March 11th, Wednesday - Light workout, re- and pre- habilitation

 11.03.2026

Decided to go for a light workout today. It makes sense to space out my pressing days more. Slept really well, woke up happy. Nutrition mediocre - have no strong appetite.

It's five points today. Wall pushups and plank holds, pushups, squat, leg / hip / ankle stretches and the fifth thing that I somehow forgot. What did I want to do?.. It's possible there's some kind of misplacement rather than forgetting.

Wall pushups - 3 sets of 50, feels okay, right shoulder a little strained after yesterday

Pushup planks, going from arm to arm, even lifting up one hand - 2 sets - can be made pretty hard

Pushups - 2 sets of 20 as well as starting the kneel/foot/ankle stretch, also doing the "forearm curl" from extended position, fingers (just them) pressing against the floor - possibly a good drill for wrist and palm mobility. Definitely don't want to overdo this one, but my forearms very decently warm.

Thigh squeezer and squat-to-kneel drill - 2 sets - ended up a pretty long routine that had me feeling like I'm possibly going too far

Squat by a windowsill, no deep knee bending or stretching this time - 5 sets of 10, focusing on keeping legs and hips even

Stretching is one of those things that are extremely easy to overdo, especially when you need your muscle and tissues for barbell lifts. Gotta be really careful, always. I feel like I inched over the "careful" line on the kneel-to-squat drills. But also I've made mistakes in squat yesterday - most of the work in squat was done by my left leg. Something to think about, tread really carefully.

Calf raises - the secret 5th exercise! - 3 sets of 20, focusing on using both legs

A while later - ACTUAL 5th exercise I thought about and forgot

Hamstring curls, seated, a couple light bands folded and attached with a harness to my pullup bar - 5 sets. Kinda upset when I realize my right leg doesn't flex all the way. I knew it for the longest time, it's a thing I am aware about but still kinda upset. It's been ten years recently since I got that meniscus surgery and a lot of things went wrong with me and my mindset around that time. Cause I didn't have my father telling me what to do. I didn't know! My mother is a dreamer a lot like me. She, sadly, cannot give me good advice - most of the time, to be fair. And she can't convince me either, whether she's right or not about things. That's why boys need fathers. They need someone to listen to.

And I had bad mindset around that time. I was the opposite of a horse, opposite of what I am now, and I nursed my leg like I was a cripple. Well, to be fair, it did hurt and tweak a lot. But I didn't spend basically any good amount of effort to prehab it. Now I'm the opposite. I'm like a horse that can't like still. I'm near heaviest I've ever been and I can't sit down, can't keep my energy down. That's good, in great many ways! That's good. Cause it's sort of easier to reign yourself in a little than to whip yourself alive.

I'll keep doing leg curls. My leg will be better. Thank you for your prayers, dear reader. Thank God.