Pushing Tin - Paekakboyz Training Log
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Whoo hoo!! just saw the physio about my knee and it's not as bad as I had feared. Have a tight tendon in the knee and a bit of imbalance on the outer thigh muscle but NO cartilage damage. Have a pretty full-on stretching routine to work through. Problem was the knee started to fold inward under fatigue and the poor flexibility was making things worse. Second part is that even when you stop running etc tendons have really low blood flow (only the Achilles is worse apparently) so its a slow road to recovery. However two of the stretches I'll be doing are intended to encourage bloodflow to quicken recovery.<br />
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Physio was positive that I could go for a run late next week if I stuck to the stretching programme. Only 10min or so at a slow pace but it's still running! Totally stoked that I finally got the knee looked at there is a solution that doesn't involve surgery or similar.<br />
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So that's shoulder, neck and knee injuries dealt too in the last 2-3 months. What a shitty run of problems!! However I def feel heaps more positive about training now though! -
good workout. Leg workout was mainly stretches the physio gave me. Single leg squats and single leg 'drop' squats where you try and mimic your knee/leg giving way and then you catch in suddenly. It stimulates bloodflow in the tendons in the knee. Squats are also to strengthen the bracing muscles around the knee. Was doing sets till failure so ended up with wobbly legs... not great when you have three flights of stairs to negotiate!!
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solid workout. Another session on the rower at the end but I'd already thrashed my legs. Strength starting to build back up which is good. Cardio, Cardio, Cardio, sigh.
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[quote name='Paekakboyz']good workout. Leg workout was mainly stretches the physio gave me. Single leg squats and single leg 'drop' squats [B]where you try and mimic your knee/leg giving way and then you catch in suddenly[/B]. It stimulates bloodflow in the tendons in the knee. Squats are also to strengthen the bracing muscles around the knee. Was doing sets till failure so ended up with wobbly legs... not great when you have three flights of stairs to negotiate!![/QUOTE]That sounds well dodgy! Is it otherwise called "gym chicken"? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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[quote name='Bones']That sounds well dodgy! Is it otherwise called "gym chicken"? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />[/QUOTE]<br />
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I was a tad iffy about it at first but it's working!! No matter how hard you try you can't really copy a real collapse but it still feels a bit odd to do. Good thing is you can feel it right in the target spot so you know when you are doing it right. Between this exercise, the mini squats and the stretches the knee feels a lot better and my legs a lot stronger.<br />
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Seeing physio again tomorrow and should be ok for a short 10min run this weekend. Just need to build back up strength before I start trying longer runs. -
Friday gym session. A fast workout tonight. Didn't want to piss around in town so set a fast pace and got into it. Swiss ball work is coming along well, flys are still super tough though. Have been steadily increasing weight on lat pulldowns and seated row. Great to see steady improvement as I want to make sure I don't overtrain chest. Especially as I've added bench back into my workout.<br />
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Planning a run tomorrow which will be primo yet painful!! instructed to go for a light run for about 10min. Trying to build up strength etc etc. Making sure I follow the plan so things improve as smoothly as possible. -
run/walk last sat went ok, knee was painful the following day but not as bad as I'd expected. Saw physio today (new guy, same clinic) and he was really interesting. He had a different approach to last person I saw. He noted I have 'claw feet' ha ha and that I wasn't one of those lucky people to have a foot or body type that was well suited to running!! nothing I didn't know but it was a good laugh.<br />
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He was really focused on core strength/position during stretching. It has a big impact on hip flexors/quads etc and making sure you get full value from targeted stretching. He gave me a plan to increase my running workload over the next two weeks and heaps of stretching exercises. Floated the idea of acupuncture but only if I don't see steady improvement. He's seen heaps of these types of injuries so he was confident it'll come right (in time).<br />
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Off to the gym tonight. Feeling pretty good at the moment so going to up weights on a few exercises. Then thrash out the stretches I got from the physio. -
Had a really good session tonight. Upped weights on swiss ball and the number of swiss ball press-ups I follow up with. Had the fair shakes at the end but I was stoked to get through two full sets. Shoulder seems fully healed now. Just got to continue to build the strength up. Wide grip pull-ups are pretty ave but I need to be doing them a lot more to really improve.<br />
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Knee is improving nicely. Tweaks the most recent physio has made to my stretching position have been effective so far. Turns a decent stretch into a burner! but in a good way, you def know you have got it right.<br />
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Doing interval running on sat/sun to keep working on the knee (and dire cardio!). Missus is keen to come along so that will be a good motivator.<br />
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not a bad Friday the 13th all in all! -
Solid workout. Swiss ball was still tough with the upped weights. Pull-ups were really good today. Business as usual for the rest, pretty much back up to pre-injury weights/reps so another couple of workouts and it'll be time to crank it up.
