Rictus free month.

[rictus01]

As I've mentioned to some, I'm aiming at a month of exercise for the knee, one last push to make it as strong as possible, in all probability it'll take all my efforts, so I don't expect to be riding or socialising much if at all in this time, to be honest it's probable I'll be on the painkillers quite hard in between working on the gym downstairs.

I'm hopeful I can add more stability and strength, but if not then at least I'll know I've given it as good a try as I could.

To be honest someone close highlighted how crippled I am, and I didn't like that much, if it's changeable then that's what I intend to do.

I'll be around online a bit within this time, but I'm also trying to address the sleep issue so hopefully I'll be so tired I sleep every night, but we'll have to see how that goes.

Anyway just for those that even notice, I'm not dead or anything, just focused.

Cheers Mark.

[Spiderman]

good luck with it Mark, hope the regular exercise gives it some strength back. Have a look at Scoobs' fb page, the 100 push up programme he's on. Perhaps there is something similar you can find that is specific to the knee that may aid you in your quest.

[barwel1992]

yeh good look seems that i to have that sleep issue .. maybe i should get in my gym to

[Alpinestarhero]

best of luck

[speedplay]

Have a look at Scoobs' fb page, the 100 push up programme he's on. Perhaps there is something similar you can find that is specific to the knee that may aid you in your quest.

100 leg overs probably wont help unless he just lies back...:thumbsup:

In all seriousness though:-

Good luck Mark and I hope that you can get some strength back in your leg again.
I remember how you were saying about the levels of pain you have and I really couldnt imagine doing half of what you do if I were in the same position.

Take it easy mate and we will see you in the new year.

[CoolGirl]

I read that all wrong. I thougt I was going to get free Rictus for a month. But they'd probably want to take my credit card details and hope that I forgot to cancel my subscription after the free period had run out.


I wish I'd know this on Saturday. I might have given you an extra:smt058


And can we still come and visit?

[Messie]

All the very best Mark - but please remember, you're only human. Don't go too far. We'll all still love you even if your leg isn't brill.

[Fizzy Fish]

Good luck with the push Mark, hope it pays off

I read that all wrong. I thougt I was going to get free Rictus for a month. But they'd probably want to take my credit card details and hope that I forgot to cancel my subscription after the free period had run out.

I wish I'd know this on Saturday. I might have given you an extra:smt058

And can we still come and visit?

:lol:

And +1 on the visiting query - will there be hugs and coffee to collect?

[maviczap]

Good luck Mark.

Some hard work now, whilst the weather is carp, will pay out in shedloads when the roads are good to ride :thumbsup:

[plowsie]

All the best matey.

[ArtyLady]

I hope it works for you Mark - best time of year to do it too! :)

I ought to do the same for my arm, but can't cope with the pain when I try :(

[rictus01]

I'm not gone yet, apart from a son in the gym room until the 3rd, I've a few things to do over the festivities.

Deb,Ness thanks for the thoughts ladies, but I'm not expecting this to be pretty, purely a functional thing, January will be a month of effort/pain and drugs, well that's the intention, and we'll see what is achievable, I will of course expect to make up for my absence afterwards so a "rain check" for now.....:)

Cheers Mark

[monkey]

I look forward to the Rocky style montage. "Da da daaa, da da daaa..."

[rictus01]

Oh they'll be sound effects, I seriously doubt they'll be musical though.

[JediGoat]

Best of luck with getting your knee sorted Mark (my pathetic knee injury/surgery was nothing compared to yours, but I still remember the pain of getting it working properly again and it really is worth it).

Maybe you could compile a photo-story of the progress ;)

[TEC]

Best of luck with this Mark, pretty sure your determination will win through :thumbsup:

Keep the focus

[joshmac]

Good luck mate. Hope it has a positive effect

[Davies]

effort/pain and drugs

Good relationship advice there mate, they go hand in hand ;)

Good luck with the regime Mark and see you soon :thumbsup:

[Cazza]

Good luck with it Mark - but please don't push yourself too much. Slow and steady!

[Von Teese]

Well hopefully on one of your better days I can pop down to annoy you and the GM as well, I think Im far overdue for a visit, last one was DD and KK's BBQ when Tara still had her bump.

You've been so kind and patient, I think some payback is in order.

Big hugs xxx

[Devil Biccy]

Like everyone else has said Mark Good Luck with the exercise routines. If you need anything just call

[Lucas]

All the best :salut:

[Biker Biggles]

A whole month?
Is this like an early Lent?;)

Best of luck with it though:thumbsup:

[BernardBikerchick]

take good care of that knee x

[dizzyblonde]

YAY, I got Rictus hugs in early then!
Good luck with the gym programme. Tough as old boots you.;-)

[rictus01]

well tomorrow is my last riding day for a while, I've been pushing it a bit of late and had some fabulous rides, planning to get up Crystal palace park for the sunrise in the morning (forecast low cloud and possibly snow showers, should be spectacular) , then a few practical things to do, before putting the bikes to bed for the month.

