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TQpew....road to recovery

T

The Wenis

chicken choker
Platinum
acl surgery on right knee on march 2d.

stats on march 1st: 5'11" 220lbs 13%bf cold flexed.....quads 26" calves 17.5" bicepts 18.25" chest 48"

stats today (general anesthesia and 4 days of total inactivity did this to me): 206 lbs Lquad 24.5" Rquad 23" Lcalf 17" Rcalf 16.25" bicepts 17.75" chest 46"

goal is to return to and surpass these pre-surgery 3d set lifts w/in 7 months:

squat 405x5 (90 degrees) dead 405x6 bench 315x7 overhead dum ext 130x12 seated calf raise 255x8 lateral raise 40x8 wide grip pulls x6

won't cycle again until the legs can handle heavy weight, probably 4 to 6 months.

back to the gym saturday march 13
 
damn, yet another setback. ribs have been bothering me for several weeks. doc looked at them yesterday and said i have an 80% healed fracture. great. told me to take another week off and wait until next week to start lifting again. :(
so now i'm looking at 3/20 as my first day back in the gym. i'm scared to think what kind of strength i will have lost by then.
 
good luck man....i just had a surgery (kidney transplant) myself and it will be 6wks b4 i can lift again and prolly a lil longer b4 i can do events so i feel ya pain.. just stay motivated
 
finally. felt soooo good to be back in the gym.
weight today 202


3/20
chest and tri
light workout b/c i've been off so long

bench (elbows in) 135 x 15 185 x 12 225 x 10
incline press 135 x 10 145 x 8 185 x 6
decline db press 120 x 15 150 x 12 160 x 8
overhead db ext. 65 x 20 85 x 15 100 x 12
narrow grip bench 135 x 20 145 x 10 155 x 8
 
so sore from that first workout i took the 21st off.

3/22

still have limited rom

right leg lunges with the bar only 3x8
right leg press 50 lbs 3x10
squat 50 lbs 3x10 not even 90 degrees


3/23
normally would be back/bicepts but ribs still ache a little, so bicepts only.
warm up
30lb db curls 2x10

preacher curl straight bar 70x10 80x9 90x6
cross hammer curls 35x10 45x8 50x6
incline curls 25x12 30x10 35x7
 
unbelievable. 3 weeks off and every workout is making me so sore the next day i feel like i've never been to a gym. i'm going to try to get back to my regular workout cycle this weekend but for now, just one muscle group at a time.
3/24 off

3/25 light shoulder only
arnold 45x10 55x8 70x6
lateral raises 30x10 35x8 40x7
pec deck(drop) 160-110-70x3
 
3/26 PT day
stretching
walking lunges 60
r leg press 65lbs 3x15
r calf 65lbs 3x15
r ham curl 35lbs 3x15
5 minutes on the balance plate
some funky rubber band flexion exercises
5 minutes balancing on r leg bouncing a 10lb ball off a little trampoline and back at me

go home and soak in ice for 45 minutes.
 
TQpew said:
acl surgery on right knee on march 2d.

stats on march 1st: 5'11" 220lbs 13%bf cold flexed.....quads 26" calves 17.5" bicepts 18.25" chest 48"

stats today (general anesthesia and 4 days of total inactivity did this to me): 206 lbs Lquad 24.5" Rquad 23" Lcalf 17" Rcalf 16.25" bicepts 17.75" chest 46"

goal is to return to and surpass these pre-surgery 3d set lifts w/in 7 months:

squat 405x5 (90 degrees) dead 405x6 bench 315x7 overhead dum ext 130x12 seated calf raise 255x8 lateral raise 40x8 wide grip pulls x6

won't cycle again until the legs can handle heavy weight, probably 4 to 6 months.

back to the gym saturday march 13
Click to expand...


Do you know the causes for your ACL surgery? Do you run?

My ACL kinda bother me once in a while due to running...

