Latest Post

It's been about 2 years and several months since my last post on this blog. I just wanted to give a heads up on what has been going on with my reconstructed knee. I was originally told by my surgeon, who is very skilled, BTW. Who knew Stanford would crank out quality surgeons!?!? Nonetheless, he told me I wouldn't squat heavy again. Needless to say my legs are more stronger now than I was before. I'm squatting in the 300 hundred range. I'm not talking about machine squats. I'm talking about rack squats, and I'm machine pressing close to 800 lbs. I train my legs very hard, and strive for all around power. This means each muscle group. The importance of posterior chain workouts is key. You must have all around strength and attack deficiencies. My vertical has improved, and my 4-6 speed has come back. ACL surgery has been very successful, but again you must rehab hard and long. I've completed my third marathon this year and I'm going to do three more the rest of the year. Next year, I'm doing an iron man as well. Keep your head up and work hard is my advice to anyone that is going to go thru this journey. Remember, hard work conquers all.

Fernando

Almost one year later

At the end of this month, one year will have elapsed since ACL surgery. It has been a hard recovery, mentally, and physically. First, not being able to work out the first 12 months was a nightmare, I managed to get passed that hurdle, then came the first time running. Which was a challenged, cause you can’t just take off running, and expect to be back to normal. Then came jumpers knee, pulled muscles, etc. My first major success was completing a 5k in 30 minutes. This happened at the 6 month mark, after I was released from physical therapy, the real work began. I made it a point to rehab every chance I had, even if it was just simple single leg squats. Which I may add did not feel normal until about the 10th month mark. Lifting weights, and running all time time takes a toll on you. I work our really hard, not just the same weight. Now, closer to the year mark, here are my messuarables, Rack Squat, 225 max, 195 normally, leg extensions 145 lbs, leg press 225, Hamstring curls 125 max. 7 min mile run, 40 yard dash is 4.72, i was 4.6.4 before surgery, so there is a bit of work to do there. I can cut, change direction, throw on the run, run full court basketball, box jump, with out incident. For those people thinking about this procedure, you will get what you put in. If you plan to work your ass off, then there is nothing to worry about.

Fernando

 

 

My Final Post

So, I have been blogging about my ACL surgery recovery, for about 8 months now. I started right after surgery. This was a good outlet, to not only remind me of the hard work, but also some help for others barley starting their recovery journey. I hope I have helped inspire, and educate some of what goes on recovering from this procedure. So, this is my last post, I feel like I am at the end of my recovery. So, this will be my last post, but keep checking, as I will be blogging on a number of other subjects, such as technology, and physical fitness.


Ciao,
FZ

My first basketball game

So, I'm a pretty good athlete, good football player. I love hooping it up with my nephew, last week I was able to do that again. It felt good to get out there, I have never been really good at basketball, but I can make some moves. I was able to hold my own, didn't even think about my knee. It was just full court press. I am thinking less, and less about my knee. I have also logged some miles running. 18 in one week, I did suffer a bit from a sore achilles tendon. Took most of this week off from running to let the old legs heal. I do however still feel some weakness in my left knee, but for the most part I am pretty much back. I still will incorprate some rehab work in my routine for a year, I can't slack off on the, but all in all I'm back.


-- Posted from my iPhone

Race for the Cure

So, yesterday was the race for the cure 5k. I participated in te event. I ran in the memory of a very special lady in my life growing up, it was exciting to get out and run a timed event since ACL surgery. It has been 6 and a half months. My quad are about the same size, my left left still needs to get stronger, but I have been running ad much as I can so I figured I could do the event, and get some good time. I finished in 31 minutes, if there would have been less people in front of me I could have been done in 28 minutes. Not bad for a reconstructed knee. Afterwards, I was sore. My patella was a lot more sore, my muscle was fatigued. So, again there are reminders that I am not fully recoverd yet, I am getting close, but it is there. my goal is to run the turkey trot next month. On thanksgiving day, it's a 10k. Which is going to require me to run more, I think I am up for the challenge. So, for all the breast cancer survivors, god bless, stay strong, we are behind you!

In Loving Memory of
Lanona Higginbottom


-- Posted from my iPhone

Squats, Dead legged lifts, and other intense work outs.

