Laura's The Devil's in the Details Challenge

[bigm141414]

Terminal Knee Extensions.

[Hermione Gainser]

What did the Dr. prescribe exercise wise? I'm willing to bet at least one of them is some form of TKE. Which you can use in perpetuity for activating the VMO as part of your squat warmups. This is a good idea for most women.

Hahahahahahaha um? Say what? hahaha VMO?

He gave me some very Jane Fonda style stuff to do. Squeezing quads until I want to punch someone in the face (funny how hard it is on my bad knee) and a leg lifty thing.

[Max Power]

Max, I think we just got schooled. Or slapped? Something.. but dang.

Yup, he told us. Sometimes it has to happen that way though. Now to plot my revenge... probably in the form of out lifting him somewhere down the road...

***

Kneehab workout

Push ups: 12/12/8

Chin ups: band: 5/3/4 unassisted: 2

DB rows: 50#ers 2x5

Doc assigned exercises: 20/45 (missed 10 on the first but good lord those suck)

Walk: 1.5 mi

Walking is fn boring. Seriously. WOW. I even got to watch some reruns of a couple shows I enjoy.. and it was still a real push to walk all of 1.5 miles. My pace was extremely slow but I did manage to get it a little faster from start to finish.

also foam rolled, took supps, had fish (every day this week, actually). I think I'll go back to the gym tonight and do some more walking and chin ups.

I see what you did there! Kneehab... Teehee!

I hate treadmill's walking, running, whatever, I get two minutes in and feel like it has been half an hour. At no point in my life have I ever looked at the display and said "Wow where did the time go?!" Luckily there is a walking trail right next to my apartment.

[ChristArtist]

Laura, that overdo sleepy thing, its actually a result of overtraining.

I'll find some articles if you want...but your body may tell you to take a break.

And we both need to not compare ourselves to people that lift 30k a day...our do two heavy wods...or run, or swim, or do whatever bigger or faster than us.

We are here to level up OUR lives...not level up to someone else's life. One thing about leveling up, for me, its to accept ME WHERE I AM and then, tomorrow, move one step...one more rep..in the right direction, even if that only means I diss myself one less time. Its a step forward...and I'm amazed at your steps forward.

Btw, what is your kneehab exercises? What is a terminal knee extension? My pts let me name my exercises, so I don't know the right names!

And you make me want to find my Jane Fonda exercise tape....lol!

Sent from my DROID RAZR using Tapatalk 2

[Hermione Gainser]

I see what you did there! Kneehab... Teehee!

I hate treadmill's walking, running, whatever, I get two minutes in and feel like it has been half an hour. At no point in my life have I ever looked at the display and said "Wow where did the time go?!" Luckily there is a walking trail right next to my apartment.

hehe thank you! I think I'm funny

Ah yes, walking path! I'll likely be taking my walks outside as soon we're not thunderstorm ridden every night. Are you guys getting that, too?

Laura, that overdo sleepy thing, its actually a result of overtraining.

I'll find some articles if you want...but your body may tell you to take a break.

And we both need to not compare ourselves to people that lift 30k a day...our do two heavy wods...or run, or swim, or do whatever bigger or faster than us.

We are here to level up OUR lives...not level up to someone else's life. One thing about leveling up, for me, its to accept ME WHERE I AM and then, tomorrow, move one step...one more rep..in the right direction, even if that only means I diss myself one less time. Its a step forward...and I'm amazed at your steps forward.

Btw, what is your kneehab exercises? What is a terminal knee extension? My pts let me name my exercises, so I don't know the right names!

And you make me want to find my Jane Fonda exercise tape....lol!

Sent from my DROID RAZR using Tapatalk 2

No need, I know..which is why it annoys me hahaha i want to train all the time! But, you are 150% correct.

I also don't know what they're called! I'm sure he told me.. but I'm bad at that stuff.

Don't tell anyone, but I have a serious soft spot for old school workout tapes. I credit Richard Simmons with getting me into fitness in the first place. My sister and I used to 'Sweat to the Oldies' together after school..for fun.

**

eta: Updates!

Foam rolling and pvc work

push ups: 12/12/9

Doc stuff: all but 4.. so close!

Chin up: 2 unassisted, 8banded

Glute/hammie thing (not ghr): 3x10

Bench sit w/ single leg: 2x10

dips: 3/2

Walking: little over 1 mi. because again, so boring.

