MoC: Operation Robo-Knees Phase 1- The Rightening

[MasterOfCows]

Hey so I'm back challenging, although this will be in a somewhat unconventional format.

 

For those that don't know - I grew up on a farm and have a background as a research scientist.  I know a lot about cows and beef.  I love playing basketball, but haven't for a year and won't for probably another 2.  Also hiking, drinking, and all things fantasy/sci-fi.

 

Coles notes:  I'm booked in for ACL reconstruction + meniscus repair + ALL rerouting on June 19th on my right knee.  There's a long and sordid backstory, but basically I get this done, go through about year of PT and do it all over again on the left knee.

 

I've been working on losing some pudge and getting stronger basically since I've joined NF - a lot of focus has been on the legs, posterior chain, and those little stabilizing muscles in the hips and knees, which in theory should help with recovery.  

 

I workout primarily with dumbbells at my not very well equipped work gym.  Workout log be here.  Generally try for 2-3 times a week, as that works out the best with my work schedule and then do some balance or bodyweight stuff on the weekends, which I don't generally log.

 

I am counting calories, averaging around 1600-1800.  I have about 8 weeks of solid tracking and weight data (I have much more data than that but it's not as robust) and between that and the online calculators puts me at between 2000-2200 TDEE.  I generally "cut" for about 4 weeks and then take a week a maintenance.  I take measurements when every "cut" cycle ends and when the next one begins.  This is working out quite well weightloss wise so far, without sacrificing too much on the strength side.  I know I could cut deeper and get to my goal weight/fatness level much faster, but I'm kind of lazy and pretty much don't want to.  So there.

Onto the challenge - I'm not assigning grades or anything fancy.

 

​Phase 1: Keep on keepin' on

In the next 2 weeks, I have exactly 2 back to back days each week for gym time due to travelling for work.  I'll be following my general routine on one of those days and doing some cardio and lighter weight stuff on the other so I can do them back to back without hating life.

Phase 2: Operation Robo-Knees begins

This phase begins with surgery, recovery and PT.  One cool thing is that TheSister has just gone through surgery last month, and we have the same surgeon.  I'll be on crutches (no weight bearing) for at least a month.
 

Goal 1: All the PT.  Do everything PT-wise I'm supposed every time I'm supposed to.  Doesn't matter if it's boring or it doesn't seem to be doing anything.  PT plan will added after it is confirmed.

 

Goal 2: Maintain upper body.  Every time I've been injured before, it leads me to just quit most things all together.  If I can't do legs, I won't do anything.  As soon as I'm cleared for upper body workouts, do them.  I fully expect I won't be able to use the weights I'm moving now, but something is better than nothing.

Goal 3: Keep foods on track.  I don't want to lose the progress I've made in terms of fat loss.  The surgeon says I can continue to eat to lose ~1 lb/week without impairing recovery.  I'm going to focus on being closer to 1600 than 1800 while I'm less active and mobile.  I may drop to closer to 1500 if it seems like 1600 is too much.  

Side goal: Smoking increases the chance of DVT (deep-vein thrombosis), which is bad.  I've been off and on smoking.  Never very much, but it's time to be all the way off.  Last day is tomorrow.  No more excuses, even though I fucking love smoking.

Measurements to be added after I take them on the 15th:

Changes from measurements taken on May 11th are in brackets

Height: 5'9"

Weight 163.4 (+1.6)

Right calf: 13.5" (same)

Left calf: 14" (+.5)

Right Thigh: 21.5" (-.5)

Left Thigh: 21.5" (-.5)

Hips: 38.5" (-.5)

Waist @ belly button relaxed: 35.5" (+.5)

Waist @ belly button flexed: 33.5" (-.5)

Under bust: 33.75" (+.25)

Over bust: 36" (+.5)

Right bicep relaxed: 11.5" (same)

Left bicep relaxed: 11.5" (same)

Right bicep flexed: 12" (-.5)

Left bicep flexed: 12.25" (-.25)

 

 

Stalk away.  All sorts of shenanigans/debauchery welcome!

[CourtnieMarie]

you haaaaaad to have a smoking goal didn't you?! damn. i probably should too. but... but...

