I am not going to be doing any cardio at the gym so long as I am waitressing. My knee is swollen and sore from the activities involved with serving. I don't want to push it, so I'll just consider waitressing my cardio. Because it is.
Weighed myself today. 151 lbs, this means I have lost about 5 pounds. Probably water weight from not being able to eat very much because of my shifts at work.
Seated rows (cable): 3 x 10/10/8 @ 70/70/80 lbs
Lat pull downs: 3 x 10 @ 70 lbs
High rows (cable): 3 x 10 @ 60 lbs
Legs... this was the first time I've attempted these in a while since I last re-injured my knee. My goal is to held build up the muscles surrounding my knee in hopes of some pain relief. I am going to use light weights to do this.
Leg press (lever): 3 x 12 @ 90 lbs
Lunges: 3 x 10/leg @ 20 lbs
Deadlifts: 3 x 10 @ 20 lbs
Squats: 3 x 10 @ 20 lbs
Leg extensions: 3 x 10 @ 15 lbs
Hanging knee raises: 4 x 15
V-tucks: 3 x 15
Leg lifts off decline: 3 x 10
Weighted crunches in roman chair: 3 x 10 @ 50 lbs
Weighted crunches on ball: 9?? these hurt my lower back too much
Cardio: waitressing tonight for 3-4 hours.