I tore my ACL and Medial Meniscus during a footbal game. I had an ACL reconstruction and meniscus repaired on 28 Dec 2009. I have 24 weeks before i can get back into any sport. My journal has two sections. First, will be the rehabilitation for my knee (lower body). Second, will be targeted on my upper body to reduce muscle atrophy. I am on standard diet with whey protein.





LOWER BODY (KNEE REHAB):
6-9 weeks goals:
1. Full pain free range of motion
2. Increase cardio fitness
3. Strengthen hip and calves
4. Functional quads strength
5. Concentric-eccentric hams strength

Cardio: Bike, jogging and treadmill power walking
Strength: leg press, ham curls, unilateral standing calf raise

UPPER BODY:
6-9 weeks goals:
1. Regain form
2. Maintain body weigh
3. Strengthen chest, shoulder, arms and core

Strenght:
Chest: Bench press (incline, flat, decline) push up
Shoulder: Seated bar bell press
Back: Seated cable row
Arms: Barbell bi curl, close grip bench press
Core: Crunch


15 Feb: 78.8kg
Dumbbell Flat Bench Press 26 kg x 10, 26 kg x 10, 26 kg x 10
Seated Barbell Press 30 kg x 15, 30 kg x 15, 30 kg x 10
Barbell bi curl 15 kg x 15, 15 kg x 10

16 Feb: 79.0 kg
Cycling 30 min 265 calories
Barbell incline bench press 60 kg x 10, 60 kg x 10, 60 kg x 10
Seated Cable Row 7 kg x 20, 8 kg x 10

17 Feb: 79.0 kg
Cycling 30 min 233 calories
Seated Barbell Press 30 kg x 10, 30 kg x 10, 30 kg x 15
Barbell incline bench press 60 kg x 10, 60 kg x 10, 60 kg x 10

---

Added on February 18, 2010, 5:45 pm18 Feb: 79.1 kg

Cycling 30 min 245 calories
Barbell flat bench press 60 kg x 20, 60 kg x 18, 60 kg x 12

---

Added on February 20, 2010, 5:05 pm19 Feb: 78.9 kg

Cycling 30 min 254 calories

Seated Barbell Press 30 kg x 20, 30 kg x 20, 30 kg x 15


20 Feb: 78.3 kg

Cycling 30 min 220 calories


This post has been edited by olkooi: Feb 20 2010, 05:05 PM

Muscle atrophy. My right leg is smaller than me left.

You will be back even stronger than before, never back down man !

It's disheartening i know, I fractured my left wrist badly during a basketball game, when the cast was off, my left hand was disproportioned compared to my right. but the most important thing is to keep at what you're doing !

23 Feb: 79 kg

Cycling 20 min 188 calories
Elliptical 10 min

Barbell flat bench press 60 kg x 20, 60 kg x 20
Dumbbell incline bench press 24 kg x 10, 24 kg x 10, 24 kg x 8

Dumbbell bicep curls 12 kg x 10 (5 sets) straight after each set

24 Feb: 78.9 kg

Cycling 20 min 207 calories
Elliptical 10 min 118 calories

Seated cable row 8 kg x 20, 8 kg x 20, 8 kg x 20
Seated barbell press 40 kg x 15, 40 kg x 15, 40 kg x 10
Dumbbell bicep curls 12 kg x 10, 12 kg x 10, 12 kg x 10

My form is good!!

I am 8 weeks post-operation.
My leg is getting stronger.
Almost get back my full range of motion without any pain.

200 kg squat here i come!

25 Feb: 791 kg



Barbell flat bench
60 kg x 10
70 kg x 10
75 kg x 10
80 kg x 5
80 kg x 5
85 kg x 3
85 kg x 3

(150kg bench here is come!!)

Cycling 20 min 183 calories

---

Added on March 2, 2010, 9:49 am1 Mar: 79.2 kg (9 weeks post-op)


Cycling 20 min 205 calories
Elliptical 20 min 230 calories

Barbell flat bench
60 kg x 10
70 kg x 10
80 kg x 9
90 kg x 6
60 kg x 10

(Bicep curls 12 kg x 10 in between each benching)

Hitting 100 kg next Monday!

---

Added on March 3, 2010, 7:09 amLOWER BODY (KNEE REHAB):
9-12 weeks goals:
1. Progress quad and hamstring strenght
2. Progress proprioception
3. Cardio fitness

Cardio: Bike, stairmaster, treadmill quick walk + gradiant
Strength: leg press, ham curls, unilateral standing calf raise

This post has been edited by olkooi: Mar 3 2010, 07:22 AM

2 Mar: 79 kg


Cycling 20 min 202 calories
Elliptical 15 min 172 calories

Seated cable row 10 kg x 15, 11 kg x 15, 12 kg x 10

3 Mar: 79.1 kg


Cycling 10 min 100 calories
Elliptical 10 min 125 calories
Step machine 10 min 88 calories
Treadmill 10 min 148 calories

Seated barbell Press
40 kg x 10
45 kg x 10
50 kg x 10
55 kg x 6

(Bicep curls 14 kg x 10 in between each set)

