9/22/24
Breathing: Wim Hof
No workout today was an off day
Mind: Very positive
Body: feeling great and walking with less of a limp
Notes: I have created my new program that is focusing more on bodyweight strength work and increasing my range of motion, especially in my hips. I am looking forward to completing this program and seeing some new results rather than just hypertrophy training which I had been doing for a few years right before surgery.
9/21/24
Breathing: Box Breathing
Workout:
45 minutes on the bike
Mind: Feeling really positive today
Body: no complaints
Notes: It was nice to get on the bike for a bit longer today. Sunday will be an off day and I will work on building my next program to get back into the gym and work on what I need to get to my goals.
9/20/24
Breathing: Wim Hof
Workout:
5 min Bike warm up
Then
21-15-9
Leg Extensions 160lbs
Burpees
Seated DB Cleans 40lbs
Bike 2 mins between rounds
Then
Nordics 2x8
SA Cable Row 2x8x80lbs
Wrist Curls 2x15x15lbs
Mind: Finished the day much better than yesterday
Body: Feeling great
Notes: I really enjoyed today's workout. It feels good to be able to do workouts again that make me breath and sweat. Planning on a longer bike session tomorrow.
9/19/24
Morning Breathing: Box Breathing
45 minute stretch sesh
A few hours later
30 minutes on the bike
then Physical Therapy
Mind: It was positive most of the day, finished pretty negative
Body: Feels good today. Foot its a bit sore since I am not at 100 percent in the boot and PT on top of that is just a new stimulus for it.
Notes: Pretty solid day overall. My foot and ankle are feeling it a bit. Today was the first day I could drive and also walk around with my boot only with no crutches. Add PT on top of that and my foot is pretty sore. I started today off with a great mindset but I ended up in a pretty negative headspace by the end of the day. I really need to continue to work on emotional resiliency. Seeing things for how they are and feeling my way through them. Tomorrow is a new day.
9/18/24
Morning Breathing: Wim Hof Breathwork
30 minutes on bike (first time on the bike since surgery)
3 rounds
A1. Seated Shoulder Externals 15lbs 10, 10, 10
A2. Scap Pull Ups 10, 10, 10
A3. Lat Stretch (Right Only) 3x5 breaths
A4. Wrist Curls 15lbs 15, 12, 12
Body: all good, still working on that elbow pain
Mind: positive, energized, excited
Notes: This morning I was able to hop on the bike for the first time since surgery. It was nice to just pedal and get moving for 30 minutes. It was extremely low intensity since I cant use a lot of resistance or speed yet but I will take what I can get. After that I did some work on my shoulders and forearms looking to decrease my right elbow pain and work on some weaknesses.
In the afternoon I went to a follow up. I have them scheduled every two weeks until I am out of the boot so hopefully only one more after this one. I was cleared for 100 percent weight bearing in the boot and also 50% in a shoe which is nice because the boot sucks when it comes to biomechanics so getting in a shoe will be helpful. I am progressing nicely and the Xrays show the bone wedge healing well.
9/17/24
Morning Breathing: Wim Hof Breathwork
3 Rounds
Deficit Handstand Push Ups (hands on yoga blocks) 4, 5, 4
Pull Ups 20, 15, 12
Explosive Leg Raises 20, 18, 12
Then
45 minutes of meditation stretching
Then
Physical Therapy for ankle and foot rehab
Body: Feeling really good no aches or pains other than right elbow
Mind: Feeling like a tired brain today. Lots of computer work usually does this to me.
Notes: Today was another step forward towards my goals. At PT I was able to do my first squat (bodyweight to a box) but that is progress from not being able to put any weight on my foot. I do all PT exercises out of my boot so it feels good to have my foot on the ground. With the flat foot reconstruction surgery, it has basically created a new foot and that means new sensations on the ground. I will also need to learn how to properly put pressure into this new foot.
I have been really enjoying these long breathing and stretching sessions I have been completing. I think that stretching was majorly overlooked in my education and now I am finally digging into what proper stretching looks like and ways to increase range of motion through strength exercises. Being able to move, move well, and have control of big ranges of movement I feel is a key to keeping the body healthy. My body seems to hate me when I neglect that and just focus on lifting.
Well here I am. Back to where it all started. I came across my blog from high school/college and really liked what I was doing. I have been tracking offline ever since stopping here but I keep losing notebooks and needing to start over. I figured why not start back up here so I can never lose my training notes again.
I am currently 7.5 weeks (July 26th 2024) into my post op recovery. I had 3 procedures done. Deltoid ligament reconstruction, Coalition separation, and flat foot reconstruction. This has been by the far the most challenging recovery I have ever had. Maybe its because I am older or maybe its because they cut some bone, added some plates, etc. Either way I spent 6 weeks non weight bearing in a hard cast. I lost a lot of muscle mass in my right calf, tib, hamstring, glute and quads. This time allowed me to concentrate on my mental health. I started a breathing and meditation practice that has been very beneficial. For the last week and a half I have been 50% weight bearing in a boot. The progress has been very quick. I can pretty much walk without crutches now and I should get the clearance go 100 percent on Wednesday. I will continue my PT and training to get back to where I want to be.
I have set some minor and major goals for this recovery and post recovery.
1. Get back to running by Jan 2025 (post op recovery goal)
2. Complete a marathon summer 2025
3. Unassisted Handstand Hold 1 minute
4. L Sit to Handstand Hold
5. Complete 50k by EOY 2025
6. Win my first disc golf tourney
At this point my interest is falling more into running rather than lifting heavy or getting big. I spent the majority of the last 15 years training for either strength or hypertrophy. I now have goals that align with running, moving better, being able to move my bodyweight with control, and also disc golf which I recently got into over the past 2 years. My current training has been all over the place as I am just trying to get workouts in while I recover. I will get back to a more strict program once I am closer to back.
Todays training 9/16/24
A1. Bench (Smith machine in apartment gym) 8x135, 5x185, 3x225, 3x235, 3x245
B1. QLs Using Leg Ext 10x20, 10x25, 12x30
B2. Seated Leaning Cable Rows 3x10x100
B3. L Sit Holds 3xabout 40 seconds
C1. Seated GMs 3x12x60
C2. Hand Stand Holds 2:15, 1:45, 1:30
Body: Ankle is able to take a lot more pressure. Low back is good. Right elbow still nagging
Mind: Feeling positive and motivated today
Notes: Solid training session. Its been really nice to move a lot more and sweat more. When I was unable to sweat that was a big struggle for me to stay sane.
