Friday (12/4/09)
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 15/1x20 (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: 0/1X20; right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 3/1x20
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: Both feet wobbly on ankle dorsiflexion. The right foot is much worse than the left.
CSta's workout log
Week 29
Sunday (12/6/09)
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.
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)
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
h. back extensions on floor: DIDN'T DO.
i. crunches: DIDN'T DO.
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: 15/1x20 (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: 0/1X20; right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 3/1x20
h. back extensions on floor: DIDN'T DO.
i. crunches: DIDN'T DO.
3. Cool down: same as warm-up.
Week 30
Wednesday (12/8/09):
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)
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
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.
Both feet still wobbly on ankle dorsiflexion.
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)
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
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.
Both feet still wobbly on ankle dorsiflexion.
Week 30
Friday (12/11/09):
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 15/1x20 (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: 0/1X20; right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 3/1x20
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.
Nothing new.
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)
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
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.
Nothing new.
Week 30
Monday (12/14/09):
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: 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)
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: 4/1x20 (INCREASE OF 1 LB)
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: 15/1x20 (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: 0/1X20; right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 4/1x20 (INCREASE OF 1 LB)
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 31
Thursday (12/17/09):
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)
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: 4/1x20
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.
nothing new.
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)
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: 4/1x20
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.
nothing new.
Week 31
Skipped workout over the weekend. Not motivated.
Monday (12/21/09):
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (REDUCED WEIGHT BY 2.5 LBS; FORM WAS INADEQUATE)
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: 4/1x20
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.
The MAT therapist reminded me last session that repetitions must be performed with control and in the absence of accommodating assistance from other muscles. I noticed that I was struggling a bit on the hamstring curl with my foot turned in, so I reduced the weight.
Monday (12/21/09):
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 20/1X30; 20/1X30
c. leg extension (quad): 30/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (REDUCED WEIGHT BY 2.5 LBS; FORM WAS INADEQUATE)
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: 4/1x20
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.
The MAT therapist reminded me last session that repetitions must be performed with control and in the absence of accommodating assistance from other muscles. I noticed that I was struggling a bit on the hamstring curl with my foot turned in, so I reduced the weight.
Re: CSta's workout log
Long hiatus. Been sick. MAT apt. last Monday. More problems with right foot and left elbow. Will be working out tonight.
Week ?
Wednesday (1/6/10) (SEE NOTE):
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: 15/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): left arm 15/1X30; 15/1X30
c. leg extension (quad): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (REDUCED WEIGHT BY 2.5 LBS; FORM WAS INADEQUATE)
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: 4/1x20
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): 0/1X30
3. Cool down: same as warm-up.
NOTE: For most exercises, weight was reduced due to long 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; 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: 15/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): left arm 15/1X30; 15/1X30
c. leg extension (quad): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (REDUCED WEIGHT BY 2.5 LBS; FORM WAS INADEQUATE)
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: 4/1x20
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): 0/1X30
3. Cool down: same as warm-up.
NOTE: For most exercises, weight was reduced due to long break.
Week ?
Saturday (1/9/10):
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (REDUCED WEIGHT BY 2.5 LBS; FORM WAS INADEQUATE)
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: 4/1x20
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (REDUCED WEIGHT BY 2.5 LBS; FORM WAS INADEQUATE)
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: 4/1x20
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.
(I'm calling this) Week 35
Wednesday (1/13/10):
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (THINKING OF REDUCING WEIGHT FURTHER)
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: 4/1x20
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.
Feeling less motivated to work out. RIGHT FOOT: The right foot is still problematic, but only when I wear my dress shoes and my running shoes (Brooks Beast, designed for folks with flat feet who pronate significantly). When I wake in the morning and when I walk without shoes, my foot feels good. My thought at this point is the foot is operating as it should, and the shoes are forcing the foot into an unnatural position. I am no longer wearing my running shoes during my workouts (I wear Vibram FiveFingers). When I take my shoes off and start walking barefoot (or walk in the FiveFingers) I feel my foot relax.
EDIT: The discomfort in my foot occurs almost immediately after I put on the offending shoes, even before I stand up or walk.
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 10/1X20 (THINKING OF REDUCING WEIGHT FURTHER)
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: 4/1x20
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.
Feeling less motivated to work out. RIGHT FOOT: The right foot is still problematic, but only when I wear my dress shoes and my running shoes (Brooks Beast, designed for folks with flat feet who pronate significantly). When I wake in the morning and when I walk without shoes, my foot feels good. My thought at this point is the foot is operating as it should, and the shoes are forcing the foot into an unnatural position. I am no longer wearing my running shoes during my workouts (I wear Vibram FiveFingers). When I take my shoes off and start walking barefoot (or walk in the FiveFingers) I feel my foot relax.
EDIT: The discomfort in my foot occurs almost immediately after I put on the offending shoes, even before I stand up or walk.
Week 35
Sunday (1/17/10):
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20 (MUCH BETTER WEIGHT; GOOD FORM)
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: 4/1x20
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: The workout felt particularly good. Felt strong. I'm planning on reducing workouts to twice/week.
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20 (MUCH BETTER WEIGHT; GOOD FORM)
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: 4/1x20
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: The workout felt particularly good. Felt strong. I'm planning on reducing workouts to twice/week.
Week 36
Wednesday (1/20/10):
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20 (MUCH BETTER WEIGHT; GOOD FORM)
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: 4/1x20
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: Again, this workout felt particularly good, especially with respect to the bicep curls, leg extensions, back extensions, and crunches. My right foot has been feeling better.
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20 (MUCH BETTER WEIGHT; GOOD FORM)
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: 4/1x20
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: Again, this workout felt particularly good, especially with respect to the bicep curls, leg extensions, back extensions, and crunches. My right foot has been feeling better.
Week 36
Sunday (1/24/10):
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20
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: 5/1x20 (INCREASED ONE POUND; FOOT STABILITY HAS IMPROVED
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: Once again, this workout felt great. My body and mind seem to respond very well to twice/week workouts.
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20
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: 5/1x20 (INCREASED ONE POUND; FOOT STABILITY HAS IMPROVED
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: Once again, this workout felt great. My body and mind seem to respond very well to twice/week workouts.
Week 37
Wednesday (1/27/10):
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 5/1X20 (INCREASE OF 5 LBS); right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 5/1x20
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: Felt a little sluggish. My lower left back is beginning to bother me. Not sure what the problem is. The discomfort is similar to what I felt when I started seeing the MAT therapist. It's aggravated when I walk on slippery or uneven surfaces.
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): 25/1X20
d. hamstring curl: 15/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 7.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 5/1X20 (INCREASE OF 5 LBS); right foot with foot turned inward: 0/1X20
g. ankle dorsiflexion: 5/1x20
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: Felt a little sluggish. My lower left back is beginning to bother me. Not sure what the problem is. The discomfort is similar to what I felt when I started seeing the MAT therapist. It's aggravated when I walk on slippery or uneven surfaces.