Tuesday (8/18/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
e. joint rolls
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 30/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X19 (felt a little weak on this one)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side) (GETTING TOO EASY)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
Right foot still an issue, though overall it is better. Left arm: I feel a faint twinge of pain on top of the arm at elbow when pinching objects. The underside (which was the problem area) feels good.
Nutrition: I'm considering consulting an MD regarding my diet, but I'd like to observe my yawning a bit more. I appear to yawn only during exercise (except for the usual yawns before and after waking). I was yawning again during workout. A few times, when I felt a yawn coming on, I took several deep breaths and the yawn passed. I'm still eating the high fat/low carb diet. I've begun eating fish (salmon) to balance the Omega-3s and -6s. I am no longer feeling the lightheadedness. I'm not very hungry in the morning, and if I eat something, I'm not very hungry at lunch. My weight appears to be holding steady at 161-162. My energy level has increased, and I don't feel energy fluxuations during the day; I'm sleeping more soundly, too. The excessive oil secretion on my face/forehead has discontinued, and my complexion has improved. For the past two days, I've been craving something spicy and salty.
CSta's workout log
Week 13 cont.
Thursday (8/20/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
e. (forgot to do the joint rolls)
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 30/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
No yawning occurred. Diet continues as usual. Feel good. Getting mid-day sun and supplementing with Vit D. Sunshine's been a little sketchy the last few days. Nothing else to report.
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
e. (forgot to do the joint rolls)
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 30/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
No yawning occurred. Diet continues as usual. Feel good. Getting mid-day sun and supplementing with Vit D. Sunshine's been a little sketchy the last few days. Nothing else to report.
Week 14
Sunday (8/23/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
e. joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 30/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
Thinking of skipping a workout this week. Feel like I need a little break.
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
e. joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 30/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
Thinking of skipping a workout this week. Feel like I need a little break.
Re: CSta's workout log
MAT appointment was last night. Right foot and left elbow better. Added elastic band exercise for right foot. Revived the home exercise for right arm. Was instructed to reduce bicep curl reps to fifteen at same weight (20 lbs); same for tricep exercise. Going to skip tonight's workout.
Week 14 cont.
Thursday (8/27/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X15; right arm: 20/1X15 (REDUCTION OF 5 REPS AS INSTRUCTED)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X15; left arm 30/1X15 (REDUCTION OF 5 REPS AS INSTRUCTED)
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
Weighed myself on the gym's scale: 160.5 lbs. Not sure how this compares to my digital scale at home, which broke two days ago.
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X15; right arm: 20/1X15 (REDUCTION OF 5 REPS AS INSTRUCTED)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X15; left arm 30/1X15 (REDUCTION OF 5 REPS AS INSTRUCTED)
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up, but no joint rolls.
Weighed myself on the gym's scale: 160.5 lbs. Not sure how this compares to my digital scale at home, which broke two days ago.
Week 15
Sunday (8/30/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. FORGOT TO DO joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X15; right arm: 15/1X15 (REDUCTION OF 5 LBS, SEE NOTE BELOW)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X15; left arm 25/1X15 (REDUCTION OF 5 LBS, SEE NOTE)
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up.
NOTE: Left elbow hurting a little when I grasp something, like wet laundry. Right foot feeling a little below average. The muscle worked by turning foot out must lack endurance significantly and must also be very weak.
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. FORGOT TO DO joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X15; right arm: 15/1X15 (REDUCTION OF 5 LBS, SEE NOTE BELOW)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X15; left arm 25/1X15 (REDUCTION OF 5 LBS, SEE NOTE)
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up.
NOTE: Left elbow hurting a little when I grasp something, like wet laundry. Right foot feeling a little below average. The muscle worked by turning foot out must lack endurance significantly and must also be very weak.
-
Thomas Kurz
- Site Admin
- Posts: 443
- Joined: Dec 03, 2003 08:04
Re: CSta's workout log
Fixing your musculoskeletal problems takes awfully long for this MAT specialist. Second opinion from another one?
BTW, I believe that the key to a good function is in exercises. The MAT techniques can detect a problem and correct it temporarily but the exercises (and lifestyle activities) “make it or break it” (so the correction holds or doesn't).
BTW, I believe that the key to a good function is in exercises. The MAT techniques can detect a problem and correct it temporarily but the exercises (and lifestyle activities) “make it or break it” (so the correction holds or doesn't).
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie
Re: CSta's workout log
Yeah, I'm getting impatient. It's been about 6 months since I started, and I think the therapist's original estimation was two or three months. Not sure if it's worth jumping ship now, though. I've been a pigeon-toed pronator since I could walk, and the bulk of the problems seem to emanate from the lower leg; maybe my body's just that screwed up.Thomas Kurz wrote:Fixing your musculoskeletal problems takes awfully long for this MAT specialist. Second opinion from another one?
BTW, I believe that the key to a good function is in exercises. The MAT techniques can detect a problem and correct it temporarily but the exercises (and lifestyle activities) “make it or break it” (so the correction holds or doesn't).
On the "BTW," the specialist said something similar; the homework exercises are supposed to make the temporary corrections permanent. He retests every session, and with one exception (the right arm), treatments have held. There just seem to be so many problems--a new one each session it seems like. Perhaps he's just treating the symptoms and has failed to identify the root problem. Thanks for the concern.
Week 15
Skipped Tuesday's workout (9/1/09)
Deferred Thursday workout to Friday.
