Fitness and prepardness.. but im tired today

[masterswimmer]

Is there a mouth in there?

Tore my right medial meniscus.

Sucks.

That sucks, but so incredibly minor as far as repair is concerned. I tore my right medial meniscus 30 odd years ago. I walked out of surgery and did a pain free tap dance. Recovery felt like it was maybe 24-48 hours. They must have improved upon their techniques since then even.

Not sure what surgery they use nowadays but 30 yrs ago it was arthroscopic.

Never had a problem with that knee again.

Good luck buddy!

 

[Airborneguy]

Took last week off after my camping trip. Felt like crap after all that cold and campfire smoke. I even went sick for the first time in 4 years.

Back at it with a vengeance this week. Getting serious lately with my fasting as well. Today I had my first calories at 1320 and I’m finishing a protein shake right now. Won’t take in any calories until at least 12 tomorrow, hopefully AFTER I workout. I always try to workout on my fast.

 

[Celt]

A week off from time to time is good. Or at least a week done with seriously reduce the volume. Especially as we get older. The body needs it for recovery.

 

[Doc8404]

That sucks, but so incredibly minor as far as repair is concerned. I tore my right medial meniscus 30 odd years ago. I walked out of surgery and did a pain free tap dance. Recovery felt like it was maybe 24-48 hours. They must have improved upon their techniques since then even.

Not sure what surgery they use nowadays but 30 yrs ago it was arthroscopic.

Never had a problem with that knee again.

Good luck buddy!

thanks. third tear. first for this one though.

Last one was a bucket handle into the white matter...NOT a quick recovery.

 

[Doc8404]

That sucks bro.. getting old is hard. When are you going for surgery?

Was next week but considering i am getting better at hobbling (which my PT says is making my quads stronger), who knows LOL.

can't do stairs.

finally doing one legged stands but the click and pop suck.

need to modify the diet starting NOW.

 

[masterswimmer]

thanks. third tear. first for this one though.

Last one was a bucket handle into the white matter...NOT a quick recovery.

Is this current tear due to an injury or a lifetime of abuse? It seems recovery can vary based on type of tear it is.

I hope this one qualifies for the easy and quick return to 100%.

 

[GOPerfect]

Beginning to suck...

Seems like all I do as of late is for naught. No gains, no losses. Frustrating to say the least.

 

[Doc8404]

Is this current tear due to an injury or a lifetime of abuse? It seems recovery can vary based on type of tear it is.

I hope this one qualifies for the easy and quick return to 100%.

Both.

Right knee partial ACL tear and partial lateral meniscectomy 1998. Tear was my medial meniscus when turning while foot was planted.

Left knee was a bucket handle tear of my medial meniscus.

I think this one just needs to be shaved down. Hoping I’m not being overly optimistic.

 

[camper4lyfe]

Beginning to suck...

Seems like all I do as of late is for naught. No gains, no losses. Frustrating to say the least.

Change up your routine. Your body will begin to condition itself to only what you're doing.

 

[Doc8404]

Change up your routine. Your body will begin to condition itself to only what you're doing.

Have you tried cycling carbs or fasting?
The latter can work quickly.

@Airborneguy

 

[Celt]

Beginning to suck...

Seems like all I do as of late is for naught. No gains, no losses. Frustrating to say the least.

Whats your current routine like, and what are your goals. Im no expert, but perhaps I can help.

 

[GOPerfect]

Whats your current routine like, and what are your goals. Im no expert, but perhaps I can help.

Goal is just overall "staying in shape" and continue to she'd excess fat. Not a lot, gut area is still in need of loss. I want to continue to tone and firm up overall muscle.

At least four days a week, I do at least 30 minutes of cardio. I change up what I do; fast walk, running, stair climber, etc. I follow that with a basic weight lifting routine. Sometimes machines, other times, free weights.

I went back to some of the basics that got me in shape during basic training.

I am working on the foods I eat as well.

 

[Airborneguy]

I’m a HUGE proponent of fasting. It’s tough at first, but well worth it. It allows you to “cheat” a little more than other diets because you’re restricting calorie intake regardless due to the time constriction.

I typically start eating around 1200 after my workout. Depending on what the rest of my day looks like, it’s either a lunch or protein shake to start. Snack around 1500. Dinner around 1730. Then depending on how I feel I am either done for the day or I’ll have a protein shake around 1900. Definitely done by 2000. I don’t typically fast on Sat/Sun. Fri depends on how the rest of the week went.

If you want to shed weight fast and know your discipline level, try keto temporarily. Do it for like 2 months. Keto is a diet you must really pay attention to though or else you can make things worse. I did it with little result but I never really had much weight to lose. I know quite a few people who have used keto with great results when trying to lose significant (25+) weight.

 

[Celt]

Goal is just overall "staying in shape" and continue to she'd excess fat. Not a lot, gut area is still in need of loss. I want to continue to tone and firm up overall muscle.

At least four days a week, I do at least 30 minutes of cardio. I change up what I do; fast walk, running, stair climber, etc. I follow that with a basic weight lifting routine. Sometimes machines, other times, free weights.

I went back to some of the basics that got me in shape during basic training.

I am working on the foods I eat as well.

Well the short version I would offer is keep up the cardio and of course watch your food. As far as a weight lifting plan, if you want to start building muscle, which will in turn help burn fat, you should put more priority on the bigger compound movements. Squats, deadlift, bench, overhead press, and bent over rows. Currently I am doing a variation of the upper and lower split. I work upper body one day lower body another day.

