Monday (10/26/09):
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: 10/1x25 (INCREASE OF 5 REPS)
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.
Again, last night felt really good. Also, I had my dress shoes re-soled. Yesterday and, so far, today they have not aggravated my right foot. Normally, my right foot becomes sore/stiff after the walk from the car to work. I exchanged emails with the MAT therapist the other day (Friday, I think), and he reminded me to keep the elastic band exercises for the right foot at low resistance. I had increased the resistance of the band so that I could perform only 20 to 30 reps. Since Friday, I have returned the band to its original resistance and am performing 100 reps. A slight burn occurs as I approach 100. In general, the lower resistance/higher reps feels much better than greater resistance/lower reps.
CSta's workout log
Week 23
Wednesday (10/28/09):
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): 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: 10/1x25
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.
I continue to be impressed by my range of motion on the hamstring curl.
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: 10/1x25
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.
I continue to be impressed by my range of motion on the hamstring curl.
Week 23
Friday (10/30/09):
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): 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: 10/1x25
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.
Can't say enough about the range of motion on the hamstring curl.
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: 10/1x25
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.
Can't say enough about the range of motion on the hamstring curl.
Week 23
Sunday (11/1/09):
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: 10/1x25
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.
Right foot still not aggravated by the newly repaired dress shoes. Foot feels good today. Left elbow better, but still nowhere near 100%.
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: 10/1x25
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.
Right foot still not aggravated by the newly repaired dress shoes. Foot feels good today. Left elbow better, but still nowhere near 100%.
Re: CSta's workout log
MAT apt. was last night. Weakness discovered in left elbow extensor and tricep. Hopefully, those are the last weaknesses causing the elbow pain. Right foot feels good.
Week 24
Wednesday (11/4/09):
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.
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 25/1X15; 25/1X15 (DECREASE OF 5LBS AND 5 REPS, PER MAT THERAPIST'S RECOMMENDATION. WEAKNESS IN ELBOW EXTENSOR WAS PRESENT. LOWER WEIGHT NECESSARY TO PREVENT OTHER MUSCLES FROM ACCOMMODATING IT.)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time) (DID NOT DO THIS FOR EITHER LEG; SORENESS IN LEFT HAMSTRING FROM LAST WORKOUT)
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: 10/1x25
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.
Right foot slightly aggravated today after walk into work.
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 25/1X15; 25/1X15 (DECREASE OF 5LBS AND 5 REPS, PER MAT THERAPIST'S RECOMMENDATION. WEAKNESS IN ELBOW EXTENSOR WAS PRESENT. LOWER WEIGHT NECESSARY TO PREVENT OTHER MUSCLES FROM ACCOMMODATING IT.)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time) (DID NOT DO THIS FOR EITHER LEG; SORENESS IN LEFT HAMSTRING FROM LAST WORKOUT)
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: 10/1x25
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.
Right foot slightly aggravated today after walk into work.
Week 24
Saturday (11/7/09):
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): left arm 25/1X20; 25/1X20 (INCREASE OF 5 REPS)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time) (LEFT HAMSTRING FEELS FINE)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
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 25/1X20; 25/1X20 (INCREASE OF 5 REPS)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time) (LEFT HAMSTRING FEELS FINE)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
Week 25
Wednesday (11/11/09)
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.
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 25/1X20; 25/1X20
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
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 25/1X20; 25/1X20
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
Week 25
Saturday (11/14/09): disappointing day. My upper calf (right leg, just below the back of the knee) was sore from Wednesday's workout. During Wed's workout, I performed the foot isometrics and elastic band exercises with my knee bent at a 100 degree angle. Usually, it's at 90 degrees. At rest, my toes were about 1/2 inch off the floor, so I would have to press my toes down to touch the floor. This added "resistance" appears to have caused my soreness (perhaps it caused use of a muscle that was not fully used when knee was bent at 90 degrees).
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 25/1X20; 25/1X20
c. leg extension (quad): THE MACHINE WAS BROKEN AND THERE WAS NOTHING AVAILABLE TO REPLACE IT
d. hamstring curl: started to do this, but the soreness flared in my calf, so I didn't do it.
e. calf exercises: figured I couldn't do these due to sore calf.
f. was discouraged at this point, and tired, so I left the gym.
g. fell asleep on the couch that night at 7:30 and slept until 7:00 the next morning. Not sure why I was so tired.
After workout on Saturday, I carried my son around on my shoulders and had to swat down a few times to pick up various items (stuffed bear). Sunday, my left hamstring was sore. Feels slightly sore when I dig into it with my fingers. Calf feels ok today.
I'm working out tonight. Might skip left hamstring exercise.
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 25/1X20; 25/1X20
c. leg extension (quad): THE MACHINE WAS BROKEN AND THERE WAS NOTHING AVAILABLE TO REPLACE IT
d. hamstring curl: started to do this, but the soreness flared in my calf, so I didn't do it.
e. calf exercises: figured I couldn't do these due to sore calf.
f. was discouraged at this point, and tired, so I left the gym.
g. fell asleep on the couch that night at 7:30 and slept until 7:00 the next morning. Not sure why I was so tired.
After workout on Saturday, I carried my son around on my shoulders and had to swat down a few times to pick up various items (stuffed bear). Sunday, my left hamstring was sore. Feels slightly sore when I dig into it with my fingers. Calf feels ok today.
I'm working out tonight. Might skip left hamstring exercise.
