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Stew's I3G Log
 

Serge A. Storms
Level 10

Join date: Oct 2002
Posts: 1876

Good to hear that the knee is improving.

Admirable work on your efforts to improvise some training while your knee recovers! 300 pushups is big!

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Thursday, 01 Sep 2011.

Todays nutritional intake totaled 1570 calories (protein @ 139 grams, carbs @ 215 grams, and fats @ 17 grams). Know it is low, but once again, did not do anything exceptional.

Did not lift weights today. Did another 300 push-ups (15x20). Got to do something to gain benefits from the Indigo-3G consumption. Rested the right knee as tomorrow is the final of a three-shot series of Synvisc; and the right knee continues to progress most favorably.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Friday, 02 Sep 2011.

Todays nutritional intake totaled 1743 calories (protein @ 161 grams, carbs @ 214 grams, and fats @ 27 grams). Know it is low, but as like most of this week, did not do anything exceptional.

Did not lift weights today. Did another 300 push-ups (15x20). Got to keep doing something to continue receiving the benefits from the I-3G consumption.

Got the final serum injections of a three-shot series of Synvisc early this afternoon; and the right knee continues to progress most favorably. The knee is so much better than before the injections. Now I got an eight to ten week period before the next appointment, and the doc said the right knee would continue to improve and get stronger during these weeks. All I have to show is patience during these weeks. During this period and starting in two weeks will do light cardio along with leg work with only the sled weight, just to keep mobility and the joints from freezing up.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Saturday, 03 Sep 2011.

Todays nutritional intake totaled 1860 calories (protein @ 168 grams, carbs @ 256 grams, and fats @ 18 grams). Know it is low, but as like most of this week, did not do anything exceptional as to weight training.

As for cardio, rode the bike for approximately one hour on the Pinellas Trail. Nothing excessive, just peddled to keep the knees from freezing up.

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dllundy
Level 5

Join date: Jul 2007
Posts: 83

Stew - I saw the 200# bench press in your log. That is awesome. Hope the knees continue to improve.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Feb 27, 2012

Came back today on I-3G.

Been gone since early September with two medical problems. First, had surgery to correct the diverticulitis problem which required the linea alba was cut from about two inches above the navel and down to just above the penis. Bodyweight was forced down (in hospital) to 164 with the approximate same BF% as when I was 196 (thus what CT & CS have been saying is so true). Thus, the core is very weak because of this surgery, but since Jan. 16th have gained bodyweight (back to 181) and progressed in the S/L deadlift to 115 without pulling on the internal sutures. Sit-ups are still problematic, but small steps will overcome this weakness.

Secondly, the right knee is still totally useless. And at the patella, is 2.5 inches larger than the left knee. No leg strength, no leg stability, and the leg's mind muscle connection does not function correctly. Can do calf raises and hamstring curls,but the right quad seems to be 70% dead.

Today's training was as follows:

Smith Flat Bench - 12x95, 12x115, 8x135.
Smith Incline Press - 15x95, 12x115, 9x125.
Incline Flye SS DB Pullover - 10x25 & 10x55 for two sets.
Standing EZ-bar Curl - 10x50, 10x70, 6x80.
60 degree Preacher DB Curl - 15x20, 12x25, 9x30.
DS - Single Arm Cable Curl - 10x20 6x15 for two sets.
Incline AB S/L Raises - 15, 12, 9.
DS - AB Machine Crunch - 12x50, 8x40.

Know my traing method is not in accordance with CT's protocols, but it will take my body some time before I can apply CT's training programs.

Will post pictures in a few days. I'm skinny and weak, but I am back. Never give up; you can change the odds to be in your favor.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Feb. 28, 2012

Today is leg day. Doing my best to ascertain the right leg is totally involved in every rep:

Leg Press - 15x50, 12x90, 9x130.
Single-Leg Leg Press - 15x15, 12x25, 9x35.
SLDL - 15x95, 12x115, 9x125.
Lying Leg Curl - 10x30, 10x40, 10x50.
DS Seated Leg Curl - 10x50, 6x30.
Seated Calf Raise - 15x45, 12x75, 9x90.
DS Standing Calf - 12x175, 6x155.

Know this is very light weights, but the right leg shakes while straining to carry its load. No excuses, just got to do it.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

01 Mar 2012

Performed back training today. A positive aspect of going through rehab and beginning your training anew and as a skinny weak bastard is that as you train a bodypart from week to week, and in consideration of muscle memory, you will see significant weekly gains which do not happen with the experienced lifter:

UHG BB Bent Row - 15x75, 12x85, 9x95.
WG Pulldown - 10x85, 10x100, 10x120.
Seated Rope Cable Row SS Stiff Arm Pulldown - 10x80 & 10x50, 10x90 & 10x60.
Partial DL (knee height) - 10x95, 10x135, 10x185.
DB Shrug Double DS - 12x65, 6x55, 6x45.
Good Mornings SS Hyperextensions - 12x65 & 10x10 (two sets).
Stiff Leg Raises - three set of 10 reps per.

