Walking is up to 30 minutes and I started taking the dog with me. Because she thinks she is the master, I often have to root into the ground which helps me work on knee stabilization. Went to the gym to see some of my friends play basketball last night. Took one jump shot and sat down, knee is nowhere ready for it.
Today’s workout:
Military Press, worked up to top set of 135x5
Cable Row, 4 sets of 12
Close grip bench 3 sets of 10
Nautilus V Squat (I think that’s the name of the machine), just had to try, wide stance, squatting nowhere near to 90 degrees, 3 sets of 8, no knee pain
Leg curl 2 sets of 15, 1 set of 12
Calf Raise 2 sets of 12
Dday, thanks, I hoping its speedy as well. Getting jealous watching people sqaut at the gym.
Snap, I’m trying to be smart. So far I’m erroring on the side of caution. So you’re an Evanston girl, nice area.
Solodog, if its just the meniscus, you should be fine. The MD gabe me pain killers which I did not need. Maybe I’m wrong, but I think lifting helped me manage the pain and get up quicker from surgery.
Strick, thanks for the welcome back. I’n need to rely on wisdom because the gift of youth is all but gone. LOL
Yesterday walked 40 minutes with the dog in the beautiful 80 degree weather. Still pretty nice today, will take the dog out in a little bit. Just back from the gym.
Bench, top set 230x3, pretty happy with this because I have been struggling. Bench is my nemesis.
Inclide DB Bench, 50x15, 55x13
Chest supported cable row 5 sets ; 15, 15, 12, 10 8 reps
Rear Delt machine, 3 sets; 12, 10, 8 reps
BB Shrugs, 3 sets 12, 10, 10 reps
Curls, 3 sets, 12, 7, 6 reps
Yesterday’s workout, nothing to day, leave for class in a few minutes.
DL top set 335x3, much easier on my knee this week, hopefully this means its healing
Hammer V Squat, 3 sets of 15, nowhere near 90 degrees purposely and fairly wide stance-as wide as the board which helped keep all the weight on my heels. Nothing to brag about except maybe a start to getting back to squatting eventually. I tried to squat with the smith machine but did not like the feel.
Walked this morning for 40 minutes with a dog that thinks she is in charge.
Today’s workout:
DB Bench, 50x12, 60x12 70x12, 75x8
Lat Pulldown 115x12, 139x 9, 115x10 super set with
Face Pulls 45x12, 50x12, 60x12
DB Press, 35x12, 45x12x9, 40x10
DB Shrug 60x10, 75x10, 80x10 super set with
DB Curl 25x10, 3ox8x6
Wrist Curl 2 sets 15 reps
Wrist Flexion 2 sets 12 and 9
[quote]Chi-Town Lifter wrote:
Walked this morning for 40 minutes with a dog that thinks she is in charge.
Today’s workout:
DB Bench, 50x12, 60x12 70x12, 75x8
Lat Pulldown 115x12, 139x 9, 115x10 super set with
Face Pulls 45x12, 50x12, 60x12
DB Press, 35x12, 45x12x9, 40x10
DB Shrug 60x10, 75x10, 80x10 super set with
DB Curl 25x10, 3ox8x6
Wrist Curl 2 sets 15 reps
Wrist Flexion 2 sets 12 and 9
good job getting back to it. my dogs both think they are in charge. gets comical at points
Wow, I thought my dog was big. You’re dogs are huge. My dog is 1/2 pit and 1/2 rot, a family friend got her off a guy in a truck at 8 weeks, so I don’t know how accurate her breed is but she looks the part (about 80 lbs). The guy was going to Texas and was going to dispose of the dogs if he could not give them away.
the St. Bernard was for my wife, 10 years ago, after a miscarriage. For 6 years she was ‘the baby’. the American Bulldog I got when he was a year old. the owner’s life had turned into a country song: he lost his girl, his house, his job, etc, all in about a week.
they are both getting older now, the St. will be ten this year, the Bulldog 7(?). they are awesome and have been great companions. The Bulldog and my 4 year old are constantly plotting against me now.
Warmup, YTML and Ext Rotation
Bench, 45x15, 95x12, 135x8, 165x5, 185x5, 205x5, 225x2, 240x2 (was going for 3 but no spotter so I decided to stop at 2, don’t know if I would have made the 3rd)
DB Incline Bench 55x15, 60x12
From here on worked only on machines, trying not to aggravate my right forearm.
Nautilus Pulldown, 90x15, 140x8, 160x8, 180x8
Hammer High Row, 90x15, 140x8, 160x8, 180x8
Rear Delt Machine, 100x10, 115x10, 135x10
Hammer Seated Shrug, 90x15, 140x12, 180x8
Hammer Seated Preacher Curl, 45x10, 55x8x6 I did not like this machine at all, I felt it put alot of stress on my elbows.
Box Squat to bench (close to but not parallel) 45x15, 95x8, 115x8, 135x8, first time squatting with weight since surgery. Also, first time doing box squats. The squats felt very easy, took a much wide stance than I normally use and will probably continue to use a wider stance in hopes of reducing strain on my knee. Knee felt good, just a hint of needed to “crack”. Next step is to see how it feels tomorrow.
45 degree hyper 0x12, 25x10, 45x8
lying leg curl 35x15, 50x12
seated leg curl 50x15x15
Calf raise 75x12, 90x10x10
How high is your bench? I tried squatting to a bench, but it turned out to be way too high. Finally figured out the only way I could break parallel is to get something just under 12 in high.
EDIT: I see you didn’t intend going to parallel. Is that your plan?
The bench allowed me to go almost to parallel. I don’t know the height but I think I’m 2-3" above 90 degrees. My plan right now is to continue to work at this height to make sure I can handle the stress on my knee. Going forward, I think I want to continue box squat instead of my previous stance, trying to keep the stress off my knees.
Warmup YTWL and External Rotation
Pushups 0x22
DB Bench 50x12, 75x11x8
Incline DB Bench 60x8
Lat Pulldown 85x12, 115x12, 130x10x10 super set with
Face Pulls 40x12, 60x12x12, 70x12
Seated DB Press 45x12, 50x9x8
DB Shrug 70x10x10, 80x8 superset with
EZ Curl 70x8, 60x8 (someguy stole my bar), 70x6 (I stole it back but I should have let him keep it)
Best part of the workout
8 sprints at jogging speed across the group fitness roomm maybe 3/4 the length of a baskeball court
Shuffle left and then right across the width of the floor
Jog and cut through the boxing bags