Damn these Knees! ~ 61 days ~

[Qivalon]

Originally Posted by lance02

Keep up the great work Jim!

Thank you kindly!

Jim~

[Qivalon]

June 14, 2007

Hello All,

This was an enjoyable workout day for me today; sweet and simple.

Incline bench press – 3 sets for 10 reps at 90 pounds
Cable rows – 3 sets for 10 reps at 110 pounds
Split squats – 3 sets for 10 reps at bodyweight. Might I add in I actually managed to complete one set (both legs) without holding onto the wall.
Lateral raise – 3 sets for 12 reps at 8 pounds (this is harder than it looks on paper!)
Dumbbell upright row plus shrugs – 3 sets for 12 reps at 20 pounds
Dead lifts – 3 sets for 10 reps at 90 pounds (I love this exercise but I have to take it slow)
Dumbbell incline curls – 3 sets for 10 reps at 25 pounds
Triceps extension – 3 sets for 10 reps at 45 pounds

No abs work today

Enjoy,

Jim~

[James Newman]

Congratulations on the Split Squats. Nice workout. Short. Sweet. Efficient. Gotta Love it....

Newman

[Qivalon]

June 16, 2007

Hello All,

I never got to post yesterday’s cardio so I will enclose it with today’s workout

Cardio:

I am having a small love affair with the recumbent bike at my gym, but how I wish I could just run!

I managed a half hour on the recumbent bike for 10.5 miles, hopefully next turn I will up my level to 5 (out of 20).

Today’s workout:

Squat – 3 sets for 10 reps at 100 pounds

Incline DB flies – 3 sets for 10 reps at 25 pounds

Wide grip pull up/chin up – I am suppose to do 3 sets of wide grip pull ups for 10 reps but I only managed 2 sets of 5 reps but I did squeeze out 1 set for 10 reps in chin ups.

Travel lunge – Suppose to do 3 sets of 10 reps per leg, however I only managed 2 sets at 10 reps before my legs felt like wet pasta.

Military press – 3 sets for 10 reps at 70 pounds

Upright rows – 3 sets for 10 reps at 70 pounds

Concentration curls – 3 sets for 10 reps at 20 pounds (I threw this in for variety)

EZ-bar bench press – 3 sets for 10 reps at 80 pounds

Skiing squats – 3 sets for 20 seconds each (aiming for 30 seconds)

Seated leg curls – 3 sets for 10 reps at 95 pounds

Enjoy!

Jim~

Snapshot: I am taking the misses to our favorite winery www.pindar.net today, too darn nice of a day to be trapped indoors!

[lance02]

Looks like a nice workout. I hear you on the wet pasta feel in your legs -- I felt that today as well after doing some leg work.

You're cruising on the bike! That's cool.

Have fun at the winery.

[Qivalon]

Hello All,

Early morning cardio today, the gym is wonderfully empty at 7 AM on a Sunday!

I did a half hour on the recumbent bike and managed 10.2 miles while watching highlights of the Yankees beating the Mets.

Added some abdomen work:

Traditional crunch -- 1 set for 12 reps
Bent leg Knee raise -- 1 set for 12 reps
Oblique V-up -- 1 set for 10 reps (per side)
Bridge -- 1 set for 1 rep holding for 30 seconds (harder than it seems!)
Back extension -- 1 set for 12 reps (I need to add weight)

Enjoy!

Jim~

[lance02]

Sounds like a perfect time to hit the gym. Gotta like the quiet!

[Qivalon]

Hello All,

Today is June 19, 2007 and I took yesterday off to complete the rather large “Honey-Do” list.

Abdomen

Traditional crunch – 1 set of 15 reps
Bent leg knee raise – 1 set of 15 reps
Oblique V-ups – 1 set of 10 reps per side
Bridge – 1 set holding for 30 seconds
Back extensions 1 set of 12 reps with a 5 pound weight

Squat – 3 sets of 10 reps at 100 pounds

Bench press – 3 sets of 10 reps at 110 pounds

Wide grip pull ups – Suppose to be 3 sets of 10 reps, I managed 5/5/4 Grrr!

Upright rows – 3 sets at 10 reps with 70 pounds

Military press – 3 sets at 10 reps with 70 pounds

EZ-bar bench press – 3 sets at 10 reps with 80 pounds

Biceps curl – Suppose to be 3 sets at 10 reps at 80 pounds, only managed 10/9/8

Seated leg curls – 3 sets at 10 reps with 95 pounds

Enjoy!

Jim~

[lance02]

Hey, those pullup numbers are still decent, especially considering all the other resistance exercises you did.

