Saturday (11/22/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 22
b. isometric wrist exercises for PT
c. back lunge: 1 X 22
d. isometric wrist exercises for PT
e. side lunge: 1 X 22
f. hindu squats 1 X 52
g. hamstring curls 4 lbs/1 X 52 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 8lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 30 (5 more than last time);
(2) heal raises: big toe: None (sore). Culprit: inner and outer side of foot heal raises.
(3) balanced one foot on pillow holding 10 lb weight 90 seconds (need to do something more difficult; more instability)
3. Cool down: jogged in place for 3 minutes. Static relaxed stretching: leg-up-on-counter hamstring stretch; lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min
CSta's workout log
Week 8 (medium training load) cont.
Sunday (11/23/08):
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; front leg swings (2X10 both legs); 25 unweighted situps
2. Main.
a. Weighted sit-ups: 23 lbs/3X30.
b. Back extensions: 3X20 (again, very comfy)
c. crunches to discomfort: 45, 30
d. reverse crunches to discomfort: 30? or 40
e. high volume situps: 200 (progression: 50 with a twist, 50 reg., 25 twist, 25 reg., 10 twist, 10 reg., 10 twist., 10 reg., 5 twist, 5 reg., 25 reg. I intended to do 400 today, and I decided to add a twist to each rep. The twist made each situp much harder. Seemed to neutralize one hip flexor making the other work harder. Going to increase number of situps with a twist.
3. Cool down. Ran in place for 3 mins; front, back, and side bends; twists. Relaxed stretching: legs in front hamstring stretch with arched back. That salamander-looking stomach stretch; then the cat with the arched back stretch. Each held for about a minute.
Monday is a rest day. Next microcycle starts Tuesday. I renamed the subject titles of my posts to use the correct term (training load) to identify my weeks.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; front leg swings (2X10 both legs); 25 unweighted situps
2. Main.
a. Weighted sit-ups: 23 lbs/3X30.
b. Back extensions: 3X20 (again, very comfy)
c. crunches to discomfort: 45, 30
d. reverse crunches to discomfort: 30? or 40
e. high volume situps: 200 (progression: 50 with a twist, 50 reg., 25 twist, 25 reg., 10 twist, 10 reg., 10 twist., 10 reg., 5 twist, 5 reg., 25 reg. I intended to do 400 today, and I decided to add a twist to each rep. The twist made each situp much harder. Seemed to neutralize one hip flexor making the other work harder. Going to increase number of situps with a twist.
3. Cool down. Ran in place for 3 mins; front, back, and side bends; twists. Relaxed stretching: legs in front hamstring stretch with arched back. That salamander-looking stomach stretch; then the cat with the arched back stretch. Each held for about a minute.
Monday is a rest day. Next microcycle starts Tuesday. I renamed the subject titles of my posts to use the correct term (training load) to identify my weeks.
Week 9 (high training load)
Tuesday (11/25/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25 (up three reps)
b. isometric wrist exercises for PT (elbow getting a little better)
c. back lunge: 1 X 25
d. isometric wrist exercises for PT
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 25;
(2) heal raises: None. Still sore from last bout of inner and outer side of foot heal raises.
(3) balanced one foot on inflated thermarest holding 10 lb weight 90 seconds (much more difficult than using pillows)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25 (up three reps)
b. isometric wrist exercises for PT (elbow getting a little better)
c. back lunge: 1 X 25
d. isometric wrist exercises for PT
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling 1 X 25;
(2) heal raises: None. Still sore from last bout of inner and outer side of foot heal raises.
(3) balanced one foot on inflated thermarest holding 10 lb weight 90 seconds (much more difficult than using pillows)
Week 9 (high training load) cont.
Wednesday (11/27/08):
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30 (up 5 lbs from last week)
b. Back extensions: 3X23
c. crunches to discomfort: 60, 40
d. reverse crunches to discomfort: 40
e. Sit-ups with twist: 2X25 (conservative effort, will shoot for more next workout).
