09 May 2013

Rode the British Falcon for twelve miles this afternoon on the Pinellas Trail. Bike riding is always good cardio. The replaced right knee felt no strain or pain. And, if I can get a riding partner, will ride north to Crystal Beach next Monday afternoon - this is always a fun ride of twenty-eight miles round trip.

10 May 2013

Pulls - HS Ground Base High Pull

Pre Pump Unilateral HS Low Row - one set per of 10/5/5 reps with 70 per side.
Pre Pump Unilateral HS Pulldown - three sets of eight reps with 55 per side.
Ramp tp Max Baseline (BL) - one set of three reps per with 35/45/55/65/75 per side.
Cluster - three sets of five reps with 70 per side.
Ramp @ 87% BL - three sets of two reps with 65/70/75 per side.
Cluster - two sets of five reps with 70 per side.
Ramp @ 87% BL - three sets of three reps with 65/70/75 per side.
Cluster - one set of five reps with 75 per side.
Max Reps - one set of fifteen reps with 70 per side.
Battle Rope @ 60 seconds per set - threesets of 49/52/56 reps per.

28 miles round trip on a bicycle. Jeez, I can't do that with no knee problems.

11 May 2013

Bi's, Tri's, and Low Back.

Standing DB Hammer Curls - four sets of ten reps with 25's, 30's, 35's, and 40's.
Rope Pushdowns SS EZ Bar Curl - ten SS reps per with 70/70/, 75/75, and 80/80.
LF Cable Cambered Bar Pressdowns - four sets of ten reps with 70, 80, 90, and 100.
EZ Bar Skull Crushers - four sets of ten reps with 70, 80, 90, and 100.
BB Good Mornings - four sets of ten reps with 65, 75, 85, and 95.

12 May 2013

Abs & Forearms

Weighted Cable Side Bends - per side full ROM, five sets of fifteen with 85.

Standing Cable Crunch SS Weighted Swiss Ball Crunch SS AB Rollouts - 5 sets @ 20 reps w/90 SS 5 sets @ 20 reps w/50 lb DB SS 5 sets @20 reps w/BW.

Arm Wrestling Curls - four slow sets of ten reps per arm with 55/65/75/80.

Forearm Standing BB Preacher Curls - four sets of ten reps with 40/50/60/70.

12 May 2013

Went back to the gym late this afternoon and did thirty minutes on the treadmill. Kept the BPM at 119 for twenty minutes, so got just enough fat burn to not have an adverse impact on the lean body mass. Been three hours since returning home and the replaced right knee feels just fine.

13 May 2013

Push - slight Incline Chest Press from pins with Smith.

Pre-pump DB Squeeze Press - one set of 10/5/5 reps with 50's.
Pre-pump Pec Dec- three sets of eight reps with 135.
Ramp to Max Baseline (BL) - one set of three reps with 110/130/150/170.
Cluster - three sets of five reps with 155.
Ramp @ 70% BL - four sets of two reps with 130/140/150/160.
Cluster - two sets of five reps with 150.
Ramp @ 70% BL - four sets of three reps with 130/140/150/160 and missed 170.
Cluster - one set of five reps with 155.
Max Reps - one set of nine reps with 145.
Straight Leg Raise - three slow sets of 20 reps per.
HS MTS Shoulder Press - four sets of eight reps with 60/70/80/90 per side.

14 May 2013

Pulls - HS Ground Base High Pull

Pre Pump Unilateral HS Low Row - one set per of 10/5/5 reps with 70 per side.
Pre Pump Unilateral HS Pulldown - three sets of eight reps with 55 per side.
Ramp tp Max Baseline (BL) - one set of three reps per with 90/115/135/160 per side.
Cluster - three sets of five reps with 145 per side.
Ramp @ 70% BL - three sets of two reps with 135/145/155 per side.
Cluster - two sets of five reps with 140 per side.
Ramp @ 70% BL - three sets of three reps with 140/150/160 per side.
Cluster - one set of five reps with 145 per side.
Max Reps - one set of sixteen reps with 135 per side.
Weighted Swiss Ball Crunch - three sets of twenty reps with a 50 lb DB.

Poundage went up significantly as, when stacking the weights, now utilizing the higher outside extensions as opposed to the lower inside extensions. Previously had used as much poundage as the lower inside extensions would permit.