-plus side: I got to walk faster without knee pain! Yay!

[weirdquark]

I hate treadmill's walking, running, whatever, I get two minutes in and feel like it has been half an hour. At no point in my life have I ever looked at the display and said "Wow where did the time go?!" Luckily there is a walking trail right next to my apartment.

I'm with you there. Using the elliptical is one of the least interesting things ever, which is why I like to watch TV while using it. Though sometimes I like just zoning out for the entire time. But the closest I've ever come is looking at the display all 'wow, where did the time go?' is when I only have a few minutes left and feel that 20 minutes isn't forever after all.

No need, I know..which is why it annoys me hahaha i want to train all the time! But, you are 150% correct.

Would doing more but shorter workout sessions help? I've been wanting to lift every day for a while, though I've read that one shouldn't keep up 6 workouts a week for long. So far so good, though I'm planning on making sure they're a bit shorter than what I've been doing so I don't wear myself out. I may want to go back to full-body workouts eventually, but I know I'll be sad to have to have more rest days for recovery.

[ChristArtist]

I'm thinking that as long as you rotate body parts as you work out you will be ok.

Or do 3 days on, one day different or rest....

And when you are tired, listen....your body is talking to you!

Sent from my DROID RAZR using Tapatalk 2

[Hermione Gainser]

Let's wrap up week 5:

Add 25 lbs total to big 3 lifts

Current working sets:

• Squat: 110 added 5
  
• Bench: 90/95 added 5
  
• Deadlift: 225 added 5
  

Week 5 progress: 15 total is likely to be my max due to knee drama and New Development. Did doc prescribed stuffs.

Hammer pull ups

Test and retest progress at beginning and end of challenge. .5 STR and .5 CHA will be awarded if goal is hit but no progress is made.

• Work pull ups and chin ups 4 days/week. Pull up bar at home, prepare to do more than hold my laundry.
  

Week 5 progress: Chin ups only. 2/4 days.

Mobility aka devilish details

• Foam roll 6 days each week
  
• Do other mobility 5-6 days each week
  
  -One day must consist of new (to me) mwod or comparable exercise
  
  
  -Calves, ankles, feet must be mobilized 4 of said days

  
  

• Yoga 30+ minutes 3 times per challenge--either class at gym or at home.
  

Week 5 progress: Did some foam rolling but New Development requires I not go to the gym or use our roller at home. A little shoulder mobility but nothing new and not enough.

Increase the activity!

Must be active for at least 30 minutes 6 days each week.

The following will be considered active: workouts, yoga, cleaning the apartment, walking-leisurely or not, grocery shopping. Mobility work will count if I do it for 30 minutes.

Week 5 progress: Active for at least 30 minutes 5 days. Lots of light walking. Some mini workouts. General chore type things.

Battle for balance!

• Eat fish 2-4 times each week
  
• Bring back the avocado and ground flaxseed
  

Week 5 progress: Lots of fish and avocado. Minimal flax.

Re-establish Lost Habits

• Drink green tea upon fast breaking Mon, Tues, Thurs, Fri (or each day I work from the office telecommute days don't count).
  
• One cup of coffee in the morning (rather than 2 or 3) so I am not overly caffeinated and feeling ill at tea time.
  
• Take daily vitamin and fish oil with last meal of the day.
  
  Week 5 progress: Tea-coffee balance was good aside for the one day (though I still had my tea). Forgot supps once.
  
  Do some of the things I want to do
  
  • Remove seam and re sew practice pants in preparation for simple (?) clothing alterations
    
  • Finish book I started last challenge. Read/study twice each week.
    

Week 5 progress: Studied a lot. No sewing.

Mini Challenges:

Week 1-complete +1 DEX

Week 2-complete +1 STA

Week 3- half +0

Week 4- complete +1 CHA

Week 5-complete +0.5 STA

I could have done more in the mobility department. So, that's kind of a bummer. This is the last week so we'll see what I've got. Sadly, I'm not sure when I'll be able to get back in the gym (hopefully later this week) for bench press (couldn't go Sat) so I really need to make sure I'm 1. Doing doc stuff 2. Doing mobility stuff 3. Doing other workouts. I won't lie, working out at home is not my strong point. One more week!