The hyperextensions and the stiff leg raises definitely were a significant challenge to the right knee. A hood hurt each rep; the kind of hurt where you question your sanity but do another set because you are in this game for the long haul.

I will be happy when the physical limitations are overcome and I can return to following CT's training protocols.

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Stew,

Keep fighting brother. Have you looked into PRP therapy? Might be good for your knee.

The only bad training is the training that didn't happen or gets you injured.

Semper Fidelis!

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

StandTall wrote:
Stew,

Keep fighting brother. Have you looked into PRP therapy? Might be good for your knee.

The only bad training is the training that didn't happen or gets you injured.

Semper Fidelis!



Thank you for the PRP therapy advise. Mentioned such therapy to the ortho doc this afternoon and his response was that PRP will be one of the options he looks at in the future.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

02 Mar 2012

Trained shoulders, tris, and calves this morning:

Seated Side Lateral - 15x10, 12x12, 9x15.
Seated DB Press - 10x25, 10x30, 10x35.
DS Reverse Pec Dec - 10x90 & 6x75.
Smith CG Bench Press - 10x95, 10x125.
Straight Bar Pressdown - 15x50, 12x60, 9x65.
DS Single Arm Rope Pressdown - 10x25 & 6x20.
Seated Calf Press - 15x50, 12x80, 9x85.
Standing Calf w/three second contraction - 8x195.

Had a visit with the ortho doc this afternoon for another series of SynVisc shots, and his first response regarding the two long swollen lumps located on each side of the right patella was caused by water. So he wanted to drain the water, which makes sense. Unfortunately, he stuck a needle into both lumps and came up dry as a bone. Then he called in another ortho doc and a nurse and all three pooked and prodded the entire length of both lumps. Their conclusion was that such lumps are pure muscle tissue. Strangest thing, so now I got two alien muscle growths on both sides of the right patella.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

05 Mar 2012

Today's training included chest and bis as follows:

Flat DB Press - 9x40, 9x45, 9x50.
Smth Incline Press - 12x105, 10x125, (6+2)x135.
Low Incline Flye - 15x25, 15x30.
Pec Dec - 20x60, 20x75.
Seated Alternating DB Curl - 9x30, 9x35.
SWG BB Preacher Curl - 12x50, 12x60.
Cable Reverse Curl - 20x10, 20x15.
Supported Knee Hip Raise - 20xBW, 15xBW.
Machine Crunch - 20x30, 15x40.

Performed ten minutes cardio prior to and twenty minutes cardio subsequent to the weight training. Core feels fine.

After the Metabolic Drive protein drink and a meal of rice, beans and chicken breast, think it will be time for an afternoon nap. Retired folks have that priviledge you know.

Train honest, and train hard.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

06 Mar 2012

Today is Leg Day.

Before the reinjury to the right knee, I always looked forward to leg day. Nervous, yes, but knowing the feeling of contentment once all the assignments had been successfully completed.

With the reinjury, it is challenging but worrisome just desiring to work each movement to maximize the range of motion.

Today's leg training was as follows:

Lying Leg Curl - 9x40, 9x50.
Seated Leg Curl - 12x60, 12x75.
Weighted Hyperextensions - 15x10, 15x15.
Adduction - 20x100, 20x160.
Hack Squat - did three sets of twelve reps each with just the sled weight (65 pounds).
Leg Press - 15x50, 15x90.
Single Leg Leg Press - 20x25, 20x30 (per side).
Seated Calf Press - 20x15, 15x20, 12x25, 9x30.

Know the weights used are very light, but it still created an excellent challenge to the reinjury.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Did not train between 07 Mar to 18 Mar because yours truly exacerbated the knee problem - very bad twist. However, walked around the lake using progressive distance. Did leg raises for the core, but no additional exercises. Kept the I-3G intake to two caps three times daily plus MD.

Returned to the full I-3G caps and Protocol 1 training on 19 Mar 2011. Felt good to be back in training again:

Monday, 19 Mar 2012

Flat DB Press - three sets of 9, using 40, 45, and 50.
Smith Incline Press - 12x105, 10x125, and 6x135.
Low Incline Flye - 15x25, and 15x30.
Pec Dec - 20x60, and 20x75.
Seated Alternative DB Curl - 9x30 and 9x35.
SWG BB Preacher Curl - 12x50, and 12x60.
Cable Reverse Curl - 20x10, and 15x20.
Supported Knee-Hip Raise - 20 and 15 reps.
AB Crunch Machine - 20x30, and 15x40.

