Ironwill's workout log

[fitoverforty]

So, I guess you are feeling better?

All done on the Elliptical, as I was putting Barbie through a little upper body workout, at the same time.

okay....there is probably a joke in here somewhere...but I'm not gonna go there.
How is Barbie by the way? I hope you all had a blessed Christmas, sorry you were feeling under the weather.

[ironwill]

She is doing pretty good. Had her knee operated on a couple of weeks ago, Doctor said her knee is rubbing bone to bone. She's pretty discouraged about it. She has used them hard playing VB since Middle School, lots of jumping etc. She told me yesterday she needed to get moving, and do something physical, so I put her through a little workout while I was down there. Basically changing weights for her, as her mobility is limited, and she felt good about it, as she's allowed to walk, but no knee bending, NO VB.

[fitoverforty]

Oh, I'm sorry to hear that. It is tough coming back from any kind of surgery, and knee surgery I would think would be one of the hardest. I know not being able to play VB must be upsetting for her. But she is strong from what I've read about her, in time, she will get back to doing all the types of sports and exercises she loves, just have to take it easy, maybe do some physical therapy and knee strengthening work.

[Boss Man]

You say bone to bone, so I assume it's Osteoarthritis, or is it some kind of anomelie isntead?

[ironwill]

You say bone to bone, so I assume it's Osteoarthritis, or is it some kind of anomelie isntead?

I think thats what she called it. He said the procedure he used, in an attempt to coax new cartilage to start forming could easily be ruined, if she bent it wrong, and she may have already ruined any chance, because she slipped on something the other day.

[Boss Man]

Hyaluronic Acid is a component of Cartilage, so that might be a consideration, if you were to think about the possibility of H A supplements.

Another possibiltiy is she might have something Chondromalacia Patellae, A.K.A. Petellofemoral Syndrome, A.A.A. Housemaids knnee, Secretaries Knee, (Knees situated in what is called the Theatre position), and Runners Knee.

It is caused by softening of the Cartilage, (Chondro means Cartilage Malacia means softening or degredation), and the Cartilage doesn't move properly and slips off towards the outside edge, (Lateral), side of the Knee and may casue some kind of grating or rubbing noise too, when the Knees are moved.

It can occur through repetitive exercise, but also as some of the other names suggest, by having a kneeling or seated position, where the Knees may be kept in a very posterior position for a prolonged time on several occasions.

Though I would think it does sound like Osteoarthritis, but depending on how much PFS can manifest itself, I wouldn't rule it out 100%, unless the medic did.

If she can do any weights, that would help as building up the aeas around the Knee, particualrly the Quad, Hamstring and Gracilis muscles, would be of benefit in helpint to stabilise the Knee better and possibly even strengthen the Cruciate and Collegiate Ligaments too.

[ironwill]

Thanks Bossman, I'll have her read that, and see if anything sounds familiar, compared to what the doc said. She said she's going to load up on Glucosomine, and get it to rebuild that way. She is unable to exercise it for like six weeks, per the doc's order. She has tried occasionally over the past few months to so some squats, but ends up saying her knees are too bad. I have doubts it will heal, as she won't rest it. She played VB last night, she just served and "stood" on the court, nothing "strenuous" supposedely, but nonetheless, I don't consider that a reasonable way to heal something thats broken.

[Boss Man]

Glucosamine has been proven pretty underperforming for Osteoarthritis and in the case of Chitosan, possibly the same thing, because they both contain Chitin, the Shellfish derivative, which if she's Shellfish intolerant means they're both no go.

Chondroitin might be a better bet, if Hyaluronic Acid is not a preferred choice.

There's also something called Cartazyne I think labelled DS, which might offer an option. It's cartilage specific in function, not bone specific so I believe.

[ironwill]

She's had trouble with Chondroitin, say's it makes her break out (acne) and she gets grouchy.. We will look into the other two, as she showed interest in both.

Fri. 12-30-10

E5-Warm-up

Back Squat--65/15,15, WU 140/10,10,10
Flat Bench--140/10,6,6
Seated Close Grip Row--160/10,8,6
Mil. Press--65/12,10,6
Lat Pulldown--90/12,11,8
SLDL--135/6,6,6

Pushed hard on the squats, felt a little pop in ear (is that bad?) Actually, I guess I pushed pretty good on everything. Only taking 60 seconds rest between sets, and don't seem to recover alot, as the numbers seem to drop off faster, obviously, than when I did the 90 sec. rest. Have to give that some thought, if maybe the 90 gives me a better workout, as I can do more volume.

Sat. 1-1-11

HIIT on Elliptical

5 min. med. speed--WU
30 sec. sprint
90 sec. slow pace
5 min. cooldown.
Total 26 min.

Happy New Year

[ironwill]

Mon. 1-3-11

E5

Deads--135/12,12, 205/7,6,6
Incline Push-up--BW/ 15,15,8
Pull-up--BW/5,5,4
Upright Row--65/10,10,10

Good workout. Had to cut it short, as Cousin's wife from California stopped in for a visit. She was in Maine for the Holidays, as he is in Iraq.


Tues. 1-4-11

cardio was a ski trip with 12 year old. His first day on his snowboard. Had a great day, skiied for about 4.5 hours, legs were toast, and I only crashed once......


Sat. 1-8-11

Bench--65/12,12, 145/6,6,6
Close Grip Row--160/8,9,7
Squat--65/12,12, 145/6,6,10
Mil. Press--75/12,7,4
Lat Pulldown--95/12,10,8
SLDL--135/8,8,8

Had a rush of something during squats, or maybe it was a good song on the radio, hence the jump in reps. Still scratching head, but I'll take it. Hopefully, I can match it next time.

[ironwill]

I am in Week 6 of the Dave Draper 5x5 strength building routine. Progressing nicely, thought I would post one of recent workouts, so no one would think I'm slacking!! I feel I am progressing forward again, and hadn't felt that way for awhile, until starting this program. Hope everyone is doing well!!

Draper 5x5

Squat

65x8
125x5
145x4
160x3
190x5
190x5
190x5
190x5
190x5

Bench Press

60x8
120x5
135x5
155x5
165x5
180x5

Seated Close Grip Row

70x8
130x5
145x5
165x5
180x5
195x5

Sore from VB, but slow and easy on the Squats, full 3 min. rest, and pressed them out. Quads were pretty swole for only 5 rep/sets. Last pull on the Row was the hardest part. Stoked about the numbers, can't wait to see some 200lb. action on the bench....ahh did that come out wrong....

[Bonnie]

Lmao.. I didn't have that visual of 200 lb action ( except iron ) ...till I read the last few words..good to hear your progressing

[ironwill]

Lmao.. I didn't have that visual of 200 lb action ( except iron ) ...till I read the last few words..good to hear your progressing

Thanks, I felt like I was going backwards most of last year, so it feels great to see the number move up. Lol.....I didn't realize what I had said, until I read it, then was like

Great avi....btw.....

[Bonnie]

thanks

[ironwill]

Wed. 3-2-11

Draper 5x5, Week 6, Day 2 Second half

Squat

55x8
110x6
130x4
145x3
155x1
165x3
165x3
165x3

Close Grip Chins

55x8
110x6
130x4
145x3
155x1
170x3
170x3
170x3

Snuck this in before work. Had a great feel in Quads, and took a small pause at the bottom. Things are going to get tough from this point forward. Rest is going to be critical to hit the next 5 weeks hard, and finish strong. Thought I was going to have to change things around for a Volleyball Tournament (torture) on Mar. 19, but the roster was full. Phew!!!