June 23, 2020 Been looking for an upper body HIIT routine and I hav discovered that those producing videos about this know as much about what the upper body means as those bendy 20 something yoga folks know about yoga for arthritis. ' For the record, upper body would but include squats or mountain climbers.....and they seem to think upper body means lifting dumbbells while doing squats or doing mountain climbers with plank means upper body. Think I have something, that I customized for upper body, from one of these "upper body HIIT routines". More on that later My knees. Right surgery knee is recovering slowly Left, potential surgery knee, got a cortisone shot today, see in 5 weeks how it is and then may or may not schedule arthroscopic surgery
MD yesterday and a Cortisone shot in the left knee, where the most recent tear is. See him again in 5 weeks to see if we are going for arthroscopic surgery on the left...again.... The right (most recent surdery) is recovering, slowly Now the new workout Here is what I am going to try and make work, but I am not going to kill myself at this point, I am really just getting back to a regular workout again. The HIIT is going to be 1 day a week and the Total Gym/Dumbbell/Bowflex will be 2 days a week for now. I plan on rotating the days the HIIT falls on too. And I the 3 reps of the HIIT is a goal, I doubt it will be the starting point. Hopefully I can maintain it and hopefully I don't figure out some new way to injure myself. Circuit 1: Repeat 3 times Wide-grip Lat Pulldown – 15 reps Medicine Ball Wall Throws – 30 seconds Incline Push-up – 15 reps Half Squat – 30 seconds (60 seconds if advanced) Circuit 2: Repeat 3 times Total Gym 2 Arm Row – 12 reps per arm Seated Press Total Gym – 30 seconds (60 seconds if advanced) Dumbbell Shoulder Press – 15 reps Dumbbell Lateral Raise to Frontal Raise – Light-weight Burnout – 45 to 60 seconds Circuit 3: Repeat 3 times Plank– 30 to 60 seconds per side Lying Chest Throws with Medicine Ball – 30 to 60 seconds Standing Dumbbell Arnold Press – 15 reps Total Gym Seated Surfer – 30 to 60 seconds TotalGym/Dumbbell/Bowflex TotalGym (level 5 or 6 – HIIT set at 4 or 5) Seated pulls 12 to 15 reps x 2 sets Seated rows 12 to 15 reps x 2 sets Seated surfer 12 to 15 reps x 2 sets Seated Dumbbell Military Press - 12 reps x 2 sets Curls - 12 reps x 2 sets Shoulder Flies - 12 reps x 2 sets Bowflex Wide grip over hand pulldowns 15 reps (or 10 reps x 2 sets) Narrow grip over hand pulldown 15 reps (or 10 reps x 2 sets) Narrow grip underhand pulldown 15 reps (or 10 reps x 2 sets) Behind the head pulldown 15 reps (or 10 reps x 2 sets) Wide grip underhand pull down 15 reps (or 10 reps x 2 sets) Also - June 23, 2020 Standing meditation Wuji - 5 minutes Post 2.5 minutes Bear 2.5 minutes
for someone who works out at home, i just do compound dumbells, I don't like people..........don't judge me
Going to have to change the upper body HIIT thing. My old arthritic shoulders can't take it. Got an interesting feeling in the left shoulder yesterday, while going for the second rep, that made me think.....hmm...arthritis...or rotator cuff. Arthritis I can handle, but I do not want a rotator cuff injury on top of all this knee recovery stuff
July 14, 2020 I think I need to rethink the entire workout. I have been doing it, but I am getting sharp pains in my left shoulder telling me I should rethink this. If I had continued the workout from my early 50s until now I think I'd be fine. But injury and arthritis stopped me for long periods and now I need to figure out workout, and a workout schedule for a man who is pushing 60. Have read about workouts for old people and how they are supposed to workout, but I need to learn more. Surgery knee is recovering well. The other knee seems to be doing better after the cortisone shot, surgery is on hold for that knee, as long as it does not start locking again.
