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Warmed up with Butt Kicks, Knee Pops, Hurdle Mobility, Leg Swings. Did 6 x 30 seconds on the Treadmill at 5% grade. Started at 5.6 mph and finished at 8.2 mph. Took 90 seconds rest walking easy. The last rep had the HR up to 138, took 2 and a half minutes for HR to get back under 100. Felt pretty good about that stat. Finished with 2xA Skips for 18 and 2xB Skips for 18. Stretched and called it a day.

Tomorrow will be AM golf (at 7:07AM......I will play in my PJs....lol) and then a full body lift that will be different from Tuesday's lifts. Alot of auxillary lifts.

Played 18 holes of golf this morning and went to the gym this afternoon and did the following:

Incline DB Press 3x15x50s
Reverse Grip Lat Pulls 3x12x120
Body weight Squats 2x10
Single Leg Split Squats 2x10
Machine Curls 3x10x70
Tri Press Downs 3x10x75
Core ABs

Just enough to work up a sweat. Could have done more leg work but Knees were a little sore. Tomorrow is a rest day

Played golf this AM. Wanted to get a Treadmill workout in this afternoon, but my knees were a little tender so I opted for my 4.1 mile Time Trial course. It was painfull. Went out way too fast. Although I was 7 seconds faster at the 1st check point, I knew I was in trouble as my lungs were already on fire and I could feel it in my legs. At the end, it was all I could do to hang onto the finish. Time was 14:14. Not a bad time, but still painfull.

Will lift tomorrow and maybe take an easy ride.

Played golf this AM and went to the gym tonight and did the following:

Machine Bench Press 10x135 / Lat Pulls 10x105
Then did a modified Crossfit workout of Bench Press at 180 and Lat pulls at 120 for 21, 15, 9 reps with as little rest as possible. Took me about six and half minutes. Was shot at the end. The weights were about right, as I was failing on the sets of 15 and 9. Really took it out of the upper body. Will try this again and get a more accurate time.
Finished with 100 reps on Leg Press at 225 pounds. Did 2 sets of 50 with about 90 seconds rest. Heart Rate was through the roof.

Short workout but very taxing to the body. The whole workout took less than 15 minutes.

Right knee was really stiff and sore today, so I went easy and did a walking Treadmill workout. Started at 5% grade and increased by 1% on the minute for 11 minutes and then decreased the elevation by the same. Total of 21 minutes. Started at 3.2 mph and then increased to 3.4 after 8 minutes and then increased to 3.6 for the remaining time. Worked up a sweat and had the HR at about 115 for at least 8-10 minutes.

See how my knee feels tomorrow. I would like to get a ride in if the knee feels better.

Yesterday's workout got cut short as my right knee had shooting pains in it as I tried to run on the Treadmill. Only did 3 reps. Rested the rest of the day.

Today's workout was as follows:
Bike ride for 7.5 miles in 27:22. The 1st 5.1 miles was a course I haven't ridden in a while and the time was 18:08, just off my best of 18:02. Just wanted a steady ride. Didn't push too hard and was surprised at the tempo and time. The last part of the ride was a steady cooldown.
Went to the gym and did the following:
DB Seated Press - 3x12x40s
Machine Bicep Curls - 2x10x70, 10x60
Tri Press Downs - 3x12x75
Leg Press (slow reps, 2 up, 3 down) - 4x10x250 Really felt the tension for each set.
Went to the Cardio Room and did A Skips, B Skips, 2 sets of Walking Lunges, and Walking Leg Swings.

Knee felt better, today but still a little stiff. If it continues to bother me I may have to see a doctor......ugh.

Took a typical warmup and then hit the Treadmill. Did 10x30 seconds with a 90 second walk. Started easy to test out the knee. It felt good, so I increased the tempo and hit 9.0 mph on the 10th rep. Pretty good workout today....see how the knee feels tomorrow. Tomorrow and Sunday will be rest days as I'm going to Tampa to see my Eagles play......might not be a good weekend...lol.

Played golf this AM and went for a 10.1 mile ride this afternoon. Made it a tempo ride and although my time was 36:23 (previous best was 35:49). I felt really strong and could have pushed the pace alot more than I did. Wanted to run today, but my right knee is still stiff and really bothers me, so I opted for the bike. I have a doctor's appointment on Wednesday to see about the knee. With that appointment, my knee feels good after the ride.....figure that out.

Tried the Treadmill today but the knee felt achy....so I just Lifted and did the following:

Machine Bench Press 10x135, 8x165, 195, 225, 4x240, 2x255, 8x195
Lat Pulls 10x90, 8x120, 135, 150, 135, 120
Leg Press 15x255, 275, 295

Overall a good lift. Going to the doctor's tomorrow to see what he says about the knee. Can't keep going like this if my knee is not helping to get me where I want to go. Have been thinking of other events....like shot and Javelin...where my strength can play out for me. Any thoughts on where to get a 600 gram javelin here in FL.

Went to the doctor's today and got a PRP Stem Cell treatment. Knee feels alot better. Doc said to lose another 20+ pounds before I should start any serious running. Told me to use the Treadmill, but run on the flat surface or just use the local HS track if I can. Said the Bike should be my mode of training till I lose the weight. Running is compounding the knee inflamation with my weight.

I will continue to post and let you all know how the knee is responding. Lifting is good for the strength of the knee. I am going back to my previous journal to see what I ate and how I worked out to lose the weight for my surgery. It's still a journey for me as I have read about others that took a couple of years to lose weight and get back to competing. I'm impatient, but will continue to move forward. Any thoughts about a javelin for sale or where I can buy one. Have looked at alot of sites and can't seem to locate one....will keep looking as I still have the urge to compete.

Does a Woman's 600 gram Javelin qualify for Master's 60 Men's Javelin? Says 50-55 meter. Is that what I would need? Just asking....

You can try Ron Johnson, The Javelin Man.

http://www.thejavelinman.com/

and/or VS Athletics:

http://www.vsathletics.com/store/Javelin/

Thanks Fidel. Is the Women's Javelin 600 grams the one I would need?

Took the last few days as rest for my knee. Rode the Bike today for 6.5 miles in 24:41. It felt easy but the knee still felt squawishy from the shot. Really felt weird and I didn't want to push the pace till it feels better. Will get back to lifting tomorrow along with another easy tempo Bike ride.

Not sure. I've only looked at the 800g. Maybe someone else can chime in.