That went better than expected.

So since I’m without normal gym facilities right now I’m improvising. Alas, what I do have access to is limited so I’m doing what I can with what I have. I didn’t think today would go all that well: squat day, only 40 lb. dumbbells… I figured I would have to take on a lot of reps, a lot of sets, and not much rest.

To my welcome surprise it worked out better than expected.

I warmed up on a treadmill for about 15 minutes of brisk walking. Then I started squatting. Just hold a DB in each hand and squat. Because of this, I had rather a narrow stance, forward facing feet, and my back was more upright than usual. Basically this was like a high-bar squat or almost front squat (tho not as truly upright as that). But still, this position put a LOT more work into my quads than I expected, and since I’m really weak at front squatting, I actually got some good work here. I did aim for more reps, but did find myself getting worked and actually tired. Shows how weak I am, really.

Then I did some bodyweight step-ups onto the bench. Started just alternating legs and stepping up and down. Set 2 was still alternating but going slower trying to have my one leg actually work to get me up instead of a little push-off with my other foot. Set 3 was even more emphasis on just using the leg to press me up but also not alternating; same with set 4. It wasn’t exhaustive, but I did get some work out of it. What was really big for me here was my knee. I do think it’s healing and/or getting strong… whatever exactly is happening, I don’t feel as much wobble or pain or whatever the weirdness is that I often feel. This has been steadily getting better over the weeks and past few months, so I’m quite happy this went as well as it did.

Finally some lunges.

I really got more out of this than I expected, so I’m pleased. It’s not the session I wanted, but again this is all about supporting the weight-loss so it’s mostly just about getting some work in right now.

Inspired by Paul Carter’s methodologies

• DB Squats
  • BW x 10
  • 20e x 12
  • 30e x 12
  • 40e x 12
  • 40e x 12
  • 40e x 10
  • 40e x 10
  • 40e x 10
• Step-ups
  • BW x 12
  • BW x 12
  • BW x 12
  • BW x 12
• Lunge
  • 20e x 10
  • 20e x 10
  • 20e x 10