a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms. (I've been doing this one for some time, I think I forgot to mention it in previous posts.)
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
ALL OTHER WARMUP EXERCISES HAVE BEEN ELIMINATED AS NO LONGER NECESSARY
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: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 25/1X20 (INCREASE OF 5LBS FOR RIGHT ARM)
c. leg extension (quad): 20/1X20
d. hamstring curl: 15/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 2.5/1X20 (TOO EASY)
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 9/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X30
3. Cool down: same as warm-up.
Bicep curl for left arm felt good. Regarding right foot, during MAT apt. therapist asked if there was anything that aggravated the stiffness/burning in right foot, and I told him I hadn't noticed anything in particular. After he treated the right foot, he had me perform very light exercises with the foot with an elastic band: with very light band around foot, turn foot outward. Whatever muscle was working was incredibly weak. Tuesday, my foot was very stiff and burned nearly all day. I performed the isometric exercise for the foot a few times during the day, and that seemed to help. So, I guess tiring the treated muscle is what aggravates the foot. Good to know. Foot felt a little better yesterday (still a little burning) and feels about the same today.
Nutrition: Ok, so I guess you were serious when you mentioned the panu guy. I'm in the process of reading through all his info; taking notes. This morning's breakfast was quite different from Tuesday's:
1 fried egg (used a little bit of butter)
12 oz. (1.5 cups) of half-and-half
(coffee with about 4 or 5 tablespoons of cream. I drink this throughout the morning starting at about 7:45.)
Ate at 6:30
Caloroies: 562 (not counting the coffee)
Fat: 49g (28 sat; 15 mono; 3 poly) (Omega 6: 2020; Omega 3: 682) (430 calories; 77% of calories)
Protein: 17g (71 calories; 13% of calories)
Carb: 16g (61 calories; 10% of calories)
Observations: Felt more satisfied than with Tuesday's breakfast, and the cream was mighty tasty. I did not feel bloated, which was a change for me. Usually, I feel huge after breakfast (which until recently was a bowl of Kashi Go Lean). Around 9:00 I felt hungry, so I ate two sticks/poles of string cheese (motzarella?). It's about 9:15 now, and that seems to have satisfied me. I slept through the night last night, which is unusual for me. I'm a little tired right now, but my mind appears to be working. (9:35, I'm starting to get hungry again. Need more calories at breakfast.)