ExRx.net

Date: 19APR10
Gym: NA
Week/day: NS17-R1

Cardio: none


Knee treatment:
touchdowns 3*10 (yellowpages), 2/d
leg lifts 3*10 (5#) 2/d
leg isolation contractions 1*10 2/d
motrin 600mg 3/d
ice 20/20/20 1/d


Assessment:
* Workout: Total rest day. Missed a PT knee exercise and some motrin. Need to be more in a routine, when on travel.
* Diet: Think 1-200 over plan. Still in deficit.
* Weight: 165 (+0), Mom's scale. Took some pics, will try to get an online bf% estimate. Want to see if my caliper readings are too optimistic. Still unsure if I want to stay lean (8%), best appearance or more like 10-11%, to support muscle growth (not exactly sure where gains become inhibited).

Kind of a lousy exercise day. Went to lift late and something in my left hand started hurting, joint of the thumb and wrist, especially with pressure on it. Just a weird little thing, but can't do most of my exercises.

Date: 20APR10
Gym: NA
Week/day: NS18-R1 (should be A1)

Cardio: none


Knee treatment:
touchdowns 3*10 (yellowpages), 2/d
leg lifts 3*10 (5#) 2/d
leg isolation contractions 1*10 2/d
motrin 600mg 3/d
ice 20/20/20 1/d


Assessment:
* Workout: :(
* Diet: Think over plan and maybe deficit. Had a bunch of bread and butter. Need to get back to my routine.
* Weight: 165 (+0), Mom's scale. Apparently people looking at my pics say I'm fatter than the caliper readings. Just a few percent and not "fat", but still a downer.

Date: 21APR10
Gym: Richmond Y
Week/day: NS18-L1

Cardio: No swim. Bike: 30.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 55/50#
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 115/115#

* 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):
calves/shins
hammies
hip flexors
glute and core

Foam rolling: back and calves

Knee treatment:
missed


Assessment:
* Workout: Felt triumphant to ride, but even one-handed riding had a lot of aggravation of my hand strain. Did not swim because of it (should have swam and not biked). Leg lifts were fine and feel good to do them when hand hurting. Knee is a lot better, but I am going to stay away from powerlifting style exercises and even Smith squats or leg press. I love them. Really. But just not worth the risk/reward (and consultation with my PT who is an expert squatter and also very patellofemoral knowledgeable shows agreement.) Just not worth it for my goals. Careful leg extensions will be my quad exercise. Hamstring curls on the machine. And the glute isolation the women use.
* Diet: Poorly tracked. Not exactly on plan and over. Poor adherance to home PT and supplement (multivite/glocosamine/Motrin) usage. Just not in my routine.
* Weight: 163 (-2).

Another kind of lousy exercise day. not able to lift arms. Tried swimming instead, but that hurt hand too. Really tempted to go drink, given all the pubs around me and the lack of exercise to fill the evening. But didn't.

Date: 22APR10
Gym: NA
Week/day: NS18-R2 (should be A2)

Cardio: none


Knee treatment:
missed


Assessment:
* Workout: Could have biked indoors, but blew it off. too much like a rat in a wheel.
* Diet: Not well tracked. Not binging, but probably overcarb/fat and under protein/veggie. Poor adherance to PT and supplement usage.
* Weight: 163 (-2).

Finally caught up on all my old workout logs. the slackness in posting them was part of my overall funkiness. didn't completely fall down, but let the hand get to me a little. Also, some issues on the business front (basically some very encouraging things in terms of client development, but also some real fish and cut bait issues with partners and me coming to the fore.)

Date: 23APR10
Gym: Richmond Y
Week/day: NS18-L2

Cardio: Swim: 1500. Bike: 30.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 55/50#
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 115/115#

* 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):
calves/shins
missed

Foam rolling: back and calves

Knee treatment:
missed


Assessment:
* Workout: Hand a lot better with lack of usage. Can tolerate biking and swimming and lifting legs. Will take one more day of arms off in terms of precaution and then try to get back to it. It still feels a little inflamed on the FPB. Not sure how it will do with arms, next week. Probably need to wear splint at night more...
* Diet: Poorly tracked. Not exactly on plan and over. Poor adherance to home PT and supplement (multivite/glocosamine/Motrin) usage. Just not in my routine.
* Weight: 165 (0).

Date: 24APR10
Week: NS18-A?
Gym: Richmond Y

Strength: "Arms"
swim in lieu of lifting arms.



Cardio: bike: 30 plus 15 plus 15 (and swim above).

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
hip flexors
glutes

Tissue work: calves and back

missed.

Knee treatment
Motrin 600mg*3 (tapering this down)
ice 20/20/20 (stopped)
PT ONCE:
-leg raises 3*10 (5#, but BW today)
-touchdowns: 3*10 (twice)
-isometric contractions: 1*10

Assessment:
* Workout: Good. Miss my lifts.
* Diet: Pretty decent tracking and compliance.
* Weight: 165 (0). I have been up in the air about dieting down to 160 or even 155 and getting ripped. send in pics for a $$ contest on Nutrisystem. I think I am just going to leave weight at 165 for a while (think I was adding lbs too fast). Just keep lifting, keep getting gains. As long as I have gains, muscle is building. Will get a gradual lean out. Only disadvantage is the indeterminate waist size. But I can manage that and it will not be abrupt. Will keep getting bf% measured every two months and do progress pictures and just watch strength gains (my mantra is as long as iron increases, muscle mass must be also). Probably about 2600 cals/day should do me since I'm neithr gaining nor losing. If cardio goes up, might need a little more. But in any case, I can tweak up or down, based on the scale.

