill have to get sorted.

bent over rows were fine, same with curls and shrugs

narwog81 · 17-11-2009 6:20pm

cycle warmup

3x10 band knee extensions

squats
2x10 bar
2x10 30kg
2x10 35kg

3x8 pistol squats (each leg)

3X8 wobbleboard lunges (each leg)

hamstring stretching

hip mobility work

narwog81 · 19-11-2009 1:44am

10min cycle

30min run-5km

3x10 5kg powerbag endo-board squats

3x10 band pull-aparts

rotator cuff work

3x2min plank

hamstring stuff

narwog81 · 19-11-2009 5:12pm

Repetition Upper-body

cycle warmup

3x20 20kg DB Bench press

3x10 10kg Seated DB power clean

4x12 45kg Lat Pulldown

4x12/12/10/8 35kg Military Press

3x10 30kg DB Shrugs

3x10 14kg DB curls

shoulder still sore so kept it at 20kg DBs for the presses.

disappointed with military press, was going for 4x12 @ 35kg

narwog81 · 24-11-2009 8:24pm

Max effort-upper body

Bench press
1x10 bar
1x10 40kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 75kg
1x4 80kg

Incline Bench
2x14/12 55kg

Bent over rows
4x10 50kg
1x10 60kg

Rear delt raise
4x10 12.5kg

Shrugs
4x15 20kg plate in each hand

BB Curls
4x10 35kg

surprisingly good session seeing as i went on a bender from friday til yday.

hadnt drank in a while and it got a bit out of hand, big changes to diet and lifestyle are needed and will be happening or im wasting my time

narwog81 · 25-11-2009 4:29pm

Legs + knee

cycle warmup

2.7km run on treadmill in 12mins

squats
1x10 bar
1x10 30kg
4x10 40kg

barbell lunges (both legs)
1x10 bar
3x10 30kg

4x10 20kg plate step-ups (each leg)

4x10 BW pistol squats (each leg)

endoboard squats
wobbleboard
hamstring stuff

wrecked.
run was ok, lungs were burning towards end but not suprising considering my weekend. However the leg felt really good, no pain or irritation so ill be pushing harder from here on to hit 2miles for sub12min.

squats were fine, no problems, really trying to focus on technique while the weight is low.

lunges were good, felt it more on the hamstring on my bad leg but thats to be expected.

pistols squats: used a band to support me, really happy with good leg, got all the way down with very little assistance, bad leg was tougher but still looked good.

narwog81 · 26-11-2009 12:46pm

Repitition Upper Body

cycle warmup

3x15 26kg DB Bench Press

4x10 50kg Lat Pull-down
4x10 12kg Seated DB Power clean

4x10 37.5kg Military Press

3x10 30kg DB Shrugs
3x10 16kg DB Curls

narwog81 · 30-11-2009 3:16am

Legs

10 min cycle

squats
1x10 bar
1x10 30kg
4x10 40kg

3x10 65kg leg extension

4x10 25kg plate step-ups

no time today so quick session

narwog81 · 30-11-2009 4:50pm

Max effort - Upper Body

cycle warmup

bench press
1x10 bar
1x10 50kg
1x10 60kg
1x8 70kg
1x6 75kg
1x5 80kg
1x5 82.5kg

2X15 24KG Inc DB Bench

4x12 60kg Bent-over row

4x12 12.5kg Rear Delt raise

3x12 30kg DB Shrugs

3x10 35kg BB Curls

bench press was good, nailed the 82.5 for 5 fairly easily. shoulder pain is more or less gone.

forearms were fried by the rows so the BB curls at the end were tough, good session overall tho

narwog81 · 01-12-2009 8:18pm

Legs + knee

Hamstring stretching
Hip mobility

wobbleboard
3x10 wobbleboard lunges each leg

squats
2x10 bar
2x10 30kg
3x10 40kg

2x10 pistol squats
1x10 wobbleboard pistol squats:D

hamstring strengthing

trampoline jumping (single leg)

30min jog on treadmill 9kph

leg felt really strong on the trampoline when i was jumping using only bad leg, happy days.

hammer flexibility coming along but still a lot way to go before it could even be described as even decent.

