catch up, angela. - week 10.

oct. 17.
bike - 10 minutes, like last time.
stretching - are things getting less tight or more? hard to say. the stretches off the end of the table seem to be taking more out of me these days.
exercises - straight leg raises, 5 lbs, 30 each direction for 3 sec hold. leg extensions with the wedge & 5 lbs (10). leg extensions off the table, also 5 lbs (10). TKEs (15). mini squats (30). shuttle with 3 bands and the balance disc (3 x 15). calf raises - single leg for as many as i could do, and finish the set with the left leg (3 x 15). i maybe got to 10 at the most in one of the sets. the first set i think i did 4 with my right leg. 4 way hip (20 kicks each way). single leg stance on the blue foam pad - and throwing the smallest ball at the trampoline thingy. i dunno how many i did. maybe 30 or so.
hydrotrack - i went for awhile forward (fast - 2.7 or something), and maybe didn't go backward today. squats (45).
flexion - i got to 115 by myself, and i think chris pushed me to 117. i wish this part of therapy sucked less.
extension while icing - my heel was on one of those styrofoam rolls with the ice acting as a little weight to push my knee down.

oct. 19.
bike - 10 minutes.
stretches - same as always.
exercises - the straight leg raises going straight up i did 20 with 5 lbs, 15 with 7.5 lbs, and 10 with 20 lbs with a 5 sec hold. then 30 each of the other 2 directions with a 3 sec hold. leg extensions with the wedge with 7.5 lbs (10). leg extensions off the table with 7.5 lbs (10). mini squats (30). leg press machine (3 x 10 i think) - i dunno how many plates, 1 maybe. whatever it was, it was lighter than the shuttle. shuttle - 3 x 10 with 3 bands and the balance disc. 4 way hip (20 each way). calf raises - i could get to 15 on the first 2 sets, and got to 12 or so on the third set. TKEs (15) grey band. single leg stance - on the foam pad, but turned 3 ways and throwing the ball against the trampoline (30 each way). maybe this is called 3 way throws or something. that was fun. i likey. wall squats - not all the way down, about 10 for 10 second hold.
hydrotrack - 15 minutes walking at about 2.5 mph. squats (45).
flexion - 115 on my own. pulled to about 117 after that by myself. chris pushed to 120. i still hate this the most out of everything. i don't know when this is going to get easier. maybe never.
chair - yeah, i got strapped into the chair after that for extension. totally unpleasant at first, but the uncomfortability sort of subsided. especially after a juggling demo by chris and some excellent magazine reading. so, for 10 minutes, i was strapped in with some ice. then the straps got undone for the last 5 minutes for just regular icing.

word.