Friday (2/27/09):
MAT specialist has advised not to do weighted sit-ups or twisting sit-ups. I may do regular sit-ups if I feel no discomfort. Crunches are ok. I'm fighting the flu today, so not much to report:
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 10/1X20.
(2) heal raises: none (MAT specialist as advised to do these in a seated position, and I'm not going to make it to the gym tonight)
CSta's workout log
Week 23 (recovery)
Saturday (2/28/09):
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 10/1X20.
(2) heal raises: 20 each foot (off step with knee bent)
Sunday (3/1/09):
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 10/1X20.
(2) heal raises: 20 each foot (off step with knee bent)
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 10/1X20.
(2) heal raises: 20 each foot (off step with knee bent)
Sunday (3/1/09):
(1) outer foot raises: 10/1X30; inner foot raises: 10/1X30; toe raises: 10/1X20.
(2) heal raises: 20 each foot (off step with knee bent)
Week 23 (recovery)
MAT apt. last night (Monday): more work feet and lower legs.
Week 23 (recovery)
Tuesday (3/3/09):
1. toe raises with elastic band (left foot): 1X30
2. rotating foot inward with elastic band (right foot): 1X30
Advised to do no other exercises but these.
1. toe raises with elastic band (left foot): 1X30
2. rotating foot inward with elastic band (right foot): 1X30
Advised to do no other exercises but these.
Week 23 (recovery)
Therapy continues. On Thurs, the specialist worked on my hip. He is gradually making his way up to my back. I'm still getting over the flu or a cold or something. Kinda tired this weekend.
Week 24 (recovery)
Monday's therapy (3/9/09). The initial improvements in strength and range of motion from the MAT therapy have not faded, with one exception. Contrast that to static passive stretching. One session will not improve the range of motion to the extent the MAT therapy does, and if any improvement is experienced, it quickly fades. I am quite surprised at how effective the MAT therapy is.
Week 24 (recovery)
Tuesday (3/10/09): Did 2 sets of 50 crunches with legs at 90/90. Flu/cold appears to be over. Might start doing single joint exercises this weekend.
Week 25 (recovery) (this one's interesting)
Thursday (3/19/09):
MAT session last night. Meeting only once a week now, but for an hour rather than a half-hour. Last night was very interesting. I mentioned to the MAT therapist that for as long as I can remember I have not been able to consciously flex the inner calf muscle on my left leg (lateral gastrocnemius?). I can flex the one on my right just fine. The muscle displayed weakness, and the MAT therapist treated it. After the treatment, the muscle displayed no weakness, and I am now able to consciously flex the muscle. I can still do it this morning (Friday). I'm quite amazed.
MAT session last night. Meeting only once a week now, but for an hour rather than a half-hour. Last night was very interesting. I mentioned to the MAT therapist that for as long as I can remember I have not been able to consciously flex the inner calf muscle on my left leg (lateral gastrocnemius?). I can flex the one on my right just fine. The muscle displayed weakness, and the MAT therapist treated it. After the treatment, the muscle displayed no weakness, and I am now able to consciously flex the muscle. I can still do it this morning (Friday). I'm quite amazed.
Starting Over (week 1)
Saturday, May 30, 2009, was my first day back in the gym. As mentioned in my MAT thread, I've been given a light, single-joint workout to perform until the MAT therapist is satisfied that it is safe for me to perform more integrated exercises.
1. Warm-up:
a. Four very light isometric exercises for my back and side (I lay on my back next to a wall, and with my legs locked, I push against the wall with my feet)
b. Three very light isometric exercises for my left calf (I sit on the floor with my left leg bent and try to pull my heel towards my rear against an immovable object)
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder (I lay on my back, right elbow at side, arm bent such that fist is up by my shoulder, and I try to prevent my arm from straightening while using the other hand to try to straighten the arm. The dynamic exercise involves laying on my back, arm extended parallel to the floor, holding on to a tube (or dowel) with an elastic band attached. I twist my arm clockwise. The isometric exercise is done before and after the dynamic exercise.
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 15/1X20
c. leg extension (quad): 25/1X15 (a little tough, but the machine doesn't go any lower than 25 pounds)
d. hamstring curl: 5/1X20
e. ankle dorsiflexion: 7/1X20
f. heal lift: 35 (dumbell on knee)/1X40.
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
1. Warm-up:
a. Four very light isometric exercises for my back and side (I lay on my back next to a wall, and with my legs locked, I push against the wall with my feet)
b. Three very light isometric exercises for my left calf (I sit on the floor with my left leg bent and try to pull my heel towards my rear against an immovable object)
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder (I lay on my back, right elbow at side, arm bent such that fist is up by my shoulder, and I try to prevent my arm from straightening while using the other hand to try to straighten the arm. The dynamic exercise involves laying on my back, arm extended parallel to the floor, holding on to a tube (or dowel) with an elastic band attached. I twist my arm clockwise. The isometric exercise is done before and after the dynamic exercise.
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 15/1X20
c. leg extension (quad): 25/1X15 (a little tough, but the machine doesn't go any lower than 25 pounds)
d. hamstring curl: 5/1X20
e. ankle dorsiflexion: 7/1X20
f. heal lift: 35 (dumbell on knee)/1X40.
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
-
Thomas Kurz
- Site Admin
- Posts: 443
- Joined: Dec 03, 2003 08:04
Re: CSta's workout log
Did you show your “normal” exercises (those of the main part of your workout) to your MAT therapist?