narwog81 · 02-12-2009 4:00pm

foam rolling

hammer stuff

trampoline and wobbleboard

lunges

stretching

narwog81 · 03-12-2009 10:03pm

Repitition Upper-body

cycle warm-up

3x20 55kg Bench Press

4x12 50kg Lat-Pulldown
4x12 12.5kg Seated DB Clean

4x10 40kg Military Press
1rep 50kg
1rep 60kg

3x15 70kg BB Shrugs
3x10 16kg DB Curls

felt good, military press was no problems, messed around after to see what my i rep max was, hopefully ill keep up the progress at 2.5kg per week.

narwog81 · 04-12-2009 3:54pm

Legs

warm-up: 5mins kicking football in gym:D:D

squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 45kg

4x15 band pull aparts

BB Lunges
1x10 bar
1x10 30kg
3x10 40kg

3x10 25kg plate step ups

3x12 band face pulls

3x10 pistol squats (each leg)

kicking the ball in the gym for a few mins as a warm up, first time in about 6 months, happy out!

legs feel good, squats were fine, gonnna go to 50kg next, next physio appointment is in 2 weeks so hopefully ill get the green light to start squatting properly (and hopefully deadlifting).

lunges tough but manageable. pistols on good leg are getting good, bad leg still need lots of support from a band or whatever tied to the rack.

4months out of surgery next monday, happy with the progress so far.

narwog81 · 06-12-2009 9:12pm

cycle warm-up

2.8km run on treadmill in 12 mins (speed @ 14kph)

3x10 BW Single leg RDLs

Squats
1x10 bar
3x20 40kg

hamstring stretches

run took it out of me, happy though, 3.2km for 12mins is getting close...

narwog81 · 07-12-2009 9:35pm

Max effort-Upper body

Bench press
1x10 bar
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 85kg
1x3 85kg

Incline Press
2x10 60kg BB Inc Press
1x20 20kg DB Inc Press

Bent-over row
1x10 bar
4x12 65kg

4x12 12.5kg Rear delt raises

4x12 70kg BB Shrugs

4x12 37.5kg BB Curls

narwog81 · 08-12-2009 5:34pm

Legs

cycle warmup

squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 50kg

4x12 band pull-aparts

4x10 BW Single-leg RDLs

BB Lunges
1x10 bar
4x10 40kg

4x12 band face-pulls

3x10 pistol squats (unsupported on left leg:D)

good session, think ill try the face-pulls with weight from now on.
lunges are tough on my right hammer, delighted with the pistols, left leg was no bother, all the way down, right leg im still usng the band for support but getting better.

narwog81 · 08-12-2009 9:20pm

ok registered for a duathlon in connemara(www.trysport.ie) on Wed 28th - 7km run and 22km cycle, should be interesting, haven't really run too much on the road yet and i wont be breaking any records but think i have a buddy sorted to do it with me so will be a bit of craic,ill just have to lay off the booze a bit over xmas

narwog81 · 09-12-2009 8:29pm

20mins intervals - 45s @15kph - 1min @9kph

3x10 10kg Overhead Squats

hamstring stretching

band pull-aparts

foam rolling

narwog81 · 10-12-2009 8:10pm

Repitition Upper Body

cycle warmup

DB Bench Press
1x10 20kg
2x15 28kg
1x10 28kg

Military Press
1x10 bar
1x10 30kg
4x8 42.5kg

4x12 55kg Lat Pull-down
4x12 12kg DB Power Clean

3x10 32kg DB Shrugs

3x8 18kg DB Curls

narwog81 · 11-12-2009 6:50pm

50km cycle Galway-kilcolgan-kinvara-kilcolgan-oranmore-galway.

fooked.

narwog81 · 13-12-2009 1:17am

Legs

3x10 10kg Overhead Squats

Squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 50kg

Barbell Lunges
1x10 bar
3x10 40kg

RDLs
4x10 22kg
4x10 BW Single-leg

2x10 pistol squats

narwog81 · 13-12-2009 4:09pm

3x10 10kg OH Squats
3x15 band pull-aparts

3x2min planks
3x5 pistol squats

hamstring and glute stretching

3km run on treadmill in 12mins (speed @ 14.5kph)

narwog81 · 14-12-2009 9:30pm

Max Effort - Upper Body

cycle warmup

Bench Press
1x10 bar
1x10 50kg
1x6 60kg
1x5 70kg
1x5 80kg
1x5 85kg
1x3 87.5kg

2x14 26kg Inc DB Press

4x12 65kg Bentover row
4x12 12kg Rear delt raise

3x12 32kg DB Shrugs
3x10 37.5kg BB Curls

The only easy day was yesterday

Comments