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Fidel Pomajambo

Medial Meniscus Repair Log

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Last log entry of the year 2015 in PST land - Day 50 - Thursday:

 

Sunday and Monday, felt sick so did the bare minimum

- 15 mins shen gong

- 15 mins of wai gong, did one of the more basic ones for 15 mins

- 20 mins nei dan

- 9 mins nei gong static hold

 

Tuesday

- 30 mins shen gong 

- 9 mins nei gong static hold

- 30 mins nei dan

- 30 mins of basic hands - Stretching Eng, Slapping Pendulum, Bon Quang Pendulum with one feet in front of the other, working on the balance there

- Lots of balancing work on single leg: eyes closed, rotating the head one side to the other, eyes closed rotating the head, moving the dangling leg super fast

- Feet awakening exercises

- LPS - took it very easy on the lower body on this:

Pigeon stretch 5x30s

Diagonal stretch 5x8-10 reps 10s hold on the last one

Jefferson Curl 25 pounds 5x8-10reps 10s hold on the last one

Weighted butterfly 10 pounds on each leg 5x8-10 reps 10s hold last one

 

Wednesday

- Daoist stuff same as Tuesday

- Handstand session

- Straight arm session -> working towards the L-sit and front lever - very early days on the latter one.

- Spina's sleeper stretch 20s contraction 2 mins on the left, same x 2 on the right (tighter side)

- A much needed pec stretch with fascia dimension

- Bice stretch with fascia dimension

- GB's minor pec stretch

 

Thursday

- Daoist stuff same as Wednesday. Wai gong by the Sutro baths ruins very nice and nourishing

- Felt tired today, had plans for handstand but decided to take it easy and come back another day stronger.

 

Last week I decided to quit wheat, with a very few exceptions here and there. Let's see how it goes! Weight is steadily going down, nothing too crazy. 

 

I also might play with some ground rolls and threading, learning from afar from Greg Mihovich

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Day 54 - Monday

 

Friday

 

- 30 mins of Wai gong. For Bon Quang Pendulum with one feet in front of the other, I realized that it really messed up my lower hamstring area behind my knee, so I stopped doing that. I am now doing:

  12 mins of Stretching Eng ; this is starting to feel less hard :) 

  9 mins of Double Pi quan Pendulum

  9 mins of Pushing Eng 

- 10 mins of Nei gong static hold, just 1 position the first one of the long video, palms facing you index fingers at the same height as your chin

- 30 mins Lying shen gong

- 30 mins of Nei dan , very good session this day, at some point for a brief period  of time, I felt my whole body breathing in and out.

- Bent arm Session, hitting those eccentric ring dips and chin ups. Eccentric chin ups still with 1 foot on the floor, a while before I can get that one! 

- Systema inspired ground rolling and threading - 5 mins

- Used a lacrosse ball to work on my hamstring area for my bad leg: 2 x 10 mins

 

Saturday

 

- Daoist stuff same as Friday

- Handstand session

      Keeping the Wall HS to 45s

      Toe Pulls 5 x 6-7 reps now

      Heel Pulls 5 x 7-8 reps

      Pulls feeling more solid

- More ground rolling and threading

 

Sunday

- Daoist stuff same as Friday/Saturday

- Straight arm session -> Tucked L-sit on parallette bars - 26s, feeling the Parkinsons there

- Ground rolling -> getting it smoother

 

Monday

 this morning

- 10 mins Nei gong static hold

- Handstand session

 

to come:

- Nei dan/Shen gong/ Wai gong

- Foam roalling

- Some lower body limbering and LPS

- May try the advanced piriformis stretch

 

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Something I've noticed lately when walking somtimes, it feels as if my trunk is the one pulling me forwards rather than my legs. I notice this more after doing any more strenuous activities. The springiness may be starting to come alive  ... 

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It feels much better these days. Almost no problem with walking, going upstairs/downstairs, I can even walk fast without pain or stiffness. I feel some pain and/or stiffness sometimes when I sit for a while and start moving, which I think is normal.

 

My ass to grass squat is getting deeper, even though I haven't even trained it, I'm slowly start to squat more and more. 

 

I shouldn't run yet and probably not a good idea to jump yet :) 

 

There is some scar tissue around the surgical scars on the front of my knee, that'll stay there for a while I think, I'm massaging them when I remember.

