View Full Version : Wounded knee, and something.

Robert Johnson
03-09-2009, 12:29 PM
Broke kneecap 6th February.

Today - one hour of jumping up and down the road on crutches. Getting easier. A mile?

Yesterday - 8 and 14 'gym' pullups, i.e to arms not quite straight, as the floor got in the way of the cast. Not bad for 6'4, months of inactivity and 156lb, if I do say so myself.

Current goals.
Improve pull ups.
Balance for long time on crutches.
Attack more hills in the wheel chair.
See what happens.

Nutritionally, try drinking no black tea and eating more beef.

Robert Johnson
03-10-2009, 10:18 AM
40 or so mins up and down hills and a bridge in the chair.
11 or so individual towel pullups.

Robert Johnson
03-16-2009, 06:14 AM
Pullups from 17th century washing line -
1 and 1 and 1.

Pullups from scaffold bar on rope from tree -

1, 1.
1, 2, 3, 1.
1, 1, 1, 1, 1.
1, 1.

Trying to co-ordinate arms and back, as back doesnt seem involved enough. Perhaps not pulling the shoulders down & back enough.

Nutritionally, trying to drink as many varieties of tea as possible, given the limitations of the cupboard. White tea, Japanese twig tea, pints of white British tea, Russian caravan tea - malty and not sure if it's seen a caravan nor China nor Russia, Japanese sencha green tea, Oolong silvertip, Black Turkish tea, jasmine green tea, and maybe more. I feel this is the key to my training.

jake oleander
03-16-2009, 08:40 AM
I broke my patella in the Fall of 2004. It's a long road to recovery. Looks like youre on the right track though. Good luck.

Robert Johnson
03-16-2009, 11:03 AM
Hey. Thanks. Can you give some details of your recovery?

Robert Johnson
03-18-2009, 01:00 PM
Cast off. Not much mobility.

Dumbbell shoulder press.
10kg (woah) 2x7-ish.

Various get to know that leg muscle exercises and knee bending.

I want a knee mobility of 500 degrees, because more degrees is better.

Physio claims it is currently 40 degrees, but it is more like 20, i.e barely any.

Robert Johnson
03-20-2009, 11:17 AM
15x1 pullups.

Chair sprints.
Looked at a kettlebell.

Robert Johnson
03-29-2009, 04:40 AM
Monday 23rd

Pullups 5, 7, 6.
1 arm dumbell press 14kg 3x5

Thursday 26

Pullups - 3x5
1 DB press - 14kg 3x5

Saturday 28

Light stuff, hit the punch bag for a while.

Robert Johnson
03-31-2009, 03:37 AM
Yesterday the 30th

3x5 40kg Romanians
3x5 15kg 1db press
3x5 pullups

158lb this morning. My log is here because this is the fitness website I read the most, even if I contribute nothing.

I want to get stronger, so I am basically aiming for full body (sort of) weights sessions 3 times a week. I can't do real knee flexion yet. Or bench press. So my exercises are press, pullups, rowing on the bench, Romanians, pressups, and for CV, immobile punching.

Robert Johnson
04-01-2009, 08:36 AM
This is post nine. I am almost ready for a fence.

3x5 40kg dead lift off bench
3x5 16kg 1db press
7,9,9 pullups

jake oleander
04-02-2009, 03:50 PM
Hey. Thanks. Can you give some details of your recovery?

It took me 6 months to walk without a limp and 9 months to run again. Its been nearly 5 years now and I can do this easily:


Robert Johnson
04-04-2009, 03:13 AM
Nice jump.

3 of April.

3x5 16kg 1 dumbell press
9,7,7 pullups - should be 999 but bar was being awkward
3x5 40kg ''deadlift'' from bench

Robert Johnson
04-08-2009, 03:13 AM
Dear Hector,

On Monday the sixth I,

1x5 32kg press.

Tuesday the seventh
Pullups from trees - a lot harder when the branches are big - more so than the scaffold bar I use at home.

Can do partial squats that aren't so partial I may as well not bother. The quads and whatnot seem disinclined (yeah) to grow, so they need summat. Hamstring seems back to normal.

Robert Johnson
04-09-2009, 10:33 AM
Thursday the 9th

3x5 60kg partial deadlift (Hai!)

(I know)

Robert Johnson
04-11-2009, 03:24 AM
So the goal is get stronger. I'm not sure whether to do a crudely modified SS or WSFSB program.

Not possible - full ROM for leg stuff, getting heavy barbell to any squat position except possibly zercher, bench press unless I don't mind dropping it on my face

Possible - dumbbell partial squats, partial deadlifts, reglar upper body stuff... maybe one arm DB bench, or is that too freaky?

I found this - exrx/Rippetoe/Kilgore Strength standards magically converted into KG through the power of internet http://www.enblom.org/cgi-bin/strength/standard?bw=75&gender=m

I might go off the female standards, they look easier.

I am sure I can press 46 kg, but probably not

bench 69kg squat 93kg deadlift 115kg,

which leads me to think it is wildly innapropriate to continue pressing as my only pressing workout, does it not, yes it does.

So... rig up some chairs and bits of wood so I can bench looks like the answer, doesn't it..

If anyone besides the police is reading this, any thoughts on wsfsb vs. ss? Wsfsb seems easier to not mess up, less stressful..

.. if the stress is less, but the results are the same...

.. oh yeah - weight up from 156lb to 162lb. Incredible. I only really started eatin' an' exercisin' on the 23rd of March..