15 May 2013

Legs

Ninety degree Knee Bends with Swiss Ball - four sets of ten reps with bodyweight.
Unilateral Leg Extensions - four sets of ten reps with 50, 57, 65, and 72.
Unilateral Laying Hamstring Curls - four sets of ten reps with 30, 35, 40, and 45.
Unilateral Seated Hamstring Curls - four sets of ten reps with 70, 80, 90, and 95.
Adduction - four sets of ten reps with 225, 235, 250, and 265.
Abduction - four sets of ten reps with 195, 210, 225, and 240.
Unilateral Seated Calf Raise - four sets of ten reps with 35, 40, 45, and 50.
Standing Calf Raise - four sets of ten reps with 220, 240, 260, and 280.
Slightly-bent Smith DL - four sets of eight reps with 120, 170, 190, and 210.
HS Unilateral Leg Press - four sets of twelve reps with 15/25/35/45 per side.

Note: The Unilateral Leg Press is the first leg press since the full replacement of the right knee last September. Easily could have increased the poundage but common sense outweighed the male ego (for once anyway).

15 May 2013

Took a fast walk twice around the lake this late afternoon. Put a 25-pound weight in a backpack and moved out, with the entire walk taking about thirty minutes. Even though the legs were trained early this morning, the legs were most responsive to this fast walk. And, there were no sensitivities exhibited by the replaced right knee, which is still a major concern when the legs are trained.

16 May 2013

Push - slight Decline Chest Press from pins with Smith.

Pre-pump Unilateral HS Flat Chest Press - one set of 10/5/5 reps with 55 per side.
Pre-pump Unilateral HS Decline Chest Press - three sets of eight reps with 65 per side.
Ramp to Max Baseline (BL) - sets of 3/3/3/3/1 reps per with 110/130/150/170/180.
Cluster - three sets of five reps with 165.
Ramp @ 70% BL - sets of 2/2/2/2 reps per with 145/155/165/175.
Cluster - two sets of five reps with 160.
Ramp @ 70% BL - sets of 3/3/3 reps per with 145/155/165.
Cluster - one set of five reps with 155.
Max Reps - one set of twelve reps with 145.
Battle Rope @ sixty seconds per set - three sets of 42/48/46 reps per.

Did a slight injury to the left shoulder during today's training. A mild pain but a strong discomfort.

16 May 2013

Returned to the gym early this evening and performed twenty minutes fat burn on the treadmill. Kept the angle at three and the speed at level five. Always had the utilization at a reasonable level without endangering the replaced right knee.

17 May 2013

Pulls - HS Ground Base High Pull

Pre Pump Unilateral HS Low Row - one set per of 10/5/5 reps with 70 per side.
Pre Pump Unilateral HS Pulldown - three sets of eight reps with 55 per side.
Ramp tp Max Baseline (BL) - one set of three reps per with 90/115/135/160 per side.
Cluster - three sets of five reps with 150 per side.
Ramp @ 70% BL - three sets of two reps with 140/150/160 per side.
Cluster - two sets of five reps with 145 per side.
Ramp @ 70% BL - three sets of three reps with 135/155/160/170 per side.
Cluster - one set of five reps with 155 per side.
Max Reps - one set of twenty reps with 135 per side.
HS AB Crunch Machine - three sets of twenty reps with 65/75/85.

With the exception of the Pre Pump sets, all weights or reps increased over the previous High Pull movement.

17 May 2013

For the first time in over two years went outside to run in the early afternoon, and knew I would be happy if I made it simply around the block (which approximates a quarter mile). To ride the bike for a few hours or to do twenty to thirty minutes on the Elliptical or the Treadmill at the gym is no problem, so the run timing challenge was to do it now. Been dreaming about running for a couple of weeks now, so thought this was a sign to go out and perform. Carried a cell phone and a cane should any problem arise with the replaced right knee.

Started out with a slow trot, but this was necessary to get the mind/muscle connection in sync. Throwing the right/left leg out and landing on the heel then pushing off from the ball of the foot time after time is challenging, but was done successfully after about thirty seconds. Once the sync was effective it was easier to increase the speed of both legs to a medium speed trot.

Kept the medium speed trot for the remainder of the event. Was holding a slight sweat and breathing somewhat heavier than usual (just as tad more than what you experience when you finish your max reps on Pushes or Pulls), and which indicates the cardiovascular system was reasonably tested. Really really wanted to do another lap of the neighborhood, but common sense told me to save it and do two laps tomorrow afternoon. Which I will.

you are absolutely right about the wrist. as you say, we are of the kind taht doesnt let that kind of stuff get in the way, but we have to realize that we take a heck of a lot longer to heal then we used to.
im gonna change my workout accordingly

18 May 2013

Bi's, Tri's, and Low Back.

Standing DB Hammer Curls - four sets of ten reps with 25's, 30's, 35's, and 40's.
Rope Pushdowns SS EZ Bar Curl - ten SS reps per with 75/75, 80/80, and 85/85.
LF Cable Cambered Bar Pressdowns - four sets of ten reps with 70, 80, 90, and 100.
EZ Bar Skull Crushers - four sets of ten reps with 70, 80, 90, and 100.
BB Good Mornings - four sets of ten reps with 70, 80, 90, and 100.