 

My inner thigh and the inner part of my back knee tend to get very tight, I noticed this more especially when I did Bon Quang pendulum Eng - 13 with my bad leg's foot in front of the left one.

 

It feels almost healed in general, but I think it's at that point where I have to be very careful when stressing it through more strenuous stuff.

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There is some scar tissue around the surgical scars on the front of my knee, that'll stay there for a while I think, I'm massaging them when I remember.

 

 

 

Dude, get some Bio-oil or a silicone sheet for that scar while its healing. Well formed scar tissue what's near joints can really cause some issues later on that can be totally avoided by treating the scar before it develops. 

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Been a busy week! 

 

Saturday Day 59

 

Everyday:

- 30 mins of wai gong

      13 mins of Stretching Eng 

      7.5 mins of Double Pi quan Pendulum

      7.5 mins of Pushing Eng

- 30 mins of shen gong

- 30 mins of focused breathing (nei dan)

- 10 mins of Nei Gong static hold.

 

Tuesday

- Handstands

- Chin up and ring dip eccentrics

- Leaned forward protracted push ups

- Fat grip ring rows

- External rotator work

- Ring face pull ups

 

Wednesday

- Handstands

- LPS

Pigeon stretch 5x40s

Diagonal stretch 5x10 reps 10s hold on the last one

Jefferson Curl 35 pounds 5x8 10s hold on the last one

Weighted butterfly 10 pounds on each leg 5x10 reps 10s hold last one

- Advanced piriformis stretch, DW's style. Very intense for me

- Kit's HF solo stretch, still not too confident with knee of floor for HF stretch

 

Thursday

- Handstands

- Tucked L-sit, getting easier 5x28s

- Arched pull ins with straight arms 5x8reps

- Straight arm scapula retractions 4x16reps

- Ring Protraction push ups 4x15reps

- Trap-3 raises

- Powell raises

- Ground rolls

 

Friday

- Only Daoist training this day

 

Saturday

- Some light capoeira for warm up, ginga, esquiva, oles on my good side (not ready for my bad one yet) and aus

- Some lizard crawls

- Did my Bent arm session on deload, same as Tuesday but half the sets.

- More LPS, like Wednesday

- Leaned on the wall calf stretch 2 x 2mins on my bad side, 1 x 2 mins on my good side

- Leaned on the wall soleus stretch 1 min on my good side, the bad side felt weird so didn't do this one.

- Ground rolling and some shrimp neck rolls

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Sunday

 

35 mins of Wai gong in the park

11 mins of Nei gong static posture

30 mins of shen gong

30 mins of nei dan

Handstands

Hanging

Light capoeira

Single leg good mornings

5 step horse stance

LPS session like Saturday on deload

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Day 61, exactly 2 months from surgery

 

- Handstands in the morning. The pulses are getting longer and more solid.

- 35 mins of wai gong at work: 15 mins of stretching eng, 10 mins of pushing eng, 5 mins of Pi pendulum. Gonna be careful with this last one.

- 11 mins of Nei gong static posture also at work straight after wai gong.

- Straight arm session in the PM. Arched pull ins are getting more solid. 30s of tucked L-sit too!

- Warmed up with some light capoeira, even did some twisting Aùs

- Came up with and did a mini knee rehab workout which I'll be doing most days:

    A1 Glute bridges 2 x 20 reps

    A2 BW only split squat lunges 2 x 10 reps each side

    A3 Weighted bar on shoulders Single Leg Good mornings 2 x 10 reps each side

    A4 Stand on a high surface with one leg dangling, lower yourself using the standing leg until the dangling leg's heel touches the floor 2 x 10 reps each side

    A5 5 step horse stance 2 x 30s-45s

- Wall quad stretch on both sides

- Pec stretch with fascia dimension on both sides, 2.5 mins

- Biceps stretch with fascia dimension on both sides 2.5 mins

- GB's pec minor stretch, 1 min each side

- Spina's sleeper stretch, 30s contraction, 2 min static stretch. 2 times on my right arm, 1 time on my left arm.

- Lat stretches

- 30 mins nei dan followed by 30 mins shen gong

 

What a day!!

