Up Up and Away

     We couldn't get to the gym last night because Em had some dental appointments to go to. It feels good to be back into a routine of lifting and I like that feeling I get when I have to miss a day. It's like missing out on going to the playground. To me, it means that the gym is once again back in my blood.

      Still no movement on the scale but in general, I do feel much better. My energy has improved and my pain level has decreased. Walking down stairs without stabbing pain is a beautiful thing. My knees are not 100% pain free or "normal" but I know that's an unrealistic goal. For instance, tonight getting up from the bench, my left knee pulled weird and was tight feeling the entire time we were working out. It felt fine doing all the squats and lower body work, so maybe it's just still tired from that. I'm not sure but it's certainly not debilitating.

     My goal was to get in better shape overall and to also rehab my knees as much as possible to avoid any sort or surgical intervention. While that may very well be an option years down the road, I think I'm moving in the right direction and making good progress. All that being said, here's what got done tonight:

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OVERHEAD PRESS:

(bar x10) 2x STRICT

50lb x5 2 were STRICT, from here on out they were PUSH PRESS

(55lb x5) 2x

*There was no improvement over last week. I probably could have pushed myself more. I'll make a point to go heavier next time.

SINGLE ARM LAT PULL DOWN:

These were performed by doing 10 at full ROM and then 10 little "half pulls". I'll link to the video that used at the end of all of the notes to explain it better.

40lb x10 / pulse x10

(45lb x10 / pulse x10) 2x

INCLINED DB PRESS:

10lb x10

*These were much too light and I don't know why I chose to start with them lol.

15lb x10

20lb x10

( 30lb x5) 3x

INCLINED DB PULLOVER:

15lb x10

*Again, much too light to start with.

(35lb x10) 2x

INCLINED DB CURLS:

(20lb x10) 3x

DIVERGING LOW ROW:

70lb x10

80lb x10

90lb x10

DIPS:

(90lb x7) 3x

WIDE GRIP PULL UPS:

105lb x8

90lb x4, 105lb x5

105lb x4, 1.5

You can click here to watch the video where I got the exercises for tonight. I did forget one - the cable lateral raise. I'm definitely adding that in the next time!

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     I was absolutely dusted after that. I went home, ate some porkchops and veg and now I'm sitting typing this up. I'm feeling like having a good cup of coffee and watching some trash tv with my dog (and Frankie too 😉).