File :-(, x, )
Anonymous
So, I've been rehabbing a left leg reconstruction after a torn achilles (Walked on for 3 months defying modern medicine) and now my rehab has seen me beginning to lose weight. I'm going to Ireland on the 29th and for the past few weeks have been working on general fitness to improve heart-rate, begin to drop weight, and put muscle back into my legs and improve the upper body. Currently I work out 5-6 times a week and eat small portions on meals:
20 reps of 35 pound weights in each hand (lifted)
15 reps leg press 280 pounds (Both legs)
10 reps calf raise 280 pounds (Both legs)
10 reps leg press 280 pounds (left leg)
10 miles ~33 minutes on the bikes
Straight running for 5 minutes
15 reps leg extensions 80 pounds
15 reps Lateral bar 100 pounds
30 sit ups with 10 pound chest pass on ball weights
30 reps 200 pounds back extensions to build lower back muscle.

Is this conducive to my goals, if anything, what should I change? Trying to lower the BMI, currently I'm about 29.3 (6'0" 225 pounds) trying to pare it down. I'm built like a linebacker if it helps at all so the frame is large as it is.
>> Anonymous
I found air squats to be very therapeutic for my knee, perhaps it would help for your heel.