Shane's Journal

[shaneinga]

Rehab Upper

Weight IDK

Circuit x 3 sets

Lat Pulls OH wide
12 x 110
12 x 110 UH
12 x 110

Seated Lat Raise 15 pound KB
20
20 Front
20

Seated 50 pound KB Shrugs
20
20
30

Incline DB Press
18 x 40
14 x 40 slow TUT reps
14 x 40 TUT reps


DB Curls
10 x 40
10 x 40 hammer
10 x 40

DB OHP
12 x 40
12 x 40
10 x 40

CGBP
15 x 145
13 x 145
10 x 145

Green Band Tricep
16
14
16

Band pull aparts
20 x blue band
20
20

40ish minutes.

Tried to concentrate a lot more on MMC today. Definitely worked. Muscles are definitely more fatigued. That’s a win.

I ended up going to the ER last night thinking I had a blood clot in my leg. Thankfully it was nothing. Just swelling and bruising from the actual surgery. Lots more rest with elevation and ice will be used going forward.

Minus that the leg is feeling better day to day. I am actually able to get around for short walks without crutches.

[TM79]

Another nice upper session Shane! Not sure what MMC means but I'm glad to hear that it worked. Sorry to hear about the trip to the ER brother. I probably would have done the same thing. Better to be safe than sorry. Great that things are improving day to day! Way to handle this stuff brother!

[shaneinga]

Another nice upper session Shane! Not sure what MMC means but I'm glad to hear that it worked. Sorry to hear about the trip to the ER brother. I probably would have done the same thing. Better to be safe than sorry. Great that things are improving day to day! Way to handle this stuff brother!

Thank you Trent! MMC= mind muscle connection.

It sucked to go to the ER but I would have laid awake worrying about all night. Glad I went.

[shaneinga]

Monday
Weight 248
5K Row (no legs)
26:13
250ish cals.

That’s it. Was good for some cardio and a decent back pump. It’s hard to get your heart rate up when you leave your legs out but I was able to top out at 146 BPM and I averaged 102 BPM.

Tomorrow I have my follow up appointment for my knee. I plan on asking my doc if they decided to beat my lower leg with a baseball bat while I was out. My calf and shin are 10 times more sore than my knee.

Going back to work Wednesday, this vacation has flown by.

[PtReyesGreg]

Happy New Year Shane.

I was just going through your journal getting caught up. I'm glad your surgery went well. It sounds like the ER visit was wise to me. It's always better to err on the side of caution for something like that.

I like the looks of your workouts lately. They are very similar to mine. In these types of situations you have to make the best of what you can do while you heal.

It's good to hear about the MMC improvement. I've been trying to work on that as well with all of my dumbbell work.

[shaneinga]

Happy New Year Shane.

I was just going through your journal getting caught up. I'm glad your surgery went well. It sounds like the ER visit was wise to me. It's always better to err on the side of caution for something like that.

I like the looks of your workouts lately. They are very similar to mine. In these types of situations you have to make the best of what you can do while you heal.

It's good to hear about the MMC improvement. I've been trying to work on that as well with all of my dumbbell work.

Thank you Greg! Yeah I think my leg swelled and the bandage/wrap they put on my leg caused all of the issue. Glad for that but I wish I would have been smart enough to relieve the bandage some. Live and learn.

I am just glad to be doing something on the workouts.

[shaneinga]

Dr follow up appointment.

He said I am good to go. No restrictions and I don’t need physical therapy. Basically if it hurts don’t do it.

He showed me pics of the meniscus that he repaired. My knee feels great. I have got more range of motion in it now so that is a win.

I still have cartilage issues. He took some cartilage out and sent it to a lab in Boston where they froze it. It will stay there frozen and available for up to 5 years. Once I say let’s do the surgery it takes them 6 weeks to grow the cartilage. Surgery is 6 weeks on crutches after surgery. This surgery will require cutting the knee open, installing new cartilage pads and then sewing me back up.

Overall the goal is to get back to working and exercise and see him back in a month. If I have pain we will decide to go ahead and schedule the surgery for some time later in the year. If no pain than wait until we have pain and do it then.

Plan is to start light and get some Peloton easy rides in for a week and then possibly start with doing some light squats next week. Looking forward to getting back after it.

[TM79]

Dr follow up appointment.

He said I am good to go. No restrictions and I don’t need physical therapy. Basically if it hurts don’t do it.

He showed me pics of the meniscus that he repaired. My knee feels great. I have got more range of motion in it now so that is a win.

I still have cartilage issues. He took some cartilage out and sent it to a lab in Boston where they froze it. It will stay there frozen and available for up to 5 years. Once I say let’s do the surgery it takes them 6 weeks to grow the cartilage. Surgery is 6 weeks on crutches after surgery. This surgery will require cutting the knee open, installing new cartilage pads and then sewing me back up.