 

[Stronkey Kong]

Sub'd for robot legs:

 

 

 

you haaaaaad to have a smoking goal didn't you?! damn. i probably should too. but... but...

 

 

I am really surprised that this doesn't phase me.

 

I smoked from ages 12-20, gave it up for a couple years, went back off and on, buying the occassional pack, social smoking, switched to e-cigs... and now finally I'm not fiending for a drag after seeing that gif... so yeah, I'm WOOTing right here. Quitting is great. I'll be rooting for that!

 

It might be my antidepressants though. And if I had >=X beers, then ran into persons A, B, or C, I'd probably bum one from them...

[Strawberry Squatcake]

Man, I was a social smoker for so long (I would have considered myself an "addict" when drinking, honestly - although my sister claimed I coudln't be "addicted" if I didn't need them all the time, which makes sense). I NEVER smoked full time, ever, but socially smoked for like fifteen years. Then suddenly, one day, I was over it. I  have two friends who are my temptations (similar to DD's A, B or C, only just an A or B for me), but they've finally stopped offering, and I finally stop wanting one when I go out with them. I take smoke breaks with them, without smoking. Smoke breaks are the best time to gossip! 

 

I'm excited for your challenge, and am excited for your surgery to be here (although less excited for the recovery process). Let's do this thang! 

[wildross]

Good luck with the surgery and rehab!

[CourtnieMarie]

I am really surprised that this doesn't phase me.

 

I smoked from ages 12-20, gave it up for a couple years, went back off and on, buying the occassional pack, social smoking, switched to e-cigs... and now finally I'm not fiending for a drag after seeing that gif... so yeah, I'm WOOTing right here. Quitting is great. I'll be rooting for that!

 

It might be my antidepressants though. And if I had >=X beers, then ran into persons A, B, or C, I'd probably bum one from them...

 

 

Man, I was a social smoker for so long (I would have considered myself an "addict" when drinking, honestly - although my sister claimed I coudln't be "addicted" if I didn't need them all the time, which makes sense). I NEVER smoked full time, ever, but socially smoked for like fifteen years. Then suddenly, one day, I was over it. I  have two friends who are my temptations (similar to DD's A, B or C, only just an A or B for me), but they've finally stopped offering, and I finally stop wanting one when I go out with them. I take smoke breaks with them, without smoking. Smoke breaks are the best time to gossip! 

 

I'm excited for your challenge, and am excited for your surgery to be here (although less excited for the recovery process). Let's do this thang! 

 

You guys are awesome. I am a terrible influence! But looking at it the other way around, all you guys are great influences on me right now so thanks.

[Morrigainz]

Smoking is grosssssssssssssssss. I toyed with it when I was younger and I'm SO GLAD it didn't stick.

 

Surgery is also grossssssssssssss BUT hopefully will lead to less fucked-up knees in the future! So hooray for progress!

[karinajean]

Yay for surgery buddies! I mean. Of course I wish you weren't doing it too. But yay for buddies.

Sent from my iPhone while riding a unicorn through the cosmos.

[Rob__]

Hello hi! Good luck with your challenge!

You can do the no smoking thing. If I can, anyone can. We're 10 days out from exactly 2.5 years.

Sent from my C6906 using Tapatalk

[Raev]

Just keep at it and it will be all good in due time!  They are going to push you on the PT - but you will thank them for it.  It will make you better than you've been in YEARS!  Kick the recoveries a**.

[Nymeria]

Think of the bright side for this, though.  A few months after surgery, your knee will probably feel much more stable than it does now.    How's the sister doing with the pain and the PT?  At least you'll have a good idea of what to expect from watching her recovery. 

[Max Power]

I have to follow this topic in case I have any questions about cows, and because you're awesome, but mostly the cow thing.  

[MasterOfCows]

you haaaaaad to have a smoking goal didn't you?! damn. i probably should too. but... but...

 

Trust me.  I wouldn't have if my surgeon didn't warn me of DIRE consequences (which upon further investigation, were almost certainly overstated).  I fucking love smoking.  1 day almost down successfully...

