September 9, 201015 yr Oh boy, I should bookmark this thread:30 Cadence pushups75 Curl ups (2 minutes)9:56 Mile and a half at 4,000 ft. above sea level (I'm used to sea level)Tomorrow lifting legs.
September 10, 201015 yr Yesterday-Bench pressoverhead tricep push on cableshoulder shrugsoblique bends w. dumbbellbench pectoral fliesTricep pushdownchest press on cabletricep dip machinebit of ab stuffA few pushups
September 15, 201015 yr Author Admin Also, I found a decent page with various exercises. Exercise & Muscle DirectoryHeck, make a topic and pin that link.
September 15, 201015 yr Author Admin Did 400 calories on the elliptical, followed up by a mile on the treadmill with no major pain in full stride. That is the first time I have been able to run like a human and not a hobble like a robot since January! If I can maintain that for another 2 weeks or so, I will attempt to get back on the field.
September 16, 201014 yr Congrats Aaron, keep it up!Yesterday was legs day.Incline leg pressDonkey calf raisesleg extensionhamstring leg curlsquatlunges40 pushupsab stuff~12 pullups
September 16, 201014 yr Today:lat pulldown (both in front and back of head)dumbbell curlsbent over rowside shoulder raisesfront barbell shoulder raisesbicep curl machine15 pullupsDecline back extensionab stuff
September 16, 201014 yr Burn out on dips to burn out of pushups to burn out on inclined pushups, had to get 60 reps added together (2 times through)Burn out on pullups to burn out on upside down pullups on a bar (don't know what they are called) to burn out on triceps with a 35lb weight (2 hands) have to get 30 reps added together (2 times through)Curl-ups laying downhill in sets of 25/20/15/10Parallel raises downhill 10 times of up hold for 3 secs down100 neck-ups facing up, 100 on hands and knees 50 on right side, 50 on left side2 mile run under 15mins.That was today.
September 16, 201014 yr I've never thought of burn outs before Dutchie. That sounds like a good idea to mix things up.
September 16, 201014 yr I've never thought of burn outs before Dutchie. That sounds like a good idea to mix things up.Oh yeah, and you can definitely feel it. The key is to go go go, no rest. Just jump into the next thing, then rest once you hit your number of reps. As in between sets.Lifted arms and chest today.
September 17, 201014 yr Yesterday:Incline benchtricep pulldownmilitary pressdecline benchLaying overhead tricep extensionsitting pectoral flytricep kick-backa few pushupsab stuffRan 1.5 miles in 11 minutes. Thought I was going faster than that, but oh well. Hadn't run but once in the last two weeks.
September 19, 201014 yr Treadmill - 1 mile @ 3 MPH, 3% inclineUpright Row Reps 12 Sets 2Skull Crushers Reps 12 Sets 3Front Raises Reps 12 Sets 2Rear Raises Reps 12 Sets 2Air BikeReps 20 Sets 3Barbell Curls Reps 12 Sets 3Hammer Curls Reps 12 Sets 2Arnold Press Reps 12 Sets 2Bench Press Reps 10 Sets 4I think I might actually be getting into shape Decided to stop concentrating on legs since they're basically strong enough to mule kick a chihuahua across three countiesTreadmill is definitely helping the right knee and ankle get back to normal, although the people I've talked to with similar knee/ankle problems seem to feel that they've never quite gotten back to 100%; we'll see...
September 21, 201014 yr Yesterday-Squat Seated calf raiseslying leg curllungeleg pressplyometric jumps onto boxesab stuff20 fast pushups
September 22, 201014 yr Yesterday-Fixed lat pulldown machinedumbbell curlsshoulder raises both front and sidedeadliftdorsi flexor machineseated rowshoulder dumbbell pullupsbicep curls in the middle of the cable machine using both sides up near my headC-sit legs out and up ab workoutpullups-pushups-pullups-pushups succession as fast and as many as I could doRan 1 mile doing interval sprints
September 22, 201014 yr I've worked quite hard the last 1.5 years or so trying to gain muscle, and while it has worked a bit (maybe 7-8 lbs), it just doesn't seem in my destiny to get really strong. So I think I'll just keep lifting to keep my strength up, but do more cardio now. City league basketball starts in 3 weeks and I want to be able to play the whole game and run everybody all around the court. I'll probably start doing Insanity DVDs again as those really helped me last time I did them during basketball season, as well as do more interval sprints for basketball-type conditioning.Just not totally looking forward to starting Insanity. There's a bit of a mental block in my head to start because I know how hard they are. Plus it'll really be a test for my knee. I'll have to take it slow with the side-to-side movements.
September 22, 201014 yr Author Admin Easy if anything thing at all, with the side to side, that will be the most dangerous to the repaired knee.
September 23, 201014 yr Author Admin Tonight:400 calories on ellipticalfollowed by1 mile, near what felt like full clip running like a human again. Moderate pace though. I want to get back down below 8 minute miles again when I am back to what will be the new 100%.
September 23, 201014 yr Yesterday: (I always post the day after for some reason)Bench pressTricep pulldown with flat barmilitary press w. dumbbellsincline bench w. dumbbellslaying over-the-head tricep extension w. barbellshoulder shrugscable machine decline pectoral fliestricep pushdown w. ropeab stuff20 pushups
September 25, 201014 yr No workout friday, and nothing to come monday.Got a PT test Wednesday, and need to rest up. Friday I FRY my legs (usually takes me till tuesday to get back to normal)And monday is arms and chest.J
September 27, 201014 yr Today I decided to time my mile, haven't done that in quite a few years. 6:25. Not too bad. I must just not be built for distance.
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