Overall the goal is to get back to working and exercise and see him back in a month. If I have pain we will decide to go ahead and schedule the surgery for some time later in the year. If no pain than wait until we have pain and do it then.

Plan is to start light and get some Peloton easy rides in for a week and then possibly start with doing some light squats next week. Looking forward to getting back after it.

All I can say is HELL YEAH Shane! That is great news man! Hopefully nobody steals your cartilage from the place in Boston. Pretty soon you and Greg will be lifting and running around with no knee and ankle pain and I'll still be hobbling around and complaining about it...

[PtReyesGreg]

That's good news about the Dr visit Shane! It sounds like your surgery was a real winner and you're better than new. I'm happy to hear there's no pain and no restrictions. Once you build your squats back up you'll probably be breaking some new ground in terms of weight.

[shaneinga]

All I can say is HELL YEAH Shane! That is great news man! Hopefully nobody steals your cartilage from the place in Boston. Pretty soon you and Greg will be lifting and running around with no knee and ankle pain and I'll still be hobbling around and complaining about it...

Thank you Trent! Definitely great news. . LoL at stealing my cartilage, they don’t want that old junk!

If you get to hobbling to much go see a Dr. I hobbled around for years and wish I would have done this long ago.

[shaneinga]

That's good news about the Dr visit Shane! It sounds like your surgery was a real winner and you're better than new. I'm happy to hear there's no pain and no restrictions. Once you build your squats back up you'll probably be breaking some new ground in terms of weight.

Thank you Greg! Yeah I am happy with it.

It would be nice to break some new ground. I would be happy squatting 3 plates again.

[shaneinga]

Rehab Upper

Weight 244.8

Circuit x 3 sets

Lat Pulls OH wide
12 x 110
12 x 110 V Grip
12 x 110 UH

Seated Lat Raise 15 pound KB
20
20
20

Seated 50 pound KB Shrugs
30
30
30

Incline DB Press
14 x 50 TUT sets
10 x 50
10 x 50

Ez Curls
20 x 30 PWO
20 x 30
20 x 30

DB OHP
14 x 40
12 x 40
12 x 40

CGBP
12 x 145
10 x 155
6 x 165

Green Band Tricep
16
16
16

Band pull aparts
20 x blue band
20
20

42:18

Ended up going to the Vein Clinic today because my leg has not improved. Come to find out I do have a blood cot, 3 of them actually. Fawk. Starting to take blood thinners tomorrow morning. They say it can take 1 to 3 months or possibly more for them to dissolve and I have a follow up in 2 weeks and will be monitored until they are gone.

I was told to walk, use compression socks, but no types of leg workouts, including biking. So that sucks.

[PtReyesGreg]

Damn Shane, 3 blood clots. Sorry to hear about that man. It's a good thing you went to the Vein Clinic. Hell I didn't even know they have Vein Clinics, that's a good thing to know.

On a happier note, it looks like you had a good workout today. That looks like on heck of a circuit. Way to get it done!

[TM79]

Holy crap! Sorry to hear about that Shane! Glad you caught it though. Was this related to your surgery or just a general condition (high cholesterol, etc.)? That was another solid looking upper session. Sorry to hear that you may be limited to upper body stuff for a while but I have no doubt that you'll be back doing lower soon. Hopefully things progress faster than they are anticipating. Hang in there brother!

[shaneinga]

Damn Shane, 3 blood clots. Sorry to hear about that man. It's a good thing you went to the Vein Clinic. Hell I didn't even know they have Vein Clinics, that's a good thing to know.

On a happier note, it looks like you had a good workout today. That looks like on heck of a circuit. Way to get it done!

Thank you Greg. Yeah, the name of the place is literally "The Vein Clinic" LoL. Thanks man, I am trying.

Holy crap! Sorry to hear about that Shane! Glad you caught it though. Was this related to your surgery or just a general condition (high cholesterol, etc.)? That was another solid looking upper session. Sorry to hear that you may be limited to upper body stuff for a while but I have no doubt that you'll be back doing lower soon. Hopefully things progress faster than they are anticipating. Hang in there brother!

I am glad they finally found it too. I think it is a combination of 2 things. One thing is I have a thicker blood than other people. I have what is called Factor V Leiden. It is hereditary and I got it from my Dad. Thanks Dad. LoL. The other thing is how they wrapped my leg, the bandage was to tight. When I removed the bandage it had really cut off blood flow and dug into my leg. My leg had deep grooves where the bandage dug in and you could actually see the threads and little boxes from the bandage in the grooves. It was crazy. My leg was really sore around the bandage but I thought it was just from the surgery. I should have adjusted the bandage the first day but didn't. The vein clinic said that the bandage being that tight could cause the blood to be cut off and to pool, and then coagulate.