Tuesday, 20 Mar 2012

Lying Leg Curl - 9x40, and 9x50.
Seated Leg Curl - 12x60, and 12x75.
Weighted Hyperextensions - 15x10, and 15x15.
Hip Adduction - 20x100, 20x160.
Hack Squat - three sets of 12 using sled weight only of 65 lbs.
Leg Press - 15x50, and 15x90.
Single Leg Leg Press - 20x25, and 25x30.
Seated Calf - 20x15, 15x20, 12x25, and 9x30.

Thursday, 22 Mar 2012

Pullup - using rehab machine and 9 reps each: -160, -140, and -120.
Smith Bent Row - 12x75, 12x95, and 12x115.
UHG Pulldown - 15x80, 15x100.
Single Arm Seated Cable Row - 20x20, and 20x30.
Standing Calf Machine Shrug - 20x195, and 15x235.
Smith Behind Back Shrug - 12x115, and 9x135.
Good Mornings - 15x65, 12x75, and 9x85.
Standing AB Cable Crunch - 20x60, and 15x70.
Lying Straight Leg Raise - 12 reps and 9 reps.

Friday, 23 Mar 2012

Hammer Strength Uni Shoulder Press - 9x70, and 7x80.
SWG Upright Row - 12x50, and 12x60.
Reverse Pec Dec - 15x60, and 15x75.
Single Arm Side Lateral - 20x12, and 20x15.
Smith CG Bench Press - 9x95, 9x115, and 9x135.
Decline DB Two Arm Extension - 12x50, and 12x60.
UHG Single Arm Pressdown - 15x20, and 15x25.
Standing Calf (toes out) - 12x195, and 9x275.
Seated Calf - 20x25, and 15x35.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Monday, 26 March 2012

Smith Bench Press with 1.5 reps (from bottom) - 10x95; 10x115.
Smith Incline Press SS DB Incline Flye - 10x95 SS 10x40; 10x115 SS 10x45.
Double DS with Cable Crossovers - 10x80 & 10x70 & 10x60.
Low Cable Curl with 3 sec pause half way up - 8x40; 8x50.
DB 90 degree Preacher Curls SS Standing Hammer Curls - 10x60 & 8x30; 10x70 & 10x25.
DS AB Crunch Machine - 12x50 & 6x30; 12x60 & 6x40; 12x70 & 6x50.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Thursday, 29 March 2012

Early this morning went to the Radiation dept. at the VA and had x-rays done of the right knee. The doc was not happy with the results so she scheduled a visit with the MRI, hopefully for next week. Slow progress, but moving right along.

UHG Pulldown SS Stiff Arm Pulldown - 10x100 & 10x55; 10x120 & 10x70.
Incline DB Row SS CG Seated Cable Row - 10x35 & 10x100; 10x45 & 10x120.
WG Pulldowns using 1.5 reps from Top - 10x100.
Combo Partial DL SS Behind Back Shrug - 10x135 & 10x135.
DS DB Shrug - 12x60 & 8x50.
Incline Knee/Hip Raise SS Standing Cable Crunch - 12xBW & 12x50; 12xBW & 12x55.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

Friday, 30 March 2012

BB Front Raise with X-reps - 10x30 & x=10; 10x40 & x=8.
DS DB Side Lateral - 10x15 & 6x12; 10x20 & 6x15.
SWG BB Upright Row SS Reverse Pec Dec - 10x60 SS 10x90.
Smith CG Bench Press 1.5 reps from Top - 10x95; 10x115.
DS Straight Bar Pressdown - 10x65 & 6x50.
Fwd Lean O/H Extension - 10x50; 10x65.
Standing Calf Press - 10x235; 10x255.
DS Seated Calf Raise - 15x50 & 20x25.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

02 April 2012

Smith Incline Press - 8x115; 8x135; 8x145.
Incline DB Flye - 8x35; 8x40; 8x45.
Flat DB Press - 8x45; 8x50; 8x55.
90 Degree Preacher EZ Bar Curl - 8x70; 8x75; 8x80.
Standing Alternating DB Curl - 8x25; 8x30; 8x35.
Incline Leg Raise - 4 sets of 12 reps each.

