Monday: Easing back into it

I had not exercised since Wednesday of last week.  This morning, I am back at work and I decided that I need to get back in the gym and see what I can do that wouldn’t screw up my knee.

I wore a elastic brace on my knee mostly to remind me to not do anything stupid.

First up, 40 minutes on the stationary bike.  Rolling hills program.  Level 12 for the first 20 minutes, then I got bored and increased it to 13.  That was a bit better.

screen-shot-2016-11-28-at-10-50-32-am

untitled11-28a

I’m gonna need to work a bit harder than that.

Then onto some strength work.

Chin ups
5 unassisted
4 x 3 (red band)

Good mornings
45 x 10
65 x 10
85 x 10 x 3

Barbell Rows
45 x 10
65 x 10
85 x 10 x 3

Standing Dumbell Press
2×25 x 10
2×30 x 10 x 3

Lat Pull Down (My shoulder hurt when I did these with a wide grip.  I’ll do it with a pull up grip next time)

Dumbell bench press
2×25 x 10
2×30 x 10 x 3

This was a pretty good session.  My knee was fine with pedaling.  And by going reasonably light in the strength exercises, I didn’t do any damage there either.

Tomorrow:  I have an appointment with the Orthopedist at 10:30 tomorrow morning.  I will probably do 40 minutes on the Stationary bike in the morning, and some core work.

 

 

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