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie
Re: CSta's workout log
Do you mean, "Did you inform your MAT therapist what exercises you were performing prior to seeking treatment?" Or, do you mean, "Did you perform the exercises you were performing prior to seeking treatment so the therapist could evaluate your performance?"Thomas Kurz wrote:Did you show your “normal” exercises (those of the main part of your workout) to your MAT therapist?
If your question is the first one, the answer is "not completely." I did not tell him precisely the exercises I was performing prior to treatment. However, in describing my problem when I first sought treatment, I indicated that I was performing squats, lunges, crunches, and twisting situps.
If your question is the second one, the answer is also "not completely." In the treatment session prior to the one in which he provided the workout, he had me perform various exercises, which included squats, lunges (front, back, and side), various jumps, and others.
Starting over (Week 1 cont.)
Tuesday (June 2, 2009)
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 15/1X20
c. leg extension (quad): 25/1X15
d. hamstring curl: 5/1X20 (need to add weight; too easy)
e. ankle dorsiflexion: 10/1X20 (added 3 lbs, too easy last time)
f. heal lift: 40(dumbell on knee)/1X20 (added 5 pounds and reduced reps; will probably go up to 45 next workout).
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
significant cramping in my left foot (the problem foot)
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 15/1X20
c. leg extension (quad): 25/1X15
d. hamstring curl: 5/1X20 (need to add weight; too easy)
e. ankle dorsiflexion: 10/1X20 (added 3 lbs, too easy last time)
f. heal lift: 40(dumbell on knee)/1X20 (added 5 pounds and reduced reps; will probably go up to 45 next workout).
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
significant cramping in my left foot (the problem foot)
Starting over (Week 1 cont.)
Thursday (6/4/09)
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post) (a hint of stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 15/1X20
c. leg extension (quad): 10/1X20 (I figured out how to reduce the weight on the machine; I feel a little stupid for not figuring that out to begin with)
d. hamstring curl: 7.5/1X20 (good weight)
e. ankle dorsiflexion: 10/1X20 (was a little difficult today, perhaps 8 lbs is the right weight))
f. heel lift: 45(dumbell on knee)/1X20 (added 5 pounds; still a little too easy).
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X25
3. Cool down: same as warm-up. (lower left back felt good; I'm thinking that sitting all day at a desk causes the hint of stiffness)
significant cramping in my left foot (the problem foot)
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post) (a hint of stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 15/1X20
c. leg extension (quad): 10/1X20 (I figured out how to reduce the weight on the machine; I feel a little stupid for not figuring that out to begin with)
d. hamstring curl: 7.5/1X20 (good weight)
e. ankle dorsiflexion: 10/1X20 (was a little difficult today, perhaps 8 lbs is the right weight))
f. heel lift: 45(dumbell on knee)/1X20 (added 5 pounds; still a little too easy).
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X25
3. Cool down: same as warm-up. (lower left back felt good; I'm thinking that sitting all day at a desk causes the hint of stiffness)
significant cramping in my left foot (the problem foot)
Starting over (week 2)
Sunday (6/7/09)
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post)) (a hint of stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 20/1X20 (added 5 lbs.; more appropriate weight)
c. leg extension (quad): 10/1X20
d. hamstring curl: 7.5/1X20
e. ankle dorsiflexion: 8/1X20 (right weight)
f. heel lift: used the seated heal lift machine; a little difficult; but I did not max out.
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X25
3. Cool down: same as warm-up.
significant cramping in my left foot (the problem foot)
left lower back is still a little stiff at beginning of workout, but ok at the end;
something's wrong with the sole of my right foot, close to the heal, slight pain when walking in my dress shoes, and it's stiff when I wake up.
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post)) (a hint of stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 20/1X20 (added 5 lbs.; more appropriate weight)
c. leg extension (quad): 10/1X20
d. hamstring curl: 7.5/1X20
e. ankle dorsiflexion: 8/1X20 (right weight)
f. heel lift: used the seated heal lift machine; a little difficult; but I did not max out.
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms behind head, eyes focused on ceiling; hold up position for 2 seconds): 1X25
3. Cool down: same as warm-up.
significant cramping in my left foot (the problem foot)
left lower back is still a little stiff at beginning of workout, but ok at the end;
something's wrong with the sole of my right foot, close to the heal, slight pain when walking in my dress shoes, and it's stiff when I wake up.
Starting over (Week 2 cont.)
Tuesday (6/9/09):
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post)) (still a hint of stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 20/1X20
c. leg extension (quad): 10/1X20
d. hamstring curl: 7.5/1X20 (I feel more burn on the leg extensions than on this exercise; thinking of adding 2.5 lbs)
e. ankle dorsiflexion: 8/1X20 (right weight)
f. heel lift: used the seated heal lift machine; 1X20
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
still significant cramping in my left foot (the problem foot)
left lower back is still a little stiff at beginning of workout (but less so than last workout), but ok at the end;
the sole of my right foot still feels uncomfortable, although the discomfort is reduced since Sunday; less stiff when I wake up.
1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post)) (still a hint of stiffness on left lower back)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
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): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 20/1X20
c. leg extension (quad): 10/1X20
d. hamstring curl: 7.5/1X20 (I feel more burn on the leg extensions than on this exercise; thinking of adding 2.5 lbs)
e. ankle dorsiflexion: 8/1X20 (right weight)
f. heel lift: used the seated heal lift machine; 1X20
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
still significant cramping in my left foot (the problem foot)
left lower back is still a little stiff at beginning of workout (but less so than last workout), but ok at the end;
the sole of my right foot still feels uncomfortable, although the discomfort is reduced since Sunday; less stiff when I wake up.