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Search: Posts Made By: Mark Williams
Forum: Workout Logs 07-14-2009, 03:43 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

My knee joint itself was ok after the agility etc the other day but the tendon really felt it. Took an extra day yesterday as I promised the physio I would if I felt pain even after warming...
Forum: Workout Logs 07-11-2009, 12:08 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Excellent physio session yesterday, got some great feedback on and some new exercises and progressions to play with - getting more sport specific now so officially excited.

Workout
wobbleboard...
Forum: Workout Logs 07-09-2009, 04:22 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Was expecting my hammies to be screwed today but were only a bit stiff.

Workout
-wobbleboard work

Deadlift
1x5 @ 80kg
1x5 @ 100kg
1x5 @ 120kg
1x5 @ 125kg PR
Forum: Workout Logs 07-08-2009, 04:42 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Workout
-wobbleboard work

Weighted Dips
1x5 @ 15kg
1x5 @ 20kg
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 42.5kg PR
Forum: Workout Logs 07-07-2009, 02:08 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Workout
-Wobbleboard work

Power Cleans
1x5 @ 50kg
1x5 @ 60kg
1x3 @ 70kg
1x3 @ 77.5kg
1x3 @ 80kg 3RM PR
Forum: Workout Logs 07-05-2009, 07:00 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Back felt a bit tight and body felt generally fatigued after yesterdays efforts, need to more intelligently split my strength work but stuck to plan A for today and will tomorrow - amend for next...
Forum: Workout Logs 07-04-2009, 11:55 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Workout
Wobble-board work

Dips
1x5 @ 10kg
1x5 @ 15kg
1x5 @ 25kg
1x5 @ 30kg
1x5 @ 40kg (PR)
Forum: Workout Logs 07-02-2009, 02:41 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Good news from the physio today - green light to do any movements I want, both in terms of weight training, sprints, agility etc. Graft is great, joint surface is fine, the only limiting factor now...
Forum: Workout Logs 07-01-2009, 04:15 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Workout
Power Clean
40kg, 1x5
50kg, 1x5
65kg, 1x3
70kg, 1x3
75kg, 1x3

Deadlift
75kg, 1x5
Forum: Workout Logs 06-30-2009, 02:11 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Well, I woke up this mornin' (dadadadadum)
And what did I see (dadadadadum)
A young lady name of Eve (dadadadadum)
Who scared the **** outta me (dadadadadum)

So... I did some 500m row sprints...
Forum: Workout Logs 06-29-2009, 03:13 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Was sore after the run so took a couple of days... legs still a bit stiff but nothing like a WOD to loosen up1!

Did a repeat of the first crossfit workout I did post-surgery in February...

Workout,...
Forum: Workout Logs 06-27-2009, 11:04 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

The problems I described in my last few posts - namely my knee flaring up and it becoming difficult to walk - ended in more surgery:mad: A second-look arthoscopy showed the new ligament was strong,...
Forum: Workout Logs 04-25-2009, 11:19 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Took a week off, didn't eat zone but not total crap all the time either. No training since Sunday last week - my body was a little tired but main reason was physio session on Monday left me unable...
Forum: Workout Logs 04-19-2009, 11:09 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Felt groggy today after carb overload yesterday. Its funny how you have little or no cravings then have a blow out day and suddenly the next day you want sugar on everything! Plus, needed something...
Forum: CrossPit 04-19-2009, 10:40 AM
Replies: 33
Views: 6,325
Posted By Mark Williams
Re: UFC 97 Spoiler

I don't think Silva does his PR any favours either - he starts showboating when there's nothing to showboat about, walks away when Rogan is asking post-fight questions (I know he has an interpreter...
Forum: CrossPit 04-19-2009, 04:57 AM
Replies: 33
Views: 6,325
Posted By Mark Williams
UFC 97 Spoiler

What were everyone elses thought on last nights card?

I enjoyed some of the undercard, although I'm starting to feel like UFC is becoming more and more like Muay Thai with undersized gloves. Not...
Forum: Workout Logs 04-18-2009, 08:38 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Weight 192.5lbs so no change from Monday. A little disappointing but decided on taking day off from the fast/diet anyway. Its good for the soul.

What Went In
Any bad carbs that stayed still long...
Forum: Workout Logs 04-17-2009, 01:16 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

What Went In
1,712kcals
82.7g fat
80.6g carbs
156.3g protein

What Came Out
Treadmill work
5 mins lvl 4
90 seconds lvl 11
Forum: Workout Logs 04-16-2009, 12:30 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

unscheduled day off today... knee a bit stiff from the last couple of days and just a general feeling of systemic fatigue. Nothing major but get the feeling taking today off in lieu of tomorrow will...
Forum: Workout Logs 04-15-2009, 01:51 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Today

What Went In
1,793kcals
77.5g fat
79.2g carbs
195.3g protein

What Came Out
Treadmill work
Forum: Workout Logs 04-15-2009, 01:26 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Weighed in on Monday at 192.5lbs, so another 1.5lbs down despite a fairly shoddy ten days of diet. I can almost taste 190...

14/9/09
What Went In
1,557kcals
74.6g fat
60.9g carbs
165.7g...
Forum: Workout Logs 04-12-2009, 12:22 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Good day today - pushed my knee and it held, learnt 2 new exercises and got my arse kicked by a WOD.

Todays template/WOD etc all lifted from Patrick Haskells 3-2-1 (This is gonna suck) GO! blog,...
Forum: Workout Logs 04-11-2009, 12:04 PM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

Still reading up on IF - man there's a lot of info out there - but today did a fast from 10pm last night til 2pm today. Working today off the Leangains 16hr fast and 8 hour feed, with a...
Forum: Injuries 04-11-2009, 02:15 AM
Replies: 1,315
Views: 470,663
Posted By Mark Williams
Re: ACL Reconstruction Recovery

I had mine done in December - patella graft - and have had a slow recovery - the graft itself is fine and MRI's taken at 6 week intervals show thickening and capillarisation etc, but my knee cap...
Forum: Workout Logs 04-10-2009, 10:28 AM
Replies: 55
Views: 6,243
Posted By Mark Williams
Re: One man and his ACL

todays workout was done in a slightly hung over state. Coors, Guiness, Cider and Malibu don't mix. Who knew:shrug:

Workout
Treadmill work 1.5 incline
5 mins walk - 90 sec jog - lvl 11 with 2 mins...
Showing results 1 to 25 of 172

 
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