July 16, 2020 Had an issue with the right knee, walking back from lunch, sharp pain in the knee. Almost fell, had to stand a minute or two before I coild limp back to my office. I have not been using the cane for a couple weeks, so it was not with me July 17, 2020 I am attempting a return to Yoga to keep exercising and not wreck my shoulders. This is the routine I have come up with, and just did, it was customized as I went to keep the knees happy as possible, knees are not completely happy about it, but they are not hurting in a way that means I should stop either. I put "knee" in parentheses next to the postures that made the knees uncomfortable. This is what I am working on, first time was today and I finished a few minutes ago. I need work, it did not go easy and I likely looked horrible in several poses, but you have to start somewhere and I just can't sit here and watch TV any longer Mini Sun Salutation (3 to 10 times) Mountain Forward Bend Lunge (knee) Plank Lunge (knee) Forward Bend Chair or supported Chair Pose Mountain Standing Poses Mountain Side Bend 1 hand Side Bend 2 hands Warrior 1(knee) Warrior 2 (knee) Triangle (knee) Wide Leg Forward Bend Supported Half-moon Pose Arm Balance/Inversions Dolphin Plank Pose (knees) Sphinx Dolphin Pose (knees) Sphinx Upward Dog Downward facing dog Plank Four-Limbed staff pose (knees) Sphinx Upward Dog Downward Dog Plank Abdominal/Core Locust Pose Crunches Boat Pose Back Bends Bridge – hands apart Shoulder Stand Back Bends Bridge – Hands together Hip opener Happy Baby Twists Reclining Twist Leg Flexibility Forward Bend Staff Wide leg Staff Cobbler Rodney Yee and PT leg stretches Reclining Cobbler Savasana Other than that Total Gym Rows Cross Cable Rows Seated Surfer Seated Press
July 21, 2020 After attempting this a few times I decided I was looking at this like a guy who had not stop doing this and had great knees. I had to change the Yoga routine Mini Sun Salutation (3 to 10 times) Mountain Forward Bend Chair or supported Chair Pose Mountain Standing Poses (Surprisingly, I can do these, just not a real wide stance) Mountain Side Bend 1 hand Side Bend 2 hands Warrior 1 Warrior 2 Triangle Wide Leg Forward Bend Supported Half-moon Pose Arm Balance/Inversions Dolphin Plank Pose Sphinx Upward Dog Downward facing dog Plank Sphinx Upward Dog Downward Dog Abdominal/Core Locust Pose Crunches Boat Pose Back Bends Bridge – hands apart Shoulder Stand Back Bends Bridge – Hands together Hip opener Happy Baby Twists Reclining Twist - Bent Leg Leg Flexibility Staff Wide leg Staff Cobbler Reclining Cobbler Rodney Yee and PT leg stretches Reclining Cobbler Savasana Total Gym Rows Cross Cable Rows Seated Surfer Seated Press Twists Pull ups
July 24, 2020 Further modification needed due to issues with knee that had surgery last May. I see the MD next week to find out what is going on...hopefully. Trying to keep doing something, but the knees are not making it easy. Mini Sun Salutation (3 to 10 times) Mountain Forward Bend Supported Chair Pose Mountain Standing Poses (Surprisingly, I can do these, just not a real wide stance) Mountain Side Bend 1 hand Side Bend 2 hands Triangle Wide Leg Forward Bend Supported Half-moon Pose Arm Balance/Inversions Dolphin Plank Pose Sphinx Upward Dog Plank Downward facing dog Abdominal/Core Locust Pose Crunches Boat Pose Back Bends Bridge – hands apart Shoulder Stand Back Bends Bridge – Hands together Hip opener Happy Baby Twists Reclining Twist - Bent Leg Leg Flexibility Staff Wide leg Staff Cobbler Reclining Cobbler Rodney Yee and PT leg stretches Reclining Cobbler Savasana Medicine ball (first rep light, second rep a little heavier) Around the world horizontally Around the world vertically Toss/catch, two hands in front of body Toss catch right hand to left hand Laying on back, throw Total Gym Rows Cross Cable Rows Seated Surfer Seated Press Twists Pull ups Iron Cross
July 25, 2020 Broke my Total Gym this evening.....dang cheap thing...they just don't make em like they use to....it was only about 20 years old... Ordered parts this evening, a roller broke
July 29, 2020 MD told me stop PT and gave me one leg squat, but no deep, only to just before pain, to stengthen the quad, he thinks that might be the soure of the pain. I see him again in 2 weeks tonight Yoga. Santi Shi Decided to try and use Santi Shi to help strengthening the legs as well. Going to see what the knee can take and work from there tonight, 40 seconds. Far cry from the 18 minutes I once use to do, but its a start
