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  #361   ^
Old Mon, Mar-01-21, 12:24
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

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: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

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: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
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: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
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: 7,550
 
Plan: Atkins-ish, post-WLS
Stats: 324.0/217.0/174.0 Male 72 inches
BF:
Progress: 71%
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: 1,885
 
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: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
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: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
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 - Strained muscle in left shoulder
June 08 - 12,169
June 09 - 10,025
June 10 - 11,447 - UBWT
June 11 - 10,661
June 12 - 14,041
June 13 - 13,719 - LBWT + bench (shoulder still sore)
June 14 - 11,694
June 15 - 14,214 - LBWT + light bench
June 16 - 13,226
June 17 - 13,160
June 18 - 15,599 - LBWT
June 19 - 15,639
June 20 - 12,559
June 21 - 10,122 - UBWT
June 22 - 13,617
June 23 - 10,152
June 24 - 11,772 - UBWT
June 25 - 15,506
June 26 - 21,329 - UBWT & 6 mile walk
June 27 - 16,959
June 28 - 10,747
June 29 - 13,168 - UBWT
June 30 - 11,811

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

June 2021 Summary

Total Steps: 392,543
Total Miles: 183
Average Daily: 13,084
Miles Bicycling: 0
Miles Jogging: 0
Avg Daily Floors Climbed: 7

Last edited by khrussva : Thu, Jul-01-21 at 06:46.
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  #369   ^
Old Tue, Jun-22-21, 20:07
mviesprite's Avatar
mviesprite mviesprite is online now
Senior Member
Posts: 14,875
 
Plan: Suzanne Somers; LC
Stats: 182.5/158/105 Female 5'
BF:Melting!
Progress: 32%
Location: NE Ohio
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Quote:
Originally Posted by khrussva
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.

Hey Ken, so sorry to hear about the knee injury. I hope it heals quickly for you.
I'm sure it has slowed you down - I always get disappointed when something like that happens. Too busy for downtime!
- Kat
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  #370   ^
Old Thu, Jul-01-21, 07:18
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

I managed to get 10K steps in everyday last month. The knee healed to about 90% rather quickly and it appears that the regular activity may have helped. I only did some rehab type exercises. Most of my activity was simply walking - with a little easy hiking here and there.

About this last 10% of the healing process... Recovery was fast at first, but progress has really slowed down. It seems to be much the same from one day to the next. I'd read that a meniscus injury can take 3 to 6 months to heal. It has been 3 months.

The knee still bothers me at times. Sometimes I don't notice a thing and other times I find myself walking with a mild limp. I sometimes hear some strange crackle noises walking up steps. Other times I don't. And the knee does still ache from time to time and this is not necessarily tied to doing too much activity. In fact, moving around on it tends to loosen things up in a good way. I don't know if I'll ever get back to 100%. I may always have a level of knee problems to deal with. I hope not. Losing more weight will surely help. Time will tell.

Next week I'm going on a vacation with my kids. We will do a lot of walking and some hiking. I may not be at 100%, but I'm happy with my progress. I think that the knee will be up to the challenge.
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  #371   ^
Old Fri, Jul-02-21, 07:03
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

Date ---- Steps -- Other Activities
------- --------- -------------------------------

July 01 -- 9,125 - Rain, rain, rain
July 02 - 14,167 - UBWT
July 03 - 10,108
July 04 - 10,523
July 05 - 17,195 - 5 mile Richmond canal walk
July 06 - 12,008 - UBWT
July 07 -- 4,873 - sick - (Not Covid-19).
July 08 - 14,511
July 09 - 15,021
July 10 - 22,728 - Mt St Helens Hike
July 11 -- 6126
July 12 - 14,470 - Pacific City Dunes
July 13 - 10,673
July 14 - 11,708
July 15 - 18,606 - Deschutes River Hike
July 16 - 18,003 - Smith Rock Hike - The knee held up fine
July 17 - 10,675
July 18 -- 6,699
July 19 - 11,671
July 20 - 12,866 - UBWT
July 21 - 11,852
July 22 - 18,026
July 23 - 11,511
July 24 -- 7,015
July 25 -- 6,548 - Lazy weekend
July 26 - 11,160
July 27 - 11,306 - Finally getting over 3 week long cough/cold
July 28 -- 8,139
July 29 - 11,460 - UBWT
July 30 -- 7,137
July 31 - 19,465 - 2 Shenandoah NP hikes

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

July 2021 Summary

Total Steps: 375,375
Total Miles: 179
Average Daily: 12,109
Miles Bicycling: 0
Miles Jogging: 0
Avg Daily Floors Climbed: 16

Last edited by khrussva : Mon, Aug-02-21 at 12:05.
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  #372   ^
Old Mon, Aug-02-21, 10:41
khrussva's Avatar
khrussva khrussva is offline
Posts: 8,353
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

July was a good month. I'm was a little less OCD about getting 10K steps in each and everyday, so my step count average was a little lower than June. I did get several good hikes in and I was happy to find that although the knee is not 100% back to normal it held up fine. I did feel some pain, but even some serious climbs did not aggravate the injury. I was worried that this knee thing was going to be a long term problem and might put a damper on one of my favorite activities -- hiking. I'm glad to find that this is not the case; so far anyway.

Date ---- Steps -- Other Activities
------- --------- -------------------------------

Aug 01 -- 5,284
Aug 02 - 12,264 - UBWT
Aug 03 - 10,668
Aug 04 - 11,954
Aug 05 - 11,199 - UBWT
Aug 06 - 10,443
Aug 07 -- 4,901 - 2nd floor Laminate flooring project begins
Aug 08 -- 5,928 - I'll be trading some walking time for this DIY project
Aug 09 -- 5,533
Aug 10 -- 9,273 - UBWT
Aug 11 -- 6,651
Aug 12 - 13,107
Aug 13 - 11,137
Aug 14 -- 6,418 - More weekend work on the flooring project
Aug 15 -- 6,298
Aug 16 -- 6,372
Aug 17 -- 5,150 - UBWT
Aug 18 -- 7,014
Aug 19 -- 5,442
Aug 20 -- 8,835 - UBWT
Aug 21 -- 6,083 - Weekend work on flooring project
Aug 22 -- 4,796
Aug 23 - 13,835
Aug 24 - 10,378 - UBWT
Aug 25 -- 6,089
Aug 26 -- 8,574
Aug 27 -- 6,978 - UBWT
Aug 28 -- 9,394 - Packed up DD#3's Pod
Aug 29 -- 7,121 - for her move to TX
Aug 30 - 11,173 - No walk - just a busy day.
Aug 31 -- 5,598

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 : Wed, Sep-01-21 at 06:27.
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