4 Mar: 79.1 kg


Cycling 10 min 107 calories
Elliptical 10 min 130 calories
Step machine 10 min 91 calories
Treadmill 10 min 158 calories

Cable seated row
8 kg x 15
9 kg x 12
10 kg x 12
11 kg x 10
12 kg x 9
13 kg x 6

Machine lateral pull down
40 kg x 15
47 kg x 15
54 kg x 12
61 kg x 8

machine rear raise
54 kg x 15
61 kg x 12
68 kg x 10

t bar row
30 kg x 15
40 kg x 10
50 kg x 5

8 March

Cycling 10 min 95 calories
Elliptical 10 min 117 calories
Step machine 10 min 116 calories
Treadmill 10 min 158 calories

9 March

Cycling 10 min 100 calories
Elliptical 10 min 127 calories
Step machine 10 min 100 calories
Treadmill 10 min 158 calories

Barbell bench press
60 kg x 10
70 kg x 10
80 kg x 10
90 kg x 6
60 kg x 10

Dumbbell incline bench press
24 kg x 10
26 kg x 10

Hammer curl
14 kg x 10
14 kg x 10

Machine Chest Fly
54 kg x 10
61 kg x 10
68 kg x 10

Pushup
BW x 15
BW x 10

10 March

Bar Military Press
40 kg x 10
45 kg x 10
50 kg x 10
55 kg x 5

Bar Upright row
15 kg x 10
17.5 kg x 10
20 kg x 10

Hammer curl
14 kg x 10
14 kg x 10
14 kg x 10
14 kg x 8

15 March

Cycling 10 min 100 calories
Elliptical 10 min 120 calories
Step machine 10 min 107 calories
Treadmill 10 min 158 calories

Barbell bench Press
60 kg x 10
70 kg x 10
80 kg x 10
90 kg x 6

Hammer Cull
14 kg x 10
14 kg x 10
14 kg x 10
14 kg x 10

16 March

Cycling 10 min 112 calories
Elliptical 10 min 130 calories
Step machine 10 min 112 calories
Treadmill 10 min 162 calories

Dumbbell incline bench press
26 kg x 10
28 kg x 10
30 kg x 8

Hammer Curl
14 kg x 10
14 kg x 10
14 kg x 10

Machine chest fly
61 kg x 10
68 kg x 10
75 kg x 8

17 March

Cycling 10 min 94 calories
Elliptical 10 min 117 calories
Step machine 10 min 123 calories
Treadmill 10 min 168 calories

Cable seated low row
10 kg x 10
11 kg x 10
12 kg x 10
13 kg x 8

t bar bent over row
40 kg x 10
45 kg x 10
50 kg x 8

19 March

Cycling 10 min 115 calories

Bar military press
40 kg x 10
45 kg x 10
50 kg x 4

Barbell bench press
60 kg x 10
70 kg x 10
80 kg x 8
90 kg x 6
100 kg x 2

Calf raise
40 kg x 10
40 kg x 10
40 kg x 10
50 kg x 10

Dip
BW x 8
BW x 8
Bw x 8

Machine Leg Press
40 kg x 10
40 kg x 10
40 kg x 10
50 kg x 10

Standing Biceps Curl
20 kg x 10
25 kg x 10
30 kg x 5

T bar row
40 kg x 10
50 kg x 10
60 x 4

21 March

Cycling 10 min 104 calories

Calf raise
60 kg x 10
80 kg x 10
100 kg x 10
120 kg x 10

Dip
BW x 8
BW x 8
Bw x 8

Machine Leg Press
60 kg x 10
80 kg x 10
100 kg x 10
120 kg x 10

Hammer Curl
14 kg x 10
16 kg x 10
18 kg x 6

Standing Biceps curl
20 kg x 10
25 kg x 10
30 kg x 6

T bar row
40 kg x 10
50 kg x 9
60 x 3

22 March

Cycling 10 min 112 calories

Barbell bench press
70 kg x 10
80 kg x 9
90 kg x 6
100 kg x 5

Dumbbell incline bench press
26 kg x 10
28 kg x 8
30 kg x 6

Hammer Curl
14 kg x 10
14 kg x 10
14 kg x 10

Machine Chest Flye
68 kg x 10
75 kg x 10
82 kg x 6

23 March

Cycling 10 min 109 calories

Cable seated low row
11 x 10
12 x 10
13 x 6

Machine Lateral pull down
47 kg x 10
54 kg x 10
61 kg x 10
68 kg x 7
75 kg x 4

T bar row
40 kg x 10
45 kg x 9
50 kg x 8
60 kg x 5

24 March
Cycling 10 min 75 calories
Elliptical 10 min 112 calories
Step Machine 10 min 83 calories
Treadmill 10 min 173 calories

