Week 17 Post ACL reconstruction

WED 22-FRI 24sept ~Rest~

Sat 25 SEPT
~Super Circuit Gym_ all major muscle groups~
~10mins Step~

Mon 27 September
GYM:
1.20min Fat Burn Exercise Bicycle
Mat Work: stretch,hamstring,calf raises, Boso ball, squats

Tues 28 Sept
Gym:
1.20min Fat Burn Exercise Bicycle
Mat Work: stretch,hamstring,calf raises,
Resistance Training:
=Lat Pull Down 30kg (5reps) 37 .5kg(10reps) 45kg (2 x sets of 5reps)
=Bicep Curls 7,5kg (3 sets of 10)
=Tricep machine (1 set 10reps :15kg & 1 set 20kg : 10kg)

WED- 29 Sept
-flu hit me , not able to train

THURS- 30 Sept
_Day in bed_

FRI- 1 October
_Day indoors , better , but chest not yet recovered, no training

-4months-Week 16 After ACL reconstruction ...

Wed 15 Sept
SAT 18 Sept
~TEAK PLACE~
Trail Run 14 Km - 1hr 40mins

SUN 19 Sept
~Trail 3km -loosen up~

Mon 20 Sept
~Trail 7km ~ +-1hr

Tues 21Sept
~Fast Trail~Short&Fast run~3km in 10mins

Week 15 (7Sep-14Sep)

I did no riding /running -
Sick in bed:(

14 Weeks Post ACL Reconstruction

WED 1st Sep
THUR 2nd Sept REST DAY
FRI 3rd Sept
~20mins ex bike
~Quad press: 15kg (3 ( toe up /in/out ) sets of 20)
22.5kg :(3 ( toe up /in/out )sets of 10)
~Shoulder Press - 22.5kg 3sets (10-5-5)
~Lat Pull down - 30kg :1set 20 & 37,5kg: 2 sets of 10
~Verticle Row : 30kg : 2 sets of 20 & 37,5kg :1set of 15
~Ab Curl Machine : 3sets of 10 on =35kg & 40kg and 45kg
~Hamstring Curl-Machine : 10kg and 10kg and 15kg ( 3 sets of 10)

Worked 3 horses- Schooling (2hrs total) no jumping


SAT 4 Sept
~19kg~ TRAIL RUN - 2hrs !
Wonderful, pushed myself!

Sun 5September
~Rest Day from running~
~Rode 3horses -2hrs~

Mon 6 Sep
~Rode 4 horses 3hrs~
~Interval training over 3km's~
Fast Sprints -very tiring

Tues 7Sep
~gym:
~Super-Circuit (all muscle groups no running in between)
~Exercise bike 10mins Cardio HOUR:155-166
~Step Machine :5mins Cardio (HOUR:155 -166)
I twisted my knee yesterday-stepped skew on a brick-its a little sore.

13 Weeks Post ACL reconstruction

Wed 25 Aug
~Run_ Faster 4km

Thurs 26 Aug
~No run
~GYM;
Cycle effort 10 on fatburn
•Lat pulldown- 20reps on 22,5kg
10reps x 2 sets on 30kg

•Lat pullover- 20reps on 22,5kg
10reps x 2 sets on 30kg

Usual ab's and stability ball-stretches /lifts

Fri 27 Aug
~run&gym day off
~Rode horses lightly~

Sat 28 Aug
~Trail Run= 15kg at Teak Place ,decent run, very enjoyable!
**FIRST LONGEST RUN**

Sun 29 Aug
~Rode 3 horses~
~No run~
~No gym~

Mon 30 Sept
~10km Trail run~
*Fastest run for that length 1hr 5mins**

12 Weeks After ACL reconstruction

18 Aug
~Gym~
1hour exercise bike (level 6) fat burn
Lats pulldown - 22,5kg (3sets of 20)
Vertical Rower - 30kg (3sets of 20)
Quad press (left Leg) :
7,5kg 3sets of 20
15kg. 3sets of 20
22kg. 3sets of 10

19 Aug
~Horse Riding~2 horses schooling walk out (2hrs)

20 Aug ~rest~
My leg is VERY tired and stiff,better on the 21st (Friday)

21Aug Saturday_
I rode 1 horse lightly,and it was not feeling great.
I went for a Run :
10km - 1hr 5mins ! Trail;'"" WOW!! WAS great!
After feeling pretty bad,because I was not able to run the past two days ,this day made me very happy!
Endorphins I Love you!!!!
******
en·dor·phin⁠ (ĕn-dôr'fĭn)
n.
Any of a group of peptide hormones that bind to opiate receptors and are found mainly in the brain. Endorphins reduce the sensation of pain and affect emotions.

[ENDO(GENOUS) + (MO)RPHIN(E).]

22 Aug Sunday_
My left leg is very stiff today:
I have come to gym to cycle it out _
=1hour fat burn
=Core work, pushups (3sets of 10),Hamstring curls, triceps ~medicine ball.

23 Aug-MONDAY
~TRAIL RUN- 1hr20mins ~12,2km !!

24 Aug -Tues
Trail Run- slow 5km's

The 10 week mark, after ACL reconstruction

Wednesday 4th
~Trail run 5km
Thursday 5th Aug
~none

Fri 6th Aug
~Trail run 3km (interval training)
~Squats (x2 held for 15secs)

Sat 7th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
~run up &down 3flights of stairs
~5lunges per leg

Sun 8th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
=stretches
=~run up 3flights of stairs

Mon 9th Aug
~Road Run in 51mins = 7.4km

Tues 10th Aug
~Farm Run 50mins = 6,3km
~Lunges x 5 each leg
~Squats holding 20seconds +arms up straight-low- X2
(Was a great day,time to get into the gym &do weights again)