Upper body ST with my first run since my knee injury!

Today was awesome! I lifted hard, and I ran for the first time in weeks since my knee injury! I could not help myself today. I felt as if I was going to burst if I did not run, I miss it so much. I only ran for 11 mins with a high speed of 5.5 mph, so I kept it slow and steady but I was so excited to be running and best of all - without pain! Hopefully tomorrow I can do this again and slowly increase my time as long as the swelling keeps down and I am pain free.

Daily goals -
Drink 20 oz of water before breakfast - done
Complete workout - done
Stay within caloric range for the day - done
Knee exercises/ stretches - done
Ice knee at least 4 times a day - done
Take all supplements and vitamins - done


Upper body ST with walking intervals - Warm up 10 mins - Cathe Drill max -


Chest/Back supersets -


Superset 1 - DB Flys/WideGrip Pulldowns -

DB flys - 3 sets of 10 reps with 19.8 lb. DBs
Wide grip Pulldowns with 40lb P90X bands - 3 sets of 10 reps


Superset 2 - Decline push-ups/Straight arm pulldowns -

Decline push-ups - 3 sets of 10 reps
Straight arm pulldowns with 40lb. P90X band - 3 sets of 10 reps


Superset 3 - DB Press/ One arm rows -

DB Press - 3 sets of 12 reps with 31lb DBs
One arm rows - 3 sets of 12 reps with 31lb DBs


Superset 4 - Wide-fly push-ups/BB bent over rows -

Wide fly push-ups - 3 sets of 10 reps
BB bent over rows - 3 sets of 10 reps with 78 lb BB


Shoulders/Rear delt supersets -


Superset 1 - Military Press/ Rear flys on balance ball -

Military Press - 3 sets of 10 reps with 19.8 lb DBs
Rear flys on balance ball - 3 sets of 12 reps with 6.6 lb DBs


Superset 2 - Front and Side raise combo/ Bent over flys -

Front and Side raise combo - 3 sets of 16 reps -
Set 1 - 16 reps with 11 lb DBs
Set 2 - 16 reps with 6.6 lb DBs
Set 3 - 16 reps with 6.6 lb DBs

Bent over flys - 3 sets of 8 reps
Set 1 - 8 reps with 11 lb DBs
Set 2 - 8 reps with 6.6 lb DBs
Set 3 - 8 reps with 6.6 lb DBs


Superset 3 - Scapular retractions/Upright rows -

Scapular retractions - 3 sets of 10 reps with 40lb P90X bands.
Upright rows - 3 sets of 8 reps with a pair of 19.8 lb DBs


Bicep/Triceps superset -


Superset 1 - BB curls/Two arm tricep pulldowns -

BB curls - 3 sets total with 56 lb BB
Set 1 and 2 - 8 reps and Set 3 - 6 reps

Two arm tricep pulldowns - 3 sets of 15 reps with 40lb P90X bands


Superset 2 - Static curls/Balance ball dips -

Static curls - 3 sets of 10 reps for each arm with 19.8 lb DBs
Balance ball dips - hands on the ball - 3 sets of 10 reps


Superset 3 - Bicep curls/ Two arm laying tricep extensions -

Alternating Bicep curls - 3 sets total -
Set 1 - 8 reps for each arm with 31 lb DBs
Set 2 - 8 reps for each arm with 25.5 lb DBs
Set 3 - 10 reps with each arm with 19.8 lb DBs

Two arm laying down tricep extensions - 3 sets of 10 reps with a pair of 19.8 lb DBs


Post ST walk on tread for 15 mins high speed 4.5 mph and 11 min run high speed 5.5 mph - 26 mins total

Total time - 99.19 mins
Calories burned - 1,060
AHR - 153/80% MHR - 192/100%

Daily Intake -
Calories consumed - 1,844
Fat - 16%
Protein - 39%
Carbs - 45%

Meal 1 - 1/2 cup of oatbran/oatmeal cooked with 1/4 cup of milk, 1/2 scoop of protein powder and 3 egg whites. 20 oz of water with white tea.

Meal 2 - 3.5 oz of grilled chicken breast with bell peppers and onions over lettuce and picante sauce and fat free sour cream. 20 oz of water with 4 bags of green tea.

Meal 3 - 1.5 cups of milk, 1.5 scoops of protein powder and 1/2 cup of frozen strawberries. 20 oz of water.

Meal 4 - 1/2 cup of muesli, 1 tbsp. of protein powder, 1/2 cup of yogurt, 2 tbsp of ground flaxseeds and 1/2 apple. 20 oz of water.

Meal 5 - 1 small sweet potato, 3.5 oz of grilled tilapia. 1/2 apple with 2 tsp. of almond butter. 40 oz of water.

Meal 6 -3.5 oz of chicken breast with bell peppers and onions over lettuce and fat free sour cream and picante sauce. 2 cups of decaf red ginger tea with lemon. 20 oz of water.

Meal 7 - Late night snack of popcorn - 3 cups and 40 oz of water.