Fri 29th

A1. Seated DB Press 5 x 8 20kg
A2. KB Shrugs 5 x 20 32kg kbs
A3. Bandpullaparts 5 x 20

B1. Ring Pushups 4 x 15
B2. Chins 4 x 8
B3. Overhead Lunge 4 x 10/10 15kg plate

C. Facepulls + rotation 5 x 12

Got a bit of a sweat going for part B, felt good, db presses felt comfortable too. Knee felt ok during the walking lunges



Thu 28th

Only had a short time to train (in BHAF)

A. RDL 4 x 6 80kg *knee felt ok, no compressed sensation at all during movement
B. Walking Lunge 4 x 10/10 15kg dbs
C. Latpulldown 4 x 10 50kg
D. Horizontal cable row 4 x 10 50kg

Knee felt ok during rdls and walking lunges

Tue 26th

Trained in BHAF, first time out there in years and in the new place. Was great to catch up with Rob and Colin.

A. Leg Press 5 x 12; 70kg + plate
B. Bulgarian Split Squat on left leg 4 x 10
C. Sled Drags x 3 w/ 70kg
D. Lat Pulldown 4 x 10; 50kg
E. Horiztonal Cable Row 4 x 10; 45kg?


The leg press machine felt strange - I haven't used one in years, the back felt a little off. I will need to play around with it to get the weight right and reps too. The knee felt a little sore later that day and the next (particularly felt off when putting socks on - like performing a leg extension) so I may need to start slower!

Sat 23rd

A. Barbell Row 5 x 10; 58kg
B Pullups x 8,8,8, (chins)8
C. DB Row 3 x 12/12; 25kg
D1. Shrugs 3 x 12; 32kg kbs
D2. Incline Curls 3 x 12; 12.5kgs
E1. Prone Flys 3 x 10
E2. Prone Rows 3 x 10
E3. Iso Holds 3 x 20sec

Good workout - amrs went into spasm completely afterwards!!! 


Fri 22nd

A. Barbell Split Squats 4 x 8/8; 30kg
B. Bulgarian Split Squats left leg 3 x 10/10
C1. GHR 4 x 6
D. Swiss ball leg curls 3 x 10

Thu 21st

A. Bench 5 x 3; 3min rest 90kg

B. Shoulder Shocker (15kg plate, 8kg lat raise, 6kg seated clean & press)

C. Skullcrushers 3 x 10 30kg + bar

D. Band Pushdowns 3 x 30reps

* I messed around with some peterson steps on my left leg and some bw walking lunges and felt OK

Wed 20th - 'session 1'

warmed up with 5/5mins single leg cycling on the spin bike, then some static yoga poses (to the best of my ability) - bottom squat hold, standing splits, hip flexors, forward fold. Then onto band walks and glute bridges.

A. Pistols bw onto 24inchbox + abmat  3 x 8/8 *I cut the last round short as my left knee began to hurt a little 
B. Bandpushdowns (green band from 12inch box) 2 x 10/10

C. Barbell Split Squats 3 x 8/8 30kg - behind the left kneecap felt sore doing these but eased a little a sthe sets went on 

D. GHR (modified, bending frm hip) 3 x 10
E. Swiss Ball leg curls 3 x 10 - felt range decreases a lot at flexion as I got tired

Not pain free at all and aware of the knee - even the right knee felt a little sore and stiff (made plenty of noise going into flexion!). Small steps...

Mon 18th

Still waiting to see Alex about my knee so I just did some light recovery stuff today...

A. Inverted Ring Rows 4 x 10; 2min rest
B. DB Row 4 x 10/10; 90sec rest 25, 27.5, 27.5, 27.5kg
C. Facepulls 4 x 15
D. Incline DB Curls 3 x 10 15, 12.5,12.5kg
E1. Knee Raises 3 x 10
E2. Plank 3 x 1min

Sat 16th 

A1. Barbell Press 5 x 10 37.5kg, 35 on last set
A2. Barbell Row 5 x 10 55kg
B1. Low Incline DB Bench 4 x 10 22.5kg, 20kg,20kg,20kg x 12
B2. Parallel Grip Chins 4 x 10 (last set chins close grip 2 x 8)
(C tri-set w no rest)
C1. Prone incline flys 3 x 10 6kg
C2. Prone incline Rows 3 x 10 6kg 
C3. Iso hold 3 x 20sec 6kg 


Fri 15th

Am
Went to Santry for my injections. It was very straightforward and I wasn't given too much info!

I got a steroid and suplasyn injection. I was looking at the report on the docs computer, basically acl is ok, there is displacement of the meniscus and small tear, fat deposit causing impingement and possible bakers cyst. It looked like it was a case on injection, more rehab and see how it goes over the next couple of months....fingers crossed!

