Todays workout was good, I kept my run light and did my best not increase my pace too much over the course of the run. I took a long warm up walk which seemed to help my knee during my run. I am icing now and I think so far it is feeling rather well. My first physical therapy session is tomorrow morning and I am hoping that it will be helpful, we will see. I will be sure and report back how the session went.
Have a blessed day everyone! Stay strong and keep pressing on
Daily goals –
1. Drink 1 gallon of water – done
2. Stay within caloric range and log calories – done
3. Spend at least 20 mins today stretching with foam roller – done
4. Ice for 20 minutes 3 times – done
5. Take all vitamins and supplements – done
Totals for the day –
Time – 105 mins
Calories burned – 1,092
Calories consumed – 1,871
Workout 1 – ST at gym with light walk/run on tread
Time – 42 mins
Calories burned – 356
Wide grip lat pulldowns – 4 sets
Sets 1-3 – 8 reps at 135 lbs
Set 4 – 6 reps at 135 lbs
Bicep curl to Arnold press – 4 sets of 8 reps with 25 lb DBs
Horizontal Body chops – 3 sets of 10 reps on each side at 37.5 lbs
Pushups – 20 reps
One arm DB rows – 4 sets of 8 reps for each arm with one 37.5 lb DB
Reverse fly on balance ball – 3 sets of 8 reps with 10 lb DBs
Standing leaning lateral raise – 2 sets of 10 reps for each arm with one 12.5 lb DB
Alternating front raise with squat hold on wall with balance ball – 3 sets of 20 reps with 12.5 lb DBs
Lateral raise with squat hold on wall with balance ball – 3 sets of 8 reps with 12.5 lb DBs
Workout 2 – Run/Walk outside followed by 700 yard swim
Time – 63 mins
Calories burned – 736
Run/Walk – 4.16 miles
Walk – Warm up, 2 min walk between run and cool down – .95 miles – 15 mins
Run – 3.21 miles – 33.36 mins/Avg pace – 10.39 mm
700 yard freestyle swim – 2 x 300 intervals with rest between and 100 yard cool down –
300 – 5:47 mins
Rest – 46 seconds
300- 5:43 mins
Rest – 45 seconds
Cool down 100 – 2:10 mins