It was almost 10 years ago today that I had my 4’th surgery on my right knee..am I headed for surgery no. 5? Last night, I had the “usual soreness” but then, upon getting out of bed to head to the bathroom, I felt pain radiate down my shin..up high…from the knee and I felt a bit unsteady on it.
It is walkable; I took some naproxen last night (2 am?) and again at noon today and feel ok; there was very mild swelling and very light warmth. But that radiating pain bothered me; no running for a while and I’ll keep whatever walking I do to short, manageable distances..maybe do some indoor cycling and stiff legged deadlifts.
Here you see what I used today (though I took the dumbbells outside; steps were fine) and I did use the trap bar on Saturday (222 is on the bar; 10 dead lift reps) That, plus the “playground for chins, pull ups, dips and pushups) constitutes my “resistance training gym.”
The racks, bench and dumbbell handles came from March when I knew gyms would close (and the pull up station); trap bar and bumper plates came from early this year just to do on my own. Metal weights and bars: came from 1984. Still useful for me, though a really strong person (who, say, uses 400 lb) would need more weight plates and a better Olympic bar.
Oh, the folding chair: it held me when I weighed 300+ lb, so it easily holds me plus the 90 lb barbell that I use.
Note: weight workout took 80 minutes from the start of pull ups to putting away all the weights; getting the weights out there takes another 10-15 minutes or so.
pull ups: 6 sets of 5, 10, then 2 more sets of 5, plus another when I got outside again. Did rotator cuff stuff. Focused on getting my chin over that bar.
bench press: 10 x 132, 3 sets of 5 x 166 (80 kg), with butt firmly planted and NOT lightly touching. These were harder than I expected.
seated shoulder: (count bar with collars as 12 kg) 10 x 70 (32 kg), 10 x 79.2 (36 kg), 8 x 83.6 (38 kg)
outside: 5 chins (already counted), 3 sets 8, 10, 8 of dumbbell shoulder presses (hands rotated inward) 35.4 lb (16.1 kg)
rows 4 sets of 10 each arm with 60? (57.4 lb? 26.1 kg)
push ups: below the handles, 3 sets of 10
That’s it..some experimentation.