Dan's rehab

sftwrngnr · 09-28-2005, 02:32 PM

Sigh...
It may be a little known fact, but Harleys do not make particularly good dirt bikes if they aren't modified heavily. In my case, my HOG, myself, and a patch of dirt in the median came to an abrupt and violent meeting as a result of a poor judgement call on my part. Net result is the HOG is basically ~OK~. I have to replace the gas tank, front fender, and air cleaner cover. I'm about the same... broken ankle, deeply bruised knees and minor road rash.

I suspect strongly that it will take me a linear year to actually get to the point of being able to squat over 600 again, and right now I can't even consider that, as my leg is presently in a cam-walker boot and will be so for 6 more weeks. I have an appointment with the ortho on the 3rd. Next week, I'm going to start doing upper body; legs are clearly out until December.

On the good news front, I hired a nutritionist last month, had a body fat analysis done, and by following her eating plan, I'm now down to 225 lbs; my bf% is 24% (down from 28% when I started). My goal is to get down to around 190 and then bulk up from there.

Any help/comments from anyone who's "been there, done that" would be greatly appreciated.

Triple Threat · 09-29-2005, 10:08 AM

Sorry to hear about the accident. I haven't "been there, done that" so I can't offer any help, but I will extend my wishes for a speedy recovery.

sftwrngnr · 09-29-2005, 12:27 PM

Thanks so much Captain. I expect the most frustrating thing will be to "take it easy" on legs when I'm healed.

sftwrngnr · 09-29-2005, 01:29 PM

So... for the next six to eight weeks, I can do no legs, so I've got to have some sort of plan. Meeting with the Ortho is on the 3rd, and I plan on hitting the gym on the 4th. Initial plan is focused on upper body only.

Monday - Chest, lats, upper back
Flat Bench
Decline Bench
Lat pull downs
Seated cable rows
Abs

Tuesday - Cardio
UBE - 20 mins
Abs

Wednesday - Beach Muscle
Preacher Curls
Seated dumbbell curls
Kickbacks (Triceps)
Skull Crushers
Abs

Thursday - Cardio
UBE - 20 mins
Abs

Friday - Chest, Lats, Upper back
Flat Bench
Decline Bench
Lat pull downs
Seated cable rows
Abs

So, thats the plan for right now.

sftwrngnr · 10-03-2005, 11:25 AM

Dr. appointment today,
And I'm hopeful that there won't be any issues with my ankle. I still have some pain, but I can actually walk again. For "safety's sake," I am continuing to crutch around and wear the handy dandy Cam-Walker boot.

My hope is that I can hit the gym tomorrow.

Triple Threat · 10-06-2005, 02:53 PM

So what did the doc say?

09-28-2005, 02:32 PM	#1
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Dan's rehab BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Sigh... It may be a little known fact, but Harleys do not make particularly good dirt bikes if they aren't modified heavily. In my case, my HOG, myself, and a patch of dirt in the median came to an abrupt and violent meeting as a result of a poor judgement call on my part. Net result is the HOG is basically ~OK~. I have to replace the gas tank, front fender, and air cleaner cover. I'm about the same... broken ankle, deeply bruised knees and minor road rash. I suspect strongly that it will take me a linear year to actually get to the point of being able to squat over 600 again, and right now I can't even consider that, as my leg is presently in a cam-walker boot and will be so for 6 more weeks. I have an appointment with the ortho on the 3rd. Next week, I'm going to start doing upper body; legs are clearly out until December. On the good news front, I hired a nutritionist last month, had a body fat analysis done, and by following her eating plan, I'm now down to 225 lbs; my bf% is 24% (down from 28% when I started). My goal is to get down to around 190 and then bulk up from there. Any help/comments from anyone who's "been there, done that" would be greatly appreciated.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

09-29-2005, 12:27 PM	#3
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Thanks so much Captain. I expect the most frustrating thing will be to "take it easy" on legs when I'm healed.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

09-29-2005, 01:29 PM	#4
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Rehab plan... So... for the next six to eight weeks, I can do no legs, so I've got to have some sort of plan. Meeting with the Ortho is on the 3rd, and I plan on hitting the gym on the 4th. Initial plan is focused on upper body only. Monday - Chest, lats, upper back Flat Bench Decline Bench Lat pull downs Seated cable rows Abs Tuesday - Cardio UBE - 20 mins Abs Wednesday - Beach Muscle Preacher Curls Seated dumbbell curls Kickbacks (Triceps) Skull Crushers Abs Thursday - Cardio UBE - 20 mins Abs Friday - Chest, Lats, Upper back Flat Bench Decline Bench Lat pull downs Seated cable rows Abs So, thats the plan for right now.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

10-03-2005, 11:25 AM	#5
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Dr. appointment today, And I'm hopeful that there won't be any issues with my ankle. I still have some pain, but I can actually walk again. For "safety's sake," I am continuing to crutch around and wear the handy dandy Cam-Walker boot. My hope is that I can hit the gym tomorrow.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

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09-29-2005, 10:08 AM	#2
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,384 Photos: 4	Sorry to hear about the accident. I haven't "been there, done that" so I can't offer any help, but I will extend my wishes for a speedy recovery.

10-06-2005, 02:53 PM	#6
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,384 Photos: 4	So what did the doc say?

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