I went to see the knee surgeon Mr John Hardy yesterday for the two week post op consultation. He removed the stitches and we were both extremely happy with the results considering only two weeks had passed.

I have excellent range of motion and great quad tone. I have a little swelling in the knee still but that’s to be expected since I have been trying to stay active and doing as much rehab as possible.

I warmed up with a cross train for five minutes in my Fat Burn In 30 workout.

Today I decided to do a big 10 exercise circuit of 10 reps for two sets.

It looked something like this:

Romanian Deadlift 85kg x10
Incline Chest Press (DB’s) 20kg x 10
Lat Pulldown (neutral grip) 50kg x 10
Shoulder Press 15kg x10
High Seated Row 25kg x 10
Squats (Kb’s) 12kg x 10
Supine 90 Crunch & MB Toss 5kg x 20
Single Leg Single Arm Biceps Curl ** 12kg x10LR
Single Leg Single Arm Triceps Press (overhead) ** 10kg x10
Single Leg Hamstring Bridge Foot on Med Ball x 10LR

** Both these exercise I used as rehab for the knee by balancing on a unstable surface.

Finished off with 10 minutes on the cross trainer doing intervals of one minute high intensity, 1 min easy.

Quick and simple completed in 32 minutes.

Knee feels good, look forward to some extended intervals for my cardio training tomorrow.

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