Week Vacation.
No lift
only 1 bike ride…
3/3
30lb left
25lb right
3x10 Shoulder Press
3x10 French press
3x10 incline bench
NO AB WHEELS!!!
3x10 row
3x10 bench
2x10 Hammer curl
1x5 Hammer curl Yeah, close enough given increase in weight.
3x10 decline bench
3x10 shrug
8/14/25
Ok, so 9 weeks after knee replacement.
Surgery went well. After care care, well… damn close to killing me, twice. They promised they’d manage my AI (aka. Addisons). Well, they refused me the cortizone I require to stay alive… Then they canceled the steroid they prescribe to help the knee heal. So all in picked up a DVT in left leg and a pulmonary embolism. Lost a good bit of left lung function. There goes STRAVA!!!
3x10 Shoulder Press
3x10 French press
3x10 incline bench
3x10 row
3x10 bench
3x10 curl
Good Lord.
Hang in there.
Sorry to hear they $#%&ed up. Keep at it!
20lb left
20lb right
3x10 Shoulder Press
3x10 French press
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 shrug
Had to restart on weight. Can’t do declines or ab wheel. Still feels good.
Wow! Hope you are on the mend now.
Very much! Missed 3 weeks of PT due to the chaos. Like Dr.’s not calling back or refusing to refill the anti-clot drugs….
I’m at week 10, PT guy says I’m passing week 12 metrics. Last session? Body weight high-box body weight squats and broom stick deads…
Goals for PT are getting back to riding competently. Also getting back to Squats and dead’s. PT guy (I suck with names, “football been berry berry good to me”)… Warns me that though there’s sizable size/strength atrophy the largest impact is on endurance…
Lung damage will definitely be a limiting factor for cycling. Finally working to get down to 220lbs.. That should make up for much of the lung damage.
Squats and Deads? Well. the goal is slowly working up to 1 plate. Gonna focus on narrow stance for both as last time I was almost sumo.. Well, at least I had the belly for sumo.
So today was first time back on the bike… well trainer… Felt great, did the weeniest work out for 10 minutes! Target was 5 minutes. Legs have been burning since I stopped using a cane and doing stairs. Well, my legs are really wiggly, On the ice machine now!
8/23
20lb left
20lb right
3x10 Arnolds
3x10 French press
3x10 incline bench
3x10 row
3x10 bench
3x10 Arnold curls
3x10 shrug
8/26
20lb left
20lb right
3x10 Arnold Press
3x10 French press
3x10 incline bench
3x10 row
— no decline bench as I can’t hang from my knees will clear with PT guy week after next.
3x10 bench
3x10 Arnold curls
5x10 shrug
10/2/25
Starting over yet again.Motivation and mood are in the toilet.
I have near 0 CV stamina
10lb left10lb right
3x10 Arnold Press
3x10 French press
3x10 incline bench
3x10 row
— no decline bench as I can’t hang from my knee
3x10 bench
3x10 Arnold curls
5x10 shrug
Need to add body weight box squats and broom stick deads once I recover from traveling.
10/7/25
Trying 20lb left 20lb right
3x10 Arnold Press
3x10 French press
3x10 incline bench
3x10 row
— no decline bench as I can’t hang from my knee
3x10 bench
1x10 Arnold curls Micro Bi (rt distal (surgery)) isn’t strong enough
2x10@10 Arnold curls
5x10 shrug
10/14/25
Trying 20lb left 20lb right
3x10 Arnold Press
3x10 French press
3x10 incline bench
3x10 row
— no decline bench as I can’t hang from my knee
3x10 bench
1x10 Arnold curls Micro Bi (rt distal (surgery)) isn’t strong enough
2x10@10 Arnold curls
5x10 shrug
10/21/25
Trying 20lb left 20lb right
3x10 Arnold Press
3x10 French press
3x10 incline bench
3x10 row
3x10 bench
1x10 Arnold curls Micro Bi (rt distal (surgery)) isn’t strong enough
2x10@10 Arnold curls
3x10 decline bench
5x10 shrug
10/28/25
11/3/25
Recovery capacity feels like it’s near zip… However, I’ve added a good bit of size to the atrophied lower 8 inches of Quads (where the torniquet was for knee replacement.). They were/are down to nearly nothing. Recovery from PT is down to like leg day for 3 days… Riding? 5 days. So at the point muscles never recover but barely making progress. Can’t get the right hydrocortisone dose and it’s directly related to recoverability. Allowed decent up dose yesterday and today. And well, quads are like 3 day doms, so progress?
Cycling did I 2.18 miles, though 217 ft. climb. with up doses, 3rd day feels like 3rd day doms so far. So regardless, I will up dose until I feel recovered.
3x10 Arnold Press
3x10 French press
3x10 decline bench
3x10 row
3x10 incline bench
3x10 Arnold curls long time between sets to make up for MicroBi (distal)
3x10 bench
5x10 shrug
11/16
I gotta get more consistent!
Long time between sets.
3x10 Arnold Press
3x10 French press
3x10 incline bench
3x10 row
3x10 decline bench
1x10 Arnold curls long time between sets to make up for MicroBi (distal)
2x5 Arnold curls
1x10 Arnold curls
3x10 bench
5x10 shrug
11/23
Been too long.
Taking all the time in the world , Maybe no injuries this way.
3x10 Arnold’s
3x10 french press
3x10 bench
3x10 row
3x10 incline bench
3x10 Hammer curl
3x10 decline bench
3x10 shrug
11/27
Trying to be more consistent. Last lift did me in. But all the yard work really finished me off. Took a day of rest.
3x10 Arnold’s
3x10 french press
3x10 incline bench
3x10 row
3x10 bench
3x10 Hammer curl
3x10 decline bench
3x10 shrug
12/9
Well, that did that in. I was lazy. I got hurt from pt. Then caught some virus, which I thought was mismanagement of AI. Fortunately, for me, someone at work had exact same symptoms and doc told them it was a virus. Still threw off AI dosing.
Anyway, back at it.
I realized my order is out of order. So, I addressed that but messed up and did 2 pushes w/o a pull between them. Oh well next time.
3x10 Arnold’s
3x10 decline bench
3x10 french press
3x10 incline bench
3x10 row
3x10 bench
3x10 Sloppy Hammer curl
3x10 shrug
12/15/25
3x10 Arnold’s (shoulder press)
3x10 french press (Pullovers with style)
3x10 decline bench
3x10 row
3x10 incline bench
3x10 Sloppy Hammer curl
5 x10 bench
5x10 shrug