Friday (9/18/09)
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; 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): 12.5/1X17 (INCREASE OF 2.5 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 (THESE ARE GETTING EASIER. WILL PROBABLY INCREASE REPS MORE STEADILY NOW.)
3. Cool down: same as warm-up.
Since Sunday, right foot and left elbow about the same
CSta's workout log
Week 17
Sunday (9/20/09)
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; 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): 12.5/1X20
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.
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): 12.5/1X20
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.
Week 18
Wednesday (9/23/09)
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; 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.
f. 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 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): 12.5/1X20
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.
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.
f. 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 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): 12.5/1X20
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.
Week 18
Friday (9/25/09)
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.
f. 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 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): 12.5/1X20
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.
Skipped Sunday workout. Going to workout tonight (Monday). Right foot feeling quite good today, and I didn't have any discomfort over the weekend.
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.
f. 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 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): 12.5/1X20
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.
Skipped Sunday workout. Going to workout tonight (Monday). Right foot feeling quite good today, and I didn't have any discomfort over the weekend.
Week 18
MOnday (9/28/09)
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.
f. 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 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): 12.5/1X20
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 still feeling good today. I was hungry when I went to the gym, but everything felt a little easier.
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.
f. 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 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): 12.5/1X20
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 still feeling good today. I was hungry when I went to the gym, but everything felt a little easier.
Week 19
Wednesday (9/30/09)
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.
d. same thing as c., but turn foot inward.
f. 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 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): 12.5/1X20
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.
The workout felt quite good. This morning, however, I woke up with a pain in my lower back. It's on and next to the vertebrae in the lower back, just like when I began seeing the MAT therapist. Pain is significant, especially when pressing on the offending spot, about a 6 or 7 out of 10. Not sure what has happened. Since the original pain went away, I haven't had any discomfort in my back, and I don't remember doing anything out of the ordinary that might have caused an injury.
The right foot, on the other hand, has felt fantastic for the last few days. There's been very little stiffness in the morning (there was none today), and my dress shoes are not causing discomfort. MAT apt is this coming Monday.
Nutrition: Lately, I have felt sick to my stomach after eating/drinking heavy cream and after eating eggs cooked in a significant amount of butter. My thought is that the significant amount of fat is causing the discomfort, so I'm going to cut back a bit.
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.
f. 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 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): 12.5/1X20
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.
The workout felt quite good. This morning, however, I woke up with a pain in my lower back. It's on and next to the vertebrae in the lower back, just like when I began seeing the MAT therapist. Pain is significant, especially when pressing on the offending spot, about a 6 or 7 out of 10. Not sure what has happened. Since the original pain went away, I haven't had any discomfort in my back, and I don't remember doing anything out of the ordinary that might have caused an injury.
The right foot, on the other hand, has felt fantastic for the last few days. There's been very little stiffness in the morning (there was none today), and my dress shoes are not causing discomfort. MAT apt is this coming Monday.
Nutrition: Lately, I have felt sick to my stomach after eating/drinking heavy cream and after eating eggs cooked in a significant amount of butter. My thought is that the significant amount of fat is causing the discomfort, so I'm going to cut back a bit.
Re: CSta's workout log
Haven't done anything since Wednesday (9/30) . . . been sick. MAT apt is tonight. Back feels pain free/back to normal. Right foot feels very good. Left elbow still troublesome.
Re: CSta's workout log
MAT apt was productive and encouraging. Left elbow problem appears to have been located. Left ring finger injured while rock climbing years ago. New exercises for it provide nearly instant relief for the elbow. The right foot issue appears to have been resolved, although the exercises for maintaining it will be done for a while. Apts have been reduced to once a month. Multiple joint exercises may come in a month or two; just waiting for the relatively weak calf muscles to recondition.
Overall, my body feels good. I notice small things, like when I bend over or stoop down to pick up a toy or something, I don't have the sense of stiffness or instability I used to have. I feel like movements occur smoothly. I'm curious to see how quickly I progress when I return to the flexibility/article 19 training.
Overall, my body feels good. I notice small things, like when I bend over or stoop down to pick up a toy or something, I don't have the sense of stiffness or instability I used to have. I feel like movements occur smoothly. I'm curious to see how quickly I progress when I return to the flexibility/article 19 training.
Week 20
Workouts on Friday (10/2/09) and Sunday (10/4/09) were skipped due to massive headache. Was checked by M.D. and nothing wrong, just a migraine.
Wednesday (10/7/09):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.
f. 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 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): 12.5/1X20
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.
Wednesday (10/7/09):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.
f. 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 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): 12.5/1X20
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.
Week 20
Friday (10/9/09) (same thing as Wednesday)
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.
f. 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 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): 12.5/1X20
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.
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.
f. 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 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): 12.5/1X20
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.
Week 20
Monday (10/12/09):
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.
f. 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 25/1X20; left arm 25/1X20
c. leg extension (quad): 30/1X20 (INCREASE OF 5 LBS)
d. hamstring curl: 20/1x17 (INCREASE OF 5LBS, BUT 3 REPS FEWER)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 1X20 (THIS IS GETTING TOO EASY)
g. ankle dorsiflexion: 10/1x20 (THIS IS ALSO TOO EASY)
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 (GOING TO BUMP UP TO 50, THEN START ADDING WEIGHT)
3. Cool down: same as warm-up.
Right foot felt good this weekend and yesterday (was at home with sick child). This morning, foot feels good--not aggravated. Left elbow still a little sore.