Date: 25PR10
Gym: Richmond Y
Week/day: NS18-L3

Cardio: Swim: 1500. Bike: 15 plus 45 (left keys at the gym)

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 55/50#
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 115/115#

* 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):
calves/shins
hamstrings
hip flexor
glute and trunk

Foam rolling: back and calves

Knee treatment:
PT regime *2
motrin 400mg *2

Assessment:
* Workout: Fine
* Diet: Right on track.
* Weight: 165 (0). Back in the zone...

Date: 26APR10
Gym: NA
Week/day: NS18-R1

Cardio: none

Knee treatment:
touchdowns 3*10 (yellowpages), 2/d
leg lifts 3*10 (5#) 2/d
leg isolation contractions 1*10 2/d

Assessment:
* Workout: Total rest day.
* Diet: Too much PB toast last night. On plan so far today.
* Weight: 167 (+2)

First day doing arms after a week layoff for my grip! Repeated same weights (no increase). Will do a week of that and see how that goes and then perhaps go up. This would put arms and legs at different "go up" points (still every 2 weeks, but offset). Except for tricep press which goes up every single week.

Date: 27APR10
Week: NS19-A1
Gym: Richmond Y

Strength: "Arms"
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
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 hyperextensions, 10#
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: none.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
hip flexors
glutes

Tissue work: calves and back

Knee treatment
skipped but iced and Motrined ankle!

Assessment:
* Workout: Pretty strong. Felt a little elbow stiffness. Little hand feeling in right hand...but no problem with push pressing on heels of hands or hammer curls on the edges of hands. Ankle feeling a little better as I hobbled around.
* Diet: High in calories and veggie low. Only one Poly salad and not even eggwhite-veggie craziness today. Lot of protein bars.
* Weight: 163 (-2).

Enforced rest day. Ankle starting to feel better. Can walk more normally. Still very tender. Pain has moved more to the Achilles area about a centimeter above the attachment. Saw PT and he did some more involved assessment than the doc. Give me a sheet with some stretches. Start with towel, but eventually move to adding soleus and gastroc standing.

No knee PT today, because of ankle issue (but it is 95% anyway).

Date: 29APR10
Gym: NA
Week/day: NS19-R1 (L1)

Cardio: none

Ankle treatment:motrin
ice
towel stretch

Knee treatment:
none

Assessment:
* Workout: Total rest day.
* Diet: On track.
* Weight: 165 (+0)

Health report: ankle continues to be more walk-onable but scares me with sensation moving into Achilles. Other ankle hurts a little too. thumb metacarpals/tendons were fine. Knee is fine (not using it). Felt a little twinge in right pectoralis on prone flies right in the nipple area, but of the muscle. Kinda funny. forearms were pumped and had a bi of tightness in the tendons (just from doing circuit style training I think).

Date: 29APR10
Week: NS19-A2
Gym: Richmond Y

Strength: "Arms"
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
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 hyperextensions, 10#
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: none.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves with towel only

Tissue work: missed

ankle treatment
skipped ice but motrined

Assessment:
* Workout: Couple weaker lifts, just a tad.
* Diet: High in calories and too much carbs.
* Weight: 167 (+2)

Enforced rest day. Achilles aches a little more at rest.

Date: 30APR10
Gym: NA
Week/day: NS19-R2 (L2)

Cardio: none

Ankle treatment:motrin
ice
towel stretch

Knee treatment:
none

Assessment:
* Workout: Total rest day.
* Diet: On track.
* Weight: 166 (+1)

Ankle still hindering me and scaring me.

Date: 01MAY10
Week: NS19-A3
Gym: Reston Y

Strength: "Arms"
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
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 hyperextensions, 10#
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: none.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves with towel, wall

Tissue work: back and calves

ankle treatment
ice, motrin,

Assessment:
* Workout: Seemed a bit weaker.
* Diet: Little high in carbs/calories.
* Weight: missed

Enforced rest day. Achilles still scaring me. Little tight on gastroc sretch and extremely tight on soleus stretch. I do the other foot so I can see the difference. Am just concerned that I have no idea what caused this and am also worried about a rupture. Taking a week (or more) off is an annoyance, but not the end of the world. but not knowing why the thing just hurt at night in bed really scares me.

Date: 02MAY10
Gym: NA
Week/day: NS19-R3 (L3)

Cardio: none

Ankle treatment:
motrin
ice
towel stretch

Assessment:
* Workout: Total rest day.
* Diet: On track so far today.
* Weight: 168 (+3). Out of control band. Will do 2100 cal diet for a little while until back at 165. also, not getting anywhere the exercise I usually do.

Programmed rest day. Ankle kinda giving little teensy spasms at times. Walkable. Doesn't feel good to stretch it, but PT said to do so to light pain. Having a hard time getting into it especially after reading up and finding that all this treatment is art and not validated against controls.

Little irked by some work stuff and need to buckle down despite it. Not feeling like doing so.

Date: 03MAY10
Gym: NA
Week/day: NS19-R4 (R1)

Cardio: none

Ankle treatment:
motrin
ice
towel stretch
wall stretches (difficult, bent knee)

Assessment:
* Workout: Total rest day.
* Diet: On track so far today.
* Weight: 165 (+0). Little veggie and carb light last night. Probably some fiber and water differences for abrupt drop.