 

Knee is feeling much better these days, rarely get pain in the interior part of my knee. Lately, I have been feeling stiffness in the lower outer part of my leg by the knee. Been foam rolling my IT band more and piriformis stretching should also help.

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Day 64, Thursday

 

Everyday

- 35 mins of Wai gong: 15 mins of Stretching Eng, 10 mins of Pushing eng, 10 mins of Opening eng

- 30 mins of Shen gong

- 30 mins of Nei dan

- 12 mins of Nei gong static posture

 

 

Tuesday

- Hand balancing work in the AM

 

Wednesday

- Hand balancing work in the AM

- Bent arm session, managed to do ring chin up negatives without feet on the floor, important step for me!

 

Today Thursday

- Hand balancing work in the AM

 

To come:

- Daoist practice

- LPS and some ST stretches for my hips!

 

I declared victory a little too fast on my knee, the medial part of leg behind my knee is very tight, this is due to the line all the way from the more internal part of hip flexors through my abductors. Definitively hitting the squashed frog, piriformis and HF stretches later.

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Day 71, Wednesday, been a busy week with day to day stuff and life.

 

Everyday except Tuesday

- 42 mins of Wai gong: 16 mins of Stretching Eng, 13 mins of Pushing eng, 13 mins of Opening eng

- 30 mins of Shen gong

- 30 mins of Nei dan

- 13.5 mins of Nei gong static posture

 

Opening eng is getting interesting , at times my hands go so fast I don't even realize! It's only the beginning, gonna stick with this trio for the reminder of the month.

 

Friday

- Straight arm work in deload

 

Saturday

- Handstands . Sticking it to 50s at the wall.

- LPS 

Pigeon stretch 5x43s

Diagonal stretch 5x10 reps 10s hold on the last one

Jefferson Curl 35 pounds 5x8 10s hold on the last one

Weighted butterfly 15 pounds on each leg 5x10 reps 10s hold last one

 

Sunday

- Bent arm work in deload

- LPS in deload too

 

Monday

- Daoist training only

 

Tuesday

- Handstand work in deload

- 42 mins Wai gong

- 14 mins Nei gong

- No nei dan nor shen gong this day.

 

Wednesday today

AM

- 14 mins Nei gong static posture

- 30 mins of Shen gong

- Handstands 

PM

- 42 mins of Wai gong

Evening

- Lower body limbering and circles including Spina's CARS

- Some lower body strength work:

  A1 Romanian deadlift 55 pounds 2x8reps

  A2 Split squat with no added weight

  B1 Unilateral leg sit and lift BW only

- LPS as Saturday

- Kit's solo HF stretch 3x35s each leg, man this is hard!

- Advanced Piriformis stretch - DW style 3.5 mins each leg

- Squashed frog 3.5 mins

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AM

- 30 mins shen gong

- Handstands

 

PM

- 15 mins nei gong static posture

- 26 mins nei dan ... just gave up, this focused breathing is the most challenging for me

 

Evening

- 42 mins wai gong

- Knee rehab work:

   A1 Peterson step up 2x10reps each side

   A2 Side walk with resistance band 2x until I couldn't do it no more 

   A3 Single leg glute bridges, holding a ball with my lower leg 2x10 reps each side

   A4 5 step horse stance 2x40s

- Calf stretch against the wall 40s on the left only once, 40s on the right 2 times

- Wall quad stretch 1.5 mins on each side

- Single Leg downward dog 1.5 mins each side ... starting easy on this one

 

Soundtrack of the day: Alice in Chains

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Day 76, Monday

 

Everyday 

- 42 mins of Wai gong: 16 mins of Stretching Eng, 13 mins of Pushing eng, 13 mins of Opening eng

- 30 mins of Shen gong

- 30 mins of Nei dan

- 15 mins of Nei gong static posture

The sweet order of things for me these days: Wai gong -> Nei gong -> Shen gong -> Nei dan. Shen gong calms the mind a little and set me right for nei dan. 

