HealthyFitGuy.com

Well, the knee was still bothering me a little bit today, so I took it easy on the treadmill again. I added in one extra exercise into my back/should/abs routine for strength training. Here’s what the workout looked like:

Cardio:
Treadmill Run for 30 minutes -1.78 miles - 273 calories burned.

Strength Training:

Seated Lat Rows:
Set #1 - 100 lbs x 8 reps
Set #2 - 100 lbs x 8 reps
Set #3 - 100 lbs x 8 reps

Rear Deltoid Rows:
Set #1 - 100 lbs x 8 reps
Set #2 - 100 lbs x 8 reps
Set #3 - 100 lbs x 8 reps

Dumbell Shoulder Presses:
Set #1 - 40 lbs/side x 8 reps
Set #2 - 40 lbs/side x 8 reps
Set #3 - 40 lbs/side x 8 reps

Big Rubber Ball Sit-ups: 25 reps

I also started implementing the basics of my diet. Here’s what I had today:

Breakfast:
Nothing

Lunch:
Vegetable Soup

Dinner:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, pumpkin seeds, pine nuts, flax seed
Bowl of Pacific Brand Organic Tomato Soup

Snack:
Organic Apple

One thing I definitely need to get better at is drinking more water. I didn’t drink any pop or tea or anything with sugar in it, but then I also didn’t drink any water all day. Need to get into that habit.

Today while running up the stairs I misjudged a step and had to kind of hop to regain my balance and I did something to my knee and kind of tweaked it just a bit. It seemed fine after a few minutes, but later on at night before I was going to get on the treadmill it started to feel kinda iffy. When I put weight on it I could feel it hurt in a weird way.

For a moment I thought about skipping my run on the treadmill today, but then I quickly squashed that thought out of existence. I made a commitment to myself and I’m going to stick with it. I did want to be smart about it though, as there is no point getting an injury just four days into my exercise plan.

So I got changed into my workout clothes and I really stretched out my knees and just warmed them up with some stretches we’ve done in my martial arts training. Within a few minutes my knee was feeling much better. I decided to take it easy anyways and just start the treadmill slow and gradually increase the pace after my workout. Halfway through the run though I felt that there was no problem and my knee was fine.

Crap, I forgot to stretch it out after my workout so I’m going to do that right now.

Ok, done. Definitely feels better.

The rest of my workout went fine.

Bench Press:

First Set: 100lbs x 8 reps
Second Set: 100lbs x 8 reps
Third Set: 100lbs x 12 reps

Bicep Curls:
First Set: 40lbs x 10 reps
Second Set: 40lbs x 8 reps
Third Set: 40lbs x 12 reps

Tricep Reverse Curls:
First Set: 20lbs x 8 reps
Second Set: 20lbs x 8 reps
Third Set: 20lbs x 12 reps

My bench press felt really good on the last set of 12. I could really feel the burn. 100lbs is not a big weight for me, but I’m just getting back into weight lifting so I want to take it easy to start. I’m in no rush.