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