January 30th, 2008 at 9:45 am
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 01/30/2008
- Time: 09:45:00
- Total Time: 00:26:30.00
Hip machine abductions - 3 sets of 12 @ 40 lbs
Hip machine kickbacks - 30 @ 90 lbs
Squat rows - 2 sets of 15 @ 42.5 lbs
20 bridges with kicks
30 quad sets
30 each @ 5 lbs:
Straight leg raises
Adductions
Hamstring curls
One legged calf raises
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January 30th, 2008 at 9:30 am
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 01/30/2008
- Time: 09:30:00
- Total Time: 00:14:00.00
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January 30th, 2008 at 9:00 am
(Run)
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Workout:
- Type: Run
- Date: 01/30/2008
- Time: 09:00:00
- Total Time: 00:23:06.00
- Distance: 2 miles
- Average Pace: 11:33.64/mile
Started with a 4 minute walk, then stretched. Walked for 3 more minutes to cool down, and stretched yet again. Knees feel fine!
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January 29th, 2008 at 4:00 pm
(Strength Training)
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Had my ortho appointment this morning, and he says I am good to go! I will always have to do x-training and the PT exercises, but I should be able to resume my previous mileage if I build back to it slowly. Good news to me!
Leg press - 3 sets of 12 @ 70 lbs
Seated calf raises - 30 @ 25 lbs
Roman chair - 2 sets of 15 back and sides with 4 lb med ball
Bicep curls - 2 sets of 12 and 1 set of 15 @ 15 lbs
Tricep pulldowns - 2 sets of 12 and 1 set of 15 @ 30 lbs
Chest fly - 2 sets of 15 @ 40 lbs
Reverse chest fly - 2 sets of 12 @ 30 lbs
25 incline sit-ups
30 each side straight leg raises @ 5 lbs
30 quad sets
60 bicycles
Workout:
- Type: Strength Training
- Date: 01/29/2008
- Time: 16:00:00
- Total Time: 00:38:00.00
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January 29th, 2008 at 3:50 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 01/29/2008
- Time: 15:50:00
- Total Time: 00:10:00.00
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January 29th, 2008 at 3:30 pm
(Cycle)
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Workout:
- Type: Cycle
- Date: 01/29/2008
- Time: 15:30:00
- Total Time: 00:20:00.00
- Distance: 5 miles
- Average Speed: 15 mph
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January 28th, 2008 at 9:30 am
(Strength Training)
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I woke up this morning and could feel my left knee was achy. I was pretty frustrated, to say the least. Of course, I am still not in ‘pain’ and really only notice it slightly now if I get in the right position, but I am so worried that all the time, money, and effort (not to mention loss of running stamina!) in physical therapy will yield no results. A friend of mine that is a physical therapist says I shouldn’t worry, and that I have been diligent and so everything should be fine. I hope she is right, and that my ortho appointment in the morning somehow confirms that, because I just can’t reconcile with the idea that I should have knee trouble at my age when I am working so hard to make sure the surrounding musculature is in tip-top shape.
On the positive, because I went to PT, I have found that I enjoy lifting weights and thus have been more motivated to work out in different ways. At least I can see that there is something other than running to do for physical activity that I will enjoy! (But, I still want to run again… and hopefully run far again.)
So, my reaction to the morning stiff/achy knee was to PT the living @#$% out of it! I went to the gym, warmed-up 10 minutes on the elliptical, stretched, did a slew of PT exercises, stretched, went home, did the rest of my PT exercises, and stretched again. I wish it was prudent to run again, because it’s still warm out. Patience. The nice weather will return!
Workout:
- Type: Strength Training
- Date: 01/28/2008
- Time: 09:30:00
- Total Time: 1:05:00.00
@ the gym:
Hip machine side raises - 3 sets of 10 each side @ 50 lbs
Hip machine kick backs - 30 each side @ 90 lbs
30 step over and backs each side
30 side dips off step each side
2 sets of 12 squat rows @ 42.5 lbs
20 each direction each side balance with low pulley @ 10 lbs
3 sets of 12 single leg hamstring curls @ 20 lbs
2 sets of 12 and 1 set of 15 leg presses @ 50 lbs
30 single leg standing calf raises each side holding 30 lbs
@ home:
30 each side -
Abductions @ 5 lbs
Adductions @ 5 lbs
Glute raises @ 5 lbs
Straight leg raises @ 5 lbs
Quad sets
Bridges with kicks
Squats
Side steps with band
Followed with long hamstring stretches.
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January 28th, 2008 at 9:15 am
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 01/28/2008
- Time: 09:15:00
- Total Time: 00:27:00.00
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January 28th, 2008 at 9:00 am
(General Cardio)
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Workout:
- Type: General Cardio
- Date: 01/28/2008
- Time: 09:00:00
- Total Time: 00:10:00.00
Warm-up before PTing myself to death!
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January 27th, 2008 at 5:20 pm
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 01/27/2008
- Time: 17:20:44
- Total Time: 00:10:00.00
Did some work with the dumbbells at home. Curls, overhead raises, lying chest flys, reverse chest flys, lying tricep raises, bent over rows, bench presses.
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