Cardio: Walk to/from gym (2 miles) Bike: 20 minutes @ level 8 with a few intervals @ level 12
Weights: Hanging knee raises: 2 x 20 (regular), 2 x 20 (side-to-side) Barbell curls: 2 x 10 @ 30 lbs Half squats: 3 x 10 + 1 x 5 single leg quarter squats on the affected leg Vertical rows: 2 x 10 @ 33 lbs Incline bench press: 2 x 10 @ 45 lbs
Today: Walk to & from gym (2 miles/35 minutes-ish) 15 minutes bike (level 8 with 2 x 1 minute intervals @ level 12) 5 minutes Stairmaster @ level 7 (just seeing how the knee took to it.. it was okay) 10 minutes elliptical, resistence @ 8, ramp @ 6-8
Chest flies: 1 x 10 @ 20 lbs Chest press: 1 x 10 @ 20 lbs Hanging knee raises: 3 x 20 Crunches on the bosu: 3 x 10 Half squats: 30 Lat pulldowns: 3 x 10 @ 50 lbs Tricep pushdowns: 3 x 12 @ 20 lbs Incline bench press: 3 x 8 @ 45 lbs
Full leg stretch Calf stretch Quad stretch
Saturday: Walk to & from gym (2 miles/35 minutes) 20 minutes bike with 8 x 1 minute resistence intervals
Hanging knee raises: 2 x 20 (regular), 2 x 20 (side to side) Dumbell curls: 2 x 10 @ 10 lbs Barbell curls: 2 x 10 @ 25 lbs Leg press: 1 x 25 @ 90 lbs Standing on one leg on the bosu Crunches on the ball: 2 x 15
Friday @ physio: 15 minutes bike w/u (with 5 x 1 minute intervals @ 3KP resistence) Rolling out IT bands 30 half squats 30 hip abductions 15 step ups (new exercise: step up [with bad leg] on to a step and hold then step down) standing on one leg on a bosu
So, of course I paid the price for my marvelous workout on Saturday.. my knee was not happy with so much activity and was swollen yesterday and still a bit today. Physio says this will happen from time to time as the tissues respond to increases in activity.
Today at physio:
Bike: 20 minutes easy (1.5 KP resistence) Rolling out IT bands 30 half squats 30 hip abductions 5 x 30 sec standing on one leg on the bosu (getting better at it!) *new full leg stretch
My knee felt SO good at the gym today! I have permission from my PT to go "braceless" at the gym from now on. It was amazing how much more normal I felt without that thing on. I started doing a new stretch for my quad/top of my knee.. I lie on my stomach and with my legs at 90 degrees I cross my good leg over the bad one and gently push my heel toward my butt. It has helped a bunch. Even went down some stairs today without pain.
Cardio: Walk to & from gym (2 miles, ~35 mins) Elliptical (!!), 15 mins, incline 1-3, resistence 5-8 Stationary bike, 20 mins, levels 6-7
Weights: 30 half squats 5 x standing on one leg on the bosu Leg press: 30 reps @ 70 lbs, 15 @ 90 lbs Hanging knee raises: 3 x 20 (normal), 2 x 20 (alternating sides) Bicycles: 1 x 24 Incline bench press: 3 x 5 @ 45 lbs Lat pull downs: 3 x 10/10/6 @ 40/40/50 lbs Seated vertical rows: 2 x 10 @ 35 lbs Cable tricep pushdowns: 2 x 12 @ 30 lbs
Today was the best day all year! I had my 2 month follow up visit with the surgeon and she said I can start jogging!! I doubt if I will actually attempt this until the weekend or maybe next week, but I was so happy to get the go ahead!! She also said that I can wear heels, do leg extensions at the gym, and walk as much as I'd like. She bent my knee around and said the graft feels strong and my surgeon from home did a great job. Just what I wanted to hear. :)
At phsyio today: Bike: 20 minutes (5 w/u, 10 intervals (3 KP resistence), 5 c/d) Rolling out IT bands 30 half squats 5 balancing exercises/leg (standing on one leg) 30 hip adductions
Random observation: the gym is probably the only place where people don't gawk at my knee brace. Instead, there seems to be a silent acknowledgement from fellow athletes that they know what happened to you and it sucks.
Bike: 5 minutes warm/up (no resistence) 10 minutes intervals (30 seconds light resistence/30 seconds harder) 5 minutes cool/down (no resistence)
hanging knee raises: 2 x 15 crunches: 2 x 15 bicycles: 1 x 15 (knee did not feel great doing these) dumbell curls: 2 x 12/10 @ 10/15 lbs skull crushers: 2 x 12 @ 15 lbs dumbell bench press: 3 x 10 @ 30 lbs seated row: 3 x 10 @ 25 lbs
I did a lot of walking today. Probably 30 minutes.
I am a 3rd year law student with a nutrition background conquering my fears and balancing all of the things I love! I use this blog to track my training daily.
My Personal Bests
Half Marathon: 1:59:25
Sprint Triathlon: 1:39:27 (.750km swim + 20km bike + 5km run)