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1. Single Ma
   VELO
   good 3.92 mi 00:30 7.8mph pace

   Slow ride b/c my knee still hurts, but I got through it.

   3 months ago

   • Comment

   • 

     Kia 7.
     Kia 7.

     Great work...way to push through. Take care of those knees and feel better!

     3 months ago • Like

2. Single Ma
   FIT
   good 00:20

   2x15: bicep curl, shoulder press, lateral raise, and tricep kickback with 5 lb dummbells.
   2x15: lateral pulldown and mid row with 10 lb weights on the machine.
   2x10: squats

   3 months ago

   • Comment

   • 

     Kia 7. Nice Job
     Kia 7. Nice Job:

     Nice weight work! I will be doing this myself later. Nice!

     3 months ago

3. Single Ma
   FIT
   good 00:30

   2x15: bicep curls, lateral raises, tricep kickbacks, tricep extensions, hammer curls, dumbbell rows, leg extensions, and hamstring curls using 5 lb dumbbells. 2x10 squats followed by shoulder, tric... read more

   2x15: bicep curls, lateral raises, tricep kickbacks, tricep extensions, hammer curls, dumbbell rows, leg extensions, and hamstring curls using 5 lb dumbbells. 2x10 squats followed by shoulder, tricep, quad, hamstring, calf, ITB stretching.

   3 months ago

   • Comment
4. Single Ma
   VELO
   alright 4.94 mi 00:30 9.9mph pace

   The bike is the only form of cardio exercise I can do, but even it was beginning to hurt my knee near the end. It's been nearly 8 months since my injury. Something is still lurking underneath the p... read more

   The bike is the only form of cardio exercise I can do, but even it was beginning to hurt my knee near the end. It's been nearly 8 months since my injury. Something is still lurking underneath the pain and I need to find a new doctor.

   3 months ago

   • Comment
5. Single Ma
   FIT
   great 00:20

   2 sets of 15 each: bicep curls, lateral raises, tricep kickbacks, tricep extensions, hammer curls, and dumbbell rows using 5 lb dumbbells.

   3 months ago

   • Comment
6. Single Ma
   walk
   good 1.5 mi 00:41 27:06 pace

   Perfect weather for a nice neighborhood walk. My goal was to walk at a pace my leg could handle for 30 minutes, but by the time I reached 30 minutes, I still had a little ways to go to make it back... read more

   Perfect weather for a nice neighborhood walk. My goal was to walk at a pace my leg could handle for 30 minutes, but by the time I reached 30 minutes, I still had a little ways to go to make it back home. Genius, I tell ya. :-)

   My quad and knee are a little achy, so I stretched and now I'm icing.

   3 months ago

   • Comment
7. Single Ma
   FIT
   alright 00:30

   PT exercises for my quad and knee using 5 lb ankle weights. Slow and steady improvement.

   3 months ago

   • Comment
8. Single Ma
   VELO
   great 5.22 mi 00:30 10.4mph pace

   Another 5 mile ride. No major problems with my knee. Feeling good.

   3 months ago

   • Comment
9. Single Ma
   FIT
   great 00:30

   UPPER
   Chest Press: 3x10 at 10 lbs
   Shoulder Press: 3x10 at 10 lbs
   Mid Row: 3x10 at 20 lbs
   Lateral Pulldown: 3x10 at 20 lbs
   Dumbbell Rows: 3x10 at 5 lbs
   Dumbbell Curls: 3x10 at 5 lbs
   Hammer Cu... read more

   UPPER
   Chest Press: 3x10 at 10 lbs
   Shoulder Press: 3x10 at 10 lbs
   Mid Row: 3x10 at 20 lbs
   Lateral Pulldown: 3x10 at 20 lbs
   Dumbbell Rows: 3x10 at 5 lbs
   Dumbbell Curls: 3x10 at 5 lbs
   Hammer Curls: 3x10 at 5 lbs
   Tricep Kickbacks: 3x10 at 5 lbs
   Tricep Extensions: 3x10 at 5 lbs

   LOWER
   Hamstring Curls: 3x10 at 20 lbs
   Leg Extensions: 3x10 at 10 lbs

   Followed by shoulder, tricep, hamstring, quad, IT, and calf stretches.

   4 months ago

   • Comment
10. Single Ma
    VELO
    good 5.09 mi 00:30 10.2mph pace

    Vacation is over, had a great time in Italy. First workout in 2 wks. First 5 miles since my injury in April. Feeling better.

    4 months ago

    • Comment
11. Single Ma
    VELO
    good 4 mi 00:31 7.7mph pace

    PT told me to increase by 5 minutes each week. Last week was 25 min and this is the first time I've tried 30 min. I had to slow down a lil after 20 min, but I did it. To finish 4 miles is nothing... read more

    PT told me to increase by 5 minutes each week. Last week was 25 min and this is the first time I've tried 30 min. I had to slow down a lil after 20 min, but I did it. To finish 4 miles is nothing short of amazing to me. I remember my first PT session when I could only do 5 minutes very slowly. #progress

    Biking followed by the PT assigned quad, ham, IT, and calf stretches.

    4 months ago

    • Comment

    • 

      Pantha M.
      Pantha M.

      nice ride.

