Daily exercise checkin

3 x 30 Calf raises
3 x 7 Front deltoid raises
3 x 12 Weighted squats
3 x 7 Lateral deltoid raises
3 x 12 Weighted plie squats plus pulses
3 x 9 Bent over dumbbell rows
3 x 9 Weighted lunges
3 x 7 Bent over rear deltoid raise
3 x 9 Chest fly
3 x 30 Inner thigh Vs
3 x 7 Tricep extensions
3 x 15 Weighted glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:38 plank
3 x 15 Pilates roll ups
3 x 15 Dead bug
3 x 40 Toe taps
3 x 15 Leg raises
80/100/100 Flutter kicks

And there will be a walk with the dogs later, as usual.

Strength and endurance Day

Warm up
skipping 1 minute x 5 alternating with
Pushups 7-6-7-6-7
Situps 7-6-7-6-7

Front squats:
8 x 34kg
10 x 34kg
10 x 38.6kg
10 x 38.6kg
6 x 38.6kg

Back squats:
10 x 61kg
10 x 70kg
8 x 79kg
8 x 79kg
10 x 79kg

Deadlifts:
10 x 79kg
10 x 79kg
10 x 81.6kg
10 x 81.6kg
10 x 81.6kg

PT still won’t let me squat or deadlift, so I’m starting to work on more single leg squat exercises, which are allowed. Hopefully my balance will improve enough that I can overload my legs fully.

11/14 Workout - Legs

5min bike

Superset 1 - 3 rounds
12 TRX pistols
15 bridges feet-on-bench w/50lb DB
15 bridges shoulders-on-bench w/50lb DB

Superset 2 - 3 rounds
10 Lunges w/ 30lb DBs
25m banded monster walks
15 heel-toe squats w/40lb DBs

Superset 3 - 3 rounds
10 leg extensions @ 80
10 single-leg squat-to-high-box
20 calf raises

I have been sedentary (and I really mean sedentary!) for several years--no cartilage in either knee, chronic back pain which I used medical marijuana for, I pretty much got out of my recliner to go to the bathroom, the kitchen for food, and walked to the car so I could be driven to doctor appointments. Finally after a really bad toxic reaction to blood pressure medication lisinipril, which I thought was going to kill me, I took the advice of my primary care physician and went for the gastric sleeve bariatric surgery. Ten months later, I am 106 pounds lighter and doing things I simply could not do last year. I started with seated arm exercises, using two pound weights. I now do 7 sets of 6 different arm exercises, 25 reps each, now with three pound weights. I did the math one day and discovered I was doing 1,050 reps! And it takes me just a little over 30 minutes. I am also taking a water aerobics class called "healthy Joints for seniors", 55 minutes, two times a week. I plan on doing that plus some leg exercises so that I can work up to not having to use my walker everywhere I go and be able to stand for extended time periods.
I love reading about everyone else's workout routines,--don't know what a lot of the terms mean, but I am figuring it out the more I read. So, thanks for the inspiration - it is really helping me get motivated. BTW, at my highest weight in January of this year, when I was in the middle of that medication craziness--I gained 20 pounds in two weeks and was at 375! One very sick 63 year old woman! Today--the scale said 269!

Th - Bench
Wednesday, November 15, 2017 at 11:04 AM

Bench Press (Singles)
Set 1: 282 lb × 1
Set 2: 282 lb × 1
Set 3: 282 lb × 1
Set 4: 282 lb × 1
Set 5: 282 lb × 1

Notes: Bad upper arm ache. I need to reassess my grip width.

Shoulder Press (3-5RM)
Set 1: 175 lb × 3

Notes: I added more weight than I should of (1 lb).

Tricep Dip
Set 1: BW (+62.5 lb) × 15
Set 2: BW (+62.5 lb) × 13 [Failure]
Set 3: BW (+62.5 lb) × 10 [Failure]

Notes: Improvement.

I do Aquafit6 days a week plus I do full body workout DVDs every other day and I also do weights on the off days I'm not doing the DVDs..

Last night was 80 minutes of squats, lunges, and weights, and a 1:40 plank. Tonight will be 90 minutes of Vinyasa yoga.

F - Deadlift
Friday, November 17, 2017 at 11:02 AM

Squat
Set 1: 290 lb × 5
Set 2: 290 lb × 5
Set 3: 290 lb × 1 [Failure]

Notes: Set 3: Died on the second rep.

Deadlift
Set 1: 400 lb × 1 [Failure]
Set 2: 400 lb × 1 [Failure]
Set 3: 400 lb × 1 [Failure]
Set 4: 335 lb × 6

Bent Over Row
Set 1: 217.5 lb × 10
Set 2: 217.5 lb × 9
Set 3: 217.5 lb × 9

Workout Notes: Under recovered it seems. Body weight is trending down a little the last several days. Gonna increase calories and make sure protein is high.

My goal is to get in 15 minutes of active exercise a day....30 minutes or more twice a week. I'm getting over an illness right now, so for tomorrow, I just want to rest enough and then be as active as I can.

Saturday was 45 minutes of strength training and 45 minutes of vinyasa yoga, yesterday was an hour of yoga plus a half-hour walk with the dogs, and while today should be strength training, I have a speaking engagement this afternoon with a long commute both ways so it might end up a rest day.