25 March
Cycling 10 min 104 calories

Bar military press
45 kg x 10
50 kg x 10
55 kg x 9
60 kg x 8

Bar Upright row
20 kg x 10
30 kg x 7

Hammer curl
16 kg x 10
16 kg x 10
16 kg x 10
16 kg x 8

Machine shoulder press
32 kg x 10
39 kg x 10
46 kg x 6

26 March
Cycling 10 min 103 calories

Bar military press
50 kg x 8
50 kg x 8

Barbell bench press
80 kg x 10
80 kg x 10
100 kg x 5

Cable seated low row
12 x 10
13 x 10
15 x 5

Cable triceps pushdown
28.75 kg x 10
33.75 kg x 8

Standing biceps curl
20 kg x 10
25 kg x 10

29 March
Cycling 10 min 112 calories

Barbell bench press
80 kg x 10
90 kg x 8
100 kg x 3
60 kg x 10

Dumbbell incline bench press
28 kg x 10
30 kg x 8

Hammer curl
16 kg x 10
16 kg x 8

Machine chest fly
75 kg x 10
82 kg x 9
89 kg x 7

30 March (80.3 kg)

Cycling 10 min 104 calories
Elliptical 10 min 129 calories

cable seated low row
12 x 10
13 x 10

machine lateral pull down
54 kg x 10
61 kg x 10
68 kg x 10
75 kg x 5

T bar row
45 kg x 10
50 kg x 10
55 kg x 7
60 kg x 5

Bro, way way too few sets and exercises for back. Warm up cardio for 10 mins is sufficient. Back exercises 4 sets each at least, barbell/t-bar rows, wide grip pulldowns, medium grip pulldowns, machine rows and behind the neck pulldowns. The back is a huge muscle, therefore more work sets and exercises are necessary for optimal development. Traps i normally do with shoulders.

Well i had this http://www.australiansportsnutrition.com.a...?ProductID=1963 before my workout. It takes about 20 minutes before blood rushes to my head.

Trap is a huge muscle with 3 regions - neck, shoulders and back. So I do with back and shoulders.

4 sets x 8-10 ?

Your suggestions are mainly pulldowns eh? What about pull up?

---

Added on April 9, 2010, 9:34 am31 March

Cycling 10 min 104 calories
Elliptical 10 min 125 calories
Step machine 10 min 95 calories
Treadmill 10 min 173 calories

1 April
Cycling 10 min 117 calories

Bar military press
50 kg x 10
50 kg x 10
60 kg x 8
60 kg x 6

Bar upright row
20 kg x 10
30 kg x 10

Plate front raise
10 kg x 10
10 kg x 10
20 kg x 10
20 kg x 10

Dumbbell lateral raise
6 kg x 10
7 kg x 10
8 kg x 7

Hammer curl
16 kg x 10
16 kg x 10
16 kg x 8
16 kg x 7

Pushup
BW x 20
BW x 15
BW x 15




6 April (CHEST and BICEPS)
Barbell bench press -> hammer curl -> pushup
80 kg x 10 -> 16 kg x 10 -> BW x 15
80 kg x 8 -> 16 kg x 10 -> BW x 15
80 kg x 8 -> 16 kg x 10 -> BW x 15

Dumbbell incline bench press -> standing biceps curl
29 kg x 9 -> 25 kg x 9
29 kg x 9 -> 25 kg x 9
29 kg x 9 -> 25 kg x 9

Machine chest flye
75 kg x 10
75 kg x 8
75 kg x 4

7 April (BACK)
Cycling 10 min 109 calories

T-row
50 kg x 10
50 kg x 10
50 kg x 10
50 kg x 8

Machine Lateral pulldown
61 kg x 10
61 kg x 10
61 kg x 8
61 kg x 7

Cable close grip pulldown
54 kg x 10
54 kg x 10
54 kg x 8
54 kg x 7

Cable triceps pushdown
28.75 kg x 10
28.75 kg x 10
28.75 kg x 10

8 April (SHOULDERS)
Cycling 10 min 111 calories

Bar military press -> Hammer curls
40 kg x 10 -> 16 kg x 10
50 kg x 10 -> 16 kg x 10
50 kg x 10 -> 16 kg x 8
50 kg x 9 -> 16 kg x 10

Machine shoulder press
32 kg x 10
39 kg x 10
39 kg x 9
39 kg x 7

Bar upright row
20 kg x 10
25 kg x 10
30 kg x 10
35 kg x 7

Front plate raise -> dumbbell lateral raise
15 kg x 10 -> 7 kg x 10
15 kg x 10 -> 7 kg x 10
15 kg x 10 -> 7 kg x 10
15 kg x 7 -> 7 kg x 7

Shrug dumbbell
42 kg x 10 -> 30 kg x 10
43 kg x 5 -> 30 kg x 9


23 Feb: 79 kg -> 8 April: 80.6 kg

Diet plan

Breakfast
1.5 scoop of http://www.australiansportsnutrition.com.a...?ProductID=1912
2-3 eggs (half boil)
bread or cereal
1 multivitamin

Lunch
Subway/Cafeteria food

Before workout
1 scoop of http://www.australiansportsnutrition.com.a...?ProductID=1963

Post workout
1.5 scoop of http://www.australiansportsnutrition.com.a...?ProductID=1912

Dinner
Balance meal
1 multivitamin

Before sleep
1 glass of milk


This post has been edited by olkooi: Apr 9 2010, 09:34 AM