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  #21  
Old 01-14-2010, 01:18 PM
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wsarwani wsarwani is offline
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Originally Posted by RobB View Post
hope your knee problem resolves itself soon, waleed...................dont let it get you down!
Thanks Rob - knee's holding up but I'm trying not to over-exert it too much and give some more time to heal.
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  #22  
Old 01-14-2010, 01:19 PM
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wsarwani wsarwani is offline
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Forget what I said about not getting DOMS - got them after my last workout!
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  #23  
Old 01-14-2010, 01:25 PM
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Forget what I said about not getting DOMS - got them after my last workout!
It's quite normal and a goo sign
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  #24  
Old 01-14-2010, 01:38 PM
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I got into my "groove" today with my third workout of the week and I found new enthusiasm and energy whilst working out. It went well and I got my intervals in today too (burpees).

I tried one reverse lunge to "test" the knee and it seemed to hold up but I didn't want to risk straining it further and did prisoner squats as the warm-up instead.

I've decided to stick with slightly lighter weights for now and work on getting good form and consistency. I added one rep to the decline push ups in each superset (did 5 last time, 6 today) and my goal is to be up to 15 by the end of the workout in 3 weeks from now.

It feels good to be back on track with the workouts again...

TT 2K3 - Workout A:

Warm-up circuit (2 sets): 12 x prisoner squats, 12 x close-grip push-ups, 10 x stick-ups

Warm-up set: 8 x BB pullover (6Kg) (sub for pull-up), 8 x DB chest press (9 Kg)

1A: 8 x BB Pullover (8Kg)
1B: 8x DB Chest Press (6 reps)
3 Supersets

2A: 8 x DB Elbow-out Row (15Kg)
2B: 8 x DB Low-Incline Press (9Kg)
3 Supersets

3A: 6 x Decline Push-ups
3C: 8 x DB Incline Curl (7Kg)
3 Supersets

Advanced Intervals A - burpees:
6 intervals - 30 secs, 90 secs rest
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  #25  
Old 01-14-2010, 09:10 PM
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Forget what I said about not getting DOMS - got them after my last workout!
:-)

At least you know you are not alone!
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  #26  
Old 01-14-2010, 11:56 PM
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Hi Waleed, glad the knee is holding up..
I do think rear lunges are easier on the knees than forward lunges..

Good to see the nutrition is under control too, good for you Waleed, you try so hard and I admire you for that....

Cheers
Ma
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  #27  
Old 01-15-2010, 02:33 AM
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Originally Posted by ma View Post
Hi Waleed, glad the knee is holding up..
I do think rear lunges are easier on the knees than forward lunges..

Good to see the nutrition is under control too, good for you Waleed, you try so hard and I admire you for that....

Cheers
Ma
Thanks Ma. I find reverse lunges harder to do than forward lunges but you may be right, they might be easier on the knees.

I'm going to start posting my nutrition again for my own accountability more than anything else.
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  #28  
Old 01-15-2010, 02:37 AM
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After my first week, I am down 1Kg and 1/2" off my waist, reinforcement that my nutrition efforts seem to be on track. But it's the first day of our weekend (it's Friday/Saturday over here) and that's normally a challenging day when it comes to nutrition. We normally have one meal with my in-laws and one meal at my parents and both my mother and mother-in-law like spoiling me! It's a constant struggle to let them know that I'm eating healthier but they keep the "good" food coming! Ultimately, I am responsible for what I put in my mouth so I just need to keep my wits about me and think about what I'm doing.

I woke up with my chest and arm muscles feeling a bit tight so I'm expecting DOMS later today. This is good! It means that my workouts are at the right intensity.
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  #29  
Old 01-15-2010, 10:49 AM
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Awesome work Waleed!!! This is gonna be our year, and Im so glad I have you here and on FB to keep me motivated!!
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  #30  
Old 01-15-2010, 11:39 AM
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Hey Waleed, reverse lunges are definitely easier on the knees. I would just stick to them if you have bad knees. Looks like your workouts are going great!
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