Weekly Workouts Recap

Hey guys! Another week in the books! I’m working on getting stronger and healing my knee!

Monday (Rest)

I spent the entire morning waiting to pick up my MRI results so I could take them to the specialist. I love waiting in doctors offices. After I finally received them I had to rush home and get ready for work.

Tuesday (Rest)

I went to the specialist today. Wow what a difference! The entire staff was amazing! I had some X-rays done and the doctor pointed out that my left knee cap is in the wrong place.

My lateral muscles are stronger than my inner leg muscles and they pull my knee cap out of place. My knee cap is sitting and grinding on bone. He said that’s where the majority of my pain is coming from. The meniscus tear should heal on its own with physical therapy but I have to focus on my knee cap area. Physical therapy here I come!

Wednesday (Physical Therapy and Chest)

I had my first session of physical therapy today. I was there for about two hours in total. I had a physical examination, they did some electrical stimulation, massaged my knee and had me do several exercises. I did some weightlifting (light weights at 30 reps), did the bike for six minutes and worked on balancing exercises. The entire staff was amazing and I’m looking forward to fixing my knee!

I came home feeling great and, after I broke my fast, I decided to get a workout in.

Barbell Bench Press

  • Set 1: 75 lbs for 8 reps
  • Set 2: 85 lbs for 6 reps
  • Set 3: 90 lbs for 3 reps
  • Set 4: 95 lbs for 2 reps
  • Set 5: 100 lbs for 1 rep
  • Set 6: 100 lbs for 2 reps

Close Grip Barbell Bench Press

  • Set 1: 65 lbs for 10 reps
  • Set 2: 65 lbs for 10 reps
  • Set 3: 75 lbs for 8 reps
  • Set 4: 80 lbs for 6 reps

Dumbbell Flyes

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

My husband came home at the end of my bench set and scolded me for not trying harder on my one rep of 100 lbs. Then he offered some advice on how to arrange my workouts. He told me to start pyramiding down instead of up because I’m burnt out by the time I’m hitting 100 lbs. True. I’ll be reorganizing my workouts moving forward.

Thursday (Physical Therapy)

I had to go in to physical therapy again today. More working my legs with light weights and they put me on the elliptical this time for 10 minutes (boo!). That’s the most cardio I’ve done in years and when I got off my knee was not having it. Bad idea, guys.

Friday (Shoulders)

Just a quick workout before work.

Barbell Shoulder Press

  • Set 1: 60 lbs for 6 reps
  • Set 2: 55 lbs for 7 reps
  • Set 3: 45 lbs for 10 reps
  • Set 4: 45 lbs for 10 reps

Dumbbell Lateral Raise

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Dumbbell Rear Delt Flyes

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Dumbbell Skullcrusher (single arm)

  • Set 1: 10 lbs for 8 reps
  • Set 2: 10 lbs for 8 reps
  • Set 3: 10 lbs for 8 reps

I think it’s about time for me to buy some 20 lbs dumbbells, guys.

Saturday

I was going to go to yoga today but I woke up with my knee throbbing. I worked on my physical therapy exercises at home and I took a walk during my lunch hour which turned out to be a terrible idea.

Sunday (Chest and Shoulders)

I woke up super late this morning so my workout had to be extra quick before work! I’m switching up my sets to do a reverse pyramid style. After a warm-up, my first set will be the heaviest hitting 4-6 reps and, once I hit 6 reps I’ll up the weight. Same goes for my other sets hitting 6-8 reps and then 8-12 reps.

Barbell Bench Press

  • Set 1: 90 lbs for 7 reps
  • Set 2: 80 lbs for 8 reps
  • Set 3: 70 lbs for 12 reps

Barbell Shoulder Press

  • Set 1: 65 lbs for 4 reps
  • Set 2: 55 lbs for 8 reps
  • Set 3: 50 lbs for 10 reps

Dumbbell Later Raise

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Dumbbell Rear Delt Flyes

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

I realized after I did my first set of bench press that 90 lbs was too light. Based off of my other workouts I didn’t think I could do 6 reps with 90 lbs but I didn’t take into account that I had been tiring myself out by that time. I’ll have to jump weight next workout.

I’m finding myself torn between wanting to push myself and taking it easy for the sake of my knee. I’m still trying to find the balance between the two. My physical therapist says that I should be back to normal workouts in six weeks!

Be well!

12 thoughts on “Weekly Workouts Recap

    1. Oh no!!!! Did it take two years for your other ankle too? That’s so awful! I hope you’re all healed now!
      Yes it’s very hard to accept I can’t do a lot of things now. I have to be smart about it so I don’t injure myself further!

      Like

  1. I hope your knee gets back to normal soon! I have a bad wrist so I can relate somewhat to the frustration, half the time I can’t do push-ups or anything that puts my hand at a 90 degree angle.
    If you’re thinking about upgrading your weights I highly recommend powerblock dumbbells! It’s a pair of dumbbells that are adjustable so you can easily change increments. I have the sport 24 set which adjusts in increments of 3 lbs up to 24. It’s a bit of an initial investment but it saves so much money and space in the long run. It’s nice because I can slowly bump up my weight without needing to buy all these different free weights 😀

    Liked by 1 person

    1. That’s a great idea! I just have to convince the husband to let me spend more money 😂 He should be fine with it since it’s for the gym! Thanks for the recommendation! 😊
      Oh no wrists are hard! I broke each of my wrists twice when I was little and I still have problems with them too! What happened to your wrist?

      Like

      1. Lol! It’s definitely worth it if you plan on using them lots, it still beats the cost of a gym membership over the course of a year 😄
        Oh no that sounds awful! It’s kind of gross but I have a cyst right in the middle of my wrist. They drained it once but the fluid came back 😥

        Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s