 

Friday

- Handstands in the AM

- LPS work in the evening (like in post #37 Saturday)

 

Saturday

- Hanstands in deload

- Knee rehab work:

   A1 Walking sideways with resistance band around ankles 12m each way x 2

   A2 Unweighted split squats 2 x 10 reps

 

   B1 Romanian deadlift, 70 pounds 3 x 10 reps , 4 sec eccentric, rest 90s

   B2 Unilateral Farmer walk with a 55 pounds, 30m walking forwards, 30m walking backards x 3, rest 90s

 

   C1 Peterson step up 2x10reps each side, rest 60s

   C2 Horse Stance 2x1min, rest 60s

- LPS, like in post #37 Saturday, but in deload

 

Sunday

- Daoist training only

Alexander (zenwoof here) and I went to a workshop named "Daoist Download", the main "master" lives around Seattle and came through one of his students teaching Qi gong in the place. They come from a Korean Daoist tradition. They covered their basic qi gong work, some medicine, their meditation and some drumming! It was interesting to see a different school's approach. They were many things that were said that I agree with, but I wasn't overly impressed. There was something about the master that didn't feel quite right, like "it didn't click with me". They definitively have some good stuff though:

- their horse stance ( a little different from the one I do)

- A tai chi horse stance (basically as if you were carrying something progressively heavy and you'd lower down more and more through time)

- Some bouncing on the ball of your feet with arms extended in front of you and opening and closing your fists

- the had a saying out loud mantra for meditation, I think Alexander had a better experience than me on this. I'm sure if I'll give it a go for a while I'd get something out of it but I got many things I'd rather do right now.

- One of the things that he said, paraphrasing "You must just do!" is definitively something that is shared across other Daoist schools. 

I already do what they do in their qi gong in a different way every day, except horse stance I do that every other day; so I'm not gonna integrate it into my practice,  maybe give it a go every now and then just out of curiosity.

I should just do!

 

Monday today

- Shen gong 30 mins straight after waking up

- Handstand work, for the next 3 weeks:

   - Yuri's wrist warm up 

   - first knuckle push ups 10 reps

   - wrist push ups with wrist rocks 10 reps

      B1 Lat tri stretch 3x40s rest 15s

      B2 Lying dislocates 3x 8reps rest 15s

      B3 German Hang 3x40s (with feet lightly on the floor) rest 30s

     

      C1 Hanstand wall support 4x45-70s, today was 50s rest 30s

     

      D1 Toe pulls 5x5-10reps , stopping for 2 seconds away from the wall

      D2 Heel pulls 5x5-10reps, stopping for 2 seconds away from the wall 

 

More to come...

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What's the difference in the horse stances? Always interested to ride a different horse

I'd say their main horse stance was more of a 3 step horse stance, you sit deep with feet pointing forward and knees going inwards, your arms are extended in front of you, your palms are facing away from you, your left fingers are pointing to your right, your right fingers are pointing to your left. Your left hand is beneath your right hand (they were very particular about this). Your gaze is between your index and middle finger of your right hand. KEEP YOUR BACK STRAIGHT!

 

The other one you start with your feet separated 1.5 shoulder length facing forward, standing with your knees lightly bent, your palms facing you with your fingers separated as much as possible, imagine you are holding something big and heavy: Your elbows are lightly bent, your palms are slightly concave. Keep your back straight and think that the object is getting heavier and heavier, so you'd start lowering down more and more I saw people all the way down hip same height as knee.

 

Also, he said that none got it right at the end of every qi gong exercise we did, so there ... 

 

Maybe I'll video these guys, if I do I'll post the links here.

 

The link to the FB event for anyone's interest https://www.facebook.com/events/450915358428279/

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PM

- Wai gong 12 mins of Stretching Eng at work, got interrupted by a work group that meets for guided meditation at the place I was training, so I joined :)

 

Evening

- 16 mins of Nei gong

- 30 mins of focused breathing (nei dan)

- 10 mins of balancing on the rail. This is something I'm gonna do as often as I can. Right now I'm side and forward balancing. The former is just balancing with one foot on the rail and the other one on the side, the latter one is balancing with the ball of my feet. Parkour-inspired :) This should help with my knee rehab too.

- More Wai gong 13 mins of Pushing eng and 13 mins of Opening eng. Opening eng is awesome, the more relaxed I become before explosively opening the arms, the more explosive the opening is. This makes me sweat a lot.

I'm also feeling both of my shoulders kinda hurt a little whenever I do specific movements, I got the feeling that they are releasing tension ... will explore this in a later day, got some ideas.

