Ragnar Ragnasson· Registered
I get you. Much of the free weights used are dumbbells and barbells used in four positions, sitting on an adjustable inclined plane benches, different days barbells same.My workout routine now is garbage because despite surgery my knee is still shot. I can’t run really and I can’t jump rope which were my two favorite cardio exercises. I have a fan bike and a Concept 2 rower at home but it’s super boring.
Yesterday I walked down and up a steep hill, then 100 sit-ups, and some back lifts.
3 times a week I’m training boxing now but my movement is still really bad, not as bad as when I came back at the start of the year but still bad. I get pain and swelling in my bad knee.
Resistance I normally do either TRX or at home I have a barbell and dumbbells. I also do body weight stuff like dips, different push ups, pull ups, squats. I tried 5 lunges last week on TRX, so I’m starting to try and do more legs to see what happens to my knee.
Core work is on machines, after my lower back disc fusion several years ago.
Also use the overhead adjustable arms and pulley machines to get the full stretch of overhead downward motion at multiple angles, repeat with upward motions.
At three reps of ten with the last rep dropping weight to pump until can't do any more, for endurance.
Laying flat and overhead curls floor to over chest to fully stretch back, shoulders ant triceps.
Next day shoulders, straight lats ant back, try to keep muscles up to take the strains off cartilage, especially to avoid rotator cuff damage.
My first goal do no harm, avoid injury, as I don't heal pulled muscles as fast as used to.