3. Cool down. Ran in place for 3 mins; front, back, and side bends; twists. Relaxed stretching: legs in front hamstring stretch with arched back. That salamander-looking stomach stretch; then the cat with the arched back stretch. Each held for about a minute.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30 (up 5 lbs from last week)
b. Back extensions: 3X23
c. crunches to discomfort: 60, 40
d. reverse crunches to discomfort: 40
e. Sit-ups with twist: 2X25 (conservative effort, will shoot for more next workout).
3. Cool down. Ran in place for 3 mins; front, back, and side bends; twists. Relaxed stretching: legs in front hamstring stretch with arched back. That salamander-looking stomach stretch; then the cat with the arched back stretch. Each held for about a minute.
Week 9 (high training load)
Thursday (11/28/07):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. back lunge: 1 X 25
c. side lunge: 1 X 25
d. hindu squats 1 X 55
e. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
f. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: none today.
(2) heal raises: inner foot: 25; outer foot: 25; middle (one foot at a time): 15
3. Cool down: 2 minutes running in place. No stretching.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. back lunge: 1 X 25
c. side lunge: 1 X 25
d. hindu squats 1 X 55
e. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
f. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: none today.
(2) heal raises: inner foot: 25; outer foot: 25; middle (one foot at a time): 15
3. Cool down: 2 minutes running in place. No stretching.
Week 9 (high training load)
Friday (11/28/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30
b. Back extensions: 3X23
c. crunches to discomfort: 60, 40
d. reverse crunches to discomfort: 40
e. Sit-ups with twist: 1X50 (tough).
3. Cool down. front, back, and side bends; twists. Relaxed stretching: legs in front hamstring stretch with arched back. That salamander-looking stomach stretch; then the cat with the arched back stretch. Each held for about a minute.
Workout felt really good. Best one in a while.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 3 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30
b. Back extensions: 3X23
c. crunches to discomfort: 60, 40
d. reverse crunches to discomfort: 40
e. Sit-ups with twist: 1X50 (tough).
3. Cool down. front, back, and side bends; twists. Relaxed stretching: legs in front hamstring stretch with arched back. That salamander-looking stomach stretch; then the cat with the arched back stretch. Each held for about a minute.
Workout felt really good. Best one in a while.
Week 9 (high training load) cont.
Saturday (11/29/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 15
3. Cool down: jogged in place for 2 minutes. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 15
3. Cool down: jogged in place for 2 minutes. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
Week 9 (high training load) cont.
Sunday (11/30/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30
b. Back extensions: 3X23
c. crunches to discomfort: 65, 40
d. reverse crunches to discomfort: 40
e. High volume sit-ups: 250 (first 150 with a twist, second 150 without). Tops of thighs a little sore today (Monday).
3. Cool down. front, back, and side bends; twists.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30
b. Back extensions: 3X23
c. crunches to discomfort: 65, 40
d. reverse crunches to discomfort: 40
e. High volume sit-ups: 250 (first 150 with a twist, second 150 without). Tops of thighs a little sore today (Monday).
3. Cool down. front, back, and side bends; twists.
Week 10 (low training load)
Tuesday (12/2/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 15
No cool down. Interrupted.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 15
No cool down. Interrupted.
Week 10 (low training load) cont.
Wednesday (12/3/08):
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30
b. Back extensions: 3X23
c. crunches (first set to about 70% of last week's max; then to discomfort): 45, 30
d. reverse crunches (about 70% of last week's max): 40
e. High volume sit-ups: 250 (first 150 with a twist, second 150 without).
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 25 unweighted situps
2. Main.
a. Weighted sit-ups: 25 lbs/3X30
b. Back extensions: 3X23
c. crunches (first set to about 70% of last week's max; then to discomfort): 45, 30
d. reverse crunches (about 70% of last week's max): 40
e. High volume sit-ups: 250 (first 150 with a twist, second 150 without).
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Each held for 1 min.
Week 10 (low training load) cont.
Thursday and Friday were rest days.
I forgot to workout on Saturday. Busy day.
Sunday (12/7/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 18
i. Weighted sit-ups: 25 lbs/3X30
j. Back extensions: 3X23
k. crunches: 50, 35
l. reverse crunches: 35
m. High volume sit-ups: 200 (all twist, 50 more twisting situps than last effort)
3. Cool down. Forgot to job in place. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Hamstring stretch leg on counter. Each held for 1 min.
