[Nathan]

Happy Sunday great start to show season for the team 2 class wins in Scotland and narrowly missing out on the overall and PCA pro card. But great regardless.

We went to pheebs family this afternoon for an hour.

I went to the gym this evening for my round 2 rehab. I’m making progress but my knee has been sore and a little unstable today. As I progressed quite abit yesterday

Anyway on we push

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[Nathan]

Made some progression today with rehab for a full recumbent bike rotation. But some soreness afterwards as expected on the inside of the knee. So iced twice this evening and bumped peptides up. Still got to be careful but I am still seeking progression.

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[Nathan]

I’m in agreement with the team I prefer a hamstring curl to start

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[Nathan]

Another day being a cripple. Little progress today so we will take it. Also a midwife appt with pheebs.

I’m hopefully getting back in the gym for upper tomorrow. And then my first clients of the year compete this weekend!!

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[Nathan]

Hey guys. Been a hectic few days with pheebs being off we spent 7 hours in the doctors yesterday. Thankfully she’s feeling loads better today. I’ve not been to the gym since last Friday as she didn’t want me to leave her. That’s how bad she felt.

Not ideal me still being on 1 leg and rehab is very frustrating. I just want to be back moving as I want. And I can’t and I’m really trying daily and flexion is difficult to get past 90 due to the swelling and tightness around my quad and knee scar tissue.

Fucking frustrating. Gotta remember I’m still not 6 weeks post op. Once I get this swelling down and scar tissue starts breaking up I should be good.

Keep telling myself patience. You really do take the simple things like having 2 functioning legs for granted 😂

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[Nathan]

Literally thinking the same as hilly here

Your total T is solid just your free test is bound up with the elevated SHBG

It’s worth investigating a little more why.

Your HPTA is functioning fine LH & FSH are ageing so it’s a big step shutting yourself down to only replace why your actually producing naturally.

So I would look at trying to lower your SHBG like hilly said borin at 10mg would have been my go to straight away.

And also check your thyroid as compromised thyroid can affect SHBG and also what is current diet set up as low carb diets can significantly elevate SHBG

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[Nathan]

Literally thinking the same as hilly here

Your total T is solid just your free test is bound up with the elevated SHBG

It’s worth investigating a little more why.

Your HPTA is functioning fine LH & FSH are ageing so it’s a big step shutting yourself down to only replace why your actually producing naturally.

So I would look at trying to lower your SHBG like hilly said borin at 10mg would have been my go to straight away.

And also check your thyroid as compromised thyroid can affect SHBG and also what is current diet set up as low carb diets can significantly elevate SHBG

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[Nathan]

Literally thinking the same as hilly here

Your total T is solid just your free test is bound up with the elevated SHBG

It’s worth investigating a little more why.

Your HPTA is functioning fine LH

• This reply was modified 3 months ago by  Nathan.
• This reply was modified 3 months ago by  Nathan.

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[Nathan]

I started at 0.5mg twice weekly and don’t see the need to go over 1.5mg/wk either.

With GHKC-U is it stand alone or a blend?

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[Nathan]

Evening guys, a testing day again for us as a couple. Pheebs is still off her feet. And I’m still on 1 leg so it’s been difficult and pheebs is ready to pop.

Still cracking on with rehab which is slow, as expected but we’re getting it done in the daily and seeing small progressions

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[Nathan]

I’ve got certain clients who have this issue with 4iu

Increase potassium and redistribute sodium. 1.5 to 1 potassium to sodium in your daily intake. Which includes all food, supps, salt, electrolytes

Split the dose also and assess.

