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  #361   ^
Old Mon, Mar-01-21, 12:24
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,266
 
Plan: My own - < 30 net carbs
Stats: 440/231/210 Male 5' 11"
BF:Energy Unleashed
Progress: 91%
Location: Central Virginia - USA
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I've got another month of activity tracked and logged. I'm happy to finally get consistent with getting my 10K steps everyday. I'm eating better and that always seems to go hand-in-hand with my motivation to get my walks in each day.

I'm also pleased with my weight lifting progress. The sore shoulder from a few months ago has healed up, so I'm moving up in weight. I'm now doing 3 sets of 175 pounds on the free weight bench press. That is significantly more that I could do 10 months ago when I first started being consistent with upper body weight training 2+ times per week. I have Kelsey to thank for this. She has become quite the 'gym rat'. She loves pumping iron. Weight lifting is not my favorite thing. I'd rather just walk. But Kel has motivated and pushed me to get stronger. It's working.

I've hung up my jogging shoes for the time being. I have some weight to lose and jogging tends to make me more hungry. I think it is actually counter-productive for me when I'm trying to lose weight. More and longer walks will be the trade-off. I enjoy walking more anyway.

Last edited by khrussva : Mon, Mar-01-21 at 12:33.
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  #362   ^
Old Mon, Mar-01-21, 13:01
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,266
 
Plan: My own - < 30 net carbs
Stats: 440/231/210 Male 5' 11"
BF:Energy Unleashed
Progress: 91%
Location: Central Virginia - USA
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Date ---- Steps -- Other Activities
------- - -------- - ------------------------------
Mar 01 - 13,542
Mar 02 - 15,645 - UBWT
Mar 03 - 15,804
Mar 04 - 12,620
Mar 05 - 17,359 - UBWT
Mar 06 - 12,868
Mar 07 - 13,461 - UBWT & Leg press
Mar 08 - 10,276
Mar 09 - 18,938 - Mixed Upper, core & leg weight training
Mar 10 - 14,010
Mar 11 - 15,407 - UBWT
Mar 12 -- 9,856
Mar 13 - 10,714
Mar 14 - 12,906 - UBWT
Mar 15 - 10,986
Mar 16 - 15,538 - UBWT
Mar 17 - 11,941
Mar 18 - 13,689 - UBWT
Mar 19 - 17,878
Mar 20 - 17,044
Mar 21 - 11,000
Mar 22 - 12,681 - Tweaked my right knee while hiking.
Mar 23 - 13,759 - UBWT
Mar 24 - 10,293 - Keeping the step count minimal
Mar 25 - 10,646 - to allow my knee to heal
Mar 26 - 10,792
Mar 27 - 15,060 - 3.5 mile hike
Mar 28 - 10,827 - UBWT
Mar 29 -- 8,647 - Knee still sore
Mar 30 -- 7,514 - UBWT
Mar 31 -- 5,794

UBWT = Upper body weight training
LBWT = Lower body weight training
Floors = Flights of stairs on the Y's Step Climbing machine

March 2021 Summary

Total Steps: 397,495
Total Miles: 199
Average Daily: 12,822
Miles Bicycling: 0
Miles Jogging: 0
Avg Daily Floors Climbed: 12

Last edited by khrussva : Sun, May-02-21 at 20:24.
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  #363   ^
Old Mon, Apr-05-21, 07:20
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,266
 
Plan: My own - < 30 net carbs
Stats: 440/231/210 Male 5' 11"
BF:Energy Unleashed
Progress: 91%
Location: Central Virginia - USA
Default Serious Right Knee Injury

Date ---- Steps -- Other Activities
------- --------- -------------------------------
Apr 01 -- 6,292
Apr 02 - 10,157 - Hike to Humpback Rocks was a bad idea. Re-injured Knee
Apr 03 -- 1,516 - Recliner bound.
Apr 04 -- 2,913 - Less pain & swelling. A bit more mobile
Apr 05 -- 2,471 - More progress. Healing this one will take weeks or longer
Apr 06 -- 6,291 - UBWT - Walking with a limp, but retired the cane.
Apr 07 -- 5,221 - Knee still swollen & sore.
Apr 08 -- 6,443 - UBWT
Apr 09 -- 3,930 - The knee pain is slowly subsiding. Still noticeably limping
Apr 10 -- 4,106 - The plan is to rest the knee as much as possible
Apr 11 -- 4,502 - through April, then start some rehab exercises.
Apr 12 -- 6,484 - UBWT
Apr 13 -- 7,753
Apr 14 -- 3,441 - Knee feeling much better.
Apr 15 -- 3,997
Apr 16 -- 4,658
Apr 17 - 10,016
Apr 18 -- 5,941 - UBWT
Apr 19 -- 4,571
Apr 20 -- 5,736 - UBWT
Apr 21 -- 5,960
Apr 22 -- 5,325
Apr 23 -- 4,298
Apr 24 -- 2,599 - Resting the knee as much as possible
Apr 25 -- 4,738
Apr 26 -- 6,265 - UBWT
Apr 27 -- 5,247
Apr 28 -- 5,520 - UBWT
Apr 29 -- 4,483
Apr 30 -- 4,708

UBWT = Upper body weight training
LBWT = Lower body weight training
Floors = Flights of stairs on the Y's Step Climbing machine

April 2021 Summary

Total Steps: 155,583
Total Miles: 78
Average Daily: 5,186
Miles Bicycling: 0
Miles Jogging: 0
Avg Daily Floors Climbed: 5


I've made great progress with the knee that I severely injured on a hike on April 2nd. I had to use a cane for the first week. I took the elevator instead of the steps at the Y for the first 3 weeks. Now I can finally climb up steps without pulling myself up with the handrail. I still don't trust it going down stairs without the rail. It still feels a little weak & wobbly. On a scale of 1 to 10 the pain has gone from 10 to 2 in this 30 days. That's progress.

