Thanks, Mort! I’m going to incorporate your running plan, too; it all builds together. I’m glad to see you’re running again as well. For me, there’s no other exercise like running.
You’re right, treadmills are excellent tools for learning and increasing pace over distance. I don’t have a gym membership right now though, so my exercises are limited to my free weights, body, and the open road. And hills. Lots and lots of thick, soft sand hills.
6/2/19, Sunday (it’s already June?!)
Legs! Therapy 'n shtuff
Single leg plate curls
15 x 15
15 x 15
Felt fantastic. Gonna keep doing 'em.
Single leg glute bridges
bw x 6 x 4-second pause
bw x 6 x 4-second pause
Forward step-ups, large step
bw x 10
bw x 10
Side step-ups, small step
bw x 10
bw x 10
Backwards step-ups, small step
bw x 8
bw x 8
These mimic a leg extension. They should target the vastus medialus. I’m using a shorter step for some movements until I have no more knee discomfort.
Deficit deadlifts (bar at ankles)
145 x 10
175 x 8
205 x 5
225 x 5
245 x 5
265 x 3
265 x 3
265 x 3
Taking these slow. The last set felt the best, which is a definite win.
RDL
155 x 8
Felt a slight twinge in my middle back when adjusting form, so I ended after one set.
Standing calf raise, single leg
20 x 12
20 x 12
20 x 12
SA lateral raises
15 x 15
15 x 15
15 x 15
I’m trying the method of doing one sibgle-joint upper body exercise for a small muscle in hopes the preceding leg exercises will stimulate extra growth.
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those are brutal 
And I’m beginning to enjoy running again.
I’m really liking the shorter runs, I get the pulse going, I feel like running, I know at some point I’m going to run for a 2 km run, a 3 km and so on, BUT before increasing the length I have to run at a decent pace. Running is much more satisfying than jogging.
I’m pretty sure I could jog a 5 km at any time it’s just boring like hell. I just feel it’s a neverending story when I’m jogging, on the other hand running is so fluid and natural.
EDIT: posting when you were.
Should theoretical be the case. However try do it for a Paul Carter 350 set.
try to get to 50 reps in 3 sets with 1 minute rest. First set really close to failure, second and third to failure. Maybe even go further on the third one with only partials. (Unless you’ll do shoulders tomorrow)
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I agree, there’s something about running that feels free. It’s simultaneously exhilirating and relaxing. When I’m not gasping and panting, that is 
Good call on doing 350 for the lateral raises. I’ll try that next time. And you’re absolutely right about sand hills being brutal. As long as they brutalize my fat storage, I’m ok with them.
That’s why doing it for shorter distances is great, when you can run 400 m and feel free you go for 600 then 800, 1km 1M only extending the distance when you’re not gasping for air right after.
My 1km at 4:30 was much more relaxed than the 1M yesterday, so I can’t start attacking the 2 km just yet. The 1M was really hard for the last 300 - 400 m.
Nice deadlift btw several triples at 265 is no joke.
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You make a good point. That’s the running equivalent of staying with one weight for a few sets until that weight becomes easy.
Thanks! I was doing sets of six to eight with that weight before tweaking my knee. On the flip side, I’m grateful I can even do deadlifts again. Some day, I plan to buy a good Olympic weight set or join another gym, and I’ll be able to move heavier weight. All in good time.
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6/3/19, Monday
Light road ruck
20 lb pack, 3.95 miles, 1:08:05
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6/7/19, Friday
Walk-Jog
24:33, 1.9 miles
6/11/19, Tuesday
Warm-up, BPA / DBs
2x red x 20 / 8 x 15 curls
2x red x 20 / 8 x 20 triceps ext
2x red x 20 / 8 x 15 laterals
2x red x 20 / 8 x 15 DB presses
Standing DB OHP
25 x 12
35 x 8
45 x 4
48 x 3
53 x 6
53 x 7
53 x 7
Wide neutral grip rows
85 x 8
105 x 5
125 x 8
135 x 8
110 x 12
110 x 10
Bulgarian split squats / deficit RDLs
bw x 8 / 110 x 8
10 x 8 / 125 x 8
20 x 8 / 140 x 8
This combo felt good for both my knees and my muscles, so it’s a keeper for now.
