ExRx.net

Ankle feeling better in general, although right now sore from being up long, working legs, driving, etc.

Saw ortho doc (was ready to cancel it, since leg so much better, than figured what the heck). He says it is fine. Little micro-tear. Doesn't think I'm in danger of a rupture. Said not to strengthen it or stretch it. Just leave it alone. Said that onset at night was strange and he had no explanation why.

Date: 19MAY10
Gym: Richmond Y
Week/day: NS22-L1

Cardio: Swim: 1500. Bike: 15 plus 15.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, SKIPPED
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calve and shin (gentle)
hamstring
glutes
quads
hip fleors

Foam rolling: back and calves

Assessment:
* Workout: Good except forgot calf raises.
* Diet: on track.
* Weight: not measured.

Date: 20MAY10
Week: NS22A2
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 195/190#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 95/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back Extensions, 15#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: 15 plus 15 minutes

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab
calf raise singles 2*10

Assessment:
* Workout: fine. less biking than normal, but think it's fine. Ankle a little sore. Got a tightness in my jaw.
* Diet: on track at 2100 (until below 165new setting).
* Weight: 166. But left scale at mom's again.not measured.
* Life: Have about 7 hours of work to put in. Another late one.

Date: 21MAY10
Gym: Richmond Y
Week/day: NS22-L2

Cardio: Swim: 1500. Bike: 30.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
calve BW singles
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, SKIPPED
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calve and shin (gentle)
hamstring
glutes
quads
hip fleors

Foam rolling: back and calves

Assessment:
* Workout: Fine.
* Diet: on track.
* Weight: 168 (+3).

1. this is the third arms day in a row that I have blown off doing the extra 30 minutes of biking. Has made it easier to get work done. Think this is fine.

2. Tried db curls. Very humbling. Had to drop from 35 to30 on first set and then from 30 to 25 on the second. Will be doing them from now on, unless I have an issue with them. Do feel much more tug of the weight on my shoulder.

3. I may also try changing the motion to do finishing. Have been just doing them to halfway (given the one second pause), I thgink this was plenty tiring. But maybe not developing my arms enough. Think I will keep the pause though.




Date: 22MAY10
Week: NS22A3
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 35/30#
tricep press 195/190#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 95/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back Extensions, 15#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: 15 plus 15 minutes

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab
calf raise singles 2*10
knee touchdowns

Assessment:
* Workout: fine. less biking than normal, but think it's fine.
* Diet: on track at 2100 (until below 165new setting).
* Weight: 167.
* Life: Working until 0100.

I am shifting my rest day from Monday to Sunday.

Date: 23MAY10
Gym: NA
Week/day: NS22-R1

Cardio, stretching, rehab: none

Assessment:
* Workout: NA
* Diet: On track.
* Weight: 167 (+2)
* Life: on track. 7 hours work to go.

Was a little anxious with some different stuff going on (thinking about changing workout program, in a contest, work stuff, etc.) Went ahead and did the normal workout. Felt fine. Arms day is the hard one. Especially if I bike in (get a lot of tension from holding the handle bars, riding over cobblestones).

Went up on all lifts (and swim) except for calves (keeping light for achilles). Seemed to tolerate heavier lifts fine. Had to self assist on hip adduction for a couple reps.

Hamstrings went up but remain 15# below previous maxes. Added back in anterior tib at 40#, 15# below max. Was very easy, so will go up weekly on that. (still takes 9 weeks to get back to where I was on ant tib, 12 for hamstring curls).

Date: 24MAY10
Gym: Richmond Y
Week/day: NS23-L3

Cardio: Swim: 1500. Bike: 30.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 12/11
calve BW singles
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 40
glutes, single leg 157.5/157.5#
hip adduction 175/170#
hip abduction 145/140#
leg extensions 100/95#
hamstring curl, seated 100/95#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calve and shin (gentle)
hamstring
glutes
quads
hip flexors

Foam rolling: back and calves

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Fine.
* Diet: on track. eating post workout salmon...yum.
* Weight: 165 (+0). Shifting to a 2500-2800 calorie diet. Hope, I'm not back over 165.
* Life: nother late one tonight. Plan it out tomorrow.

Tried to take it a bit easier on the old sack of bones, by limiting cardio to an half hour of biking and separating it several hours from lifting. Still kinda bothered my mentally to be driving to the gym, vice riding. Had the window open, so at least I felt outdoors...

Went up on most of my lifts. Tolerated the increases pretty well. Still getting used to db curls. motion is tricky.



Date: 25MAY10
Week: NS23A1
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 195/195#
seated rows 130/125#
pec flies: 110/110#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12.5 (1)/12.5# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 17.5#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Cardio: bike: 30 mins

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab (2 by 10)
calf raise singles BW
knee touchdowns

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: ok. Still wondering about if I should cut to 4 days or lower the HIT circuitness pain.
* Diet: on track at 2100.
* Weight: 166.
* Life: Working until 0100.

Felt kind of radical, but I did not do any cardio today (not swim OR bike. Felt strange pulling that 75 minutes of exercise out of the day). I think this is how we are going to roll, though.