[Mama T]

heyyyy buddy. lots of interesting stuff going on in this here thread. so first off, i'll jump on the Laura IS a Badass bandwagon and say, YES, you are a badass! You're one of my main inspirations to keep being awesome and pushing myself! I see how well you push yourself all on your own and it's inspiring. If that isn't badass, then i don't know what is!

also, sorry about the knee, but congrats at the same time! you'll only come back from this stronger!

maybe you should start making up rap songs while you walk on the treadmill. i hear spitting rhymes helps pass the time.

[Max Power]

My brain is too far gone from lifting this morning, or from getting kicked in the head by a gazelle, I'm not sure anymore, but from what I can see you are rocking out despite your injury. Take that, insubordinate knee!

Hopefully you'll be back to the gym this week. Either way you've performed like a champion, keep it up.

[nightlight]

you are awesome. don't let the knee get you down.

[Hermione Gainser]

What did the Dr. prescribe exercise wise? I'm willing to bet at least one of them is some form of TKE. Which you can use in perpetuity for activating the VMO as part of your squat warmups. This is a good idea for most women.

So, I finally watched the video you linked me re TKE and now I know what VMO is. I feel educated. It sounds like I am doing a version of it.. just seated. I'm going to start doing them with the band.. see how it differs.

Once again, J > all. So knowing.

[scotticus]

Just wanted to check in on the kneehab. Seems like it's going well. As you were

P.S. kneehab the sh!t out of that thing!

[Red1263]

One more week, you got this LAURA!!

[Fink]

Owning this challenge in spite on your knee problems, check.

Showing your knee who is boss, check

Saying stuff like kneehab, check

Way to go madam

[Robzilla1983]

For your viewing pleasure, pages and pages of glorious GIFs

http://amrapjokes.tumblr.com/

It's so good. Seriously.

I think my favourite is the GHD situp kitty.

[Mama T]

For your viewing pleasure, pages and pages of glorious GIFs

http://amrapjokes.tumblr.com/

It's so good. Seriously.

I think my favourite is the GHD situp kitty.

hahaha rob that site is awesomeee. my favorite (so far) is this one:

http://amrapjokes.tumblr.com/post/26998297777/when-you-try-to-flirt-with-someone-post-wod

[The Tin Man]

My favorite at this point is definitely http://amrapjokes.tumblr.com/post/27155394008/handstand-push-ups

[Robzilla1983]

I've definitely been guilty of http://amrapjokes.tumblr.com/post/26999579477/getting-up-in-the-middle-of-the-night-to-check-the-wod when I'm feeding the girls in the middle of the night.

Also, this: http://amrapjokes.tumblr.com/post/26998712792/realizing-it-says-squat-clean-and-not-power-clean

Only squat and power snatch instead of squat and power clean

[Strawberry Squatcake]

Yay for your progress this challenge! You're doing great!

I've found as long as I don't cut anything, sewing on real-life projects is not only easier to get up the motivation for, but also not terrible to undo if you make a mistake. One day for kicks I altered a sweater. I'm not even sure if sweaters are supposed to be sewed upon. But I did it. And it actually turned out pretty great. But if you're talking hemming pants for length, I've learned to sew first, try on, cut second. Or if a hem is blown out on something, it's easy to eyeball, sew, and seam rip if it wasn't a perfect shot. Seam ripping sucks, though, so many times I re-sew over what's been sewn wrong.

I don't even know if sewn or sewed upon are proper words and phrases. But if I'm in, I'm going all in!

[Hermione Gainser]

heyyyy buddy. lots of interesting stuff going on in this here thread. so first off, i'll jump on the Laura IS a Badass bandwagon and say, YES, you are a badass! You're one of my main inspirations to keep being awesome and pushing myself! I see how well you push yourself all on your own and it's inspiring. If that isn't badass, then i don't know what is!

also, sorry about the knee, but congrats at the same time! you'll only come back from this stronger!

maybe you should start making up rap songs while you walk on the treadmill. i hear spitting rhymes helps pass the time.

Thanks buddy! You are teh best. I think you're right about the rap songs. Sounds like a way to keep me entertained. Also, I'm going to start filming people who do stupid stuff.. like the guy trying to deadlift 135 with only his back. AH! Then I shall make up rap songs about them. Yes.

My brain is too far gone from lifting this morning, or from getting kicked in the head by a gazelle, I'm not sure anymore, but from what I can see you are rocking out despite your injury. Take that, insubordinate knee!

Hopefully you'll be back to the gym this week. Either way you've performed like a champion, keep it up.

When I am recovered I will find this gazelle, and I will avenge you.

you are awesome. don't let the knee get you down.