- Straight arm work -> working towards the L-sit, have begun holding with legs extended, not straight yet but not tucked either. 

- Pec stretch against the wall

- Lat stretch on the ring

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Solid memory man!

 

the had a saying out loud mantra for meditation, I think Alexander had a better experience than me on this. I'm sure if I'll give it a go for a while I'd get something out of it but I got many things I'd rather do right now.

 

Specifically, the 'Om mani padme hum' meditation. And I did enjoy it, though I probably won't add it to my practice just yet, either.

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It's been a busy week

 

Everyday up to Saturday

- 45 mins of wai gong: 17 mins of Stretching, 14 mins of Pushing, 14 mins of Opening

- 30 mins of Shen gong

- 30 mins of Nei dan

- 18 mins of Nei gong static posture

- 11/12 mins of balancing on rail: At this point the rail is very low, so I'm just balancing standing either sideways or with the ball of my feet on it. After a week, I've already seen improvement!

 

Tuesday

- Leg work:

      - A1 Romanian Deadlift 55 pounds 5x6-8reps

      - A2 Split squats 15 pounds dumbbell on each hand 5x6-8reps

      - B1 Active pigeon stretch 60s

      - B2 5 step horse stance 40s

- Kit's HF solo stretch, can manage 1min 20s on each side. Did it 3 times.

- Advanced Piriformis stretch 3.5 mins on each side. Getting more relaxed and deeper into this

- Squashed frog for 5 mins, doing pulses and moving my spine and staying for a while. Very nice.

 

Wednesday

- Handstands: getting more solid time away from the wall in the pulses

- Hanging, mainly dead hanging, to decompress from handstand work.

- Bent arm work: Doing slower eccentrics for ring chin ups and dips. Feeling stronger there

 

Thursday

- Handstands

- Hanging

- For wai gong only did 18 mins of stretching this day

 

Friday

- Straight arm work

 

Saturday

- Handstands

- Hanging

- Leg work 80 pounds on the RDL, 20 pounds dumbbell in the split squat

- 1.5 mins of Single Leg Downard dog, 2 times on my right leg, 1 time on my left

- For wai gong this day, I only did 18 mins of stretching this day too

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At the end of this past week, I decided to sign up for Daxuan's Natural Boxing and Nei gong courses. So, I'm making changes to my Daxuan training. For wai gong, I'll pick up 15 mins of one of the Basic hands, and then do 30 mins or more of Natural Boxing's wai gong, do 3 of the Heavy hands. Natural boxing training is very interesting, it basically gives you some sort of hands movements where you first do it in a relaxed way for a while until your body has assimilated it. Then comes more... You can do those movements walking normally, walking in circles, standing, I'm even doing it pivoting sometimes. The first rule of Daxuan's Natural Boxing is you don't talk about Daxuan's natural boxing, so I won't be giving many details here, maybe already saying more than I should ... but if you are in the Daxuan distance course, contact me privately and I'll be able to give you more details ;)

 

For Nei gong, I still have to decide what to do, so I'll keep doing the static posture until I know and then do!

 

Sunday

- 18 mins of Basic hands - Stretching

- 30 mins of Zi Ran men (Natural boxing)

- 30 mins of Shen gong

- 18 mins of Nei gong static posture

- 25 mins of Nei dan

- Handstands

- Hanging

- Bent arm work

 

Monday today

AM

- Shen gong 30 mins

- Handstands

- Hanging

 

More training to be done ...

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Update on my knee, day 83

 

- My knee feels very good for most of the time even when doing leg work.

- I can squat almost as low as before my surgery, only issue is I feel something stiffy in my calf and the anterior part of my knee, the feeling is degrading though.

- I get that same feeling when I my bent my leg, surround it with my arm and pull my heel to my butt.

- PTs said that there is some point in my calf that I need to work with rolling/stretching, it's going down for sure.

- I have jumped lightly on several occasion with no much issue, but not gonna push it :)

- I'm still not doing rotational movements around my knee, may start playing lightly with that soon.

 

As a whole, for the lack of better term, I feel my upper body movement is way more precise, I can stop and hold a position for a while without trembling, my rotational spine mobility is way better, definitively feeling the gains from Daxuan training. I am excited to see the changes in 9 months time! 

I may put those gains to some good use and go to a popping class soon!

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