[Qivalon]

Originally Posted by lance02

Hey, those pullup numbers are still decent, especially considering all the other resistance exercises you did.

Thanks!

Jim~

[Qivalon]

Hello All,


Cardio day at my local little gym (my condo associations gym) and managed a half hour of a good walking pace on a treadmill without pain.

These pain-free days are nice!

An added bonus I convinced my wife to go and she managed 15 minutes on the treadmill; it is a start!

Jim~

[Qivalon]

Hello All,

Exercises:

Incline bench press – 3 sets at 10 reps with 90 pounds

Cable rows – 3 sets at 10 reps at 120 pounds

Lateral raises – 3 sets at 12 reps at 10 pounds

Split squats – suppose to do 3 sets, but managed only 2 at 10 reps per leg. On the plus side all the sets were done without the aid of my hand on the wall/bar to hold me upright, a small victory for me.

Dumbbell upright row plus shrugs – 3 sets at 12 reps with 25 pounds

Dead lifts – 3 sets at 10 reps at 100 pounds

Dumbbell incline curls – 3 sets at 10 reps/arm with 25 pounds

Triceps extension – 3 sets at 10 reps with 50 pounds (for some strange reason I find this exercise easy to do)

No abdomen work today.

Jim~

Snapshot: Has anyone else noticed how insanely crowded the gym is right after work? Blech!

[Qivalon]

June 22 and 23, 2007

Hello all,

Yesterday was cardio day – 10.5 miles on a stationary recumbent bike in 30 minutes. Not too crazy about stationary bicycles but at least I got to see highlights of the Yankees game.

Today was weights day:

Squats – 3 sets of 10 reps with 100 pounds (the legs are getting stronger and the pain in the knees is minor)

Inclined DB flies – 3 sets of 10 reps with 30 pounds

Wide grip pulls ups – 2 sets of 5 reps with just my bodyweight, plus 1 set of chin-ups for 10 reps

Travel lunge – HA, I managed one of my first goals today! I actually made and entire set of traveling lunges (10 reps per leg) across the gym floor. It was ugly, and I was sweating as if I was in a sauna but I did it without holding onto anything. Sadly I only managed a half set more before my legs melted into play-do.

Military press – 3 sets for 9/8/8 (suppose to be 10) at 80 pounds

Upright rows – 3 sets for 10/8/7 (suppose to be 10) at 80 pounds

Concentration curls – 3 sets for 10 reps at 25 pounds

EZ-bar bench press – 3 sets of 10 reps at 80 pounds

Skiing squats – Eh, don’t ask. The knees rebelled after doing the lunges.

Leg curls – 3 sets for 10 reps at 95 pounds

Enjoy!

Jim~

[lance02]

Good news on the legs getting stronger -- it's working!

[Qivalon]

June 27, 2007

Hello All,

I have had two unplanned days off but darn if they were not worth it!

Here is my workout from this morning:

Traditional crunch – 1 set of 15 reps
Bent leg knee raises – 1 set of 12 reps
Oblique V-up – 10 reps per side
Bridge – 1 set holding for 30 seconds (I never imagined I could hold this position for 20 seconds much less 30!)
Back extensions – 1 set at 15 reps holding a 5 pound weight

Incline bench press – 3 sets at 10 reps at 90 pounds (this is due to increase next round)

Cable rows – 3 sets at 10 reps with 120 pounds (this is due to increase next round)

Split squats – Suppose to do 3 sets at 10 reps but the screws holding my knees together were complaining (it felt like someone kicked me in the shins) so I took it cautiously and did 2 sets of 10 reps.

Lat raises – 3 sets at 15 reps with 10 pounds

Dumbbell upright row plus shrug – 3 sets at 12 reps with 25 pounds (must increase this next round)

Dead lift – 3 sets at 10 reps with 100 pounds

DB incline curls – 3 sets at 10 reps per arm with 25 pounds

Triceps extensions – 3 sets at 10 reps with 50 pounds

Enjoy!

Jim~

Snapshot: I started my masters program yesterday which had me dancing around my living room!

[Qivalon]

Originally Posted by lance02

Good news on the legs getting stronger -- it's working!

Thanks, I almost cried when I made the last lunge (I blame the sweat in my eyes)!

Jim~

[Qivalon]

Hello All,

Too darn hot!

Sort of like wrapping a wet towel around your head and then sticking your head into the oven.

Managed to do cardio though!

15 minutes on an upright stationary bike and another 15 minutes on that stationary rowing device that no one ever uses but me.

Sadly, I have no distance readings as I did my cardio at my condo's cheesy little gym.

Jim~