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Post by bigredmachine on Jun 4, 2011 11:40:16 GMT -5
Physical Therapy June 4, 2011 (1st Session):
Went to my first physical therapy session this morning and it was more of an assessment type thing just to see where my knee was as far as how it has been healing and what my Range of Motion (ROM) was and stuff like that. And the therapist had me perform some exercises and also showed me some exercises that I could perform at home on my own being that I'm only going to be seeing her twice a week. Since my knee is really stiff and has alot scare tissue built up since the surgery she wants me to do some exercises loosen up my knee cap and that surrounding area by doing some pushing and pulling with my hands on the area. Also she wanted me to do the same thing where my incision is at to loosen up the skin around the knee. Next she wants to me to do some straight-leg raises while lying in bed to help strengthen my quad muscle. In order to do this I also have to keep my leg brace on and lock it in place. Then she wants me to do the same thing but while sitting on the edge of the bed and do straight-leg raises there. Next she wants me to stay seated on the edge of the bed to work on my ROM, which was only 16 degrees BTW, whereas in my good knee it was 125 degrees:( So I am suppose to unlock my brace and plant my heal on the floor and push forward, bending my knee, until it tightens up and hold for 5-10 seconds then return to the starting position.
And that's all the stuff that she showed me to do at home. So she wants me to do 3 sets of 5 reps of everything 4-5 times everyday. The reason that we are doing such low reps is because I don't quite have the strength endurance to do high reps right now but it will come with time. So the main objective for the first few weeks here is to 1) loosen up my knee cap and the area around my incision 2) Work on getting my ROM back and 3) Work on getting some of quad strength back
So I'm pretty excited about moving forward, even though I know that it's going to be tough. My next physical therapy session is this Wednesday and will update as things progress.
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Post by bigredmachine on Jun 4, 2011 11:58:38 GMT -5
Saturday June 4th, 2011 (Chest Workout):
Warm-up:
Barbell Bench Press- 45x20x3 sets (Had to put a box at the end of the bench to prop my right leg up on when I was lying on the bench since I cannot hardly bend it right now)
Barbell Bench Press (Used 3 different grips)- 95x12x3 sets, 115x12x3 sets
Dumbbell Incline Flies- 15x12, 25x12, 30x12, 35x12
High-Cable Crossovers- 30x12, 45x12x2 sets, 60x12
Seated Pec-Deck Flies- 30x12, 60x12, 70x12x2 sets, Drop set of 70x12, 60x12, 50x9, & 40x11
External Rotations w/Blue Tubing 1x50 each arm
Done.
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Post by Brian Hill on Jun 4, 2011 12:39:21 GMT -5
VERY cool to see that you have FINALLY started your PT! I know it'll be a long, hard road back to 100% but in the grand scheme of things it'll be over with before you know it.
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Post by Brian Hill on Jun 4, 2011 12:56:21 GMT -5
PS. I went back and linked the video of last weeks Squat in my training log. So maybe you can take a look at it and break it down for me? haha.
As soon as I get more time I'll try to get up Jazz's squats and our Bench OPENER's on youtube also.
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Post by bigredmachine on Jun 4, 2011 18:22:00 GMT -5
Once I get back into a regular powerlifting routine I might start adding these into my training sessions: youtu.be/Kre3xyQbqTI |
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Post by bigredmachine on Jun 5, 2011 17:02:51 GMT -5
Sunday June 5th, 2011 Back Workout:
Warm Up:
Straight-Arm Pulldowns- 3x15-20 (Light)
Wide DD Pulldowns- 70x12, 100x12, 120x12, 130x12, 140x12
HS Low-Row (Alternating)- 90x12, 180x12x2 sets, 230x12x2 sets
HS Lat Pulldown (Underhand Grip)- 90x12, 180x12x2 sets, 140x15x2 sets
Dumbbell Rows (Posted Hand on DB Rack)- 45x12, 55x12, 65x12, 70x12, 75x12 each arm *Wasn't sure that I was going to be able to do these with my knee but tested it out and it didn't seemed to bother it so Yahhh*
Body Weight this morning was 283
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Post by bigredmachine on Jun 7, 2011 17:44:24 GMT -5
Tuesday June 7th, 2011 Shoulder Workout:
Warm-Up:Shoulder Circles 1x20 each way Barbell Front Raises- 45x12x4 sets
HS Seated Shoulder Press- 70x12, 120x12, 140x12x3 sets
Standing Dumbbell Side Raises- 15x12, 20x12x3 sets
Seated Dumbbell Cleans- 25x12, 35x12x3 setsWhat a crappy workout I had today  But oh well, it is what it is...
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Post by bigredmachine on Jun 8, 2011 16:32:26 GMT -5
Wednesday June 8th, 2011 (Arms):
Warm Up:
Pushdowns w/Mini Band 2x20
Bicep Curls w/Mini Band 2x20
Dumbbell Tate Presses on Slight Incline- 25x12, 35x12, 50x12x3 sets
Standing Barbell Curls- 45x12, 55x12, 65x12x3 sets
Pushdowns w/Light Band- 4x12
Dumbbell Hammer Curls (Palms In)- 25x12, 40x12, 35x12x2 sets
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Post by bigredmachine on Jun 11, 2011 7:48:00 GMT -5
Physical Therapy June 10, 2011 (3rd Session):Went to my third PT Session yesterday and I'm making progress pretty fast. From only being able to bend my knee up to 16 degrees I can now bend it up to 25 degrees without any assistance. However, with assistance we were able to get it up to 41 degrees (which hurt like a motherfucker) BTW  Anyway besides that my therapist has really been working with me on being able to balance my weight and quit leaning towards one side. And she is also teaching me how to walk straight again, being that I still wobble alot when I walk. So I have to focus on bending my knee while at the same time not leaning towards good leg when trying to walk. So that's pretty much the jist of how things have been going with my PT. At home I'm still doing my exercises, doing 3 sets of 10 of everything, 3-4 times a day along with some other exercises to help stretch out and bend my knee more. So for next week I go back to the therapist on Monday & Wednesday and then on Thursday I go back to doctor again for another checkup, so a pretty busy week. So I will probably give another update on my progress then..
