Today I learned a lesson about rehab – If you are not going forward, you are going back.

Victor Kiam, the American business man put it another way: Even if you fall on your face, you’re still moving forward.

The day got off to a bright start at least. Since I’m sleeping better as I’m not in any pain I got up at 5am and went down to Manly early for the Monday morning swim. Went in with the 6am group. It was dark. I’ve never done this before. Didn’t know any of them. They are super quick. Pretty gloomy on the way to Shelly as sun only starting to come up. After short break at Shelly and return, I arrived back off the point at 6.30am just as the mob was coming out.  Jan, Gail and Marg where in the group so I turned around and swam back to Shelly with them. The “double,” as it’s called, is a pretty good swim. Takes me about 70 minutes – in at 6am out at 7.10am.

Day went downhill from there. I ducked the gym on the weekend and felt guilty so decided I’d have a Monday session. I hadn’t had a solid session in the gym, on the bike and leg press machines, for three weeks over Christmas and I was buggered today. I didn’t have to go back and start again but I have retreated a long way. I couldn’t get up to level 13 on the bike doing the sprints. I was exhausted at level 12. I also couldn’t get up to 90kgs on the leg press machine. I managed to get up to 80kgs and did one set – but that was it. It felt really heavy again.

I guess the lesson is at this age that if you stop rehab exercise you will immediately lose fitness whereas a younger person will hold onto it longer. The session could only be described as “perfunctory.”

Warm up on the bike: ………..5 mins on resistance 9, 10, 11,  and 12 – about 27 minutes. Sprinted to 100rpm, five times on levels 10, 11, and 12. too exhausted to go to level 13.

Walking squats across gym…………..20

One legged squats off box (broken leg)…………..30 reps x 2

Leg Extension…………….20 x 30kg     both legs

Adductor…………………10 x 35kgs    …………20 x 40kgs

Leg Curl …………………..10 x 30kg        both legs

Leg Curl …………………..10 x 35kg        both legs

Leg Press………………….10 reps x 60kg, 70kg, 80kg both legs

Not much to be proud of here. Even though I’m falling on my face I’m still going somewhere.