Friday (9/4/09):
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. FORGOT TO DO joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X15; right arm: 15/1X15
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 15/1X15; left arm 20/1X15 (REDUCTION OF 5 LBS)
c. leg extension (quad): 20/1X20 (REDUCTION OF 5 LBS)
d. hamstring curl: 15/1X20 (REDUCTION OF 2.5 LBS)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up.
NOTE: Left elbow was still hurting, and I was feeling unmotivated. Decided to give myself a break on resistance amounts.
Deferred Thursday workout to Friday.
Friday (9/4/09):
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. FORGOT TO DO joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X15; right arm: 15/1X15
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 15/1X15; left arm 20/1X15 (REDUCTION OF 5 LBS)
c. leg extension (quad): 20/1X20 (REDUCTION OF 5 LBS)
d. hamstring curl: 15/1X20 (REDUCTION OF 2.5 LBS)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up.
NOTE: Left elbow was still hurting, and I was feeling unmotivated. Decided to give myself a break on resistance amounts.
Week 16
Sunday (9/6/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. FORGOT TO DO joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X15; right arm: 15/1X15
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 20/1X15; left arm 20/1X15
c. leg extension (quad): 20/1X20
d. hamstring curl: 15/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up.
NOTE: Right foot and left elbow improved over the weekend. The elbow did not "zing" when I grabbed wet laundry. I suspect I was performing the right foot isometric and elastic band exercise improperly--I was flexing the arch of my foot while performing each. I reduced the effort/tension until the arch felt relaxed. My foot is burning a little this morning, and I suspect my dress shoes are aggravating my problem. My foot started burning shortly after putting my shoes on. MAT apt. is tonight.
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
e. FORGOT TO DO joint rolls.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X15; right arm: 15/1X15
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 20/1X15; left arm 20/1X15
c. leg extension (quad): 20/1X20
d. hamstring curl: 15/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35
3. Cool down: same as warm-up.
NOTE: Right foot and left elbow improved over the weekend. The elbow did not "zing" when I grabbed wet laundry. I suspect I was performing the right foot isometric and elastic band exercise improperly--I was flexing the arch of my foot while performing each. I reduced the effort/tension until the arch felt relaxed. My foot is burning a little this morning, and I suspect my dress shoes are aggravating my problem. My foot started burning shortly after putting my shoes on. MAT apt. is tonight.
Re: CSta's workout log
MAT apt last night: weakness found in left ring finger. Continued rehabilitation of right foot. Next apt is Oct. 5.
Week 16
Wednesday (9/9/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X15; right arm: 20/1X15 (INCREASE OF 5 lbs)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X15; left arm 25/1X15 (INCREASE OF 5 LBS)
c. leg extension (quad): 25/1X20 (INCREASE OF 5 LBS)
d. hamstring curl: 10/1x20 (SUBSTANTIAL DECREASE BECAUSE HAMSTRINGS WERE STILL SORE FROM PULLING WEEDS ON MONDAY)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 5/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35 (GONNA GO UP TO 40)
3. Cool down: same as warm-up.
NOTE: Right foot and left elbow have improved. I wasn't performing the isometric for right foot properly.
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X15; right arm: 20/1X15 (INCREASE OF 5 lbs)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X15; left arm 25/1X15 (INCREASE OF 5 LBS)
c. leg extension (quad): 25/1X20 (INCREASE OF 5 LBS)
d. hamstring curl: 10/1x20 (SUBSTANTIAL DECREASE BECAUSE HAMSTRINGS WERE STILL SORE FROM PULLING WEEDS ON MONDAY)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 5/1X20
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X35 (GONNA GO UP TO 40)
3. Cool down: same as warm-up.
NOTE: Right foot and left elbow have improved. I wasn't performing the isometric for right foot properly.
Week 16
Friday (9/11/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
d. same thing as c., but turn foot inward.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20 (INCREASE TO WHAT IT WAS BEFORE)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X20; left arm 25/1X20 (INCREASE TO WHAT IT WAS BEFORE)
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1x20 (INCREASE TO WHAT IT WAS BEFORE)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (INCREASE OF 5 LBS)
f. heel lift: used the seated heel lift machine: left AND RIGHT foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X40
3. Cool down: same as warm-up.
WORKOUTS ARE NOW GOING TO BE WEDNESDAY, FRIDAY, SUNDAY
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
d. same thing as c., but turn foot inward.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20 (INCREASE TO WHAT IT WAS BEFORE)
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X20; left arm 25/1X20 (INCREASE TO WHAT IT WAS BEFORE)
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1x20 (INCREASE TO WHAT IT WAS BEFORE)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (INCREASE OF 5 LBS)
f. heel lift: used the seated heel lift machine: left AND RIGHT foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X40
3. Cool down: same as warm-up.
WORKOUTS ARE NOW GOING TO BE WEDNESDAY, FRIDAY, SUNDAY
Week 16
Sunday (9/13/09)
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
d. same thing as c., but turn foot inward.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X20; left arm 25/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1x20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left AND RIGHT foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X40
3. Cool down: same as warm-up.
Right foot stiffness upon waking has decreased slightly. Slight burn in foot now (wearing dress shoes).
1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
d. same thing as c., but turn foot inward.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 25/1X20; left arm 25/1X20
c. leg extension (quad): 25/1X20
d. hamstring curl: 17.5/1x20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20
f. heel lift: used the seated heel lift machine: left AND RIGHT foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X40
3. Cool down: same as warm-up.
Right foot stiffness upon waking has decreased slightly. Slight burn in foot now (wearing dress shoes).
Re: CSta's workout log
Wednesday (9/16/09): skipped workout; gave blood earlier in the day.