So, I have been really lazy with blogging, work, life, and the gym take up most of my time. Recently, I went to a rough patch with my training. It all seemed really the same, I was not feeling it. So, I slowed down a bit, and took some time away, and rested. Now, back with a new focus, I decided to get back to the basics. Power lifting, getting my base stronger. So, I have started working on more power lifting, squatting, and really working on hamstring work. Which from what I understand is essential to have a pretty balanced strength regiment. So, I have progressed to 225 lbs dead lifts, 170 lbs rack squats. 70 lbs knee extensions. A ton of hip work, hamstring work outs. Quad sets, single leg work. Some bosu work, some band work, you name it I have done it. I also took the field, and ran some pass routes, I am not talking light jogging, I am talking get your leg in the dirt, and push hard, stop, and change directions. At first, it seemed a bit odd. Since I know there is a ton of work that still needs to be done, before my left leg feels as normal as my right. It felt great, not only was it mentally pleasing, but it felt really good to stress my new knee, and not worry about it giving out. The biggest eye opener was a pass I threw on the run, running towards my left. I planted with all my weight, drove my weight and zipped it in there, just like I was able to do early last year. I knew, then and there, I was back. Am I 100%, no, am I 80%, yes. Will I get back to normal. It is not a question of If, it is a question of when. I have been doing all I can to get back. Working HARD, doing the little things, as lame as may seem to others who are have not done this before. I had one of my players ask me the other day, wow you look better than some people who are not injured, I said, unless you have been down this road, you just don't know what it is. I will continue to push myself, remembering what the therapist told me, it's about hard work, and smart work. Knowing where the weakness is and attacking. For all my peers who are dealing with this crappy injury, hang in there. Work HARD, and keep your head up.

Fernando Zavala
#5

My First Hour Run

Now, I have confidence my knee is healed, strong, and ready for more. I decided to run last night. Since it finally started to feel like fall here in Dallas, Texas. I put on the nike running tights, and my sweat gear, and went for a run around my hood. First off, my endurance needs to get better, which it will. For the most part it was great. I had good stride, my surgically reconstructed leg was great, a bit sore today. Sore, but good sore, I have missed this feeling so much, I love to run, I love to lift weights. I will probably try to stretch, and get a bit more running in today, and some weights. For those just starting their ACL Journey, be patient, work hard. It's not about getting back fast, it's about being smart, and working smart. You will have good days, and some days will suck the big one, follow the protocol, rest, and don't forget to ice, and use some heat.

Fernando #5

Return of 5uperFive

Well, not yet! So, I went to see doc walter today. Pretty standard visit with one major difference. He released me, your muscles are getting ready, but I don't think your ready for football yet! So, to this my answer was, yes I want to continue on the path I am on, but focus on specific injury prevention, and strength gaining workouts. He concured, and just like that, my ordeal ended. So, out of this visit, I can start to cut, pivot, and focus on getting back to normal. So, I came home, went to the gym, did some light cutting, some stopping and starting, feels a bit weird, but good. No pain, legs is stable, and I am on my way. So, ofcourse as former teammates, read my facebook, then I get emails, and texts if I'm going to play this season, to that I say. I an not focusing on that. I will get healthy and stronger, and decide by January, for now. I am going to stick to the line, i am still not ready, although today was a big day, I can almost feel it, the return of #5!




-- Posted from my iPhone

Mid Week Update

Just a quick update today. Last night was great as far as working out. I am now leg pressing 210 lbs, rack squatting 90 lbs, running 10 minute miles, doing as much single leg workout's as I can. Including leg presses, squats, wall sets etc. I finally feel some confidence in my left leg. My quad on the left is almost at 20 inches, my right quad is about 20 1/2. I am ready to hit my next set of workouts, which will include several plyometrics work outs, jumping, and cutting. I am going to wait to see the doc on Friday, but from what I can see it seems to be a go. I did a ton of lower leg work last night as well. Calf, lower leg, etc. I noticed that I have some pain after a work out in my lower part of the knee. I am sure that has to do with my lower leg being weak. Up until this point it has been about the quad, hammy, and hips. The moment last night finally happen. I ran up the stairs to get to the cardio machines, and then got on the treadmill, and felt no pain, no discomfort, not slow start. I had stretched and worked my leg out all night. I just jumped on the machine, and was running an average of 7 on the machine. I finally feel normal, I will keep working hard to get back into pre-injury shape, but this is a BIG step. After having so many crappy days, this certainly makes up for it. I will update my blog after I see Doc Walter.