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Post by bigredmachine on Jun 11, 2011 11:43:22 GMT -5
Saturday June 11th, 2011 (Chest Workout):
WG Reverse-Grip Incline Press on Smith Machine-
45x20x2 sets
95x12
135x12x2 sets
175x10x2 sets
WG Bench Press on Smith Machine-
135x12
175x12x2 sets
195x10
205x10
Incline Dumbbell Flies-
15x15
25x12
35x12
45x10x2 sets
Low-Cable Crossovers-
40x15x3 sets
Seated Chest Machine-
60x100 reps
Done. Pretty Decent workout today..
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Post by bigredmachine on Jun 12, 2011 16:59:45 GMT -5
Sunday June 12th, 2011 (Back Workout):
Warm Up:
Seated CSR Machine- 2x25 (Light)
HS Seated Low Row (Reverse Grip)-
90x15
180x12
230x12x2 sets
250x10x2 sets
Standing Straight-Arm Pulldowns-
70x15
100x12x2 sets
120x10
150x10x2 sets
HS Seated Iso-Row (Single-Arm)-
45x12 each arm
80x12x2 sets "
105x10x2 sets "
Done. Good Workout Today. My Back is really starting to swell up!
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Post by bigredmachine on Jun 14, 2011 13:36:32 GMT -5
Tuesday June 14th, 2011 (Shoulder Workout):
Warm Up w/Mirco Mini Band:
Int/Ext Rotations 2x20 ea way
Band Pull-Aparts 1x20
Shoulder Dislocations 1x20
Seated Dumbbell Arnold Presses- 25x12, 35x12x2 sets, 45x10x2 sets
Seated Dumbbell Side Raises- 15x12, 20x12x2 sets, 25x10x2 sets
Dumbbell Shrugs- 60x20x4 sets
Band Pull-Aparts w/Mini Band 4x15
An decent workout today for what it was and as you can see I try not to go too heavy on shoulder day being that my shoulders have seen alot of wear and tear over the years..
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Post by Tony "The Beast" Atkins on Jun 15, 2011 1:05:46 GMT -5
Hey Big Red Machine, It's good to hear that your recovery process is finally on the rise. Glad things are going good in PT. A lil birdie told me that you might make it to MDBB for a bench session here pretty soon. Any truth to that?  |
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Post by bigredmachine on Jun 15, 2011 11:42:59 GMT -5
Hey Big Red Machine, It's good to hear that your recovery process is finally on the rise. Glad things are going good in PT. A lil birdie told me that you might make it to MDBB for a bench session here pretty soon. Any truth to that? Hey Beast! I hope your recovery is coming along too bud!! As for me coming up to the gym for a visit, it all depends on how quickly my knee comes along. I still can't drive and hell I still can't plant my foot flat on the floor to do a regular bench press b/c of my limited ROM. So I'm probably still at least a couple of weeks away from driving again. Then it'll probably take a couple more weeks to get use to that b/c I'm sure it will be alittle uncomfortable to drive for very long periods at a time to start off with. So assuming that I don't have any setbacks in my therapy maybe by this time next month I'll be able to come by there and show you guys how to bench press B/c damn I miss you guys and I miss being able to train too! And P.S is Jazz really leaving??? Because if true, man that really sucks! with an capital "S" |
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Post by Tony "The Beast" Atkins on Jun 15, 2011 11:56:50 GMT -5
Hey Bro, it's good to hear from you. You seem in good spirit with ya head held high. I am doing ok. Still have pain, migraines, ect., you name it. You will be back at the gym before you know it. We miss your big strong ass too! From what I hear about JAZZ (SIS), yes it's true. IT SUCKS FUCKING ASS!!! Hey Big Red Machine, It's good to hear that your recovery process is finally on the rise. Glad things are going good in PT. A lil birdie told me that you might make it to MDBB for a bench session here pretty soon. Any truth to that? Hey Beast! I hope your recovery is coming along too bud!! As for me coming up to the gym for a visit, it all depends on how quickly my knee comes along. I still can't drive and hell I still can't plant my foot flat on the floor to do a regular bench press b/c of my limited ROM. So I'm probably still at least a couple of weeks away from driving again. Then it'll probably take a couple more weeks to get use to that b/c I'm sure it will be alittle uncomfortable to drive for very long periods at a time to start off with. So assuming that I don't have any setbacks in my therapy maybe by this time next month I'll be able to come by there and show you guys how to bench press B/c damn I miss you guys and I miss being able to train too! And P.S is Jazz really leaving??? Because if true, man that really sucks! with an capital "S" |
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But oh well, it is what it is...
Anyway besides that my therapist has really been working with me on being able to balance my weight and quit leaning towards one side. And she is also teaching me how to walk straight again, being that I still wobble alot when I walk. So I have to focus on bending my knee while at the same time not leaning towards good leg when trying to walk. So that's pretty much the jist of how things have been going with my PT. At home I'm still doing my exercises, doing 3 sets of 10 of everything, 3-4 times a day along with some other exercises to help stretch out and bend my knee more. 
