CSta's workout log

[CSta]

Sunday (1/31/10):

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; 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): 5/1X30 (INCREASE OF 2 LBS)

3. Cool down: same as warm-up.

[CSta]

Thursday (2/4/10):

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; 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): 5/1X30

3. Cool down: same as warm-up.

NOTE: MAT apt. was Monday evening. I tested weak in several areas, some of which had been treated early in my therapy. After failing those tests, I was quite disappointed. Also, two new issues had arisen since my last apt. My left lower back/upper rear was becoming stiff, and I had begun to feel knots in my middle back. We focused on a substantial difference in range of motion in my right forearm. With the elbow locked, I cannot rotate my fist clockwise very far. In addition to that range of motion issue, my right thumb (which had been surgically repaired a few years ago) tested weak. We treated the thumb weakness and retested all the areas that had just tested weak. All areas tested strong, quite to my amazement. A new elastic band exercise for the right thumb/forearm was added. Within twenty four hours, my right foot improved materially, the discomfort in my lower and middle back disappeared, the range of motion in my right forearm increased noticeably, and my left elbow improved (i.e., less pain). As of today (Friday), I'm still experiencing those improvements. The range of motion in the right forearm is still not where it needs to be, but I believe we have begun addressing the last major issue with my body.

[CSta]

Thursday (2/11/10): (Was sick over the weekend)

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; 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 (weight on upper chest, eyes focused on ceiling; hold up position for 2 seconds): 10/1X30

3. Cool down: same as warm-up.

Right foot, left elbow, and lower back feel good.

[CSta]

Sunday (2/21/10): (Illnesses and home improvement projects have kept me from the gym)

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; 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 above head; hold up position for 2 seconds): 3/1X30

3. Cool down: same as warm-up.

Right foot and lower back continue to feel good. I've done something to my left hamstring however. Slight pull, it feels like.

[CSta]

Thursday (2/25/10):

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; 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 above head; hold up position for 2 seconds): 3/1X30

3. Cool down: same as warm-up.

Hamstring feeling better.

[CSta]

Sunday (2/28/10):

Same stuff as last time.