chris is back. - week 13.

it's saturday. ahhhh. waking slowly. kirkwood station. sudoku. football. beer. wireless internet. sushi at the new rusan's in edgewood. did i already say football and beer? yeah.

ok, PT update. chris is back from vacation, and so am i. although i think i need a vacation from my vacation. more about NYC on a different post.

nov. 9 (weds).
bike - 10 mins. i average three dots now. before it was 2. sometimes i'll push it up to 4 dots, but i can't hold it there very long.
stretching - the usual. i think i need to stretch more on a regular basis.
exercises - straight leg raises: just the ones going up now. 5 lbs (30), 7.5 lbs (20), 10 lbs (15). leg extension on the wedge: 10 lbs (20). leg extensions off the table: 10 lbs (10). mini squats (30). leg press: 2 plates (20), 3 plates (15). crab walk. shuttle: 4 bands (3 x 10). 4 way hip (20 each way). calf raises: 3 x 15. step downs: chris had me do them differently - left foot out front, squat like i'm sitting down... i think i did about 20 and it was pretty tough. TKEs: grey band (15). wall squats: 20 for 5 secs. balance: 3 way throws on the airex foam (30 each way) with the 2nd ball.
resisted walking - basically i put on this belt that's attached to a rope that has like a waterski handle on the other end. chris holds onto the handle and first i walk away from her from the gym up to the front desk area, pulling her along as i dig in and move forward. then i go backwards, and then shuffle (no crossing over) to the right and then to the left. whew. pretty tiring.
walking - on the regular treadmill uphill. incline was pretty steep, and i was walking slowly - maybe 3 mph? i can't remember how far i walked. a mile?
underwater - jogging. about 3.5 mph for 1/2 mile - definitely feels weird to be running. but awesome. then i "jogged" backwards for about 1/4 mile. even weirder.
flexion - by myself i got to about 120 or something i think. then chris pushed on my hamstring to make it stop guarding, and also pushed on my leg for more flexion. barb measured. i think she said 134. yikes. crazy. it hurt like it was 134. we were on one of the tables on the mirror side, too, so i could watch when i didn't have my head down.
no chair today. nice.

nov. 11 (friday).
bike - 10 minutes.
stretches - yes.
exercises - straight leg raises: 10 lbs just upward (3 x 10). leg extensions on the wedge: 10 lbs (20). leg extensions off the table: 10 lbs (10). leg press: 2 plates (20), 3 plates (15). crab walk (down, back x 2). shuttle: 4 bands (3 x 10). 4 way hip (20 each direction). calf raises (3 x 15). squats: like body weight squats or squats with the bar only no bar, not holding on to anything (with the mini squats i'd been doing previously, i was holding onto a machine). step downs (20). hamstring curls: 1 plate. something like 30 reps. woohoo! resisted running: same as before, only this time chris made me go faster. i was pretty winded after, which felt good. balance: something new - the device that's a hemispherical balance ball thingy was turned upside down (flat side up), and i got on it with my feet near the edges and did squats on it for a 10 sec hold. 10 reps. it was tough. funny, too, because i was kind of wobbling back and forth unintentionally. then the normal airex foam balance stuff - 3 way throws against the trampoline (30 each way) with the 2nd ball. talk about tired. oh, and then i did wall squats with the exercise ball behind my back - 5 for 30 seconds each squat. feel the burn.
hydrotrack - i ran at 3.5 mph for about 0.8 mi, then we went up to about 4.2 for another bit, then for the last bit jogged at 4.5 mph for a total of 1.5 miles. sweet!
flexion - i got to like 123 myself, then chris did the hamstring thing and the pushing to make it about 130.
again, no chair. whee.
takeo was in today. he came in at some point around when i was doing the flexion stuff. he said hey. and as i was leaving he was sitting, picking up marbles with his toes and dropping them into a coozie. it looked like fun.