Week 25
Monday (11/16/09)
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 25/1X20; 25/1X20
c. leg extension (quad): ?/1X20 (THE LEG EXTENSION MACHINE STILL BROKEN; USED ALTERNATIVE MACHINE REQUIRING USE OF HIP FLEXOR FOR STABILITY)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
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 25/1X20; 25/1X20
c. leg extension (quad): ?/1X20 (THE LEG EXTENSION MACHINE STILL BROKEN; USED ALTERNATIVE MACHINE REQUIRING USE OF HIP FLEXOR FOR STABILITY)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
Week 26
Thursday (11/19/09)
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 25/1X20; 25/1X20
c. leg extension (quad): ?/1X20 (THE LEG EXTENSION MACHINE STILL BROKEN; USED ALTERNATIVE MACHINE REQUIRING USE OF HIP FLEXOR FOR STABILITY)
d. hamstring curl: 20/1x20 (one leg at a time) (LEFT LEG FELT WEAKER THAN RIGHT)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
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 25/1X20; 25/1X20
c. leg extension (quad): ?/1X20 (THE LEG EXTENSION MACHINE STILL BROKEN; USED ALTERNATIVE MACHINE REQUIRING USE OF HIP FLEXOR FOR STABILITY)
d. hamstring curl: 20/1x20 (one leg at a time) (LEFT LEG FELT WEAKER THAN RIGHT)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
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.
Week 26
Sunday (11/22/09)
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 20/1X30; 20/1X30 (DROPPED 5 LBS AND INCREASED REPS)
c. leg extension (quad): 30/1X20 (MACHINE WORKING NOW)
d. hamstring curl: 20/1x20 (one leg at a time) (AGAIN, LEFT LEG FELT WEAKER THAN RIGHT. RIGHT HAS BETTER RANGE OF MOTION)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
h. back extensions on floor (holding up position for 12 seconds): 1X6 (arms at side) (INCREASE OF 2 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 20/1X30; 20/1X30 (DROPPED 5 LBS AND INCREASED REPS)
c. leg extension (quad): 30/1X20 (MACHINE WORKING NOW)
d. hamstring curl: 20/1x20 (one leg at a time) (AGAIN, LEFT LEG FELT WEAKER THAN RIGHT. RIGHT HAS BETTER RANGE OF MOTION)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
h. back extensions on floor (holding up position for 12 seconds): 1X6 (arms at side) (INCREASE OF 2 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 27
Tuesday (11/24/09)
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 20/1X30; 20/1X30 (DROPPED 5 LBS AND INCREASED REPS)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time) (AGAIN, LEFT LEG FELT WEAKER THAN RIGHT. RIGHT HAS BETTER RANGE OF MOTION)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
h. back extensions on floor (holding up position for 12 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.
Next workout probably won't be until Saturday evening or 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.
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 20/1X30; 20/1X30 (DROPPED 5 LBS AND INCREASED REPS)
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time) (AGAIN, LEFT LEG FELT WEAKER THAN RIGHT. RIGHT HAS BETTER RANGE OF MOTION)
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: 5/1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25
h. back extensions on floor (holding up position for 12 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.
Next workout probably won't be until Saturday evening or Sunday.
Week 28
Sunday (11/29/09)
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x17 (one leg at a time) (REPS DROPPED BY 3; FELT RELATIVELY WEAK; AGAIN, LEFT LEG FELT WEAKER THAN RIGHT. RIGHT HAS BETTER RANGE OF MOTION)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20 (THIS WAS TOUGH TOO)
f. heel lift: used the seated heel lift machine: left AND right foot: 0/1X20; right foot with foot turned inward: 0/1X20 (DROPPED 5LBS BECAUSE I FELT WEAK)
g. ankle dorsiflexion: 10/1x25
h. back extensions on floor (holding up position for 12 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.
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x17 (one leg at a time) (REPS DROPPED BY 3; FELT RELATIVELY WEAK; AGAIN, LEFT LEG FELT WEAKER THAN RIGHT. RIGHT HAS BETTER RANGE OF MOTION)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20 (THIS WAS TOUGH TOO)
f. heel lift: used the seated heel lift machine: left AND right foot: 0/1X20; right foot with foot turned inward: 0/1X20 (DROPPED 5LBS BECAUSE I FELT WEAK)
g. ankle dorsiflexion: 10/1x25
h. back extensions on floor (holding up position for 12 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.
Week 28
Tuesday (12/1/09)
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 15/1x20 (one leg at a time) (WEIGHT REDUCED BY 5LBS.)
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: 0/1X20; right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 3/1x20 (REDUCED WEIGHT BY 7 LBS, SEE NOTE)
h. back extensions on floor (holding up position for 12 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.
Note: MAT apt was Monday night. Weaknesses appeared in right foot/calf that had not appeared before. I had mentioned that, while performing the ankle dorsiflexion exercise, my foot would pronate and I couldn't prevent it from doing so. His instruction was to reduce weight to the point where I could prevent from foot from pronating. The same thing was occurring on heal lift when heal was in the down position. It was difficult to control the motion of my foot on the dorsiflexion. In general, I'm considering reducing the weight on my exercises to ensure that I'm performing each rep with perfect form.
Also, I've been neglecting my home exercises. I'm back on the wagon as of 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.
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 15/1x20 (one leg at a time) (WEIGHT REDUCED BY 5LBS.)
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: 0/1X20; right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 3/1x20 (REDUCED WEIGHT BY 7 LBS, SEE NOTE)
h. back extensions on floor (holding up position for 12 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.
Note: MAT apt was Monday night. Weaknesses appeared in right foot/calf that had not appeared before. I had mentioned that, while performing the ankle dorsiflexion exercise, my foot would pronate and I couldn't prevent it from doing so. His instruction was to reduce weight to the point where I could prevent from foot from pronating. The same thing was occurring on heal lift when heal was in the down position. It was difficult to control the motion of my foot on the dorsiflexion. In general, I'm considering reducing the weight on my exercises to ensure that I'm performing each rep with perfect form.
Also, I've been neglecting my home exercises. I'm back on the wagon as of tonight.