 

Think of the bright side for this, though.  A few months after surgery, your knee will probably feel much more stable than it does now.    How's the sister doing with the pain and the PT?  At least you'll have a good idea of what to expect from watching her recovery. 

I hope so... I never really had a lot of instability, just during intense movements.  Pain is pretty good - I'm not sure she's as diligent about her PT as you were, though she says it's making her a bit more sore.  She also doesn't wear her brace all the times that she should, because she hates it.

 

I have to follow this topic in case I have any questions about cows, and because you're awesome, but mostly the cow thing.  

Ask away MP!!  How's married life?

And thanks everyone!  My updates are going to be sporadic until the surgery.  Busy, busy!  

[Rob__]

Trust me. I wouldn't have if my surgeon didn't warn me of DIRE consequences (which upon further investigation, were almost certainly overstated). I fucking love smoking. 1 day almost down successfully...

I hope so... I never really had a lot of instability, just during intense movements. Pain is pretty good - I'm not sure she's as diligent about her PT as you were, though she says it's making her a bit more sore. She also doesn't wear her brace all the times that she should, because she hates it.

Ask away MP!! How's married life?

And thanks everyone! My updates are going to be sporadic until the surgery. Busy, busy!

Everything is almost certain overstated when talking about risks. Smoking on its own is a killer, so I took the hit any time a doctor told me to lay off a few days. Post surgery complications are very real, so why tempt fate, yennoe? At least smoking related complications are fully within my control to prevent.

Now that I've quit smoking for 2.5 years, I can't remember what it was exactly that I liked about it: the bad taste, smelling like an ashtray all time, or the slavery to the constant need for a smoke. You're not a hardcore smoker anyway, so laying off the butts for a bit shouldn't be too difficult. But I think you should and could quit completely

And don't think that doesn't apply to you too, CM. This is one case where being a quitter is awesome... I'll even come over and make y'all six month quitiversary dinners...

Sent from my C6906 using Tapatalk

[CourtnieMarie]

And thanks everyone!  My updates are going to be sporadic until the surgery.  Busy, busy!  

I hear ya! I think I'm going to have to delay my challenge posting a week in hopes that work calms down a bit.

 

Everything is almost certain overstated when talking about risks. Smoking on its own is a killer, so I took the hit any time a doctor told me to lay off a few days. Post surgery complications are very real, so why tempt fate, yennoe? At least smoking related complications are fully within my control to prevent.

Now that I've quit smoking for 2.5 years, I can't remember what it was exactly that I liked about it: the bad taste, smelling like an ashtray all time, or the slavery to the constant need for a smoke. You're not a hardcore smoker anyway, so laying off the butts for a bit shouldn't be too difficult. But I think you should and could quit completely

And don't think that doesn't apply to you too, CM. This is one case where being a quitter is awesome... I'll even come over and make y'all six month quitiversary dinners...

Sent from my C6906 using Tapatalk

 

That is the most tempting reward for quitting i've heard yet. Can I put in an order for anything with that secret sauce on it?? lol

 

I inherited a one-hitter from a friend so maybe I'll get some loose tobacco when I quit and have a drag or two on special occasions. Gotta turn words to action though!

[Hermione Gainser]

ohai!

[MasterOfCows]

SO MANY THREADS to catch up on.  I'll get there eventually guys, I promise!

As promised sporadic updates.  Work is going to kick my ass until surgery, because I want to get caught up/in front of/whatever on EVERYTHING.

 

Smoking = success to date.  I've even been busy enough that it hasn't bugged me too much.  I won't say that it was Rob planning quitversary dinners, but I won't say that it wasn't either

 

I had my pre-admission call yesterday.  Holy questions batman.  Apparently I should have measured my neck at some point in my life.  Also too busy to worry about that much.

As you may have noticed, I didn't update with measurements and shit at on the 8th like I promised.  That's because I forgot in the rush to get ready for a work trip.  Promise they'll be up on Monday (measure on Sunday).

In the middle of "maintenance" aka "no tracking week" - weight still around 161.  Weight has not been behaving as it should be last week and most of this week so far.  

 

TMI - I think it has something to do with shark week. I had to go off my BC before the surgery and that screwed up timing of said week I think, it was supposed to be last week, but is actually this week and body got all confuzzled about it.

