MG's rehab log

I heard from a friend of mine that his balance hasn't been the same since his knee replacement.
Right knee is still stiff so I skipped work but had to find a way to loosen it up a bit. I did 60 minutes recumbent bike and it helped a bit.

Upper body workout 

Chest
Diamond push ups 12, 12, 12
Chest press narrow grip 12, 12, 12
Pullovers 12, 12, 12

Shoulders 
External rotations 12, 12, 12
Reverse flyes 12, 12, 12
Upright rows 12, 12, 12

Arms
Standing biceps curls 12, 12, 12
Overhead extensions 12, 12, 12
Hammer curls 12, 12, 12
Kickbacks 12, 12, 12
Wrist curls 12, 12, 12
Dips 12, 12, 12

Back 
Deadlifts 12, 12, 12
Rows wide 12, 12, 12
Rows narrow 12, 12, 12

 
 





I keep the pace moderate on the bike and it really helps.

Fasted cardio 
60 min recumbent bike 

12 rounds of 10 reps of 

Romanian deadlifts 
Dumbbell rows 
Standing shoulder presses 
Chest presses
Abs

 
I'm going back to work tomorrow and I had to test my knee.

Fasted cardio 
10 kilometers treadmill 

PM
Walk
3,7 kilometers 

Sometimes I'm in pain and sometimes I'm not. We'll see how things go tomorrow when I'm patrolling.

 
 






Work
18,4 kilometers 
No pain which is good.

Upper body workout 

Decline press neutral 10, 10, 10
Flyes 10, 10, 10
Pullovers 10, 10, 10

Seated presses 10, 10, 10
Reverse flyes 10, 10, 10
Lateral raises 10, 10, 10

Seated curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Lying overhead extensions 10, 10, 10
Seated overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

Wide rows 10, 10, 10
Narrow rows 10, 10, 10
One arm rows 10, 10, 10

No weights until Monday (cardio only).
 





 
I did cardio both on Saturday (60 min recumbent bike and a 5 kilometers walk) and yesterday (11,3 kilometers).

Today 
Work
18,3 kilometers (patrol)

Upper body workout 

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Upright rows 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Wide rows 12, 12, 12
Narrow rows 12, 12, 12
One arm rows 12, 12, 12

Push ups 12, 12, 12
Chest press close grip 12, 12, 12
Pullovers 12, 12, 12

 
Fasted cardio 
10 kilometers on the treadmill 

Legs

Plié squats 10, 10, 10
Lateral walks 10, 10, 10
Static lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Calves 10, 10, 10
Wall sits 5 min

 
Fasted cardio 
75 min recumbent bike 

12 rounds of 10 reps of

Goblet squats 
Romanian deadlifts 
Dumbbell rows 
Chest press 
Shoulder press

 
Fasted cardio 
10 kilometers on the treadmill 

Legs

Plié squats 10, 10, 10
Static lunges 10, 10, 10
Lateral walks 10, 10, 10
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Standing calves 10, 10, 10
Adductors 10, 10, 10
Abductors 10, 10, 10
Wall sits 5 minutes





 
My cat woke me up at 2:40am and I couldn't go back to sleep.

Fasted cardio 
30 min recumbent bike 

Upper body workout 

Push ups 10, 10, 10
Floor presses 10, 10, 10
Pullovers 10, 10, 10

Deadlifts 10, 10, 10
One arm rows 10, 10, 10
Wide rows 10, 10, 10

Alternate biceps curls 10, 10, 10
One arm concentration curls 10, 10, 10
Hammer curls 10, 10, 10

Dips 10, 10, 10
Kickbacks 10, 10, 10
Overhead extensions 10, 10, 10

Kettlebell swings 10, 10, 10
Upright rows 10, 10, 10
External rotations 10, 10, 10

Work 
Patrol 
20,3 kilometers 
 

 
I keep on coughing (dry cough), I hate it.

Treadmill 
10 kilometers 

Light upper body workout 

Diamond push ups 12, 12, 12
Incline press 12, 12, 12
Decline press 12, 12, 12
Pullovers 12, 12, 12

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Shrugs 12, 12, 12

Concentration curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

Stiff legged deadlifts 12, 12, 12
Wide rows 12, 12, 12
One arm rows 12, 12, 12

Tomorrow: rest (maybe it wasn't a good idea to work out today).

 
Fasted cardio 
60 min recumbent bike 

Legs

Plié squats 12, 12, 12
Lateral walks 12, 12, 12
Static lunges 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Standing calves 20, 20, 20
Wall sits 5 minutes 

PM
5 kilometers treadmill

 
Fasted cardio 
35 minutes recumbent bike 
8,5 kilometers treadmill 

Upper body workout 

Diamond push ups 12, 12, 12
Floor presses 12, 12, 12
Pullovers 12, 12, 12

Wide rows 12, 12, 12
Narrow rows 12, 12, 12
One arm rows 12, 12, 12

Frontal raises 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12

Biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Lying overhead extensions 12, 12, 12

Abs
200 reps

No weights until Monday.
Cardio only.

 
Work 
Patrol
15 kilometers 

I had enough energy left to burn some calories.

PM
Warm up 
4 kilometers treadmill 

Legs

Squats 10, 10, 10
Side lunges 10, 10, 10
Standing leg curls 10, 10, 10
Single leg extensions 10, 10, 10
Standing calves 20, 20, 20
Abductors 10, 10, 10
Adductors 10, 10, 10
Wall sits 5 min

 
Fasted cardio
5 kilometers treadmill 

Work 
Patrol 
14,9 kilometers 

Upper body workout 

Incline press 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
Narrow rows 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12
Spider curls 12, 12, 12

Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12
 
 
Fasted cardio 
40 minutes recumbent bike 
7,5 kilometers on the treadmill 

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Standing calves 15, 15, 15
Wall sits 5 minutes 

PM
4,8 kilometers treadmill

 
Fasted cardio 
10,4 kilometers on the treadmill 

15 rounds of 10 reps of

Goblet squats 
Romanian deadlifts 
Dumbbell rows
Chest press 
Shoulder press

 
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