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Happy end of work week, Friday, to our community! Yesterday, I did the most strenuous workout in 8 months at the LA Fitness Gym. My knee was feeling strong, so I decided to give it a whirl. I completed the following workout, and am pretty beat today. Have a great day, and enjoy the videos! 10 PUSHUPS- 12 PUSHUPS 22KILL! TREADMILL-5 MIN. WALKING at 3.5 speed/ 8 min. RUN at 4.5 speed/ 5 min. WALKING 3.5/ 2 min. WARMDOWN Maximum Heartrate 162 BPM! WEIGHTS:LEG PRESS(SEAT MOVE)100 lbs. 5X10 PRESS(FOOT MOVE)200 lbs. ROW PULL-100 lbs.5X10/CHEST FLEX-100 LBS.5x10/OVERHEAD P.50lbs.5X10 STAND.LEG LIFTS-4X10/LAT PULLDOWNS-100 lbs.5X10/BENCH PRESS-60 lbs.5X10/ 45/DEGREE BENCH-60lbs 5X10/MACH.BENCH FLEX-90 lbs. 5X10 WHERE DID THE DAYS GO?-GLORY DAYS! BRUCE!"Yes, their sharing a drink they call loneliness, but it's better than drinkin' alone" . PIANO MAN-BILLY JOEL!
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117.9 kg
Lost so far: 4.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2618 kcal
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Fat: 142.45g | Prot: 113.14g | Carbs: 244.58g.
Breakfast: English Muffin, Pistachio Nuts, David Seeds Pumpkin Seeds, Great Value Cashew Halves & Pieces. Lunch: Great Value Crescent Roll. Dinner: Pop Weaver Light Butter Microwave Popcorn, Reduced Fat Latte Coffee, Starbucks BBQ Beef Brisket on Sourdough. more...
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Losing 9.5 kg a Week
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 Comments
Thanks everyone, wow, I appreciate all the input! The problem is it takes awhile to recover. Today reminded me of how tired I would be, before I hurt my knee. I think I would like to workout more, and have a better recovery, maybe that is what being in shape is about, but I will continue, when I can, and see if things improve.
11 Jun 16 by member: warrenwinter
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Hey Warren, a suggestion based on your comment above...instead of walking/running on the treadmill, try using an elliptical and varying rpm to get your sweat on. I've got a bad knee too from a bad accident in 1997, much rehab after, then for rebuilding my leg muscle strength a six month workout program with at that time a new piece of equipment, the elliptical. Since then that has been my main piece of conditioning equipment (worn out two commercial units). It is very "knee friendly" and has allowed me to stay in really good cardio shape - even when I was carrying extra weight. The elliptical's Low Impact Steady State as well as HIIT cardio work is very easy on the knee and you can tailor your workout to whatever heart rate goals you want...good luck mate, hope you find it as effective for you and your knee as I do!!
11 Jun 16 by member: Steven Lloyd
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@WW "Recovery" is a direct function of not just conditioning, but also hormone levels....
11 Jun 16 by member: jimmiepop
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Thanks Steven, and I see all those people on them. I agree with you. I need to switch over. I just have always been a runner, and remember running college track, so it is difficult to make the transition, but I know you are correct. I don't want to hurt it again either. I will check it out next trip. Thanks for the knowledge! I know you and Mahjohn are spot on. Thanks!
11 Jun 16 by member: warrenwinter
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I'll PM you a really effective but very doable elliptical program...for us heavier folks we are just going to kill our knees if we run now. I also incorporated Fat Burning endurance training last fall...not recommended until you have a proper leg strength-endurance-cardio base though, sucks a Ton of energy out of the system, need lots of recovery time.
11 Jun 16 by member: Steven Lloyd
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Sounds great, Steven! THANKS SO MUCH!
11 Jun 16 by member: warrenwinter
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warrenwinter's Weight History
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