I'm starting this to keep me motivated, got a case of runners knee at the minute and I've been inactive for a while. Few mins light jogging on workout mat, Quad contraction, sit edge of a chair heels extended and tighted thigh muscle, hold for 10 rest for 3 secs, 10 reps. Quad leg lifts, 10 each side. 3 sets Sit upright on floor and keep legs straight, press knee into floor whilst raising for till near cramp, 10 each leg. Lie on floor. Put left foot onto right heel, slowly pull right heel towards the buttocks, resisting with left leg, hold for 10 rest for 3, 10 each leg Partial wall squat, squat till feeling comfoartable 3 sets of ten Sit in a chair, put fists between knees and squeeze for 10 rest for 3, 10 reps Ill do this later on today as well, as its pretty low impact. 3 × 15 press up 3 × 15 sit ups 3 × 5 chins 3 × 10 dumbell rows Bin in active for a while, but hopefully once my knees sorted, will be able crank up the intensity. Goin to be doing a 9 week endurance plan when my knees better and have my supplements sorted. **** being an ectomorph need a fair amount of calories just not to lose weight.
Welcome to the board mate. I took the liberty to rename the thread for aesthetic purposes (yeah I know, I'm an ass)
Had gastroentiris so ain't been able to do anything done a 4 mile walk today and did a few miles yesterday and knee ain't so bad, might go for a job on grass tomorrow
haha Been doing bodyweight exercises every other day Went to gym yesterday did 5 km on bike 3 x 8 leg press Leg extensions Rotary calf thingys Calf raises. Knee felt okay don't think its ready for pounding the tarmac just yet Did some abs and core work and went on the grappler, its a rope and you pull it down for 100 metres did 2 sets on level 6 and final set on level 8. Beast of a machine really good for strength and endurance could do with 1 in my front room
Been doing my leg and ab work, also been doing this every other day just to keep me ticking over 3 x 6 chin ups 3 x 6 pull ups 2 x 6 elevated press up (get as high as I can) 1 max set normal press ups 3 x 8 lat raises 3 x 8 cuban shoulder press 2 x 6 alternating curls 1 max ez bar curl with as much weight as possible. Gonna throw in some tri dips soon, this had considerably changed my physique after a week as soon as I can I'm gonna join a gym get some leg work done so I can get back to circuit training and hill sprints