Pm

A1. DB Seated Press 3 x 10 22.5kg dbs, 22.5 x 9, 20kgs x 9
A2. Barbell Curls 3 x 10 35kg
B1. Prone Flys 3 x 10 6kgs
B2. Band Pushdowns 3 x 30
C1. Lat Raise 3 x 10 8kg
C2. Hammer Curls 3 x 10 17.5kg dbs
D1. Seated Tricep Extensions 3 x 10 17.5kg db
D2. Shrugs 3 x 10 32kg kbs

Wed 13th

A. Bench 5 x 5; 3 min rest 80kg *felt good here, no grinding or sticking points

B. Barbell Row 5 x 10; 90sec rest 50,60,60,55,55kg

C1. Knee Raises 2 x 10

C2. Plate Russian Twist 2 x 10/10 15kg

C3. Sorensen Hold 2 x 1min

D. DB Ext. Rotation 3 x 10/10 5kg


Tue 12th

Had my second MRI at the sports surgery clinic. So it turns out I am only getting an injection on Friday no surgery!!!

The doc was struggling to see what was going on with the MRI - acl and pcl look 'thicker' than normal but not slack. There are 2 (?) cysts at the top of my fibula I think, and maybe a bakers cyst also. Meniscus looks 'slipped' to the side a bit and there is a small tear. Also knee cap has 'seen some mileage'.

So, a lot going on but it looks like no surgery. Very happy about this. I will know more on Friday

Sun 10th Jan

A. Banded RDL 4 x 6; 2min rest 80kg (kept it light with the knee)
B. Inverted Ring Rows 4 x 8; 2min rest
C. DB Row 4 x 12/12; 90sec rest 20/25/27.5/27.5kg
D1. Prone Flys 3 x 8; 1min rest 6kg
D2. DB Hamstring Holds 3 x 30sec; 1min rest 10kg
E. Empty Barbell Curls 100reps for time


Sat 9th

Just did some stretching, left shoulder feels a little tight / impinged, so I think I will stick to pulling movements for a few days


Fri 8th

A. Bench w slingshot 5 x 5 92.5kg

B1. Chins 4 x 10
B2. Facepulls + rotation 4 x 10
B3. Shrugs 4 x 10 45kg dbs
B4. DB Lat Raise 4 x 10 8kg

Thu 7th 

I went to the Hermitage clinic in the am to see Dr. Sharif. he had a look at my knee and was keen to go ahead with surgery 'trim the meniscus and get on with my life'. I thought that was a bit too gung-ho, so I'll wait till Tuesday and get the MRI again in Santry...

Tue 5th

Went to the Santry Sports Surgery Clinic for an initial consultation - the docs (Jonathan Power I think!) was an ex judoka guy, seemed nice - I liked his philosophy of 'theres no such thing as too much mileage'. 

I did some movements tests and everything felt fine, I could squat ok, range was decent - he even talked about the possibility of rehab over surgery but since the newer injury I'll need another scan.

He reckons it COULD be a bucket handle tear, need anohter MRI (that could be only out of action for a few weeks) and he said not to rule out NY or Boston just yet. He did some tests on the ACL too and there is a lot of give in the left leg which is worrying, but we'll see... 

Back in a week for another MRI and consultation. 

Mon 4th

Went to Alex and he worked on the leg - especially the popliteus. He got a bit of range back in it and told me to work on straight leg raises, 30 degree squats and build up to lunges. Hamstring and calf stretches also.

He reckons the surgery may be around 3k and maybe 6 weeks recovery, which would be great, so we'll see. He said that obviously the Euros are off but not to rule out Ny or Boston in April just yet.

He is going to get in touch with a specialist and see where to go next...

I also went for a walk on the beach, same as yesterday and the leg didn't hurt nearly as much.

Sat 2nd Jan

A. Bench 3 x 5; 3min rest 77.5kg - felt quite strong here, more comfortable than normal and felt like engaging the muscles and keeping tension better
B. Pullups x 10,10,8; 3min rest
C1. DB Row 3 x 10/10; 30sec rest 27.5kg
C2. Facepulls 3 x 15; 90sec rest
D. Incline DB Curls 2 x 10; 15kg 

*still not firing on all cylinders yet, waiting to get the knee looked at and not maxing out on anything upperbody at the minute

I still haven't done anything lower body other than RDLs - which felt OK, I didn't go too heavy and only really felt the knee taking the bar out of the rack. 

I will try some stretching and maybe bike in the next few days, see the specialist on the 5th 

Dec 30th 

A1. DB Incline Bench 4 x 10 22.5kg
A2. Cuban Press 4 x 8 5kg 
B1. Standing Press 4 x 10 30,30,32.5,32.5kg
B2. Chins / Pullups 4 x 8
C. Face pulls 4 x 15

Dec 29th

A. Chins 5 x 5 10,15,17.5,20,20
B. RDL 3 x 6 80kg
C. DB Row 4 x 10/10 25kg
D. Barbell Curls 3 x 10 35kg


Dec 28th

A. Bench 5 x 5 75kg - felt good, comfortable throughout

B1. Barbell Row 4 x 10 60kg
B2. Prone Flys 4 x 8 6kg 

C1. Plate Front Raise 3 x 10 15kg 
C2. DB Hammer Curls 3 x 10 15kg


Dec 24th

A. Bench - worked up to 1rm, can't remember if I got 100 or 102.5! Failed 105kg

B. DB Row 4 x 10/10

C1. Incline DB Curls 3 x 10
C2. Skull crushers 3 x 10
D1. Ez-bar Curls 3 x 10
D2. Tricep Kickbacks 3 x 10
E1. Hammer Curls 3 x 10
E2. Band Pushdowns 3 x 30