week 14.

hi. angela here. duh. things are getting exciting in the pt process. yes.

nov. 14 (monday).
no more biking.
stairmaster instead - 10 minutes.
stretches - yes, still getting stretched in all kinds of directions.
exercises - no more straight leg raises either - woohoo! ok, so, we started out with leg press: 2 plates (20), 3 plates (15). then to shuttle: 4 bands w/balance disc (3x10). new thing #1 the leg extension machine: 10 lbs (3x10). hamstring curl machine: 10 lbs (3x10). calf raises: 3x15. 4 way hip (20 each way). step downs: 20. crab walk. new thing #2 decline squats: feet on the decline block (a triangle basically), which prevents the knees from extending beyond the level of the toes when you squat (30). bosu squats: that's what the hemispherical thingy is called... standing on the bottom of the upturned bosu, 10 for 10 secs each. new thing #3 floor touches: with the 3 "boobs" - one each at left, front, and right of my right foot; bending some at the knee to touch each - 15 touches total (5 times around the triangle). resisted walking: forward, backward, each side, then new thing #4 the karaoke/grapevine there and back. sigh. tired. on to wall squats with the exercise ball: 5 for 30 seconds each. this one truly is hard, if you can believe it.
hydrotrack - running: i think i started out around 4 mph, ran for about a mile, then kicked it up to 4.5 and ran for another 0.5 mi. started getting fatigued. also, chris noticed i was not extending as much or spending as much time on my right leg. i tried to concentrate and make it different, but i'm not sure if it worked.
flexion - i think i got to 125ish. and with "help" from chris, 130.

i learned a lot about The Rock today. chris went to college with him. in fact, i learned a lot about chris today...

nov. 16 (wednesday).
stairmaster - 10 minutes.
stretching.
exercises - leg press: we did some crazy stuff wednesday, and i'm going to have to ask chris about the details. seemed like 2 plates (20), 3 plates (15), 4 plates (10)... then she had me squeeze a ball between my knees and do both legs 20, 15, and 10 reps at different weights - don't know what weights. i'll find out next time. leg extension: i tried 15 lbs at first, but it was pretty heavy and my knee was making crunchy noises. so we stuck with 10 lbs (3x10). hamstring curls: 10 lbs (3x10). calf raises (3x15). step downs (20). crab walk. 4 way hip (20 each way). resisted walking: forward, backward, sides, grapevine. decline squats (30). bosu squats (10 for 10 secs)... although chris tried to have me squat and throw the ball at the trampoline, but i couldn't really do that. too tired and shaky. floor touches (21 touches - or 7 times around). line jumps: just tiny jumps over the line and back (forward and back) like 15 times. weird. but ok. i definitely favored my left leg on the jumping. wall squats with the exercise ball: 5 x 30 secs.
hydrotrack - i think i ran for 2 miles at about 4 mph. i got that funny, "hey is the ground still moving" feeling like on the regular treadmill.
flexion - got to 130 after a bit of hanging out at 125 and massaging.

i was wearing my iron bowl gameday shirt from 2003. takeo was in there and said he liked my shirt. he said (about my recovery) that if anybody can do it, he knew i could - especially with that shirt on.