Hoping for the best and that these clots go away and don't cause more issues. Going to continue to do my workouts and I guess cardio will be done via the rower using no legs. At least I can get my heart rate up a little using that.

[TM79]

Thank you Greg. Yeah, the name of the place is literally "The Vein Clinic" LoL. Thanks man, I am trying.


I am glad they finally found it too. I think it is a combination of 2 things. One thing is I have a thicker blood than other people. I have what is called Factor V Leiden. It is hereditary and I got it from my Dad. Thanks Dad. LoL. The other thing is how they wrapped my leg, the bandage was to tight. When I removed the bandage it had really cut off blood flow and dug into my leg. My leg had deep grooves where the bandage dug in and you could actually see the threads and little boxes from the bandage in the grooves. It was crazy. My leg was really sore around the bandage but I thought it was just from the surgery. I should have adjusted the bandage the first day but didn't. The vein clinic said that the bandage being that tight could cause the blood to be cut off and to pool, and then coagulate.

Hoping for the best and that these clots go away and don't cause more issues. Going to continue to do my workouts and I guess cardio will be done via the rower using no legs. At least I can get my heart rate up a little using that.

Man, that's rough Shane. I hate that they put that bandage on too tight like that. As far as hereditary things, I guess we can fight it all we want but sometimes it just gets you... At least you have the rower as an option. I would be screwed in that situation (unless I wanted to go to the gym and get covid from their rower... ). Hang in there brother.

[ArchAngel'73]

Wow, about a month ago you were wishing me well for my later-to-be-found-out misdiagnosed blood clot. Now I'm here wishing you well for your real ones. Serious stuff my friend. I know this can be a big mind f**k right now and I'm glad you have your family to help keep your mind off of it.
On the plus side, I've seen blood clots disappear in days, not weeks nor even months, and I hope yours follows the path of days.
Listen to your body and this is the right time to dial back the weights as you see fit.
Get better soon Shane!

[shaneinga]

Man, that's rough Shane. I hate that they put that bandage on too tight like that. As far as hereditary things, I guess we can fight it all we want but sometimes it just gets you... At least you have the rower as an option. I would be screwed in that situation (unless I wanted to go to the gym and get covid from their rower... ). Hang in there brother.

Thank you Trent. Yep, love and learn I guess.

I was brain storming last night and remembered boxing is a hell of a cardio workout. I don’t have a heavy bag anymore but back when I did have one I used to do 1 minute rounds hitting the heavy bag and that was tough. 3 minute rounds of shadow boxing should get my heart rate up pretty easily. I know they have some weights you can hold in your hands while shadow boxing to increase difficulty but I am going to go the free route now and just throw hands. I’ll report back to let you know how it goes.

[shaneinga]

Wow, about a month ago you were wishing me well for my later-to-be-found-out misdiagnosed blood clot. Now I'm here wishing you well for your real ones. Serious stuff my friend. I know this can be a big mind f**k right now and I'm glad you have your family to help keep your mind off of it.
On the plus side, I've seen blood clots disappear in days, not weeks nor even months, and I hope yours follows the path of days.
Listen to your body and this is the right time to dial back the weights as you see fit.
Get better soon Shane!

Thank you Brian. Yeah it’s a pretty crazy turn of events and the irony isn’t lost on me. I am staying positive. I am hoping it won’t take long for my leg to get back to normal. My leg is less sore today than it has been so that is a positive!

Hope you are doing well!

[shaneinga]

BP/Chest
Weight 243
TM 220
531 BP
5 x 95
5 x 135
3 x 140
5 x 165
5 + 185 (10)

Facepulls Black Band
15
15
20
20
20

BBB Incline DB Press
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50
Stay here. Good sets

DB fly
12 x 40
12 x 40
15 x 40
Bump to 50

Incline Push ups
Amrap x 3 sets
16
20
23

50:32

That’s it. Decent workout. Going to be going back to normalish programming.

[TM79]

Beauty of a session yesterday Shane. Glad to see some normalish programming returning in here. Solid sets. I like the BBB variation of Incline DBs. As far as boxing goes, I was just thinking about that a day or two ago. Man, you aren't joking. That is one hell of a workout. I had a heavy bag back in high school and college and worked out on it pretty frequently. I seem to remember my hands and wrists taking a beating though and can't imagine what that might feel like now. Maybe I just needed better gloves or maybe I was just doing it wrong... Anyway, I'm sure it would be a good workout so looking forward to seeing how it goes for you!

[shaneinga]

Beauty of a session yesterday Shane. Glad to see some normalish programming returning in here. Solid sets. I like the BBB variation of Incline DBs. As far as boxing goes, I was just thinking about that a day or two ago. Man, you aren't joking. That is one hell of a workout. I had a heavy bag back in high school and college and worked out on it pretty frequently. I seem to remember my hands and wrists taking a beating though and can't imagine what that might feel like now. Maybe I just needed better gloves or maybe I was just doing it wrong... Anyway, I'm sure it would be a good workout so looking forward to seeing how it goes for you!

