Return of the One-legged Thrower

[RogerWS76]

Recovery now seems like a possibility.

Yes!!!

[Alan H]

RECOVERY sounds good to me!!

[o1d_dude]

March 5, 2013

Day 7 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x15 Clamshells***
1x5 Half Get Ups
Bench Press
1x10x45
1x3x95
1x2x135
6X1X165-165-175-175-180-185
Batwings
1x5x22.5 held for 10 seconds
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

Feeling better today. Hopefully I will soon be bold enough to try the exercise bike again. I've gained 6-8 pounds since the knee issue has limited my ability to exercise properly.

[o1d_dude]

March 6, 2013

Day 8 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Bench Press
1x10x45
1x10x95
Batwings
1x5x15 held for 10 seconds
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
1x10x15

Today was a "tonic" day and all the lifts were done with light weights. Just keeping the groove greased as it were.

No lifting tomorrow and then I will lift Friday and Saturday...while you guys are thundering on the mountain in Sonora.

[Alan H]

To get back to the judging proposition.....I really would love to have you come down with the Rattlesnake Glen lads and judge at Ardenwood. Morning would be the usual stones, weights, hammers, and I can provide a stool to give your knees a break. Afternoon, though, I'd have you doing caber for all three groups, since you're the only one who's seen enough caber to be able to judge it correctly.

The stinker is, I have to order the shirts from GGGP *really* soon and give the Games chairwoman the Gate List. So I'd need to know by tomorrow. Why tomorrow? Because if you don't think your knees are up to it, then I need to hunt up someone else! Ardenwood - April 6th.

[o1d_dude]

You should be looking for someone else then. I'm unable to predict how my knee will be then.

Icing up as I type this...

[Alan H]

OK...Actually, John Davis's 1-year old daughter poked him in the tummy and gave him an umbilical hernia the other day, if you can believe that. So he'll be judging caber.

Icing up, eh? Man, I hope this gets squared away.

[Martin Roy]

Clearly John is raising an Amazon Warrior Princess. He'll need to watch his step in the years to come.

[o1d_dude]

March 8, 2013

Day 9 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Bench Press
1x10x45
1x3x95
1x2x135
2x5x145-155
Batwings
1x5x22.5 held for 10 seconds
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

March 10, 2013

Day 10 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Bench Press
1x10x45
1x3x95
1x2x135
1x5x155
1x3x165
1x2x175
Batwings
1x5x22.5 held for 10 seconds
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

After completing the first 10 workout cycle, I'm going to do the next one using the "same but different" approach. Instead of bench presses I'm going to add seated presses. Starting to get bored with no leg work and and the physical therapist said to include 'light' seated leg extensions and hamstring curls so I'm gonna throw those in, too.

[o1d_dude]

March 12, 2013

Day 11 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
2x5x95
Batwings
1x5x22.5 held for 10 seconds
Seated Leg Extensions
1x10x10
Prone Hamstring Curls
1x10
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

"Same but different". I've swapped out the benches for seated presses. I feel like a body builder doing leg extensions and hammy curls but the physical therapist says to do them for rehab. I continue to ice three times a day but have given up on the 800mg Motrin. No pain while walking but every now and again I get a little twinge that reminds me I'm still not 100 percent yet.

On the subject of icing, I ordered an extremely nice knee/leg specific ice pack with velcro straps from Amazon. "Brown Medical Polar Ice Large Knee Wrap " Comes in two sizes (I ordered the larger of the two) and costs only $26 and change. It's very effective and I will rate it 5 stars. It's large enough to completely encircle my leg/knee with some overlap. Not sure if it's large enough for Alan's tree trunks tho. The size is listed as 22 inches if that helps.