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pull ups - the lighter I get, the easier they are - even though I have about half a cup of rice a day and zero energy, I am cracking out 3 sets of ten, supersetted with squats, 40 second rest, no problems! But three months ago, 6 kilos heavier, eating like a horse, and I would struggle! Mind you, my shoulder is also much better, with no visiting to physio (I am full of advice that I never follow), so go figure again!!<br />
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As for the shoulder injury - yours, just always be careful - mine was good as gold, then got lazy, stopped the rehab, and it came back, and is now going again (touch wood)... -
Spot on bro. Running will def carve off a few kilos and that should help the pull-ups. <br />
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I'm definitely taking things easy with the shoulder. Not stressing about doing specific shoulder exercises, arms, triceps etc all work through em so that's ok for the moment. <br />
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Short-ish term goal is to be trim and toned by late Nov, there is a beach in Hawaii waiting for me to arrive! -
[quote name='Paekakboyz']Spot on bro. Running will def carve off a few kilos and that should help the pull-ups. <br />
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I'm definitely taking things easy with the shoulder. Not stressing about doing specific shoulder exercises, arms, triceps etc all work through em so that's ok for the moment. <br />
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Short-ish term goal is to be trim and toned by late Nov, there is a beach in Hawaii waiting for me to arrive![/QUOTE]<br />
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Dude you'll look like a concentration camp victim next to some of the yanks on the beaches in Hawaii !!! Sheeeeesh I honestly thought I'd stumbled upon some fat camp day out when I was there, some absolute farkin whales ( mind you I bulked up a bit in the wrong way whilst there as well, steer clear of Jack in the box and Dennys ! ) -
Primo workout. Getting back to the good fade near the end of each set. Makes the last couple of reps burn real good. Close to adding weight on the row and biceps. Continue to do a big knee strength session after each workout. Have run on it a wee bit in the last couple of weeks and it's coming along nicely. Still work to do building up endurance but the impact pain is nearly gone and it has loosened up a lot as well.<br />
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Two gym sessions and 2-3 runs a week is the short-mid term goal. They won't be very long or fast runs to begin with but that will come in time. The body is nearly 100% for the first time in 2010!!! Touch wood!! -
decent run/walk this evening. No pain or sensitivity in the knee - probably ran a couple of km broken up with walking. Enough to get me blowing which was good. Dang I'd forgotten how much I was missing running!! Certainly a big turnaround in headspace from earlier in the year when I thought I wouldn't be running again. Onwards and upwards!<br />
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Body felt really pumped after workout last night too. Weird how you get those days when you just feel super strong! all good! -
Solid gym session. Did pull ups first and paid for it on the swiss ball. Second set was tough but I'm happy that flies are improving. That particular exercise seems to lag behind normal and close grip bench press. I think that my grip strength wasn't up to the heavier weights initially but its starting to come on nicely now. I've also noticed improvement on the close grip row as well, I don't get quite as fatigued in the forearms.<br />
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Planning a run tomorrow. Jogged back to the car after gym tonight and knee felt sweet as, lungs were burning though! getting closer to that goal of 2 gym sessions and 2 runs a week. -
Good gym session. Went for a light run afterwards too. Gotta get amped on the first day of spring! plus it was a mint day so that was a bit of motivation. Upped weights and reps on most back exercises. I think I need to do more to build up strength for wide grip pull ups. I def didn't have a long enough rest between gym session for my pull ups. Felt the tiredness in my lats. The best set I ever did was after a 7 day break at the gym so go figure.<br />
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Weather pending I'll aim for a couple more runs this week/end and a gym visit on sat. -
Ugh, probably left it a bit too long between workouts. Did up weights and reps last week so it'll be a couple of weeks before I've got that all sorted. Stoked that daylight savings is just around the corner. A great incentive for getting out running. I've gone for a few now but more to strengthen the knee than actually get fit. Volume needs to increase... never that much fun at the start when you are so un-fit!
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Pushed a bit of tin tonight. Made a decent effort of finishing in just over an hour. Had a good sweat on and puffed during some of the later sets and reps. Run tomorrow, just in time for a southerly apparently!! awesome!! ha ha gotta love wellington.
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short 3km run tonight. Need to make sure I don't push too hard too soon. Legs are already a bit twingy so bring the pain tomorrow! Gym on thursday so things are going well. Around 2 months till the Hawaii trip and I'd like to drop around 4-5kg by then... or at least lose the smallish love handles I still possess!