On all of your major muscle groups, if you're going to work each one once a week I would aim for about 14 total sets on each muscle group.

Heres an example:

Chest-
4 sets flat bench
4 sets incline bench
3 sets dips
3 sets dimbell flies

If you're going to hit each muscle group twice a week, which is recommended over once a week, I would aim for 10 total sets for each major muscle group.

Chest day 1

Flat bench 4 sets
Incline bench 3 sets
Dumbell flies 3 sets

Chest day 2

Incline bench 4 sets
Flat bench 3 sets
Cable flies 3 sets

Ideally, you want to stick with routine for about 2 months, then you should take either a week off or just a reduced volume week, and then change up your exercises a little bit.

It's also important to not just stick with the same weight every workout. The idea is progressive overload, so that means every workout you either need to increase your reps or increase the weight on each of your exercises. Although if you have one workout where you increase the weight on your first set of exercises and you can only maintain the same on the others that's not a bad thing because you're still moving forward and increasing something. But always try to do more every workout.

Again, I am not a professional but I have learned a lot over 30 years of weightlifting and learning a lot of hard lessons of what does not work. If you want help developing a good weight lifting routine let me know and I can try to help out.

 

[Airborneguy]

My program looks very similar to the one Celt detailed hitting each body part once per week. I train at work during my break so I have to adjust frequently due to missed workouts. Like this week, I probably won't miss any workouts but I had to adjust to account for patrol coverage. Today I was only able to get in a quick Biceps workout. I do 16 sets per body part. I always try to do cardio first. As we approach the summer, I will be doing my best to run outside (2+ miles) at least twice a week as well.

 

[Celt]

16 is good, that's how I started working out when I was a teenager, but I was doing that twice a week. That was way too much volume partially what led to so many shoulder problems in my older years.

I would be careful with doing 16 sets on the minor muscle groups like arms only because your arms are getting worked when you do chest back and shoulders as well. You could be doing too much volume on your arms each week which could hamper growth and lead to premature wear.

 

[Airborneguy]

I don’t lift heavy anymore, at least only very rarely. So I don’t think it’s too much now. When I switch to heavy for a few weeks a year, I do less sets, sometimes only 9.

 

[Airborneguy]

Just finished 3.18 miles outside. A little slower than I’d have liked but the route I took was pretty hilly. I also ran up and down a train station crossover on purpose.

Doing back now. Get at it!

 

[Celt]

Today is leg day for me. I'll be getting after it around 6 p.m. after I digest from dinner.

 

[GOPerfect]

Hard day at the gym this morning... Holy shit am I tired. Gotta work 12 hours today, I am exhausted

 

[togmaster]

I hurt my shoulder a few weeks ago and stopped lifting. Now I did something to my knee and it hurts like hell. Looks like it will be 12 oz. curls for the foreseeable future.

 

[Doc8404]

Was next week but considering i am getting better at hobbling (which my PT says is making my quads stronger), who knows LOL.

can't do stairs.

finally doing one legged stands but the click and pop suck.

need to modify the diet starting NOW.

Done.

Got a call yesterday at 2:30 asking, “how about tomorrow at noon?”

Delayed twice but under at 1:30.

Great team at St. Joes.

CRNA was a retired Navy nurse which made me even more comfortable.

Damage was too extensive to repair.

Took out the entire medial meniscus. Which goes along with the partial ACL tear and partial meniscectomy from 1998.

Never mind the partial meniscectomy of my left knee 16 years ago.

 

[Celt]

Crushed my legs yesterday, and the shoulder stretching and Rehab work I've been doing feel like it's actually helping the shoulder impingement pain I've been having so that is quite encouraging.

Just walking the dog right now, but for the past hour I've had my boys outside doing the 40-yard dash. I get them out at least twice a week to do this specific type of work, besides all the other crazy stuff we do outside. I've got a bunch of obstacles outside for them and I have them run an obstacle course too.

 

[Doc8404]

Are you running the course with them?

 

[masterswimmer]

Done.

Got a call yesterday at 2:30 asking, “how about tomorrow at noon?”

Delayed twice but under at 1:30.

Great team at St. Joes.

CRNA was a retired Navy nurse which made me even more comfortable.

Damage was too extensive to repair.

Took out the entire medial meniscus. Which goes along with the partial ACL tear and partial meniscectomy from 1998.

Never mind the partial meniscectomy of my left knee 16 years ago.

Bet it feels good to have the surgery behind you.
How long is the expected recovery?
Are they giving you any prognosis?

 

[Doc8404]

Bet it feels good to have the surgery behind you.
How long is the expected recovery?
Are they giving you any prognosis?

It does.
Unknown.
No. Reevaluate Thursday and start PT.

 

[Doc8404]

Not happy with a complete meniscectomy but no choice.

I delayed surgery as I wanted to ensure Dr. Moretz was able to do the surgery as I trust him.

Time will tell.

Then it is healthy weight loss time.

Dropping 20 will help for sure.

 

[masterswimmer]

Not happy with a complete meniscectomy but no choice.

I delayed surgery as I wanted to ensure Dr. Moretz was able to do the surgery as I trust him.

Time will tell.

Then it is healthy weight loss time.

Dropping 20 will help for sure.

Good luck brother. We're pulling for you.

 

[Doc8404]

Thx. The 62* pool might be a good thing LOL.

 

[masterswimmer]

Thx. The 62* pool might be a good thing LOL.

Not if you're concerned about shrinkage!