Jenscats Road to Recovery Log

[jenscats5]

Well - goals have changed considerably and workouts will be a complete turn-around from what I'm used to being able to do.....Cardio may be *severely* limited due to limitations on weight I can put on my right leg....

Think I'm going to go back to Shadow's plan for working out - skipping Leg day of course.....

Physical Therapy will be 2-3 times a week & I have certain exercises to do for my knee a few times a day....

Suggestions on Protein/Carb/Fat intakes?? 40/30/30??

 

[momsgettinfit]

Well - goals have changed considerably and workouts will be a complete turn-around from what I'm used to being able to do.....Cardio may be *severely* limited due to limitations on weight I can put on my right leg....

Think I'm going to go back to Shadow's plan for working out - skipping Leg day of course.....

Physical Therapy will be 2-3 times a week & I have certain exercises to do for my knee a few times a day....

Suggestions on Protein/Carb/Fat intakes?? 40/30/30??

Good luck!!!!

 

[Sassy69]

40/30/30/ is a good place to start! You might do a little experiment w/ the carb cycling just to keep it interesting.

 

[jenscats5]

40/30/30/ is a good place to start! You might do a little experiment w/ the carb cycling just to keep it interesting.

Good idea Sassers!! Thanks...



Hmmmmm - may add in the Trex, Levorex & YES again too.....this being Feb. - guess I'll do a long, slow cut for spring/summer.....

 

[*Bunny*]

 

[jenscats5]

I'll need lots of them - got a long hard road ahead.....

 

[jenscats5]

Tuesday February 14



Weight: 145.6 (Think I'm carrying extra water this week)

**Making a concerted effort to walk "normally" which is very difficult with my knee being so swollen, so I really have to concentrate. I also look like I'm drunk!!

7:50am
2 Glucorell

8:00am
1 Travel Mug of coffee + 3 packets Splenda + 2 tblsp. FF French Vanilla Creamer

8:50am
6 hard boiled egg whites
2/3 cup dry oats + apple pie spice + 1 packet Splenda

3 Ibuprofen + Scrip

 

[jenscats5]

Tuesday February 14



Weight: 145.6 (Think I'm carrying extra water this week)

**Making a concerted effort to walk "normally" which is very difficult with my knee being so swollen, so I really have to concentrate. I also look like I'm drunk!!

7:50am
2 Glucorell

8:00am
1 Travel Mug of coffee + 3 packets Splenda + 2 tblsp. FF French Vanilla Creamer

8:50am
6 hard boiled egg whites
2/3 cup dry oats + apple pie spice + 1 packet Splenda

3 Ibuprofen + Scrip

10:30am - Shower, exfoliate - applied YES

11:00am - Drove to gym
Shoulders, Abs & PT work
Lateral Raises: 15lb DBs - 3x8
Shrugs: 50lb DBs - 4x10
Machine Press: 50lbs - 1x12, 2x10
Reverse Pec Deck: 40lbs - 1x10; 50lbs - 2x8
Cable Upright Rows: 50lbs - 1x10, 1x12; 60lbs - 1x10

Ball Crunch: 3x20
Hanging Leg Raises: 3x15
Machine Crunch: 60lbs - 1x10, 2x12

Mini Squats/Calf Raise: 3x12
Leg Raises: 3x12
Foot/Gas Pedal Taps: 3x20
Knee Flexions: 3x15

Walk on Treadmill @ 1.0mph @ .5% incline - 10 mins
207 cals burned

12:30pm
Protein Shakes: 1/2 cup skim milk + water + 1 scoop Choc. Protein Powder

2:00pm
1 Turkey Burger Patty + mustard
Grilled Asparagus (about 3/4 cup or so)

1 Serving Glucosamine/Chondroiten/MSM blend + 2 Sesamax

5:50pm
2 Glucorell

 

[scorpiogirl]

10:30am - Shower, exfoliate - applied YES

11:00am - Drove to gym
Shoulders, Abs & PT work
Lateral Raises: 15lb DBs - 3x8
Shrugs: 50lb DBs - 4x10
Machine Press: 50lbs - 1x12, 2x10
Reverse Pec Deck: 40lbs - 1x10; 50lbs - 2x8
Cable Upright Rows: 50lbs - 1x10, 1x12; 60lbs - 1x10

Ball Crunch: 3x20
Hanging Leg Raises: 3x15
Machine Crunch: 60lbs - 1x10, 2x12

Mini Squats/Calf Raise: 3x12
Leg Raises: 3x12
Foot/Gas Pedal Taps: 3x20
Knee Flexions: 3x15

Walk on Treadmill @ 1.0mph @ .5% incline - 10 mins
207 cals burned

12:30pm
Protein Shakes: 1/2 cup skim milk + water + 1 scoop Choc. Protein Powder

2:00pm
1 Turkey Burger Patty + mustard
Grilled Asparagus (about 3/4 cup or so)

1 Serving Glucosamine/Chondroiten/MSM blend + 2 Sesamax

Looks like you're off to a good start.

 

[Daisy_Girl]

Good luck!