This week I had follow up appointments with the sports doctor and rehab physio.
This week a.k.a. Ben’s Babbling
Monday
Weigh in: 64.2kg, 17.5 percent fat
No training today, after work I was off to my first class at General Assembly. Interesting so far and I think it will get full on pretty quickly over the 10 weeks.
Tuesday
In the afternoon I had a follow up appointment at Melbourne Sports Medicine Centre with Dr Barresi. He went through a series of tests including a bowing test, hop test and hip strength. There was no pain on the tests but my left hip is still weak with pushing against resistance to the left and right – which I knew coming in that my left leg was still a bit weaker.
The doctor was concerned that I’m not quite strong enough to start a walk/jog program yet and wants to review in 4 weeks time. Hearing “come back in 4 weeks” was a bit depressing.. I thought I was closer than that. On the positive side at least I’m allowed to do road cycling now.
Wednesday
On Wednesday I had night two of classes but dropped by Melbourne City Baths between work and class. Completed thirty minutes on the exercise bike and rushed through my rehab exercises as I was running out of time.
Thursday
Thursday I caught up with my rehab physio Cara Peake to review and revise the rehab program. I had a bit of a whinge about it being 4 weeks until I can start running, so for now we’re just really going to ramp up the strength work. Adding in wall squat holds and calf raise holds in the morning, walking up and down stairs and step ups, and also some skipping. As well as a revised set of rehab strength exercises.
I worked back fairly late but got to the pool for a swim. I thought I would just swim and see how far I could go. I got to a point where the length of the pool was starting to feel longer and longer. Little did I know they had started to move the pool divider while I was swimming so I went from 25m lengths to 50m!! In the end I’m not really sure how far I went lol.
Friday
Went out for a few beers after work. Cheers!
Saturday
Making the most of the weekend. Did my morning holds (wall sits and calf raises), 40 minutes on the road bike, rehab exercises and some upper body strength exercises.
Sunday
Back to the pool in the afternoon, back to my 200m warm up swim, 30 mins pool running and 500m swim for another 500m PB hah.
Detail
| Day | Details |
|---|---|
| Mon | |
| Tue | Rehab exercises - 27 mins Calf raise (single leg) 3 x 12 (last set to failure - 22) Calf raise bent knee (single leg) 3 x 10 Single leg squat (theraband) x 30 Shoulder bridge with leg raise 3 x 12 (with band around thigh) Glute med at wall 3 x 6 Lunge 3 x 8 Arabesque 3 x 6 Upper body strength - 10 mins Barbell rows 3x5+ 27.5kg (5, 5, 18) Bench press 3x5+ 27.5kg (5, 5, 18) |
| Wed | Exercise bike - 30 mins, 136 bpm Random program Rehab exercises - 15 mins Calf raise (single leg) 3 x 12 (last set to failure - 23) Calf raise bent knee (single leg) 3 x 10 Single leg squat (theraband) x 30 Shoulder bridge with leg raise 2 x 12 (with band around thigh) Glute med at wall 3 x 6 |
| Thu | Swimming - 900(ish)m, 37:42 |
| Fri | |
| Sat | AM Holds - 10 mins 1 x 1min wall squat 1 x 1min calf raise holds 2 x 30sec single leg wall squat 2 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min calf raise holds Road cycling - 40 mins, 15.8km, 107 bpm Road cycling (commute home) - 9:29, 3.12km, 88 bpm Rehab exercises - 37 mins Glute med at wall 3 x 6 Sit to stand 3 x 10 Lunge 3 x 8 Arabesque with dumbbell lateral arm fly 3 x 8 5kg Shoulder bridge with leg raise 3 x 12 Calf raise (single leg) x 50 (25) Calf raises with bent knee x 50 (22) Upper body strength - 10 mins Chin ups 3x5+ 5, 5, 6 OHP 3x5+ 30kg 5, 5, 5 |
| Sun | AM Holds - 10 mins 1 x 1min wall squat 1 x 1min calf raise holds 2 x 30sec single leg wall squat 2 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min calf raise holds Swimming - 200m, 7:08 Pool running – 30 mins, 107 bpm 10 x 2 min on, 1 min off Swimming - 500m, 18:37 |
Song of the week
I heard this song on the radio during the week and thought I need to find out who this is. Turns out it was a band called Pist Idiots who are from Sydney. I love the underlying melody of this song which just chugs along while the vocals slowly escalate, anyway just a great rock song!
Coming up
Lot’s more cross training and a review with the physio in two weeks time.
Where did you find the dog and apple. Water running around 4.30 this afternoon, if you want to join me.
The dog with the apple is sitting in St Collins Lane (next door to the sports doctor)! 4:30 too early for me today sadly, too much going on at work. I’ll be going to the pool Thursday night and either Saturday or Sunday.. usually end up going Sunday.