What training have you done today?

[henri]

You have to eat food,which has protein,for example egg, cheese, chicken,Duck,fish,joghurt,cheeseburger etc,i cant remember the exact numbers which is needed for muscle growth per kg.But you also have to check,that you work out when you drink or eat those things, or your weight raises rapidly.
And they also have these special protein drinks ,bodybuilders use that and this really helps alot,thought i have never used it.

[feeny]

0.75-1.00g per every 1kg of body weight. So if I weigh 75kg I eat around 70-75g of protein per day.
Protein shakes are a big help- especially since I am vegetarain!

[gavpage]

I thought I'd join you experience ladies and gentlemen.

Have been to the gym today for the first time since operation 4 weeks ago. (from previous posts, you'll see I have a pretty non agressive rehab protocol)

As it was the first time, thought I'd keep it very low key.

10 mins on static cycle (5 at level 1 and 5 at level 2)
10 mins on cross trainer (5 at level 1 and 5 at level 2)
5 mins on Stepper level 1

I then had to go and help wife with kids getting changed from swimming, but pleased to have started extra stuff.

I think it was my non operated leg that was saying "what are you doing to me!"

We'll see how the knee reacts - have it elevated and icing now!

Gavin

[feeny]

welcome back to gym gavpage PRetty awesome feeling, is it not?

[gavpage]

Yes it is, but I don't half feel tired now.

Feels a bit stupid really after only 30 mins exercise, but I keep telling myself that it's the first for a while.

Prior to injury I was playing football 3 times a week, once the knee went, most of my aerobic exercise went as well - instead focusing on building muscles.

Hoping that from now on, will get good at both!

Cheers

Gavin

[John Foy]

I had a sprint race against the lads in my indoor 5 a side team last night. I won! It doesn't say much for my team mates like but I am well pleased that I can sprint.
I also came on as substitute for 10 minutes in our 5 a side match last night. I did ok.

Today I am doing Powerlifting training in the morning and a 45min/1hour jog this evening.

I need to lose about 18lbs over the next 6 weeks to get back to my peak playing weight.

S'all good!

John

[zengirl]

Jon that is so excellent. I had my op a few days before you on May 16th, but my knee still feels as if I can't really trust it yet, as if it could really hurt any moment (although it doesn't). I plan to go back on court for friendly games on 19th September, but you are way ahead of me in recovery. It's amazing how strong you are. Do you feel condifent? I don't yet. I'm ok (not complaining) but I don't fully trust my knee or it's strength or capabilities. I'm still guarding it. It is still quite swollen after all. Do you have any swelling? I know you have full extension which I don't, and almost full felxion which I'm no-where near... so perhaps you are not really guarding it any more..?

[lurchyboy]

Hi all, I thought this would be the right place to post a quick gym related query:
Is it normal that a leg press machine (ie sitting on down on a padded chair and pushing away from you with one or both legs) works your glutes? I do 135lb with my 'bad' leg and at the end of 10 reps my glute is much more fiery than my quad, does this mean I have learnt to use the wrong muscles, or just that I have a weak glute, or is it, in fact, perfectly normal? It's not that it hurts, or stops me, I just feel that glute strength, rather than quad strength, would be my limiting factor and wondered if that was ok/right/normal...
Cheers 
Dave

oh, one other thing, why can't I make my legs ache anymore? They used to ache after exercise for the next day or two, now however much I do (2 hours lacrosse, heavy weight gym session and cardio on bike/treadmill) they feel fine the next day, arms hurt, but legs don't even notice. Is this good, or a sign I could be working harder! Cheers in advance, starting to wonder what I did before I found this forum, partly knee related, and partly based on the tedium of work... 

[patpalloon]

Lurchboy -

squats and leg press work the whole leg. As you are extending your hip aswell, it works the glutes and hamstrings. To really isolate the quads you need to do leg extensions with weights. But these are open-chain so not usually recommended til at least 3 months post-op - you'd better check with your physio/OS. I have found since doing leg extensions I really get a burn in the quads and it has definitely helped in building up the quads and VMO.

[John Foy]

Jon that is so excellent. I had my op a few days before you on May 16th, but my knee still feels as if I can't really trust it yet, as if it could really hurt any moment (although it doesn't). I plan to go back on court for friendly games on 19th September, but you are way ahead of me in recovery. It's amazing how strong you are. Do you feel condifent? I don't yet. I'm ok (not complaining) but I don't fully trust my knee or it's strength or capabilities. I'm still guarding it. It is still quite swollen after all. Do you have any swelling? I know you have full extension which I don't, and almost full felxion which I'm no-where near... so perhaps you are not really guarding it any more..?

Hi Zen. Thanks. I have just been a very lucky bugger really.

You asked do I feel confident in my knee and am I guarding it. To be honest I am very confident in my knee. Obviously, the ligament is the last thing to go when your muscles fail. I have confidence in my strength so I am not worried about my knee.
I only guard the knee when I am tackling an opponent with my operated leg. Otherwise, I just continue as normal.

I have no swelling. I have full flexion. I sit on my heels whenever I need to.

I think that men have an advantage over women when rehabbing. The reason is that, due to testosterone in a mans body, we are more able to develop strength and muscle mass. I am a hairy chested, square headed type male who has more testosterone than the average man. This is why I feel my strength has come on so quickly.

I reckon it is 70% Luck and 30% hard work this rehab. (Maybe 85% luck in my case!!!)

We all get there in the end though.

Thanks for your kind comment.


John.

[zengirl]

"I am a hairy chested, square headed type male"

ROTFLMAO!!!!!!  :-D That was funny, Jon!

But anyway, you're recovery has certainly been faster than anyone else in my opinion and you can do everything already re. ROM. I am not anywhere near your standard. (I'm a plucked eye-brows, curvy hips kind of girl).

[happysnaps]

Here Here Zen Girl
you and I have similar time lines for surgery,(May 18th patellar tendon autograft) I am still not 100% although I am loads better. John is way ahead of me in rehab. I will be happy to get back skiing next easter which will be about a year after aclr. I'm not really into any other sports so that's pretty much it for me, but I do plan to ave a busy skiing season. No more mad stuff for me though just easy cruising.
On a day to day basis my knee is pretty good and I can forget about it most of the time so I should'nt complain. We'll all get there in the end. Keep working hard.

Lorraine

[Tree Green]

John - Had to laugh at that flattering description!  That would be such a good chat up line "Hi - I have more testosterone than the average man ..."

I used to live not far from you so I reckon it must be all the chemicals you've been inhaling round there ....

[John Foy]

 

When I read what I have written sometimes I just cringe! Zen and  Tree Green you have made me smile today.

Tree Green, I am originally from Liverpool so the Widnes chemicals have only affected me recently. I must say though that the third leg I have grown has helped me immensely.

John

[happysnaps]

Hi All,
I have been really lazy this week, haven't reallt done much except get out my bike. I will try harder next week I promise. Had a bugger of a week at work and I just feel too knackered.
Lorraine