Push-ups on handles & feet elevated
30 x 12
30 x 13
30 x 12
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6/23/19, Sunday
Warm-up
Single leg plate curls - 2 x 15lbs x 15
Forward/side/backward step up - bw x1x10
BPA - 2x red x 20, 20, 15, 15
Curls/laterals/ tri ext /DB press - 1 x 8 x 15
Deep deficit deadlifts (bar at ankles)
135 x 10
155 x 6
175 x 3
195 x 3
215 x 3
235 x 3
255 x 3
275 x 3
275 x 3
275 x 3
I’m still rehabbing my knee so took these slow and mellow. I was pleased to find my bar can hold 275 with no problem.
Standing DB OHP
25 x 12
35 x 9
45 x 4
55 x 5
55 x 5
55 x 6
45 x 10
Felt great! Glad I stepped up to the 55lb DBs. The 45lb burnout set was a great finisher.
Towel pullups
bw x 5
bw x 5
bw x 4
55 x 15 (DB rows)
The towel was slippery and my grip gave out. Next time, I’ll try wearing a pair of work gloves with rougher palms.
Single calf raise / DB curls / DB tri ext
25 x 10 / 25 x 16 / 55 x 15
25 x 10 / 25 x 14 / 55 x 18
25 x 12 / 25 x 13 / 55 x 14
This was a 350-esque accessory triple set with 30 seconds rest between exercises. The weights were good for all the exercises (calves will take work) and I had a serious arm and shoulder pump by the end.
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I took off 1.5 weeks to let my knee keep healing and to reassess my reasons for exercising. Like @Frank_C was after his surgery, I’ve been feeling like I spend too much time focused on exercise. After some reflection, I found I’ve given it the wrong place in my life, both over- and under-valuing it.
I was overvaluing exercise by trying to derive my sense of worth, purpose, and identity from lifting and exercise culture. However, exercise didn’t create me, God did, and only God can provide for my heart’s deep needs. Looking to training to fill needs it can’t then caused me to undervalue its true benefits - enhancing physical health and cognitive and emotional well-being.
Now that I’ve regained perspective, I’m again looking forward to exercise. At this point, my program revolves around knee rehab and shoulder health maintenance. I’m inclining towards two full-body lifting sessions and two cardio days per week.
Thus far, the leg exercises that work with the knee are deficit deadlifts, RFESS’s, DB swings, RDLs, and calf work. They’ll comprise the bulk of my lower body training for a bit. Or maybe longer. Perhaps I’ll enjoy doing what I’ve been needing to and will stick with it for a good, long time (I’m looking at YOU, rear foot elevated split squats!)
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Glad you found some clarity my friend. Sometimes we need to stop and listen and we will hear the answer. Good luck with the rehab and keep updating on what you decide to do next with regards your training.
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RFESS might be one of the best overall leg developers. My quads and glutes are sore after doing them. They’re not always fun, but they’re beneficial.
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Great to read that you’ve figured out what to do TnT.
And it’s good that the knee behaves, keep working on it and you will succeed.
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Thanks, Simo! You’re right - sometimes the only way to find a needed answer is to pause and step back for a bit. As always, your twice-weekly workouts inspire me. I’ll catch up on your log soon and see if you made the leap to lifting three days a week.
Thanks Mort, I’ll keep on chipping away at the knee pain, one annoying, body weight step-up at a time.
On a more serious note, I read about your dad passing. You have my sincere condolences. May his memory be for a blessing.
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You’re right, RFESS are both annoying and beneficial, like most effective exercises lol. How’s your hip feeling lately?
I don’t have any pain with my current exercises. I haven’t done squats or deads on a long time though. Once this shoulder heals I hope to do deadlifts and power cleans. I might squat but it’s not necessary. My current leg exercises are sufficient.
I’m starting every workout with a rehab exercise, though. Pull days get the miserable SL glute bridge with 10 sec hold and push days get reverse and lateral lunges on sliders or step ups with slow eccentrics.