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.
f. 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 25/1X20; left arm 25/1X20
c. leg extension (quad): 30/1X20 (INCREASE OF 5 LBS)
d. hamstring curl: 20/1x17 (INCREASE OF 5LBS, BUT 3 REPS FEWER)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 1X20 (THIS IS GETTING TOO EASY)
g. ankle dorsiflexion: 10/1x20 (THIS IS ALSO TOO EASY)
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 (GOING TO BUMP UP TO 50, THEN START ADDING WEIGHT)
3. Cool down: same as warm-up.
Right foot felt good this weekend and yesterday (was at home with sick child). This morning, foot feels good--not aggravated. Left elbow still a little sore.
Week 21
Wednesday (10/14/09):
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.
f. 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: (DID NOT DO; SEE BELOW)
b. tricep exercise (with elbow at my side, I pull down on a handle): left arm 25/1X20; right arm (DID NOT DO; SEE BELOW)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x18
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 1X20 (FORGOT TO INCREASE WEIGHT)
g. ankle dorsiflexion: 10/1x20 (WILL HAVE TO FIGURE OUT HOW TO INCREASE WEIGHT; I'M USING A 10 LB ANKLE WEIGHT)
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): 1X50 (INCREASE OF 10 REPS; STILL TOO EASY; GOING TO ADD WEIGHT NEXT WORKOUT)
3. Cool down: same as warm-up.
For headache described in Oct. 14 post (for 10/2 and 10/4), I had to go the ER. I was given an IV in right arm. That was Sat., Oct. 3. I worked out Wed the 7th and felt discomfort in my right bicep near where the needle was inserted. It feels ok now, but I decided to give the arm a rest.
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.
f. 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: (DID NOT DO; SEE BELOW)
b. tricep exercise (with elbow at my side, I pull down on a handle): left arm 25/1X20; right arm (DID NOT DO; SEE BELOW)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x18
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 1X20 (FORGOT TO INCREASE WEIGHT)
g. ankle dorsiflexion: 10/1x20 (WILL HAVE TO FIGURE OUT HOW TO INCREASE WEIGHT; I'M USING A 10 LB ANKLE WEIGHT)
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): 1X50 (INCREASE OF 10 REPS; STILL TOO EASY; GOING TO ADD WEIGHT NEXT WORKOUT)
3. Cool down: same as warm-up.
For headache described in Oct. 14 post (for 10/2 and 10/4), I had to go the ER. I was given an IV in right arm. That was Sat., Oct. 3. I worked out Wed the 7th and felt discomfort in my right bicep near where the needle was inserted. It feels ok now, but I decided to give the arm a rest.
Week 21
Friday (10/16/09):
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.
f. 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): left arm 30/1X20; 30/1X20 (Uh, AT SOME POINT IS SEEM TO HAVE FORGOTTEN TO RAISE THE WEIGHT NOTED TO 30. I'VE BEEN DOING 30 FOR A WHILE NOW)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x19 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20 (INCREASE OF 5 LBS)
g. ankle dorsiflexion: 10/1x20 (WILL HAVE TO FIGURE OUT HOW TO INCREASE WEIGHT; I'M USING A 10 LB ANKLE WEIGHT)
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): 3/1X30 (INCREASE OF 3 LBS; WENT DOWN FROM 50 REPS TO 30. THIS FELT CHALLENGING AT THE END.)
3. Cool down: same as warm-up.
I skipped Sunday's workout. Just didn't fee like it. Left elbow not feeling to well.
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.
f. 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): left arm 30/1X20; 30/1X20 (Uh, AT SOME POINT IS SEEM TO HAVE FORGOTTEN TO RAISE THE WEIGHT NOTED TO 30. I'VE BEEN DOING 30 FOR A WHILE NOW)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x19 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20 (INCREASE OF 5 LBS)
g. ankle dorsiflexion: 10/1x20 (WILL HAVE TO FIGURE OUT HOW TO INCREASE WEIGHT; I'M USING A 10 LB ANKLE WEIGHT)
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): 3/1X30 (INCREASE OF 3 LBS; WENT DOWN FROM 50 REPS TO 30. THIS FELT CHALLENGING AT THE END.)
3. Cool down: same as warm-up.
I skipped Sunday's workout. Just didn't fee like it. Left elbow not feeling to well.
Week 22
Wednesday (10/21/09):
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.
f. 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): left arm 30/1X20; 30/1X20
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x20 (I'M PUTTING THE ANKLE WEIGHT CLOSER TO THE TIP OF MY FOOT TO INCREASE RESISTANCE)
h. back extensions on floor (holding up position for 10 seconds): 1X6 (arms at side) (INCREASE OF TWO SECONDS PER REP)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 3/1X30
3. Cool down: same as warm-up.
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.
f. 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): left arm 30/1X20; 30/1X20
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x20 (I'M PUTTING THE ANKLE WEIGHT CLOSER TO THE TIP OF MY FOOT TO INCREASE RESISTANCE)
h. back extensions on floor (holding up position for 10 seconds): 1X6 (arms at side) (INCREASE OF TWO SECONDS PER REP)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 3/1X30
3. Cool down: same as warm-up.
Week 22
Saturday (10/24/09):
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.
f. 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): left arm 30/1X20; 30/1X20
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 10 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): 3/1X30
3. Cool down: same as warm-up.
Last two workouts have felt great. On the hamstring curl, my range of motion has increased. I'm able to get my heal much closer to my buttocks than I was prior to my MAT therapy. Overall, I'm feeling quite sturdy. I notice this especially when I squat to pick up my son.
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.
f. 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): left arm 30/1X20; 30/1X20
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x20
h. back extensions on floor (holding up position for 10 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): 3/1X30
3. Cool down: same as warm-up.
Last two workouts have felt great. On the hamstring curl, my range of motion has increased. I'm able to get my heal much closer to my buttocks than I was prior to my MAT therapy. Overall, I'm feeling quite sturdy. I notice this especially when I squat to pick up my son.