Shoulders and back.......

Barbell military press STRICT
26kg x 10
28.5kg x 10
31kg x 10
33.5kg x 6(+2) + 5(+2)
KBell triceps extension
20kg x 8 x 6

Boom strong as.....

Sng

strange day, physio............

...had a strange day today - loads of pain and felt a little down then the phone rang and the lady on the other end said "hello its ... From the hospital - we've had a cancellation and would you like to have your op on Monday" - well after I almost fell off the chair I had to say no  too short notice and too many commitments (I only found out 2 weeks ago) - so sticking to original date of December 2nd - pre op booked for 26th November..... Following all that I had a physio appointment tonight and oh my god! I had deep tissue massage around my hip from all angles then he attached himself to me with a strap and using leverage and his body weight he tried and to a point succeeded to give me some additional ROM (this is to aid me to do the prehab work more comfortably) - When I got over the initial sick feeling I felt quite good and left his office feeling fitter and more "inline" than I have in forever - he warned me its temporary but hey I'm gonna enjoy it while it lasts.......

Back, swing season and pre hab drills...

pre hab, pain, walking,more pre hab, press ladders and half a swing season.......

saturday was just physio drills followed by some of the worst pain i have ever lived with i got stuck in a half sitting position and the pain in my hip was like i had never experienced - which ended in me upsetting the kids because they were scared as i was howling in pain and sobbing - followed by what felt likke the worst dead leg pain from waist to knee for the following 15 hrs - not the best day of my life!

sunday brought a really nice day and a family walk, started out as a toddle ended up been miles and a lot further than i have done in a long time - not the best idea for my hip but i was determined not to miss the oppurtunity to have some quality time with my wife and kids then on sunday pm i did the full set of physio drills for my hip - which were tough after the walk but i manned it up :)

monday i did my stepping/walking drills whilst out with the dog made more sense than plodding round the living room - trained press ladders and swing season and threw in my physio drills between the pressing sets only downside was that my hip shouted at me again and had to abandon the swings half way  through :( went like this -

5-1 x 2 4-1 x 1 3-1 x 2 20kg press ladders

10 x 10 2hd 20kg swings

followed up by another damned locking of the hip - not quite as bad as  saturday but bloody uncomfortable all the same and again leaving me with the horrendous pain from waist to knee

thoroughly pissed with it now sng

physio/pre hab...........

had my 1st "pre hab" appointment on friday and was fairly flattered that the physio said i had done a great job of
1 keeping the hip mobile despite it been wrecked
2 building some good strength in my upper body/legs and glutes

but there was a BUT - I have some fairly major imbalances in my right leg/glutes - mainly due to the way i walk/limp to manage the pain - some the outcome was some drills to try and prepare me for the knife and get the right glute firing properly

so exercises as follows - daily -
5 mins stepping practice (in front of a mirror) - stand on the bad leg in front of a mirror and try to keep my body in line then step forward with all upright and true
5 x balance on 1 leg whilst standing on bosu/rolled towel/cushion etc - again try to keep upper body in line and over the hip keeping glute engaged - intially for 15 count
5 x as above but rotating non standing leg out to side with no torso movement
5 x 5 calf raises - keep glute engaged and count 2-3 up and down

did these friday and saturday - how can things this simple seem so difficult!!

saturday pm - had major issue with hip - locked in sitting position and excruciating pain - took a good 10 mins to starighten it out - horrible pain/muscle spasm after words from hip to knee
still in same position 15 hrs later :(

laters sng

Swing season with a twist......

So short on time today so had to squeeze in what I could - it went a bit like this-

10 x 12 2 hd swing + 4 triceps extension otm
10 x 12 2 hd swing + 5 biceps curls otm

All done with 20kg bell

Very hard 20 mins but loved it - great pump in biceps and triceps

60 days til hip replacement

Later sng

barbell rows, swing season.......

straight forward really - Bar + me 6 sets like this -

46kg x 10 x 2
51kg x 8 x 2
56kg x 7(+1 chest) + 6(+3 cheat)

again i think the rest has done me good these were very strong and a pb weight

followed by swing season

20 x 11 reps @ 20kg otm

thats all sng