1/7/24, Sunday
Exercycle
- 32:19, 8.0 mi, 6 - 12 resist
3 Likes
1/13/24, Saturday
Seated cable rows, med-neutral grip
- 120 x 10
- 140 x 5
- 160 x 5
- 180 x 6, 6, 5
- 140 x 12, supersetted w/
Face pulls
- 50 x 3 x 17
Low incline DB press
- 35 x 15
- 50, 60, 70 x 5
- 85 x 7
- 85 x 7
- 85 x 7
DB curls - 25 x 10, 12, 15
Dips - bw x 2 x 12
4 Likes
1/14/24, Sunday
Recumbent exercycle
- 30:42, 7.0 mi, 6 - 10 resistance
Crapped out again last week. As per yoozh, work stress was up, sleeping time was down. I think I’ll weigh in tomorrow and let numbers motivate me. Yes. Numbers are our friends. Are least, that’s how I see things lately.
3 Likes
Post-MRI update - meniscus isn’t torn. Osteoarthritis in the knee. Lose weight, go to PT.
This is a huge relief. Biking makes my knee feel better, so I’m going to continue it while researching joint-friendly exercising. I’ll start PT ASAP, once work is a little less frenetic. It seems judges postponed scheduling most hearings for cases through December, so everyone’s playing catch-up now. That said, I thank God my knee doesn’t need surgery!
7 Likes
That’s great news for you mate. Will the tear heal over time or is it just a case of work around it ?
1 Like
Yay! Great news.
1 Like
It turns out the meniscus isn’t torn, but the cartilage is degraded. Once work calms down, I’ll schedule PT and learn what to do to stay exercising while protecting the joint. I don’t foresee doing many heavy squats in the near future, but time will tell.
2 Likes
Thanks CL, and I agree!
1 Like
1/18/24, Thursday
Exercycle - 5:00
Pin-select leg presses
- 60 x 15
- 90 x 15
- 120 x 15
- 150 x 15
Single seated calf raises
- 25 x 3 x 10
Hanging leg raises
- bw x 3 x 10
Precor crunch machine
- 50 x 3 x 8
Recumbent exercycle
- 35:00, 8.0 mi, 6 - 10 resistance
We’ll see how I feel during the next couple days. The reclined, pin-select leg press is used at every physical therapist office I’ve been to, so I’m starting with it, seated calf raises which I’ve read reinforce the knee, and biking, which I’ve learned makes my knee feel better. Back to weight loss and hope!
5 Likes
1/20/24, Saturday
Seated cable rows, med-neutral grip
- 120 x 10
- 140 x 5
- 160 x 5
- 180 x3 x 8
- 140 x 12, supersetted w/
Face pulls
- 50 x 3 x 18
Low-incline DB press
- 35 x 20
- 50 x 5
- 60 x 5
- 70 x 5
- 80 x 5
- 90 x 6
- 75 x 12
The last two sets were nearly max effort, and I’m pleased with them.
DB curls
- 25 x 12, 14, 16, supersetted w/
Dips
- bw x 13, 10, 8
The pull-ups I did a couple weeks ago wrecked my elbows, and I still haven’t recovered. That exercise is out, possibly for good. Similarly, the delt-burning shoulder press machine from a couple weeks ago made my shoulder not track properly, so it’s out, too.
On a happier note, my knee feels ok from the leg presses and biking; they’ll be the base of my lower-body efforts for the next few weeks.
4 Likes
1/21/24, Sunday
Roc-It single leg presses
- 60 x 15
- 80 x 15
- 100 x 15
- 120 x 15
- 120 x 20
- 120 x 20
I can’t go as deeply on this machine, which I think felt better. Slow negatives on every rep, which made the last two burn!
Seated single calf raises
- 25 x 3 x 11
3 rounds:
- Hanging leg raises - bw x 11
- Precor crunches - 50 x 9
Recumbent exercycle
- 35:22, 8.0 mi, 6 - 10 resistance
I keep forgetting to weight in when I wake up. Tis ok, I’ll remember when the time’s right.
