I got in another bike ride yesterday of about 10 miles.  Felt good! Seems to help loosen up the knee. I walked my dog along a trail next to a creek. I managed to successfully navigate various rocks, roots and other things that typically appear near trails. More evidence of success. Here’s my workout for today:

• Rower: 1000m
• Warm-up circuit: 3 x
  • Band walks
  • 3D lunge: Can’t really do this full bore but did what I could.
  • 1 – leg squat: Can’t go very deep on right
• Deadlift: 135 lbs. x 5 – 155 lbs. x 5 – 185 lbs. x 5 – 205 lbs. x 5 – 245 lbs. x 5 reps x 2 sets
  • by far the heaviest weight lifted since the ACL tear
  • felt good!
• Super set
  • Stability ball leg curl: 12 reps x 4 sets
  • kettlebell windmill: 35 lbs. x 5 reps x 4 sets
• Step-ups: no weight x 12 reps x 3 sets

I love deadlifting and today it was very enjoyable to lift something moderately heavy. Tomorrow is pull-ups and push-ups.