18 May 2013

Earlier this evening went for a trot around the block. As experienced yesterday evening, this is the second time I have been able to exercise the legs in this manner for over two years.

Was able to complete the quarter-mile trot in approximately four minutes, which was significantly faster than yesterday's trot. Again, a slight sweat covered my body, and the breathing was evidenced thereof.

Know this may sound strange to someone who has not had a bionic part (full right knee replacement) as a permanent part of their body, but to accomplish these short trots is a blessing you could only hope for in months past. The feeling of accomplishment is totally unreal.

19 May 2013

Abs & Forearms

Weighted Cable Side Bends - per side full ROM, five sets of fifteen with 85.

Standing Cable Crunch SS Weighted Swiss Ball Crunch SS AB Rollouts - 5 sets @ 20 reps w/90 SS 5 sets @ 20 reps w/50 lb Db SS
5 sets @20 reps w/BW.

Arm Wrestling Curls - four slow sets of ten reps per arm with 55/65/75/80.

Forearm Standing BB Preacher Curls - four sets of ten reps with 40/50/60/70.

Thanks. Those Mag-10 pulses twice a day seem to be working.

20 May 2013

Push

Pre Pump Db Squeeze Press - three sets of 10/5/5 with 50 lb Db's.
HS Unilateral Slight Incline Press - seven sets of eight reps with 45/55/65/75/85/95/105 per side.
Pec Dec - eight sets of eight slow reps with 75/90/105/120/135/150/165/180.
HS Unilateral MTS Shoulder Press - five sets of eight reps with 40/50/60/70/80 per side.
S/L Raise - three sets of twenty reps with BW.

Hurt the left anterior delt Sunday afternoon and had to make some adjustments. Not too painful, but enough discomfort to indicate a change in exercise movements was duly warranted.

20 May 2013

A few hours before sunset went for a trot around the block. This is the third time I have accomplished this quarter-mile trot since the end of last week. It has been three hours since and there is no indication whatsoever as to any warnings from the replaced right knee. And to that I feel real good.

One thing that was different with today's trot is the popping sensation that comes from the bionic knee. I can feel the pop, but there is no pain whatsoever. The strange thing is the left knee also pops, and it is louder than the right knee; yet again, there is no pain or discomfort.

21 May 2013

Pulls - HS Ground Base High Pull

Pre Pump Unilateral HS Low Row - one set per of 10/5/5 reps with 70 per side.
Pre Pump Unilateral HS Pulldown - three sets of eight reps with 55 per side.
Ramp tp Max Baseline (BL) - one set of three reps per with 115/135/160/170/180 per side.
Cluster - three sets of five reps with 160 per side.
Ramp @ 70% BL - three sets of two reps with 135/145/155/160 per side.
Cluster - two sets of five reps with 155 per side.
Ramp @ 70% BL - three sets of three reps with 135/155/160/170 per side.
Cluster - one set of five reps with 160 per side.
Max Reps - one set of sixteen reps with 145 per side.
HS AB Crunch Machine - three sets of twenty reps with 65/75/85.

Excluding the execution of the Pre Pump sets, all weights or reps on working sets increased over the previous High Pull movement.

22 May 2013

Legs

Ninety degree Knee Bends with Swiss Ball - four sets of ten reps with bodyweight.
HS Unilateral Leg Press - four sets of twelve reps with 35/45/55/65 per side.
Unilateral Leg Extensions - four sets of ten reps with 50, 57, 65, and 72.
Unilateral Seated Hamstring Curls - four sets of ten reps with 70, 80, 90, and 95.
Unilateral Laying Hamstring Curls - four sets of ten reps with 30, 35, 40, and 45.
Abduction - four sets of ten reps with 195, 210, 225, and 240.
Adduction - four sets of ten reps with 225, 235, 250, and 265.
Unilateral Seated Calf Raise - four sets of ten reps with 35, 40, 45, and 50.
Standing Calf Raise - four sets of ten reps with 220, 240, 260, and 280.
Slightly-bent Smith DL - four sets of eight reps with 120, 170, 190, and 210.

The leg press movement is still solid with the replaced right knee. Know much more weight could be used with this movement, but do not want to over-extend the progress.

22 May 2013

A few hours ago went for a slow jog around the quarter-mile block. Always carry a cane and the cell phone in case of unforeseen hurdles. Know there is some risk in these jogs, but believe the benefits gained will definitely support the overall long-term rehab of the right knee.