4 Likes
1/23/24, Tuesday
Ski erg - 5:00, 932 m
1-arm standing DB OHP
- 20 x 10
- 30 x 10
- 40 x 3 x 9
Slow reps, feeling the contraction.
Freemotion cable pulldowns
- 35 x 10
- 45 x 10
- 55 x 3 x 10
Testing different machines to find what feels good to my elbows.
Plate-loaded incline presses
- 1.5 pps x 40 total (4/40 sets)
- 1 pps x 12 (drop set)
Unsupported 1-arm DB rows
- 85 x 3 x 8
DB hammer curls - 25 x 15, 12, 10
1-arm DB triceps ext - 25 x 50 total
Face pulls - 50 x 2 x 20
Treadmill
- 20:00, 1.13 mi, 0 - 3.0 incline
Starting with short, moderate intensity walks. Hopefully my knee benefits!
4 Likes
Looks like training is building some momentum. Would you say the knee results have allowed you to move forward with less concerns ?
1 Like
Yep! I know gentle exercising won’t suddenly destroy a ligament but, instead, will improve my knee’s health, so I have the confidence to work out regularly again.
1 Like
1/25/24, Thursday
Recumbent exercycle - 5:00
Horizontal leg presses, bilateral
- 100 x 10
- 120 x 10
- 140 x 10
- 160 x 10
- 180 x 10
- 200 x 10
My knee was feeling a slight pinch afterwards.
Power squats
- .5 PPS x 10
- 1 PPS x 10
- 1.5 PPS x 10
- 2.0 PPS x 10
I was feeling mildly adventurous (adventure -ish?) tonight, then I remembered this machine. I felt good afterwards.
Seated single calf raises
- 25 x 3 x 12
My knee actually feels a bit painful and unstable after these. If it keeps hurting, I’ll drop them.
Hanging leg raises
- bw x 3 x 12
Recumbent exercycle
- 25:00, 5.37 mi, 6 - 8 resistance
My knee started hurting, so I kept the resistance low and shortened the session. We’ll see how I feel over the next couple days.
4 Likes
For my knee calf raise are a love hate thing. I work on a balance line. I have to do some but not too much or pain will come.
For my case the leg press calf raise are giving the best results so this is what I do.
1 Like
Good to know! I read an article here that said seated calf raises specifically help stabilize the knee, who h is why I’ve been focusing on that exercise. I’ll try doing one less set of them and three sets woth either the leg press machine or holding a dumbbell and standing on a plate.
1 Like
1/27/24, Saturday
Ski erg - 5:03, 1,001 m
Barbell rows
- 45 x 20
- 95 x 10
- 115 x 5
- 135 x 5
- 155 x 4 x 6, supersetted w/
Low-incline DB presses
- 35 x 20
- 50 x 5
- 65 x 4
- 80 x 3
- 90 x 6
- 90 x 6
- 70 x 14
Face pulls - 60 x 15, 15, 15
EZ curls - 50 x 13, 14, 15
Push-ups - bw x 20, 20
3 Likes
Blarg. I missed Sunday’s leg workout, but I did some much-needed housework. Tonight, I’ll either make up the workout and shift the upper-lower split days, or I’ll skip those leg lifts this week and bike after upper body tonight.
4 Likes
2/1/24, Thursday
Ski erg - 5:17, 1,001 m
Freemotion cable pulldowns
- 35 x 10
- 45 x 10
- 55 x 3 x 11, supersetted w/
Single-arm DB OHP
- 20 x 10
- 30 x 5
- 40 x 3 x 10, also supersetted w/
BPAs
- hot pink x 5 x 15
Seated cable rows, D-ring straps
- 150 x 8
- 150 x 8
- 150 x 7 → 120 x 8
Plate-loaded incline chest press
- 1.5 pps x 10
- 1.5 pps x 10
- 1.5 pps x 10 → 1 pps x 10
Single triceps ext - 30 x 10, 9, 9
DB curls - 25 x 12, 11, 12
Face pulls - 60 x 16, 16
Treadmill
- 24:00, 1.39 mi, 0 - 4.0 incl
4 Likes