3/19/14 Workout


Happy happy joy joy!! Grins all around, etc!  I got in a workout and it wasn’t half-bad.  (Maybe just 1/4 bad since one limb is offline.) Prior to the workout though I did some range-of-motion (ROM) work yesterday simply to expand the amount of movement available to my knee.  Essentially all I did was bend and straighten my knee back and forth working into the tightness I felt. I am definitely moving better today. Here’s what it looked like:

  • Barbell press: 95 lbs x 5 x 5
  • Good morning: 95 lbs x 3 x 10
  • Pushups (did a bunch of these yesterday too.): 3 x 10
  • Pull-ups: 5 x 5
  • 1/2 kneeling twist: 2 x 10 twists
    • kneeling is actually OK on the knee
    • hands across the chest
    • rotate from left to right
    • keep base as narrow as possible w/o losing balance
  • Pistol squat to bench, left leg only: 3 x 6
  • Bird dog: 2 x 10 w/3 sec. hold
  • 1-leg balance on right leg: Worked for about 5 x 30 sec
  • Terminal knee extension w/band.  Here’s a video:

Overall, I’m very pleased with today’s activity. I felt like I did something and my knee is working fairly well all things considered. I have two main goals here: 1) Keep my healthy parts strong and mobile and,  2) maintain as much mobility and muscular activity as I can on the hurt leg. Very likely I’ll be getting surgery (When?  I have NO IDEA!!!  ARRRRGH!) and there will be quite a bit of muscular atrophy and weakness. I’m trying to front-load all the strength I can. I may get on a recumbent exercise bike today or tomorrow.


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