5 weeks Post-Op update. January 11th- January 15h 2014

January 15th, 2014

Airdyne --12s @ 95% / 48s @ 50% x 10.   170 calories. ~9 per 12s "sprint." Workout was done in CAM boot so power is a bit dampened due to the clunkiness of the boot.

January 14th - rest.  On feet most of my day between work and coaching. Heel aching, little swollen, not much pain anywhere else.

January 13th
A. built to a moderate 3 in the incline bench while wearing Sling Shot.  185# x3.

B. incline DB bench press.   45# x20 reps x 2 sets.

4 sets:
C1. Supine Ring Rows x 12 reps.  Rest  1 minute
C2. Band Pull Aparts  x 25 reps. Rest 1 minute

D1. DB shrugs x 15 reps.  Rest 1 minute   80#
D2. Supinated Chin-ups x max reps.     In CAM boot  15,12,10

E. Battle Rope -standing 30s rest 2 minutes x 5.


I had a check -up at the doctor's office today. I am now 5 weeks post-op. He has cleared me for partial weight bearing in the boot. He advised to go to full weight bearing in the CAM boot when it feels good. I have pretty much been doing partial weight bearing the past week so I have moved to full weight bearing immediately. It feels fine and there is no pain while walking in the boot. The doctor advised me to stay walking in the boot for 6 weeks and follow-up with him on February 24th. He advised me to wait 1 week and start physical therapy. I plan to start PT on January 22nd. He stated I could walk in shoes in the house in a completely controlled (read:safe) situation.  For example walking down the hallway without a 3 year old dive bombing into my leg, and the hallway free of action figures and various other toys.

 All the research I have done indicates the most frequent time for re-rupture is the next ~7 weeks. Many instances of re-rupture occur when someone pushes it too hard too early or a freak slip or accident generally while in "2 shoes." I feel it will be good to be forced to stay in the boot. I am taking the "take it slow and get it done right the first time approach." I have nothing to rush back for and want this to heal correctly the first time, even if it is a little bit slower. I look forward to starting the PT to get some of the adhesions broken up. It's a thick mess down there right now.

Time line:
December 5th- AT rupture
December 10th- surgery. Put in cast.
December 23rd- first follow up post-op staples removed. cast removed, put in CAM boot. Allowed to shower and slightly stretch.
January 13th- 2nd follow up post-op. given clearance to start partial weight bearing in CAM boot. move to full weight bearing when it feels good. moved to full weight bearing immediately as it was pain free.
January 22nd- will be first PT appt.

January 11th and 12th, rest.  busy weekend and I didn't make time for training.

January 9th and 10th, 2014

January 10th-  building from last weeks AD session.

30 sets :  30s @ 75% / 30s @50%.   510 calories. 17 cals/min.  Forgot to trac distance.

Plus some mobility and rotator cuff work.


January 9th, 2013

building from January 2.

A1. Bench Press @ 155 x max reps (-1) 155x20, 155x16, 155x12.  Rest 90s
A2. Banded Face Pull with External rotation.  10,10,10.  Rest 90s

B. for time:
10 toes to bar
10 Hand Release Push-ups
10:28.

was cruising early then the volume bench caught up and push-ups were tough. hobbled around between movements. First "conditioning" outside of Airdyne efforts in over a month. Muscular endurance was the only issue.

C1. supinated pull-ups x max reps (-1) Rest 90s   14,11,9,7.  --supinated pull-ups went quick. My tiny little biceps fatigue quickly.
C2. mini band pull aparts x 25 reps. Rest 90s.  25,25,25,25

D1. l-lateral raise  10# x 12 reps x 4 sets.  Rest 20s
D2. Side bends with plate.   15 reps per side x 4 sets.  35,35,45,45

E. captains of crush gripper.   ~30 reps per hand with #1.

January 5th to January 8th, 2014.

January 8th
The plan was 30 mins of 30s @75%/30s @50%. The plan was to progress from the 3rd. After 5 minutes I was choking on the freezing cold air of the garage gym and had to abandon this. My asthma starts when it is cold and if I get breathing too hard in cold air symptoms kick in.

Changed it to 30 minutes of riding Airdyne. Pedaled hard for 15s burts occasionally but mostly easy pace throughout. 380 calories total. Will get to the AD progression on Friday.

January 7th rest  ---this day marks 4 weeks post-op.  Hopefully weight bearing next week.

January 6th
A1. built to a moderate 3 in CGBP @ 225#
A2. banded external rotation w/ face pull. x 10 reps x 3 sets.
B1 max strict pull-ups. rest 1 minute x 2.   18,15.  added weight of CAM boot. These are progressing nicely. need to keep hitting volume of strict pull-ups.
B2. deadbugs x 5 per side  x 2. Rest 1 minute.
C1. barbell row 95x12, 115x11, 115x12, 115x12.  Bit awkward with CAM boot on.
C2. mini band pull-aparts.  25,25,25,25


Janaury 5th- rest

January 4th, 2014

A. Arnolds  10x35, 11x35 10x45, 10x45
B. Barbell Cuban Press  6 x 45# x 3 sets.
C. l lateral raises 12x 15# per hand  x 1 set.
D1. side lying DB abduction to 45 degrees.  10# for 10 reps on right side.  15# for 10 reps on left side. x 3 sets.
D2. banded external rotation.   10 reps x 3 sets.

Have used Saturday to be a light day with focus on rotator cuff work. Tempted to do a bit more UB work but shoulders are feeling good, so gonna stay with it.

January 3rd, 2013

30s Airdyne at 75%/ 30s Airdyne @ 50% x 30.  = 480 calories. 9.8 miles.  16/min.

January 2, 2014

A1. Bench Press 135x21, 155x16, 155x15
A2. banded face pull w/ external rotation  10,10,10

B1. pull-ups 14,11,10,9 ----having the CAM boot on adds ~10 lbs.
B2. band pull-aparts   15,15,15,15

C. l lateral raise  12 reps x 10lbs x 4 sets.

D1. banded tricep pushdown.  20# Go Fit band   25,25,25
D2. Defranco's Ab circuit x 10 reps x 3 sets.

E. Captain of Crush Gripper.   "1" gripper   7 reps/ hand x 5 sets.


On the Achilles front things are improving. There is a lot of swelling that is going to be the painful part of recovery. My range of motion is improving daily as I do the exercises. The only exercises the doctor has me doing were pointing the toe and bringing the toes back towards me. The tendon feels strong. It feels as if I could weight bear with the boot on but I will wait for doctors orders to do so. Next appointment is on the 13th. Today I return to work in the afternoon.

December 31, 2013

Tuesday December 31st, 2013

Airdyne 30 minutes at z1 pace.  390 calories. 9.1 miles.  13/cals per minute.

+
rotator cuff work and

Toes to rings x 15 reps x 4 sets.