I have seen slight elevation of FBG with all GH being taken at night. But minimal and if body comp is good, and all ancillaries/supps are in place to prevent and issues I don’t worry too much. As as on as it’s pulled or lowered it drops again,

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[Nathan]

Agreed here and start the cut early for me

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[Nathan]

So a hectic day yesterday as we went to the Arnold’s against my thoughts. But iheebs wanged to watch bikini. But she had a funny turn whilst we were there she went hypo and couldn’t come out of it. She’s been doing way too much for me this close to giving birth. So we came home straight away and she has been resting up since. She still keeps going dizzy and blood pressure is lower than usual. Baby is good she just needs to chill out and rest up,

Which has been a challenge on one leg 😂

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[Nathan]

Updated rehab for next 7-10 days

This is your next 7–10 days. We’re sticking to the A/B split to manage volume and keep the knee calm.

Main focus:

• Build knee bend gradually (90–110°)
• Keep full extension
• Improve walking
• Add small amounts of load
• No swelling spikes
⸻

DAY A – LOAD DAY

2–3 short walks (3–5 mins)

⸻

Morning

• Ankle pumps – 20–30
• Ankle circles – 10 each way
• Heel prop / extension – 2 × 60–90 sec
• Quad sets – 2 × 10
• SLR (IR / ER bias banded) – 2 × 8
• https://youtu.be/U3qRc1NfOrM?si=5d8W3bNaJwfRT_ZO⁠
• TKEs – 2 × 12–15

⸻

Midday (main session)

Flexion (pick one)

• Heel slides (seated OR lying) – 3 × 6–8
• 2–3 sec hold

Foot

• Pronation reps – 2 × 8–10

Strength

• Sit-to-stand – 3 × 5–6
(heel → midfoot → big toe, just touch chair, 3s down)

• Step-ups – 3 × 4–6
(midfoot, control the way down)

Hip

• Standing abduction – 2 × 10
• Standing extension – 2 × 10

Optional

• Bike – 5 mins (light)

⸻

Evening

• Heel prop – 1–2 × 60 sec
• Quad sets – 1–2 × 10

⸻

DAY B – RESTORE DAY (+ GYM)

2–3 short walks (slightly easier than Day A)

⸻

Morning

• Ankle pumps – 20–30
• Heel prop – 2 × 60–90 sec
• Quad sets – 2 × 10
• TKEs – 2 × 12

• Pelvic tilts – 2 × 8–10

⸻

Midday

Flexion (one only)

• Heel slides (seated OR lying)– 2 × 6–8
• 2–3 sec hold

• Adductor pullback – 1–2 sets (you can add in a foam roller, pelvic floor ball, as you get better at controlling the knee we can remove support)

https://youtu.be/YyW5VUS27vc?si=BHeWPzGkpHRecqWv

• ⁠• 90/90 knee rolls – 1–2 × 6 each side (staying in this position, allow gravity to assist in the knee flexion)

https://youtube.com/shorts/wckmwWP2G_I?si=2L-E3o2OxwPJyq2t

• Pronation reps – 2 × 8

Hip

• Side-lying abduction – 2 × 10–12

Control

• Weight shifts – 4–5 × 10 sec

Optional

• Bike – 5 mins easy

⸻

Gym (upper only)

• Seated work
• No leg drive
• Keep it controlled

⸻

Evening

• Heel prop – 1–2 sets

⸻

PROGRESSION OVER THE 7–10 DAYS

We’re not adding loads — just improving quality.

Sit-to-stand
• Slightly increase depth
• Reduce hand support
• Keep 3 sec control down

Step-ups
• Improve control on the way down
• Don’t rush
• Only increase height if very clean

Walking
• Move toward 1 crutch
• Then no crutch indoors if no limp on 1 crutch

Bike
• Build to 5

⸻

NON-NEGOTIABLES

• No swelling increase next morning
• Keep full extension
• No limp when walking
• Quality over volume

IMPORTANT REMINDER

Don’t be fooled by how good it feels.

You’re in the phase where:

• graft is actually weaker than at surgery
• body is rebuilding it
• load tolerance is improving, but still limited

So we stay patient and build it properly.

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[Nathan]

This will vary a lot……

Anything from 6-20 reps for me depending on the exercise.

Most upper compounds 6-9
Upper isolation 10-15

Lower compounds 8-20
Lower isolations 12-20

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