Fernando #5

5 1/2 months

So, this week started off with a stronger focus on my legs! I was able to press more weight on my Legs, pushed thru cable work, and did 65 lb squats. I basically pushed the intensity on all my work outs by 20%! what are the results, you ask? My left quad is 19 inches, my right quad is 20 1/2 inches! I am running about 30 minutes on the treadmill straight, I have noticed my agility is getting better, I average about 6 to 8 mph on te machine. The best news of all, I had a good throwing session on satruday. My timming was a bit off at first, but I was dropping back to pass, and driving the ball 15 to 30 yards down the field on a rope. I was planting hard moving in the pocket, had touch on some passes. It was great! I finally felt like I am progressing! My next appointment with my surgeon is next Friday. I expect to be released from his care at that time. I will miss doc Walter. He is my team surgeon, and I would recommend him to anyone. On toy recovery, I plan on stepping up my work on plyometrics a ton, I will need to get into strengthing mode, and injury recovery mode! I miss football, but I don't miss the grind, I can still play, and I will miss the game, but my goal is to get healthy, and stay that way! Till next time work hard, and you can accomplish anything.

Fernando - #5


-- Posted from my iPhone

Fifth Month, finally good progress!

So, my last post was a bit of a downer. I did tweak my hamstring, which was a concern because it was on my left leg. Which was the one that was reconstructed. I had just purchased some new running shoes. Some under armour shoes. So, I decided to visit a running store, and get some actually running shoes. After purchasing some 130 running shoes, I was excited to test em out. The following day, it was on the treadmill, and like night and day my hamstring was feeling better. I had no pain, and good balance on the treadmill. Over the next few weeks, I started to do more running, and finally stepped up the weights again. My knee cap pain has gone away. I had a patella tendon procedure, so most of the pain is on the knee cap. I also started to progress the time running. I am now up to about 30 minutes of straight running from speeds of 5 to 8.5 mph. I do some on the higher speed, then when my leg gets fatigued I slow down a bit, but then move back up. I am running at this rate between 3 to 4 days a week. While mixing in weights, and balance. I am going to start more plyometric work outs here in the next week or so. I may wait till I see my doctor again in mid September. Those workouts are essential for injury prevention, and general over all strength. I have returned to the field on a very light duty basis. Still no cutting or pivoting is allowed, but I am throwing, transferring weight, and dropping back to pass. My arm strength is better than pre-surgery, accuracy and mechanics are rusty, but its all about progress. I think at 6 months which is a few weeks away, I will start to cut, and run harder. My personal schedule, is get back to normal strength, then work on injury prevention. It's the only way to ensure the next time I have to put stress on my knee's they will hold up. The other thing to consider, my ACL was detached during a collision. Not torn because of a false step, so under a stress full condition my knee help up, it was a strong collision with a 260 lb linebacker, that messed up my knee. All you can do is train, and hope your body can hold up. Until next time, stay positive, work hard, and smart.

Fernando #5

Milestones, frustrations, and other crap.

So, I have been away from blogging for a little while, not on purpose, it's out of my control. I have picked up a new client, and he has been a pain in the rear with his issues. Nonetheless, I am back on here and on 5uperFive.com. So, for the update. I have also had to cancel my pt sessions, but I have been doing a ton of weight room, and balance work on my own. My leg press is up to 150 lbs, with 2 legs, and 50 lbs on one leg. I am also doing hip work, calves, single leg squats, and etc... I did suffer a minor set back, I was running on the tread mill, and tweaked my hammy last week. I have stopped running for the time being, giving myself a few weeks to let my hammy rest a bit. I have also taken up heavy bag training, which is killer cardio, and a good way to develop upper body strength. It is a bit frustrating to having to deal with soreness, and general weakness in the quad. I feel mentally I should be further into it than I am. I have to keep reminding my self, it's a process, it's all about milestones. It still is a 6 month recovery, but I am thinking more of a year recovery. The good news is I have started throwing the ball, and that feels better.

Fernando #5

Week 14th, another year goes by, and happy birthday America

The past few weeks have been busy. First I finally got over my sickness which was a good thing, drugs really are wonderful sometimes. The draw back, it takes a while before you can get back into being your old self. So, I made the mistake of working my leg out 2 days straight before my pt session. This sucked cause I was gas ed, sore, and annoyed. I did not put my best foot forward. I started on the treadmill, and ran. It was glorious, there was some laxity in my knee part of it was just me being over protective. Nonetheless, it was a great feeling to be able to run again. I can safely say that my PT has stepped up the aggressiveness of the workouts, I am also doing leg presses, hamstring curls, and light knee extensions at the gym. Not to mention hip work, and calf work. So, I am finally back to pumping iron. I can see my quad getting stronger, and over all I am pleased with the progression. Over the long holiday weekend, both America, and myself got a year older. This time of year is always fun, summer, fireworks, and birthdays. This week, we pushed the same workouts, I am already moving into a better frame of mind. Finally, this week I have put up a new blog, called it is located at www.5uperfive.com. Please follow it, I will migrate all my ACL stuff over there, as well as have a DBA blog, a football blog, and other ventures I am working on. So, until next time work hard, and push yourself, its amazing what you can accomplish with some hard work, and motivation.