Forgive any lack of response within this time frame as it'll only be to a select few when I can, and I'll see you all when I'm done.

Cheers Mark.

[keith_d]

Good luck with the knee.

If you run short of expletives be sure and ask the .org for some, and we'll see how many we can post before the mods catch us :D

Keith.

[chris8886]

good luck with it all mark, i hope it all goes well and to plan.

[rictus01]

Just over half way through; missing the bike like mad, but being strict on myself, it helps I'm so tired I couldn't really ride anyway,working hard on the gym downstairs, I seem to be getting somewhere, but won't really know until I finish and allow everything to settle down a bit, got a sort of constant strain thing going on with the knee at the moment, but haven't hurt anything to much so far, just under two weeks left now.

A bit stir crazy, I just seem to be sleeping/eating and exercising at the moment and nothing else, be glad when it's over, still taking one day at a time.


Cheers Mark

[BBadger]

Hope its going as planned mark, just keep up the hard work but dont over do as it comes to an end, you dont want to spoil all the work youve put in.

[Von Teese]

Poor you hon, Ive written on your FB x

[rictus01]

Hope its going as planned mark, just keep up the hard work but dont over do as it comes to an end, you dont want to spoil all the work youve put in.

not so much "over doing it" to be fair, although the weights are laughable, they are pretty much 80% of what I can max, times that by the reps and the 3 sessions a day, and I'll be grateful just to maintain the current level to the end.

Poor you hon, Ive written on your FB x

Thanks Hun, have a look in a bit.

Cheers Mark.

[rictus01]

couple of people have asked; so here my routine, three times a day, pretty much all I can manage, but I've worked up to this over the first 10 days and have now maintain it for 9 days, another 9 more to go, I know it's not that impressive in normal values, but it's over twice what I was capable of when I started and with heavier weights, so fairly pleased.

Cheers Mark.

start on 100 steps on the machine (bend of about 100 degrees) as my warmup on the hardest setting,
10 incline situps (about 30 degrees),
20 knee extentions 50lb,
20 knee flextions 30lbs,
40 peck boards front 80lb,
30 back 80lb,
20 incline situps,
20 knee extentions 40lb,
20 knee flextions 30lb,
10 knee extentions 40lb (single leg),
10 flextions 20lb (single leg),
25 dumbell curls 6lb each arm,
25 curls 11lb each arm,
20 back stretch 11lb,
10 incline situps,
20 bench press 65lbs,
finished off with 100 steps.

[monkey]

Is that all?

[rictus01]

let me take 3/4 of the muscle off your leg, both hamstrings and replace all your knee ligaments........

But yeah that's all, but hopefully it'll extend my now reduced 30k a year on the bike a bit......:)

Cheers Mark.

[joshmac]

Sounds pretty intense considering

[Von Teese]

Rather you than me hon, keep up the good work, is it just for January or do you have to do it for longer?

[keith_d]

I can't help wondering if you should have scheduled a couple of rest days in that lot, but I hope it's all going well and we'll see a new dynamic Rictus at Soho in a few weeks.

Keith.

[rictus01]

Rather you than me hon, keep up the good work, is it just for January or do you have to do it for longer?

Only 9 more days to go for the intense bit, I'll probabley keep it as a couple of times a week from then on.

I can't help wondering if you should have scheduled a couple of rest days in that lot, but I hope it's all going well and we'll see a new dynamic Rictus at Soho in a few weeks.

Keith.

you only really need recovery (or rest) days if you tear muscle and that is normally when you aim to grow muscle bulk, I'm not doing that for two reasons,

A. the muscle I have needs some tone which will improve stability
B. being both exhausted and diabetic, my systemic recovery is very slow, making the chance of damaging myself fairly high.

the aim was always greater strength and muscle support, I'll never make the poor leg back to the size of the other and wasn't trying to.

Cheers Mark.

[Devil Biccy]

Good for you Mark, I think it's a tough schedule but then again I know very little about training.

[Stu]

Sounds pretty intense . full stop
EFA

[rictus01]

last session of the program done just now, pretty knackered, but hopefully I'll get some benefit from it once it's all relaxed a bit.

Cheers Mark.

[Stu]

Well done! so see you tomorrow night? or you need some recovery?

[rictus01]

I'll be sleeping late, but see how it goes.

Cheers Mark.

[BBadger]

well done.
hope you feel better for all the hard work. see you next week maybe?

[rictus01]

indeed you will if you're at Soho, got a run to Barnsley tomorrow so should find out it it helps on the bike.

Cheers Mark.