As with all movements, there are thirty seconds rest between sets.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

05 April 2012

Partial DL (below knees) - 8x135; 8x155; 8x175.
WG T-Bar Row - 8x45; 8x60; 8x75.
CG Seated Cable Row - 8x110; 8x120; 8x130.
Smith UHG Bent Row - 8x95; 8x115; 8x135.
DB Shrug - 8x60; 8x70; 8x80.
Incline Knee-Hip Raise - 4 sets of 12 reps each.

Each set includes a five second TUT. Exlode for one second on the positive, hold for two seconds, and two seconds on the negative.

Had an MRI of the right knee before training. Got the results early in the afternoon. The Doc said there was excess fluid build-up around the knee from the SynVisc treatments; missing ligaments; missing tendons; and the patella is moving to the right and is currently between the two o'clock position and the three o'clock position. There is also a nerve problem (the leg does not respond to certain commands - on an unweighted extension or hamstring curl the leg will rise about 20% but no further) and blood flow problem (the right calf now has obvious vericose veins, but no other vericose veins anywhere on my body). Other than that, it is a beautiful day in the Tampa Bay area.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

06 April 2012

Seated DB Press - 8x35; 8x40; 6x45.
Reverse Pec Dec - 8x75; 8x90; 8x105.
DB Upright Row - 8x30; 8x35; 8x40.
V-Bar Pushdown - 8x50; 8x60; 8x70.
Smith CG Press - 8x135; 8x145.
S/A Rope Pushdown - 8x25; 8x30.
Standing Calf - 8x155; 8x195; 8x235; 8x275; 8x275.

Happy Easter everyone. Remember the reason for the season.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

09 April 2012

Incline DB Press - 15x30; 15x35; 15x40.
Smith Bench Press - 12x95; 12x115; 12x125.
Flat DB Flye - 15x35; 9x45.
Pec Dec - 20x90; 20x105.
Preacher 90 degree BB Curl - 15x50; 12x60.
Preacher 60 degree DB Curl - 9x25; 9x30.
Low Cable Curl - 20x20; 20x25.
Lying S/L Raise - 15xBW; 12xBW; 9xBW.
AB Crunch Machine - 20x40.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

12 April 2012

CG Pulldown - 15x90; 15x100; 15x110.
UHG Seated Cable Row - 12x100; 12x110.
WG Smith Bent Row - 9x105; 9x125; 9x135.
Stiff Arm Pulldown - 20x50; 20x60.
DB Shrug - 15x60; 12x70; 9x80.
BB Shrug - 20x105; 20x135.
Good Mornings - 15x45; 12x65; 9x85.
Hyperextensions - 20x10
Incline Knee Hip Raise - 15xBW; 12xBW; 12xBW.
Standing Cable Crunch - 20x60.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

14 April 2012

Got an excellent lower body workout today. Had the choice of doing shoulders/tris or mowing, and I took the politically correct alternative.

For the first time since exacerbating an old injury to the right knee some nine months ago, I push-mowed the back yard. My son mowed it last November, but since then the St. Augustine has grown so high you could not see the shitzu. Usually it takes forty-five minutes to push-mow, but today it took two hours. Now I am humbled again and using ice packs on the elevated knee. Will push-mow the front yard tomorrow (my neighbors have kept it mowed since the reinjury) if the right knee permits.

Hope this knee continues to show improvement over the next few months, then I can follow CT's training instructions.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

16 April 2012

Smith Bench Press - 9x135; 9x145; 9x155.
Incline DB Press - 12x30; 12x35; 12x40.
DB Pullover - 15x50; 15x60.
Cable Crossover - 20x70; 20x80.
Alternating 70 degree DB Hammers - 9x25; 9x30.
BB 90 degree Preacher Curl - 12x50; 12x60.
Standing Cable Curl - 15x30; 15x35.
Supported Knee Hip Raise - 20xBW; 15xBW.
Machine Crunch - 12x60; 9x70.

Push-mowed the front yard this afternoon. So happy the right knee held up. The upper portion of the right knee measures 17.25 inches now, compared to the upper left knee at 14.5 inches. Not complaining at all, simply happy progress is being made.

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Stew
Level 10

Join date: Nov 2002
Posts: 1345

17 April 2012

Leg Press - 9x30; 9x50; 9x70.
Single Leg Leg Press - 15x25; 15x35.
Seated Leg Curl - 9x75; 9x90.
Lying Leg Curl - 9x40; 9x60.
Partial DL (BK) - 15x75; 12x95; 9x115.
Adduction - 15x190; 15x205.
Standing Calf - 20x105; 15x155; 12x195; 9x235.

Only doing leg exercises for range of motion and to keep the right knee from freezing up. Push-mowing the front yard yesterday afternoon did not cause the right knee to cramp up overnight. Very thankful for small blessings.

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