I got to work out with my little bro and his son today. I don't get this kind of attention often, so I lapped it up. My nephew suggested reducing my lower body weights and doing them really slow, something he was directed to do for his sports injured knee (yes, whacked knees run in the family). I was pleasantly surprised with the happy burn my leg muscles finally got and no knee pain. I'll be looking forward to working those leg again. Between my Nephew and my Bro's cheer leading and slow motion lifting sessions, I got one primo workout. I'm sure my muscles will be vibrating with excitement and warmth for the next few days.

Physical improvements are starting to show in my arms and abdomen. I'm patient with the renovations and I'm happy one day at a time.

Thanks to everyone for all the tips on working with my knees.

Left press 15 x 80lb x 3 sets
Leg extensions 12 x 40lb x 3 sets
lying leg curls 12 x 40lb x 3 sets
Stiff-leg deadlifts 15 x 20lb, 15 x 30lb
Seated calf raise 15 x 90lb x 3 sets
Back extensions 15 x 3 sets
One arm row 15 x 40lb, 12 x 50lb, 10 x 60lb
Bicep curl 15 x 50lb, 12 x 60lb, 10 x 60lb
Cable curl 15 x 50lb, 12 x 60lb, 10 x 60lb
Wrist curls 15 x 20lb, 12 x 15lb, 12 x 15lb
Raised leg crunches 30, 25, 20
Cardio Elliptical 40 min level 12, 3.5 miles
Lots of stretches
Feeling good and feeling pumped