Fernando #5

Week 13

So, last week was rough, I mean really rough, but not knee related. Per my last post I was fighting a cold. Well, I thought it was a cold, for agonizing day's later I come to find out it was strep throat, and an ear infection. So, finally I dragged myself to the doctor, and 2 hours later I was on my way to Walgreen's to get my drugs. My work outs have suffered a bit since I have been dealing with symptoms of these shitty illnesses. I also saw my surgeon last week, Doc Walter. He checked my knee, and all is good. I did mention to him that I felt my PT was being too conservative. He gave me the green light to start slow controlled running, and step up the intensity on my leg workouts. So, I have started that. I had some leg workouts last night, and tonight, I will get to do some more. Starting with light weights, and staying away from leg extensions for one more week or so. That is all for now, tomorrow I will visit my pt again, and see what he has to say. I think I will only be working with him for a few more weeks, before I venture out on my own. That is all for now.

Fernando #5

Mid week update

So, this week started off sucky, not my knee. It is fine. It has it's day, some good, some bad. Funny enough, they are bad when my leg is tired, and my knee is taking more of the weight. So, in my office we sit in what are called tech caves, they group us based on like skills, my cave is knows as he data cave, where all the dba's sit. We also have some QA people in there as well, well one of our QA guys started to get a bit sick on Monday. I had totally killed it on Saturday, and Sunday lifting weights. I have not been this sore in a long time. I was pushing heavy weight in my biceps, and chest. So, my immune system was weak. Monday I came in contact with his germs, and I started to feel crappy, right a way. The next day, I was running a fever, sore throat, achy, and ll the symptoms of the flu. So, I had to cancel my pt, and stay home and endure day time TV. I actually like going to work, so this kind of sucks a bit. I will reschedule my pt for tomorrow, or Friday. I also have an appointment to see my doc on Friday as well, so all in all. It's been a pretty weird week. I did talk to Will my PT, he has given me the green light to do hamstring workouts, leg press, and leg sled. I still have to stay away from leg extensions for at least week 14. I am OK with that, he has also cleared me to start any workout on the elliptical machine. So, this news is pretty exciting. I will also start light jogging on my next pt session. Finally real progress, but I am not anywhere near close just yet. I can now step up, and actually build some muscle back on this leg with some forms of weight lifting.

Till the next time,

Fernando #5.

Finally, week 12!

So, my last session of pt was great. I was working hard and really fast. After reading some of the blogs from other people I follow, and that follow me. I realize my pt is a bit conservative in progressing. I feel like if I can physically run, we should get to work. With all that being said I feel like I am ready to start pushing myself even harder. For most people that know me personally they know I push myself really hard to get into great physical condition. I have made the decision to rehab up to a year, then get back into any intense training. I am also finally excited about tossing the pig skin around, my lateral movement is getting better. I did have some what of a scare last week. I was moving a table with a monitor on it at my office, and my right leg popped really loud. Seeing how my left knee was the injured one, i started to freak out. Even if it was only a small pop, and no swelling, loss of motion or pain. My quad felt fatigued. So, I had it checked out with one of my team trainers, and found that it was all good. I just have been working it out 5 days a week, it all caught up to me, and I was forced to rest it for a few days straight. My cardio is getting better 40 mins on the machines, and my strength is finally back. 235 on the bench press, 185 shoulder press, 70 bicep curls. Not too bad for a 180 lb football player. Aside from rehabbing my left knee, I have been dealing with this new Apple 3.0 software update that totally killed my wifi, and blue tooth on my iPhone. Being a software developer\ data base engineer I should either be able to figure it out, but NO! Apple has been sucking ass lately. I have an appointment with a Mac Genius today, hopefully they will replace my phone, and everything will be all good. So, for next week, I will see my doc again, and progress. To everyone out there dealing with this, good luck, and remember work your ass off.

Fernando #5

Start Of Week 10

So, this last PT session I had was the best one I have had since surgery. I finally feel like I am making progress. My leg feels stronger, and better. I have been stretching it every chance I get, and I have also been massaging it to make sure the scar is loosening up. With running on the horizon I finally found out that my insurance only approves a max of 20 visits to my pt per year. This put's me in a bind, since this will put me till about week 17 or so of this process. From there it will all be out of pocket, which does not seem so bad, but I want to make sure that my knee is healing correctly. So, for now I have 2 weeks, and I should be able to start to run a bit. This is huge for me, I am so ready to get back to some kind of running. Everything is one step at a time, and this is all part of the process, but I am glad I am moving along. I have been doing a ton of PT on my own as well, following the same protocol I do at pt, but on my own. The other weird thing I have going on is that my leg has been popping lately. Which from what I hear is normal, and well it does not hurt, its just something new to get used too. I will have to admit, it freaks me out even now, but I know the scar tissue, and weak muscles have something to do with it. So, again I stay on course another day, lifting weights, working the leg, and not doing anything stupid. Till next time, remember you get what you put it, so work that leg, and ice it.

