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Worked out yesterday, and I am very glad I kicked it in gear. It really made a difference, and after, I was amazed my left knee was completely pain free, which shocked me, after hurting my knee and rehabbing it for 10 months. I never thought I would get this far without surgery. I am now getting in shape, as my maximum heart rate was not over 160 BPM, from the 12 minute run. The leg presses have really helped my knee. Have a great day and night!
TREADMILL-5 MIN. WALKING at 3.5 speed/ 12 min. RUN at 4.5 speed/ 5 min.
WALKING 3.5/ 5 min. WARMDOWN /Maximum Heartrate 160 BPM!
WEIGHTS:LEG PRESS(SEAT MOVE)160 lbs. 5X10 PRESS(FOOT MOVE)210 lbs. 5X10
ROW PULL-100 lbs.5X10/CHEST FLEX-100 LBS.5x10/OVERHEAD P.60lbs.5X10
4X10/LAT PULLDOWNS-70 lbs.5X10/BENCH PRESS-60 lbs.5X10/
45/DEGREE BENCH-60lbs 5X10/MACH.BENCH FLEX-90 lbs. 5X10
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118.8 kg
Lost so far: 3.6 kg.
Still to go: 0.9 kg.
Diet followed: Poorly.
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2295 kcal
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Fat: 107.62g | Prot: 113.32g | Carbs: 159.09g.
Breakfast: English Muffin, Toasted Whole Wheat Bread, Pistachio Nuts, Great Value Cashew Halves & Pieces. Lunch: Boston Market Meatloaf with Homestyle Mashed Potatoes & Gravy. Dinner: City Barbeque Beef Brisket, Coors Light Beer (Bottle). more...
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steady weight
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