Weekly Workouts Recap

Hey guys! This week hasn’t been great as far as workouts go. My brother is in town so we’ve been doing a lot of touristy things and a lot of walking. Stay tuned next week for what we’ve been up to! It’s been so nonstop that I haven’t had a chance to write about it!

Monday (Physical therapy)

This was my last physical therapy appointment before seeing the specialist to check my progress. The swelling of my knee has reduced significantly and I can straighten my leg almost completely!

Tuesday (Rest day)

I went to the orthopedic doctor today for a check in. My physical therapist gave me a log of my progress to show him. I’ve been given another four weeks of physical therapy. I’m happy to continue going because I am noticing a difference. Unfortunately my entire day was spent dealing with insurance (joy) so instead of seeing the orthopedic doctor in the morning I ended up going late afternoon. The staff was so nice and understanding that they squeezed me in.

Wednesday (Hiking)

Okay, it wasn’t really hiking; it was walking. But a lot of it!

Thursday (Hiking)

Again, walking. Less that Wednesday but still a good amount!

Friday (Rest)

I was so exhausted from Wednesday and Thursday that I decided to let myself sleep in before work.

Saturday (Legs)

The orthopedic doctor told me to slowly try to get into my old workouts so I decided to try legs today. I’m not supposed to do squats yet so I tried out deadlifts. It was a terrible idea. My warmup was great but as soon as I added a little weight I got a sharp pain in my knee. I had to stop and I ended up just doing my rehab exercises.

Sunday (Chest and hiking)

I promise after today I’ll stop hiking because my knee hurts. But my brother is in town and we had to do some adventurous stuff! Right?

Barbell Bench Press

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

Dumbbell Flyes

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

I hope you guys had a better fitness week than me! I’ll be back on it next week!

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