- Joined
- Jul 31, 2011
- Messages
- 14,836
- Reaction score
- 10,736
Went to the PT today for the first time in 3 weeks. Some logistic work had to be done since this was my first time at the clinic and not the hospital. Went well, my ACL and knee is good. Nice ROM, little pain, decent strenght. I still need to work on a few things. I've been walking around with a complete ACL rupture in my right knee for 4 years, so I have compensated somewhat. That is why I am having trouble with my right hip, and my quadriceps is a little weaker. No worries, I will become much stronger and healthier than I was before the tear. Went to the gym after school.
Warmup:
15min bike ride
Benchpress:
Warmup sets
8x74.5kg
8x74.5kg
8x74.5kg
Felt easy. Felt great.
Barbell Rows:
Warmup sets
8x65kg
8x65kg
8x65kg
Dips:
3x6 BW with 10 second L sit hold on the last rep in each set.
Leg curls:
15x20kg
15x20kg
15x20kg
10x20kg
Leg raises:
3x4 strict form
Other/Assistance:
Pushups (4xfingers, 4xknuckles, 10 regular), light deadlifts(60kg), deadlift holds trying to develop greater grip strenght.
Warmup:
15min bike ride
Benchpress:
Warmup sets
8x74.5kg
8x74.5kg
8x74.5kg
Felt easy. Felt great.
Barbell Rows:
Warmup sets
8x65kg
8x65kg
8x65kg
Dips:
3x6 BW with 10 second L sit hold on the last rep in each set.
Leg curls:
15x20kg
15x20kg
15x20kg
10x20kg
Leg raises:
3x4 strict form
Other/Assistance:
Pushups (4xfingers, 4xknuckles, 10 regular), light deadlifts(60kg), deadlift holds trying to develop greater grip strenght.