Saturday, September 07, 2013

Rebuilding strength and condition

Weird night last night. Slept well until 1:30 then woke with some serious calf and hamstring pain. Tried to find a good position but it was not to be. Tracy  helped me out with a great massage. that really helps but it make the days very long when you get up this early :) Took 1/2 less oxy yesterday and I don't think that caused it but it was not fun.

Can't wait til I sleep through the nights again. No sweats though and that's progress

Warmup: 30 minute walking, easy pace and no mobility work,just kept the solid pace and gait.

8 am
One arm swings

12 kg x 5/5
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
 these went well although it took awhile to adjust to all the new alignments. No pain though just have to conciously BEND the left knee more.Weight felt light

Two hand swings
16 kg x 10
24 kg x 10 x 4 sets

getting tired now. these felt light and easy too.

Clubbell arm casts
15 x 10/10
25 x 5/5
    x 8/8
    x 10/10

Barbell Curls
45 x 5
55 x 5 x 3 sets

Now this felt like a real workout, sweating and everything,lol. SO nice to be able to start with a mile long walk and have it be nothing. bodes well.

have a lot of work to do to get my endurance and stamina back to where they were; I think my strength will come back faster than that but we'll see.

The goal is my walking ability in Croatia and Italy. not the Beast yet. Soon enough



Morgan L. said...

I thought I was reading something from a few months ago! You will be demonstrating for me the ass to grass squat technique soon enough...!

Diana said...

Woah~that's a lot of swings. You're gonna feel this!
I am NOT a pain pill person but you may be not taking enough! I know you'd like to be off completely but sometimes they're necessary.

Diana said...
This comment has been removed by a blog administrator.
Mark Reifkind said...

Morgan from your mouth to G-d's ears! thanks man.SISU!

Mark Reifkind said...

Diana I'm betting I won't feel the swings at all. I usually can tell. You might be right about the pain pills I just freakin HATE taking them. And I took a full one right before going to bed and it didn't help at all. We'll see.

Compressing the calf helps that's for sure.

Another thing. this morning after the leg woke me up Tracy's massage virtually eliminated the pain. I hate to take such a powerful full body medicine for something a massage can alleviate.
we'll see. I have to go back to work Monday and I have to be able to drive.

thanks for all the support, caring and comments. It is MUCH appreciated :)

Diana said...

For sure if a massage takes it away~that's awesome.
Another thing that may help that calf is Biofreeze~ I'm sure you've seen the stuff!
Get the stockings yet?

Mark Reifkind said...


yes the stocking works gREAT almost completely eliminated the night calf pain! thanks so much for the suggestion!
bought another two already. this could be a game changer

ps so far no problem from the swings :)

Diana said...

Awesome! Glad they're working!