7/22 150.6
E-50 mins tried stairs first. Nope apparently 8 have knee problems. Tried rows… Nope knee problems still there. Hopped on treadmill at 6% incline. No problems. Even jogged twice for a good 5 mins straight each time. No knee problems
Tried pull ups. Must be tired only got 4,3,2. Gave up there and did some inverted rows instead.
7/23 149.4
Knee problems. Pain at every bend. Bah!
Likely… no training the rest of the week.
I have a wedding I am attending this Saturday. Friday we take the 8 hour drive there. Saturday wedding day. Sunday drive back.
Heres to hopping my knee is better by Monday. I guess I was increasing cardio a little too fast for my body. Pretty sure it’s just an over use injury. Tendonitis of some sort. Runners knee for the it band area.
Bugger. I hope it heals up quickly. Sounds like the wedding came at a perfect time! You might want to do some single joint work, particularly leg curls, hip adduction (squeezing the thighs together), and calf raises. All three exercises support proper knee alignment, tracking, and strength balance.
@TriednTrue I have done leg curls pretty regularly in my training up until recently. Calf raises not so much. Mostly because I already have large calves, running is making them larger and… I don’t need any more hypertrophy. I pretty much never touch the ab and adductor machines. Personal preference. I just don’t have time for them.
Knee tracking has never been a problem for me. My knees don’t cave in in squats and they easily track in line with my feet.
This knee problem is most likely an over use injury. I went from zero cardio to 30-60 mins 3-4 times a week plus 10 mins on lifting days before and after. That’s daily cardio. My body wasn’t prepped for that.
7/24 149.4
Today feels much better. Still a little sore and stiff but I can walk.
Gonna rest it another day or 2 before trying to walk longer again. Gonna save strength training for a good 5 days out just to make sure it’s good. And then ease back in.
7/25 148.5
Another rest day. Knee feels almost back to normal. Unfortunately for some odd reason the other knee is giving me random pains. Still just gonna rest and enjoy the weekend off.
Will pick back up on Monday.
Since I am focusing on basebuilding… I am gonna take a break from heavy lifting for a few weeks. Will do more high rep circuit based training.
7/29 weight unknown. Wedding yesterday was fun. Exhausted from all the Prep work, sleeping on the ground in a tent and non standard food. Also probably dehydrated.
Driving home today.
Back at it tomorrow. Taking things slow. Bought the Daniels formula for running. Gonna try his beginner running program along side some basic easy strength endurance work for a bit.
Can’t wait to be home tonight and sleeping in my own bed.
7/29 147.6
Back from the wedding and my week long break. Ready to try again.
Knee is feeling 100% back to normal.
Plan… instead of pushing my self as I see fit on running I am gonna follow a running program.
Daniels running formula white. Beyond that I will lift 3 days a week.
Today W1D1
3x15 push ups in the morning.
30 mins cardio 5 min walk+1min jog:1 min walkx10+5 min walk
5xamrap pull up
3,2,2,2,1
7/30 150.4
W1D2
2x15 push ups AM
PM work out
10 min warm up walk 6% 3.5 speed
SE
3x10 circuit
KB Swings 25lbs
Push ups
KB squats 25lbs
KB rows lbs
Decline sit ups
Hyper extensions
Pull ups 1,2,2,2,1 blheg note to self pull ups before circuit
10 mins stretching
7/31 148.8
30 min run
5 min walk+ 7x2 min jog/1 min walk+ 4 min walk
10 min stretch
Pull ups 4,3,2,1,1
8/3 148.2
Had a busy 2 days.
Squat 3x5 100
DL 1x5 165
Pull up 3,2,2,2,2
Bench 5x5 75
I’m glad to see your knees are feeling good again. Following a running program should help them stay healthy and will help you progress - double win!
Much slower progress unfortunately. But so far I feel alright.
Gym again today.
Squats 4x5 100 lbs
Hip thrusts 3x12 100 lbs
Pull ups 3,2,2,2,2,1
Bench press 5x5 75lbs
But as they like to point out (and I have to remind myself) lasting progress is measured over months and years instead of days and weeks. The slower progress helps us stay healthy, thus achieving sustained results.
8/5 got my cardio in. 5 min walk 1 min jog, 1 min walks 5 min cool down.
8/6 150
Lifting
Squat 5x5 105
Row 5x12 55
Sumo do 1x3 165
Bench 5x5 75
8/7 147.4
Cardio 2.25 miles 30 mins 5 min walk, 90 sec jog, 2 min walk, 5 min walk
8/8 145.6
Squat 5x5 105
Sdl 4x12 95
Seated cable row 3x12 100
Bench press 5x5 75