Thank you Trent. Felt good to do a normal workout.

I seem to remember hurting my wrists from time to time as well. No chance of that doing shadow boxing. I was able to do some between my sets today and it got my heart rate up to 135 pretty quickly so for cardio it will work. I did hurt my knee so I need to watch torquing my knee while punching.

[shaneinga]

Back
Weight 244

BB Row
12 x bar
12 x 95
12 x 135
12 x 165

Shadow boxing
1 minute rounds x 3

Lat Pulls Wide
12 x 110
8 x 120
8 x 120

Seated 75 pound KB Shrugs
24
24
24
Rest pause
9

Shadow boxing
1 minute rounds x 2

D ring lat pulls (iso)
10 x 50
12 x 50
12 x 50

RDL
12 x 135
12 x 135
12 x 135

47:12

That’s it. Felt good to have a loaded BB in my hands and standing with it today. Even though it was light I was able to get some decent sets in.

Shadow boxing works to get your heart rate up but like I told Trent, I need to watch the torquing in my knee.

Leg pains seem to be reduced daily. Hoping to be back to normal soon!

[TM79]

Great looking session today Shane! Great looking workout all around and glad to see some RDLs in there at the end. Yeah man, that shadow boxing sounds like a good way to get the heart rate up. Are you doing a certain pattern or just right left right left, etc.? I seem to remember doing a pattern similar to: 3 jabs + 1 hook or 3 jabs + 1 upper cut. Thinking back, I think it was the upper cuts that really hurt my hands/wrists on the heavy bag. You're getting me thinking about working in some of this stuff in my intervals/sprints conditioning...

[shaneinga]

Great looking session today Shane! Great looking workout all around and glad to see some RDLs in there at the end. Yeah man, that shadow boxing sounds like a good way to get the heart rate up. Are you doing a certain pattern or just right left right left, etc.? I seem to remember doing a pattern similar to: 3 jabs + 1 hook or 3 jabs + 1 upper cut. Thinking back, I think it was the upper cuts that really hurt my hands/wrists on the heavy bag. You're getting me thinking about working in some of this stuff in my intervals/sprints conditioning...

Thank you Trent. As for the shadow boxing, a minute is a long time when you are throwing punches. I start off with a basic pattern of throwing to the head 10 jabs each arm, 10 hooks, then 10 uppercuts. Then jab, hook, uppercut, then do the same thing but aim lower to the body. There is some freestyle in there when you get in the flow and get warmed up you just start letting your hands go until you get tired and reset with your sets of the 1 minute time goes off.

[PtReyesGreg]

Good past couple of workouts Shane. Somehow I missed a couple of days of action there.

That's awesome you're able to do some standing BB stuff now. I'm jealous of you. I'll have to live through you for a while.

Good job with the shadow boxing. I saw you got Trent excited about that too. I was sitting in my gym the other day looking at my heavy bag and speed bag and thinking about selling them to make more space. Now you've got me thinking, though, that I need to start using them.

[shaneinga]

Good past couple of workouts Shane. Somehow I missed a couple of days of action there.

That's awesome you're able to do some standing BB stuff now. I'm jealous of you. I'll have to live through you for a while.

Good job with the shadow boxing. I saw you got Trent excited about that too. I was sitting in my gym the other day looking at my heavy bag and speed bag and thinking about selling them to make more space. Now you've got me thinking, though, that I need to start using them.

Thanks Greg. Yeah, it is light but I am definitely happy to be able to stand and hold weights while standing.

Put them to work, you might be able to sit and hit a heavy bag and get your heart rate up pretty good man. Plus you would get some practice in defending yourself while you are healing.

[shaneinga]

Monday
Press/Shoulders
Weight 244
TM 130

Banded warm up

531 seated BB OHP
5 x 55
5 x 65
3 x 80
5 x 85
5 x 100
5 + 115 (7)

Incline rear delt fly
12 x 20
12 x 20
16 x 20
Partials to failure

DB Volume work Arnold’s
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

Seated lat raises
12 x 20
16 x 20
18 x 20
Partials to failure

Decent work today but was interrupted by a 12 minute phone call so I left the time off of it. I also need to try to get some front raises in.

[TM79]

Nice session yesterday Shane! Very solid sets on OHP and I have to say that the Arnolds impressed me the most. 5(10x40) is straight up manly. I usually do 6-8 reps at that weight. Another great session in the books!

[PtReyesGreg]

Like Trent said, good looking workout yesterday Shane. Strength is looking good on the BB OHP and on the Arnolds. I like the look of that workout.

I hate it when a phone call comes in during a workout. I'm always torn about whether to answer it or not, but if I don't it just winds up weighing on me afterward anyway LOL.