BigDyl's Road To Recovery Journal
So, I just had ACL surgery 3 months ago, and my leg is finally coming back. It's crazy, it literally atrophied 2 inches in less than 4 weeks initially after the surgery. I still can't really do legs yet, so I guess my PT workouts will have to suffice for legs even though I'm not squatting 400 lb's like KelJu or FuFu.
Weight: 220 (need to be 205, so I can cut under 200 for my weight class)
BF% 15 ish. It could be more...
PT Workout (Friday):
Bike 10 minutes
Wall Squats BW X 15 reps (hold 15 seconds at bottom, parallel) <----- try doing that without an injury
Treadmill 10 minutes (alt jog 6.0 mph / walk 3.5 mph)
Shuttle Leg press full stack X 25 Double leg X 2
Shuttle Leg press full stack X 25 Single leg X 2
Elliptical 10 minutes
Single leg balance on memory foam (10 X 10 second hold)
Lunges on Bosu Ball (10 X 5 sec hold)
Machine leg hyper extension lockout 60 LB's X 10
Standing leg curls (20 lb's weight attached) 1 x 15
Standing leg swings (30 lb's weight attached) 1 x 15
Marching step ups (30 lb's weight attached) 1 x 15
Kick backs (30 lb's weight attached) 1 x 15
Single leg partial squat from 10 inch box X 10
Seated Ball squeeze between knees (20 X 5 sec hold) <-- min0's fav exersize
Lying Leg raises with 10 lb's X 20 (hold 5)
Side Leg raises with 10 lb's X 20 (hold 5)
Lying leg kickbacks with 10 lb'x X 20 (hold 5)
Knee drives into folded towel for flexion X 20 (hold 5)
The PT then does various leg manipulations to stretch the calve, hamstring, and pushes the foot toward the hamstring for flexion. They also do a massage of the knee cap for patella mobility. Then they put a 10's unit on each muscle around the knee, jack up the current, and put an icepack over top for 10 minutes.
The whole process takes 1.5 hours.