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College Football ACL rehab and return to game
INTRO
Today is tuesday the sixth of october. I will be getting ACL surgery tommorow to reconstruct my knee. I am gonna use a hamstring graft for the replacement of the ACL. The mri revealed no meniscal damage but that will not be defininet until the arthroscopy is done. As of last monday I was off cructhes and walking around in the brace. I still have a very difficult time locking my leg out when i walk and really have not been able to at all. The doc says it becuase of the bone bruising. However, i have been doing abs everyday since the injury and super light leg press, adduction, abduction and leg curls. I have done a few upper body lifts on the machines but nothing to serious. I hurt my left pec last December and Im gonna give it this time to hopefully finally heal so I can recover completly fresh.
I will start lifting upper body as soon as physically able. I will start PT the morning after surgery and i will do it as many hours as humanly possible. I know there is an off chance i can come back in six months for spring ball, but I dont think I want to push it.
BIO
I play college ball and am a red shirt sophmore tight end weighing 245 and 6-1 prior to the injury. For my college career i have been hurt about 70 % of the time with two torn hamstrings, hernia surgery, broken jaw, inguinal lymph node surgery, concussions and now this. I want this to be my best recovery ever and better than a hammy avulsion last year (7 months). I have been unable in college to hit any of my goals as i have always been hurt. I want next season to be my year as i deserve it to be. I have been working out hardcore since 8th grade and have worked with about five trainers. I have worked with the trainer and PT i have now for three years and there great. I never drink, smoke or eat crappy. I dont touch soda or fast food or simple sugars unless a gatorade is needed. My Diet is pretty good.
GOALS
Before I had hurt my knee I had outlined goals i wanted to accomplish before the next year and I think they may have been to low and especially now that I will be using some gear. I had really looked forward to this offseason as the first one withou an injury and now its the worst. Freshman I broke my Jaw got a hernia and tore my hammy, Sophmore i tore my hammy and pec and this year ACL. I think though with my focus now 150% on ball they are still acheivable. I want this to be the first year where i continually progress.
Weight 235-245 Prior 245
Squat 500+ PR 540
Mile 6:00 PR 6:26
Bench 360 PR 300-2
40 yd 4.80
Vert 31.0 PR 28.5
300 yd shuttle 59.0 avg PR 60.5 avg
Clean 300-4 PR 275-3
Arms 18.0 PR 17.25
Pro Agility 4.70 PR terrible
CHANGES
Improve Blocking Footwork and stance
Improve Confidence
Improve recovery (icing, rest, strecthing overall mobility, sleep)
Improve cardio and do more sprints
Go 150 percent on all running workouts
More abs
SUPPLEMENTS the fun stuff
this year will include just about everything i can do.....and any more if sponsors want me to
-PP 1-t
-Testosterone Recovery Stack
-Dermacrine
-Tribulus
-P slin and Anabolic Pump
-Bulk Creatine mono
-Bulk beta alanine
-Bulk citruline malate
-NO xplode
-Waxy Maize
-Scivation Whey
-Multi 32 X
-Fish oil
-Sustain Alpha
-Xtend
-RPM
-ZMA
Then on top of all that I need to decide on a PH cycle for the spring. I was think two bottles of 1-andro, 4 ad and AROM X by AMS or Havoc or maybe the 1-t again if its good. I dunno...any suggestions?
DIET
Hopefully next semster i will be off the meal plan. I plan to eat around 4,000 calories every day. On off days more like 3,500 and on hard days more like 4,100. The composition on hard days to light days will differ in amount of carbs, but protein will stay around 330g and fat around 170g. I will try and eat clean as hell and am hoping to cook all my chicken and beef myslef next semester. Main staples will be beef, chicken, flour, olive oil, greens, oatmeal, wheat bread/ pasta and eggs. Is that fat to high and any other good sources of fat????
TRAINING
Training is going to differ a lot with my recovery. i will post later where i wanted to be. Its an awesome football routine. I do two days a week of bodybuilding..ussually chest and high back and bis and then the other days are either running, neck abs or a combination of full body lifts/ legs and agilities/speed work. Most of my lifts are full body intense cardo weight sessions. I need to do more running on the track this year and a lot more sprinting and conditioning and ball/ blocking drills on the feild.
OVERALL
I just wana get back to the game that I love and have a good surgery and quick recovery. I will everything I can to acheive my goals and will push it in the gym, in the training room, in PT and in my room at night strecthing. I will post as much as I can. I will put the aweful post surgery pics up and progress pics. Please gimme some feedback on help and PH cycles and such....Thanks
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