I forgot to workout on Saturday. Busy day.
Sunday (12/7/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 18
i. Weighted sit-ups: 25 lbs/3X30
j. Back extensions: 3X23
k. crunches: 50, 35
l. reverse crunches: 35
m. High volume sit-ups: 200 (all twist, 50 more twisting situps than last effort)
3. Cool down. Forgot to job in place. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Hamstring stretch leg on counter. Each held for 1 min.
Week 11 (medium training load)
Monday was a rest day.
Tuesday (12/9/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25 (was scheduled for 27, but neglected to look at schedule)
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55 (was scheduled to do 57, but neglected to look at schedule)
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 18
3. Cool down. Jogged in place for about 3 minutes. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Hamstring stretch legs extended on floor. Each held for 1 min.
Feel good today (Wednesday)
Tuesday (12/9/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 5 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 25 (was scheduled for 27, but neglected to look at schedule)
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 25
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 25
f. hindu squats 1 X 55 (was scheduled to do 57, but neglected to look at schedule)
g. hamstring curls 4 lbs/1 X 55 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 30; outer foot: 30; middle (one foot at a time): 18
3. Cool down. Jogged in place for about 3 minutes. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Hamstring stretch legs extended on floor. Each held for 1 min.
Feel good today (Wednesday)
Week 11 (medium training load) cont.
Wednesday (12/10/08):
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; Front leg swings (2X10; 1X8); 25 unweighted situps
2. Main.
a. Weighted sit-ups: 30 lbs/3X15 (increased weight 5 lbs; decreased reps from 30 to 15) (relatively easy)
b. Back extensions: 3X25 (a little more difficult than last week)
c. crunches: 55, 40 (about 90% of max)
d. reverse crunches: 35 (tough)
e. High volume sit-ups: 200 twist sit-ups (tough).
FYI: rest interval for sit-up workouts is 1 minute between sets; and probably 1.5 to 2 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Salamander looking stomach stretch; seated hamstring stretch. Each held for 1 min.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; Front leg swings (2X10; 1X8); 25 unweighted situps
2. Main.
a. Weighted sit-ups: 30 lbs/3X15 (increased weight 5 lbs; decreased reps from 30 to 15) (relatively easy)
b. Back extensions: 3X25 (a little more difficult than last week)
c. crunches: 55, 40 (about 90% of max)
d. reverse crunches: 35 (tough)
e. High volume sit-ups: 200 twist sit-ups (tough).
FYI: rest interval for sit-up workouts is 1 minute between sets; and probably 1.5 to 2 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Salamander looking stomach stretch; seated hamstring stretch. Each held for 1 min.
Week 11 (medium training load) cont.
Thursday (12/11/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 27
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 27
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 27
f. hindu squats 1 X 57 (felt particularly rhythmic)
g. hamstring curls 4 lbs/1 X 57 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 35 (five more than last time); outer foot: 35; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Cool down. None. Family obligations.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 27
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 27
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 27
f. hindu squats 1 X 57 (felt particularly rhythmic)
g. hamstring curls 4 lbs/1 X 57 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 35 (five more than last time); outer foot: 35; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Cool down. None. Family obligations.
Week 11 (medium training load) cont.
Friday (12/12/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; Front leg swings (2X10); 15 unweighted situps; 10 weighted sit-ups (20lbs)
2. Main.
a. Weighted sit-ups: 30 lbs/3X15
b. Back extensions: 3X25
c. crunches: 55, 40
d. reverse crunches: 40
e. High volume sit-ups: none; took a rest.
Rest interval for sit-up workouts is 1 minute between sets; and probably 1.5 to 2 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Salamander looking stomach stretch; seated hamstring stretch. Each held for 1 min.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; Front leg swings (2X10); 15 unweighted situps; 10 weighted sit-ups (20lbs)
2. Main.
a. Weighted sit-ups: 30 lbs/3X15
b. Back extensions: 3X25
c. crunches: 55, 40
d. reverse crunches: 40
e. High volume sit-ups: none; took a rest.
Rest interval for sit-up workouts is 1 minute between sets; and probably 1.5 to 2 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear. Salamander looking stomach stretch; seated hamstring stretch. Each held for 1 min.