18/08/2018
Front squats: 55 kg, 3 sets of 5
Close-grip bench press: 70 kg x 4
Chins: +4 kg 6 reps
Machine curls: 15 kg, 3 sets of 12
Going to change to DB bench next workout.
21/08/2018
Leg press: 85 kg x 20
Leg curls: 40 kg x 10
T-bar rows: 40 kg x 12
Calf raises: 30 kg, 3 sets of 8
24/08/2018
Front squats: 57,5 kg, 2 sets of 5
Dips: 4, 3
Chins: +5 kg 6 reps
Machine curls: 15 kg, 3 sets of 13
Changed to dips instead of DB bench.
28/08/2018
Leg press: 90 kg x 20
Leg curls: 40 kg x 12
T-bar rows: 40 kg x 15
Calf raises: 30 kg, 3 sets of 10
Very weird with the leg presses, the early sets are shaky, but as the weight gets heavier, it seems that I regain some of the control over my quads.
31/08/2018
Front squats: 57,5 kg, 3 sets of 5
Dips: 4, 4, 4
Chins: +5 kg 7 reps
Machine curls: 15 kg, 3 sets of 12
Really easing into the dips, previously they have irritated my left shoulder, but all seems well now.
Squats felt fairly easy today, happy about my legs getting stronger.
03/09/2018
Leg press: 95 kg x 20
Leg curls: 45 kg x 8
T-bar rows: 41,25 kg x 9
Quick workout today.
Significant side effects while taking my meds led to dramatic weight loss. Add a few injuries to the list, and I have not made the progress I had hoped for, but progress has still been made, with for instance leg press now sitting at 220 kg for 8 reps and dips +15 kg for 8 reps.
Since my weight loss, I started developing knee pain, which has restricted both conditioning and doing squats and deadlifts, but the leg press seems to work fine.
Does anyone have any ideas for conditioning for sensitive knees? @T3hPwnisher and @ChongLordUno, I have been reading your logs, do you have any ideas?
The prowler was my go to when recovering from knee surgery
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Thanks, unfortunately my current gym does not have one.
Tried the cross-trainer today, but my knees apparently didn’t appreciate this. Will keep trying different options until I find one that works.
My gym didn’t have one either: ended up having to buy it. Sleds work well too in that regard, and are stupid easy to DIY.
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May have found a solution. Put the treadmill on max incline and walked for 25 minutes. Only slight knee pain.
Five workouts this week. Picked up a bit of shoulder pain from playing too much tennis a couple of weeks ago, so upper body training has been light.
Monday:
DB bench press: 22 kg x 12.
Leg press: 210 kg x 12.
Push ups: 3x15
RFES: + 10 kg x 12
Shoulder felt fine, will progress this next week. Knees also felt fine.
Tuesday:
Incline treadmill walking. Max incline. Speed: 4,1 km/h for 20 minutes. Minimal knee pain, max heart rate 160.
Wednesday:
Lat pulldown: 70 kg x 12.
Back extensions
One-handed pulley row: This one seems to bother my shoulder the most, so went very light.
RDL: Just the bar. Lower back does not seem to like it, so will stick to back extensions for the time being.
The lat pulldown was really light, will progress next week.
Thursday:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 21 minutes. Minimal knee pain, max heart rate 170.
Friday:
Pin press: 40 kg x 12.
Preacher curl EZ-bar: 25 kg x 12, seems as though the end ROM with the elbows fully extended screws up my bicep tendon on my right side.
Pinwheel curls: 14 kg x 12, 8.
Another light workout, but shoulder felt fine, which was a plus.
Will focus on getting my waist measurement down for the next few months, as it is now 95 cm. Will keep calories roughly the same, doing cardio twice. Gonna be measuring once a week.
Monday:
DB bench press: 22 kg x 3 sets of 8
Leg press: 220 kg x 12
Push ups: 15, 10
RFES: BW: 8, 8. +10 kg x 8
A bit of shoulder pain when doing push ups, so cut those short. Otherwise the DB pressing felt light, with zero shoulder pain. The leg presses were brutal.
Tuesday:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 21 minutes. Max heart rate 176.
Wednesday:
Lat pulldown: 63 kg x 3 sets of 10.
Back extensions
One-handed pulley row
Hanging leg raises: 3 sets of 15
Thursday:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 22 minutes. Max heart rate 178
Friday:
Pin press: 50 kg x 3 sets of 5
EZ-bar biceps curl: 30 kg x 3 sets of 6
Triceps pushdown: Pump
Pinwheel curl: 14 kg x 3 sets of 8
Pin presses and EZ curls were light. No shoulder pain this entire workout, which was nice.
Waist measurement: 93 cm (minus 2 cm from last measurement).
Lowered my food intake slightly. The plan is to keep this up as long as is required until my body fat is acceptable. The addition of cardio has also made me realize that my conditioning sucks, and I regret not doing that regularly for the past few years.
DB bench: 22 kg x 3 sets of 12
Leg press: 230 kg x 6
Push ups: 3 sets of 15
RLES: BW x 8, 5 kg x 2 sets of 8
Rotator cuff stuff.
No shoulder pain at all during the workout, which was nice. The leg press felt very heavy. The plan is to work my way up to 12 reps at 230 kg, then increase the weight again when I get there.
Cardio:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 23 minutes. Max heart rate 172.
Almost seems like my calves are the limiting factor here, they get really pumped.
Lat pulldown: 63 kg x 3 sets of 12.
Back extensions
One-handed pulley row
Hanging leg raises: 3 sets of 15
Cardio:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 24 minutes. Max heart rate 172.
Conditioning is starting to get better. The first few times I was in “who is gonna carry the boats”-mode for the last few minutes, but today it wasn’t too bad.
Pin press: 55 kg x 3 sets of 5
EZ-bar biceps curl: 20 kg x 3 sets of 8
Triceps pushdown: Pump
Pinwheel curl: 14 kg x 3 sets of 8
Lateral raises: Pump
A bit of shoulder pain today.
Waist measurement: 92 cm (minus 1 cm from last measurement).
Things are moving in the right direction, albeit with some annoying shoulder pain and knee pain.
DB bench press: 24 kg x 3 sets of 8.
Leg press: 230 kg x 8.
Push ups: 15, 15, 10
RFES: + 5 kg x 3 sets of 8
5 min assault bike.
Noticing the reduction in calories during the workout, but still managed to increase the amount of reps at 230 kg in the leg press.