Fernando # 5

Start of Week 9

Some days it feels likes the weeks are flying by, other days it feels like things are going by so slow. Starting this week, I have been working my tail off at PT, and on my own. As well as keeping in shape at the gym. I have taken off my brace during workouts at the gym. Up to this point it has been a comfort thing. I worry that some numb nuts would run into my leg, or drop something close by. It all felt ok, I have decided to cut back to one day a week with Will my PT, and then take his direction, and work on those workouts on my own. I am in coasting mode at this point with different resistance levels so to speak, but nothing earth shattering until I start to run in about 3 weeks or so. At this point, my leg feels good enough to run, but I know I am not there yet, so I have to stick to the regiment, and be patient. Which sucks, cause my companies pool party is next week, and well I can not horseplay or rough house with my co-workers, and well there will diving, dodgeball, and a bunch of other shenanigans going on. I will have to take a rain check, and just witness the activities. I must say, it is frustrating waiting for this leg to heal enough to get back to running and lifting weights with my legs, to get full strength back. Till later on next week, when I see Will, and change the routine up again. Have a great holiday weekend, and talk to you guys later.

Fernando

#5

Start Of Week 8, and follow up Dr. Appointment

So, here we are the start of week 8. Right now, we coasting during our PT sessions. We are adding some tweaks to our routine, but nothing really changes. I had my follow up with Dr. Walter, it went well, he checked my knee, asked if I had any issues, and gave me some weaker pain meds. I something I have not done since I started recovery, I took two days off from PT, and weight lifting. It helped me relax my leg, and body. It also did something mentally, it allowed me to re-focused. I now know the reality is I have 4 weeks from being able to run, and get into more intense training. For those who are dealing with the same situation be strong, push yourself so that you can get past the mental hurdles. So, for this week, I am cutting down to 1 appointment a week during my pt sessions, its about progress and work. Here is another thing for those who are recovering from ACL surgery, your knee will feel weird. Every time my knee feels weird I used to freak out, and now I am getting a bit used to it. It's a weird mix of patience, hard work, and being careful. I ask my PT every little thing, and I know it may get on his nerves, but there is nothing better than having peace of mind. So, till later on this week kids, keep working, and you will back to normal soon.
Fernando #5

Week 6, and 7

So, first thing is first, I have not actually posted in 2 weeks. I have been really buys working out at the gym, and getting to PT 2 times a week. So, for week 6 the milestone was the swelling has gone down alot, I have increased my PT workouts, which is a well deserved change. So, my PT routine consists of quad shuttle, double, and single legged on my repaired knee. Leg band balance work, stationary biking, hamstring, and quad stretching, wobble board, weighted walking, singled legged medicine ball throwing, wall squats, elyptical machine, and walking backwards on a treadmill. So, its a 2 hour session. The main milestone for these two weeks has been my extension is also back in my leg. I have really focused on stretching and getting that extension back to normal. It has paid off, so a word of advise, stretch that leg, and get it going. So, the outlook for the next 5 weeks will be balance, strength, and flexion. I also have an appointment with my surgeon on Friday of this week, this is just a follow up, routine check up. So, I expect nothing new to happen here. I have been really busting ass trying to get my upper body strength back. I am happy to report my chest press has gotten back to 290, and my shoulders are getting back to their normal strength. Which is important. Once I get back to jogging, I will finally feel better. My leg feels pretty normal, but do not let that fool you. From what I understand, the 7 to 12 week, and the 12 to 20 week phase are the most critical. 7 to 12 weeks the ligament is actually regenerating, and becoming stronger, while this happens, it actually becomes really week. So, you need to be very careful with it. During the 12 to 20 week period there is still some strength that needs to be regained. The knee may feel good, but you still have to regain your leg strength before you can fully go 100% on it. So, word to the wise, follow your PT plan, work hard, but well supervised, and you will be back to normal sooner, rather than later. So, until next week, we have several cool things going on in our football league, and will be talking more about it soon. If anyone dealing with this process as I am has any questions, please feel free to ask, I will be posting more pics of my knee, and leg soon.

Fernando #5