Good luck on your recovery !
 
out_at_sea said:
Do you know the causes for your ACL surgery?
Click to expand...

soccer. running down the field, planted the foot to turn and !pop! the foot and shin stayed in place and the rest of me went flying. my physical therapist does a lot of the pro athletes in the area and told me he had never seen a non pro recovering as quickly as i am. good news.
 
gained 3 lbs this week. yee hawww.

3/28 still getting back into the swing. chest/tri hurt so much last week i'm doing the same thing this week. try to get back to my regular split starting next saturday.

bench (elbows in) 135 x 15 185 x 12 225 x 10
incline press 135 x 10 145 x 8 185 x 6
decline db press 120 x 15 150 x 12 160 x 8
overhead db ext. 65 x 20 85 x 15 100 x 12
narrow grip bench 135 x 20 145 x 10 155 x 8
 
3/29
back and bi
wide grip pulls 8, 7, 7
seated row 120x15 150x10 180x6
bent over row 95x12 115x9 125x6

preacher curl 35lb ez bar 70x10 80x9 95x7
cross hammer curls 35x10 45x8 55x6
incline curls 25x12 30x10 35x8


3/31
pt day same stuff as above and added balance ball squats.
 
4/1
still sore all over. 3 weeks off really messed me up. still not back on my regular split.

shoulders--
arnold 45x10 55x8 70x5
lateral raises 30x10 35x8 40x6
reverse pec deck(drop) 150-110-70x3
 
4/2
pt day.

4/3 (back to somewhat regular split. still light)
back and bi
wide grip pulls 8, 7, 6
seated row 120x15 150x10 180x6
bent over row 95x12 115x9 125x6

preacher curl 35lb ez bar 70x10 80x9 95x7
cross hammer curls 35x10 45x8 55x6
incline curls 25x12 30x10 35x8


4/4 (alternate b/w db press and flat bench weekly)
chest and tri
db press 65lb db x16 85x8 95x4 (damnit. 4 weeks ago i squeezed 9 reps w/the 110s)
incline press 135 x 10 145 x 8 185 x 7
overhead db ext. 65x20 85x15 100x12
rope pull downs 75x12 90x9 110x6
 
4/5
pt day

4/6
shoulders/grip

military 95x12 115x9 135x5
lateral raises 30x10 35x8 35x6
reverse pec deck(drop) 150-110-70x3

grip stuff
 
4/7
off

4/8
pt day (my only leg work for now)

4/9
back and bi
wide grip pulls 9, 7, 6
seated row 130x15 150x10 190x6
bent over row 95x12 115x9 125x8
light deads today. yeah baby. 3 sets of 135x10

wide grip preacher curl 35lb ez bar 75x10 90x8 100x5
cross hammer curls 35x10 45x8 55x5
incline curls 25x12 30x10 35x9


4/10
shoulders/grip

military 95x12 115x9 140x5
lateral raises 30x10 35x9 35x8
reverse pec deck(drop) 150-110-70x3
grip stuff

4/11

chest and tri
db press 65lb db x20 85x8 100x5
incline press 135 x 10 145 x 9 185 x 6
overhead db ext. 65x20 95x15 130x7 (oh yeah)
rope press downs 85x12 100x9 120x6
 
Bonkme2 said:
Are you still getting real sore...aside from the leg workouts?
Click to expand...

no, for the most part the pain is gone. still have a problem with stairs.

damn i'm lazy. haven't been posting my workouts. diet is still not what it was. lost some weight, down to 203. strength is up a little. i'm going to cycle in two weeks and i'll post the pre and post cycle.
 
5/8
tried some deads today. 135x10 225x10
then i stuck 50 more on there and just looked at it, scared shitless. just a reminder 2 months ago was doing over 400.
i'm standing there staring at it starting to sweat wondering if i should keep going without wrapping my knee. must have been 5 minutes just looking at it. then took the weights off and racked the bar.

cycle time: 1 week countdown
 
6/6
shoulders and deads today.

hot damn. deads 325x5. not what i was doing pre-op, but it sure felt good. :)
 
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