July 30, 2020 Santi Shi Right: 1 minute 30 seconds Left: 3 minutes. Right = most recent surgery knee. Only hold until pain starts in joint Left could probably go longer Single leg knee bends Right: (supported) 10 Left: 10
July 31, 2020 I mowed the lawn today and my knees did not like it Santi Shi Right: 39 seconds Left: 1 minute. Single leg knee bends Right: (supported) 6 Left: (supported) 10 August 01. 2020 PT Knee and leg exercises and stretching Santi Shi Right: 1 minute 30 seconds Left: 2 minutes. Single leg knee bends Right: (supported) 10 Left: (supported) 10
Almost forgot August 01, 2020 I fixed the Total Gym, replaced the broken roller. Rows Cross Cable Rows Seated Surfer Curls Waist Twists Seated Press Tricep reverse curls Pull ups
August 02, 2020 PT Knee and leg exercises and stretching Santi Shi Right: 1 minute 50 seconds Left: 3 minutes 30 seconds Single leg knee bends Right: (supported) 10 Left: (supported) 10 Exercise bike for range of motion. All done slowly Forward and backwards 20 full revolutions. It appears I have full range of motion. It just does not feel comfortable and relaxed in the right knee
August 03, 2020 PT Knee and leg exercises and stretching Santi Shi Right: 1 minute 20 seconds Left: 4 minutes 12 seconds Single leg knee bends Right: (supported) 10 Left: (supported) 10 Total Gym Rows Cross Cable Rows Seated Surfer Curls Waist Twists Seated Press Triceps reverse curls Pull ups Exercise bike for range of motion. All done slowly Forward and backwards 20 full revolutions. It appears I have full range of motion. It just does not feel comfortable and relaxed in the right knee
August 04, 2020 PT Knee and leg exercises and stretching. Started doing the exercises with ankle weights Santi Shi Right: 1 minute Left: 4 minutes 30 seconds Single leg knee bends Right: (supported) 8 Left: (supported) 10 Also did a slow version of Xingyi 5 elements, with a higher than normal stance, and I am glad I did because it taught me something. Based on the diminishing returns on Santi Shi's effect on the right knee, and the fact that I cannot do some of the 5 elements anywhere near correctly, and I am beginning to doubt I ever will, I am wondering if my use of Santi for strengthening the knee was not a bad idea. This also left me with the thought...what now. I can't do xingyiquan, I can't do yang style taijiquan, heck I am even having trouble with Sun style. I can't do any stepping (foot work) without an issue at this point I decided I am going to try working on Siu Nim Tao (Siu Lim Tao) again, to see if I can hold the stance that long and to at least give me something martial arts to work on. I shall see how it goes, heck I have learned it 3 times form different teachers, maybe someone is trying to tell me something and I have not been listening
August 5, 2020 PT Knee and leg exercises and stretching. Started doing the exercises with ankle weights Went to office, Knees were a real problem, did no Santi Shi, no Xingyiquan, Did do the Sun Style short form to the best of my ability, and then later in the evening I gave the first 2 parts of Siu Nim Tao a try. Knees did not hurt afterwards, but they did feel like they did some work August 6, 2020 PT Knee and leg exercises and stretching. Started doing the exercises with ankle weights Went to my office today, knees were not happy in the morning but did better as the day progressed. Did the first 2 parts of Siu Nim Tao again and the knees did OK and again felt like they did some work. It feels like it it is strengthening the muscles around the knee joint. I am not 100% sure of this, but time will tell.
August 7, 2020 Siu Nim Tao x2 Total Gym Rows Cross Cable Rows Seated Surfer Curls Waist Twists Seated Press Triceps reverse curls Pull ups August 8, 2020 Siu Nim Tao x4 August 9, 2020 Siu Nim Tao x5 Total Gym Rows Cross Cable Rows Seated Surfer Curls Waist Twists Seated Press Triceps reverse curls Pull ups BoFlex Pull ups (technically Pull downs) Chin ups (technically Chin down) Exercise bike for knee flexibility not aerobics Looking into Chair Yoga
August 10, 2020 Siu Nim Tao x2 Chair Yoga, dang that felt good. Have not felt that good in a long time. Have not yet done the bike, but I will be soon