My protein was high all month, mainly due to my adding collagen & beef broth supplementation morning and night in hopes that it could help me heal faster. I don't know that it helped, but I am healing. So I'll continue consuming both supplements daily through May.

I stayed off my feet as much as possible in April. I averaged only 5K steps per day. On May 1st I got in 8K steps and the knee still feels good. This coming month I'll start rehab exercises and increase my walking. I've never injured my knee like this before. I'm having to figure this out as I go. So far so good.

Last edited by khrussva : Thu, May-13-21 at 07:39.
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  #364   ^
Old Sun, May-02-21, 20:40
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,266
 
Plan: My own - < 30 net carbs
Stats: 440/231/210 Male 5' 11"
BF:Energy Unleashed
Progress: 91%
Location: Central Virginia - USA
Default

Date ---- Steps -- Other Activities
------- --------- -------------------------------
May 01 -- 8,099 - UBWT
May 02 -- 5,096
May 03 -- 4,449
May 04 -- 9,813 - UBWT
May 05 -- 6,690
May 06 -- 8,262 - UBWT
May 07 -- 5,123
May 08 -- 7,659
May 09 -- 9,070 - UBWT - Added some light knee rehab
May 10 -- 4,623
May 11 -- 5,662
May 12 - 10,320 - UBWT & knee exercises
May 13 -- 3,593 - Just plain lazy
May 14 -- 8,072
May 15 -- 4,438
May 16 - 12,020 - UBWT
May 17 -- 5,634
May 18 - 11,237 - LBWT - starting out light & easy
May 19 - 12,302
May 20 -- 5,351 - UBWT
May 21 - 13,792 - 4 miles of walking
May 22 - 16,117 - UBWT & LBWT 3.5 mile walk
May 23 -- 8,765
May 24 - 10,211 - The knee feels 90% healed. Needs strengthening
May 25 - 13,071 - Starting to get daily walks in. 2.5 miles walking.
May 26 - 12,029
May 27 - 12,447 - UBWT
May 28 - 16,119
May 29 - 12,296
May 30 - 11.571 - UBWT
May 31 - 17,644 - 3.5 mile midday walk and 1.5 mile evening walk.

UBWT = Upper body weight training
LBWT = Lower body weight training
Floors = Flights of stairs on the Y's Step Climbing machine

May 2021 Summary

Total Steps: 291,587
Total Miles: 145
Average Daily: 9,406
Miles Bicycling: 0
Miles Jogging: 0
Avg Daily Floors Climbed: 5

Not quite a 10K step average for the month, but this was a whole lot better than last month. I've made a lot of progress towards recovery.

Last edited by khrussva : Tue, Jun-01-21 at 10:34.
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  #365   ^
Old Sun, May-02-21, 20:44
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 6,841
 
Plan: Atkins-ish, post-WLS
Stats: 324/254/174 Male 72 inches
BF:
Progress: 47%
Location: Southern Colorado, USA
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Glad to hear that the knee is much improved. Hopefully by the end of May it will be close to completely healed.
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  #366   ^
Old Mon, May-03-21, 00:43
Ambulo's Avatar
Ambulo Ambulo is offline
Senior Member
Posts: 1,696
 
Plan: LerC, TRE, IF
Stats: 150/126/120 Female 64 inches
BF:
Progress: 80%
Location: the North, England
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Great news about the knee, how quickly it's healing.
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  #367   ^
Old Mon, May-03-21, 06:20
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,266
 
Plan: My own - < 30 net carbs
Stats: 440/231/210 Male 5' 11"
BF:Energy Unleashed
Progress: 91%
Location: Central Virginia - USA
Default

Thanks for the well wishes Wban & Ambulo. This knee problem really has put a damper in my active lifestyle. I don't think that I've had a month were I didn't average 10K steps since 2014. It seems to be healing well. I just hope that it isn't anything permanent. I'll be rather disappointed if I can't get it back to 100%.

I'm sure that my weight bounce after reaching goal was a contributing factor to the injury. I'm working on that. If I can get my weight back down to 200 pounds (or so) that will take a lot of pressure off my knees.
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  #368   ^
Old Wed, Jun-02-21, 07:06
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,266
 
Plan: My own - < 30 net carbs
Stats: 440/231/210 Male 5' 11"
BF:Energy Unleashed
Progress: 91%
Location: Central Virginia - USA
Default

Date ---- Steps -- Other Activities
------- --------- -------------------------------
June 01 - 12,123
June 02 - 12,681 - UBWT
June 03 - 11,228
June 04 - 11,414
June 05 - 13,172 - 4 mile walk in the sun
June 06 - 15,719 - LBWT
June 07 - 12,860 - UBWT
June 08 - 12,169
June 09 - 10,025
June 10 - 11,447 - UBWT
June 11 -
June 12 -
June 13 -
June 14 -
June 15 -
June 16 -
June 17 -
June 18 -
June 19 -
June 20 -
June 21 -
June 22 -
June 23 -
June 24 -
June 25 -
June 26 -
June 27 -
June 28 -
June 29 -
June 30 -

UBWT = Upper body weight training
LBWT = Lower body weight training
Floors = Flights of stairs on the Y's Step Climbing machine

Last edited by khrussva : Yesterday at 06:48.
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