And first real fail - I brought my gym bag to work out as planned (today and tomorrow!), but it is 6 p.m. here and I'm still working, and then when I looked inside it, it only had shoes - no gym clothes at all.  And I'm in super businessy clothes 'cause I had a presentation to a Korean delegation today.  

 

[karinajean]

I'm so sorry about you forgetting your clothes. but I do love that you had a presentation to a Korean delegation today!

[VTSPE772]

@KarinaJean sort of presents to the Korean Delegation a lot with all her TKD!  She knows!!!  haha, sorry about the gym bag...my wife does that too (she forgot socks the other day, so that scrapped her workout).

[Hermione Gainser]

Oh man. I hate when that happens!

[Morrigainz]

Crap! That sucks. I have definitely done stuff like that before. Shoes, bra, shirt, socks, you name it and I have probably forgotten it.

They asked you about neck circumference???

Pardon typos. Sheep have hooves, not hands.

[Nymeria]

Just a few more days of freedom.  I hope you make the most of them and do some really fun things!

[MasterOfCows]

Measurements now posted.  They are a little weird when compared to last month.  I don't put a huge amount of stock in them, as I'm just using a regular cloth tape - but I think I take the hips/thighs/flexed waist ones the most consistently, so we'll say I might have lost some fat and just have a little bloat going on?

 

Week 1 was pretty good except for the clothes fail.  Spent the weekend running around and getting the living room all set up the way I want it, because I'll be spending a lot of time there!  Was hoping to get a bike ride in, but it was raining all weekend, and plus busy running around getting stuff.

 

I needed to buy some shorts that aren't basketball shorts for work, because my brace won't fit under pants.  And I don't like skirts very much.  Do you guys have any idea what an ordeal that was? Disastershorts, even.  It was the 9th Circle of Hell.  Girls shorts are ALL super short, not that I have anything against that, but not really professional to have my ass hanging out during meetings.  The ones that weren't short were super ugly.  Guys shorts come up to my natural waist, which is pretty high, and then we have the whole "mom pants" thing going on, which isn't cool.  I finally settled on a couple pairs of jean shorts, which were way too expensive and a couple pairs of only kind of ugly ones from Walmart.  Since I was already at the mall and hating life, I bought a couple of cute casual tops, because fuck it.  I hate shopping.

 

June 13:

*note for the uninitiated - reps in brackets are after a 10-20 second pause.  Upper body work is on a 11-8-5 rep scheme from workout to workout as long as I hit reps the workout before.  Legs switch between heavy and volume.

DB bench @ 40 lbs/arm

7(1), 5(3), 6(2) - PR for reps!!

The 45's are calling my name....

 

DB lunges AMRAP @ 60 lbs

15, 12, 11 each leg

 

Cable Rows @ 96 lbs

The machine felt kind of sticky, like the cables weren't moving through the pulleys properly.  At least that's what I'm blaming it on.

5, 3(2), 4(1)

 

Hamstring curls w/black theraband and 3 second pause

20(10) each leg

 

Banded crab walk w/black theraband and 3 second pause

2X10 steps each way

 

Banded standing adduction w/black theraband and 3 second pause

30 each leg

 

Single leg calf raise + 50 lbs

2X10

 

Hammer curls @ 20 lbs/arm

8

 

Side plank

41 seconds each side

[CourtnieMarie]

i have been loving the fit of athleta shorts recently. they have a drawstring on the inside so you do get the gap in the back due to curvy-ness or athletic builds. they are expensive but i have been grabbing the ones on sale/clearance! buuuut you already got shorts so this is just for next time

[Strawberry Squatcake]

I just have to tell you, even though it might be weird... My friends and I used to write snail mail letters to each other in grade and middle school. They were filled with pre-teen drivel. You think the more you write, the more you care. Anyway, we used to explain our shopping trips. And I flashed back. I love random flashbacks to memories I'd forgotten, especially to silly and carefree times. You brought a tiny bright spot yo my night, so thanks for doing that, even unintentional!

Also, even though you don't love it all, I'm glad you found some stuff.

Also, genius call on organizing the living room. I feel like that's a detail I'd not consider!