Thursday (6/11/09):
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post)) (still stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 20/1X20
c. leg extension (quad): 15/1X20
d. hamstring curl: 10/1X20 (added 2.5 lbs; good weight)
e. ankle dorsiflexion: 8/1X20
f. heel lift: used the seated heel lift machine; 1X20
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
still significant cramping in my left foot
left lower back is still a little stiff at beginning of workout, but ok at the end;
the sole of my right foot still feels uncomfortable, and still stiff when I wake up.