      4 months ago • Like

12. Single Ma
    FIT
    good 00:15:00

    Quick upper body workout, 2 sets of 20 each with 5 lb weights. Bicep curls, bent over rows, overhead press, and tricep extensions. My triceps are the weakest link. Ouch!

    4 months ago

    • Comment

    • 

      Pantha M.
      Pantha M.

      hope u r recovering well.

      4 months ago • Like

13. Single Ma
    FIT
    good 00:45

    PT homework with 4 lb ankle weights and 20 minutes on the bike. My quad is healing. But my knee...eh. #progress

    4 months ago

    • Comment
14. Single Ma
    FIT
    good Pain and Prayers 00:30

    PT Exercises: lower body routine with 4 lb ankle weights and lots of quad/ham stretches. My left quad and knee have shown tremendous improvement since my injury in March/April, but we still have a ... read more

    4 months ago

    • Comment
15. Single Ma
    FIT
    alright 1.45 mi 00:25 17:14 pace

    My physical therapist usually puts me on the bike, but I decided to try the elliptical today. I stayed within 3.5-4.0mph and my HR went up to about 165bpm. I felt ok, but my hamstrings were tight w... read more

    4 months ago

    • Comment

    • 

      Valerie
      Valerie

      Good job on the beast! The bike is not a bad work out either. I used to hate it but now I don't mind it. Makes my upper legs feel strong.

      4 months ago • Like • 1 person

    • 

      Tameika
      Tameika

      Continued health to you! Good job staying in the game. Glad to see you back on DM!

      4 months ago • Like • 1 person

    • 

      Shelley H.
      Shelley H.

      Glad to see you post on DM! =o) I know it takes time (and you have your blog too), but thanks!

      4 months ago • Like

16. Single Ma
    FIT
    good 00:30

    After the elliptical, I went over to the weight machines:

    UPPER
    Chest Press: 3x10 at 10 lbs
    Shoulder Press: 3x10 at 10 lbs
    Mid Row: 3x10 at 20 lbs
    Lateral Pulldown: 3x10 at 20 lbs

    LOWER
    Hamstring... read more

    After the elliptical, I went over to the weight machines:

    UPPER
    Chest Press: 3x10 at 10 lbs
    Shoulder Press: 3x10 at 10 lbs
    Mid Row: 3x10 at 20 lbs
    Lateral Pulldown: 3x10 at 20 lbs

    LOWER
    Hamstring Curls: 3x10 at 20 lbs
    Leg Extensions: 3x10 at 10 lbs (shouldn't have done this on the machine, left quad still weak. pushed myself too hard, now left knee aches a little)

    Followed by lots of stretching assigned by PT.

    4 months ago

    • Comment
17. Single Ma
    swim
    good Water Walking 00:36

    Water walking in the pool and 2 reps of 4 assigned leg exercises. Hurts, but I can deal with the pain if it'll make me stronger in the long run.

    7 months ago

    • Comment
18. Single Ma
    swim
    great Water Walking 00:27

    Did some water walking in the pool today - about 15 minutes worth. Then I did some assigned leg exercises. Feeling real sore, but that's ok.

    7 months ago

    • Comment

    • 

      Tameika
      Tameika

      I hear water is good for rehab. I hope it helps your continued recovery. Keep pushing! It's tough, but you are remaining dedicated and that's admirable.

      7 months ago • Like • 1 person

19. Single Ma
    FIT
    great At Home Workout #2 00:39

    I feel so much better when I workout. Did 3 sets of 10 with 5 lb dumbbells:

    CHEST
    - chest presses
    - chest fly

    BACK
    - dumbbell rows
    - dumbbell pullovers

    SHOULDERS
    - lateral raises
    - overhead... read more

    7 months ago

    • Comment

    • 

      Tameika
      Tameika

      Nice workout! And kudos to you for pushing through what I know is a difficult time for you. If you care for any suggestions...Have you tried shoulder presses? They are killer, but give great definition.

      7 months ago • Like

    • 

      Single Ma
      Single Ma

      Under the shoulder list, I've listed overhead presses. I think that's the same thing.

      7 months ago • Like

    • 

      Tameika
      Tameika

      You did. Sorry. I meant to say shoulder or upright rows.

      7 months ago • Like

20. Single Ma
    FIT
    good At Home Workout 00:30

    3 sets of 10 with 5 lb dumbbells

    CHEST
    - chest presses
    - chest fly

    BACK
    - dumbbell rows

    SHOULDERS
    - lateral raises
    - overhead presses

    BICEPS
    - dumbbell curls
    - hammer curls

    TRICEPS
    ... read more

    3 sets of 10 with 5 lb dumbbells

    CHEST
    - chest presses
    - chest fly

    BACK
    - dumbbell rows

    SHOULDERS
    - lateral raises
    - overhead presses

    BICEPS
    - dumbbell curls
    - hammer curls

    TRICEPS
    - tricep kickbacks

    LEGS & GLUTES
    - leg lifts (outer - left and right)
    - leg lifts (inner - left and right)
    - leg raises (front - left and right)

    ABS
    - 50 crunches

    Followed by stretching, bottled water, multi-grain cheerios and a banana.

    7 months ago

    • Comment

    • 

      Tracy M.
      Tracy M.

      That's a sweet home workout - nicely done!

      7 months ago • Like • 1 person