Date: 26MAY10
Gym: Richmond Y
Week/day: NS23-L2

Cardio: none

Strength: Legs
Captain's chair, straight leg leg raises, single leg 12/11
calve BW singles
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 40
glutes, single leg 157.5/157.5#
hip adduction 175/170#
hip abduction 145/140#
leg extensions 100/95#
hamstring curl, seated 100/95#

Daily legs p/rehab
BW calf raises
touchdowns

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calve and shin (gentle)
hamstring
glutes
quads
hip flexors

Foam rolling: back and calves

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Fine.
* Diet: on track.
* Weight: 168 (+3).
* Life: work done for the night.

(last night's exercise). New reduced volume format.

Date: 27MAY10
Gym: Richmond Y
Week/day: NS23-C1

Cardio: bike: 50 mins


Supplements: multi and gluc/chondroit, missed evening

Assessment:
* Workout: Fine. Felt like a rest day with no lift. Want to add in the rehab and stretching to be daily.
* Diet: on track.
* Weight: 165 (+0).
* Life: work done for the night.

Date: 28MAY10
Week: NS23A2
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 195/195#
seated rows 130/125#
pec flies: 110/110#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12.5 (1)/12.5# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 17.5#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: fine.
* Diet: on track at 2500.
* Weight: 165(0).
* Life: Little bit left to do.

Went up a lap on swim.

Date: 29MAY10
Gym: Richmond Y
Week/day: NS23-C2

Cardio: swim: 1600

Rehab: (2 by10):
touchdowns
calf raise BW singles
leg lifts 5# ankle weight

Stretch (1*30, single leg except calf/shin)
calf/shin
hamstrings
quads
glutes
hip flexors

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: Fine.
* Diet: on track.
* Weight: 165 (+0).
* Work: late one tonight

Date: 30MAY10
Gym: Richmond Y
Week/day: NS23-C3

Cardio: swim: 1600

Rehab: (2 by10):
touchdowns
calf raise BW singles
leg lifts 5# ankle weight

Stretch (1*30, single leg except calf/shin)
MISSED

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: Fine.
* Diet: on track.
* Weight: 170 (+5!). Had a lot of fruit and was up late. Not sure how to explain as thought I was diet compliant
* Work: sat. Late one tonight. :(

Normally Monday would be an arms day, but in the Ruci philosophy of mixing exercixe into life more, I decided to make it a cardio swim day (since I can swing lift days, since it allows me to stay longer on weekend trip and since I only have occasional opportunity to swim outdoors). sorry to wax on, but this is s new concept to me, to be more chilled out. My drivenness made sense when losing though.

32 laps of swimming is a lot...am in there for a while...especially as I still have to be careful with shoulder...I sort of hold it in the socket. Chemicals outdoors in pool seem worse too. Nose was itching. And I felt sick to stomach when I finished. and needed to take a leak (in there so long). It's fine...just a different thing to get used to.

Date: 31MAY10
Gym: Reston pool
Week/day: NS24-C1

Cardio: swim: 1600

Rehab: (2 by10):
MISSED

Stretch (1*30, single leg except calf/shin)
MISSED

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: Fine except missed the little crap
* Diet: on track.
* Weight: 167 (+2). 3# water drop, no idea why other than something with working late or less berries.
* Work: tiring, but got barely enough done to sign it off. Then tucked in for a limited number of hours. Dentist next day thought I was super mellow, but it was sleepiness.

Had a dental implant put in. (note: take care of your teeth people...wastes lots of money and makes feel old to let them degrade). No workout and took my swing day from not working (actually probably did a couple hours work anyhow, but not a day...)

Date: 01JUN10
Gym: NA
Week/day: NS24-R1

Rehab: (2 by10):
MISSED

Stretch (1*30, single leg except calf/shin)
MISSED

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: Will do my little stuff on WED-FRI. SAT back to normal activity. Could probably do more, but take it smart and follow orders. Don't want to destabilize this multi thousand dollar investment.
* Diet: on track. Had a lot of mushy food. Tomorrow will try fiber again (on one side of mouth).
* Weight: 164! (-1). Bizarre to drop 6 from two days ago. I did not even do any planned carb omission, I think. I guess my best guess is that it was different sides of the water-glycogen balance though.
* Work: swing day. Did a couple hours. Good to goof off all day!

Rest day after implant. I think I could totally work out. Really tempted...but I promised myself.

Date: 02JUN10
Gym: NA
Week/day: NS24-R2

Rehab: (2 by10):
touchdowns
BW calf singles
leg lifts 5#

Stretch (1*30, single leg except calf/shin)
calf/shin
ham
quad
glute
hip flexor

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: At least I did the little crap. Feel full of energy from not working out. I know I will miss the break when I go back to it though.
* Diet: on track. Had steak. Pretty much normal diet now.
* Weight: 167 (+2). Almost in range to clamp down and go on the 2100 bus. But tie goes to the runner.
* Work: Easy. Got it done.