One more week, you got this LAURA!!

Owning this challenge in spite on your knee problems, check.

Showing your knee who is boss, check

Saying stuff like kneehab, check

Way to go madam

Just wanted to check in on the kneehab. Seems like it's going well. As you were

P.S. kneehab the sh!t out of that thing!

Thanks! Kneehab is going quite well, I think. Lots of boring low impact stuff but that seems to be helping. Doc exercises, too.

Owning this challenge in spite on your knee problems, check.

Showing your knee who is boss, check

Saying stuff like kneehab, check

Way to go madam

For your viewing pleasure, pages and pages of glorious GIFs

http://amrapjokes.tumblr.com/

It's so good. Seriously.

I think my favourite is the GHD situp kitty.

HOLY. CRAP. You just made my day/killed any chance at productivity I may have had And I'm 100% ok with that! *squee!*

Yay for your progress this challenge! You're doing great!

I've found as long as I don't cut anything, sewing on real-life projects is not only easier to get up the motivation for, but also not terrible to undo if you make a mistake. One day for kicks I altered a sweater. I'm not even sure if sweaters are supposed to be sewed upon. But I did it. And it actually turned out pretty great. But if you're talking hemming pants for length, I've learned to sew first, try on, cut second. Or if a hem is blown out on something, it's easy to eyeball, sew, and seam rip if it wasn't a perfect shot. Seam ripping sucks, though, so many times I re-sew over what's been sewn wrong.

I don't even know if sewn or sewed upon are proper words and phrases. But if I'm in, I'm going all in!

Thanks, Kel! Thanks for the tips!! Damn right! I say alter ALL THE THINGS! (assuming they don't fit and you want to alter them that is). I have a few shirts that need altering and maybe some pants.. but mostly I'd like to be awesome and turn ugly old cheap ass clothing into super cute cheap ass clothing with muh sewing machine. bwahaha!

****

So: I can be in the gym. New Development is resolved in that sense. Huzzah! I celebrated by going to the gym.. and testing my knee doing various things. Stopping point=if it hurts. Nothing hurt. Yay!

mobility: foam, shoulder stuffs

OHP: 55 8/8/5

*it actually felt good to do OHP. you know you're desperate for a good workout when...

Squats to a bench: 30

*I wanted to test my knee on bodyweight squats and range of motion so I stood in front of a bench and did some squats. No pain, but that's obviously not a huge ROM. Next time I'll try doing them on a medicine ball. I'm getting weird looks for the people at the gym who know me. hahaha

RDL: 105 3x10

*until I can do moar stuffs i may start doing 3x5 heavy on these. we'll see if that's kosher

DB row: 50#ers 3x5 on each side

TKE: 3x20

*determined TKE is much like what doc asked me to do so I decided to do them with a band instead of how I was doing them which was wildly uncomfortable. This was just hard.. good, but hard.

Chins 5 banded

*couldn't get my usual chin spot and doing them banded on the assist machine was a hot mess.. so i stopped

Dips:3/3/1

Recumbent bike: 15 mins

*yup, hate that more than walking. who knew?

treadmill: 15 mins

*pace is getting much better. yay!

Monday night I walked about 2 miles to and from the store. Steve's article and my doc's recommendation of low impact stuff has inspired a new level of walking.

other stuff:

supps-check

fish-good

activity-good

mobility-decent but going to try some lower body mobility now.

still no sewing

studying-finished book

[Hermione Gainser]

my favorite so far:

http://amrapjokes.tumblr.com/post/27091295009/peoples-faces-when-rolling-on-a-lacrosse-ball

this is a close second...

http://amrapjokes.tumblr.com/post/27155429307/when-someone-asks-me-to-do-a-spin-class-with-them

[nightlight]

this is my favorite:

http://amrapjokes.tumblr.com/post/27090788788/one-rep-max-pr

second favorite:

http://amrapjokes.tumblr.com/post/27090077846/julie-foucher

[Hermione Gainser]

I loved those, too!!! so awesome!!

[weirdquark]

So: I can be in the gym. New Development is resolved in that sense. Huzzah! I celebrated by going to the gym.. and testing my knee doing various things. Stopping point=if it hurts. Nothing hurt. Yay!

Yay for nothing hurting!

OHP: 55 8/8/5

*it actually felt good to do OHP. you know you're desperate for a good workout when...

Aw, why no OHP love?