week 15 - the week of turkeyday.

after a glorious weekend of auburn (and other) football...

monday, Nov. 21.

chris tried to kill me today. no, seriously.

stairmaster - 10 minutes.
stretching.
exercises - balance first: bosu thingy, upside down (flat side up), right foot in the middle - 30 throws against the trampoline i think with the smallest ball. then bosu squat throws: feet on either side of the flat end... squat down, throw the ball against the trampoline 10 times. 10 sets of those. single leg squats: with the stick for balance (30). decline squats: 30... my right quad was already starting to shake here. not a good sign. agility stuff: line jumps forward/back (15) and side/side (15) - i made sure my knees didn't lean inward. these were surprisingly ok. i don't feel normal by any means, and i tend to lean on the left leg a bit more, but i did better than i thought i would with them. they were scary at first, but got better after i got through a couple. leg press: one leg - 2, 3, 4, plates (20, 15, 10); 2 legs while squeezing the ball - 5, 6, 7 plates (20, 15, 10). crab walk. calf raises: 3x15. 4 way hip (20 each way). hamstring curls: 10 lbs (3x10). leg extension: 10 lbs (3x10) - ok... my quad was really feeling it now. step downs: 20. floor touches: 36 touches (12 times around). wall squats with the ball: 5 for 30 secs. man. is that it? i mean, come on, chris... bring it a little stronger next time, huh? jesus. brian was giving me shit about ultimate during my bosu squats (typical). at the same time, i think takeo thought i was doing some strong work on those bosu squats.
hydrotrack - i didn't know how far i was going to be able to run after all that. maybe a mile? i started out aiming for a mile, and by 0.75, i kinda wanted to stop... but i pushed it to 1.5 mi. at about 4.5 mph.
flexion - first measure was at 128. chris wanted me to get to 135... so i did some pulling, she read me a couple comics from the readers digest, and i got there. magic. i was totally surprised. the knee feels more tight and achy due to the weather we've been having (cold, rainy).

wednesday, Nov. 23.
stairmaster - 10 minutes.
stretching.
exercises - balance: single leg on the upside-down bosu thing - 30 throws against the trampoline with the 2nd ball. then bosu squat throws (10 sets of 10). resisted walking/jogging: faster than previous times. and more. i had to go there and back for each thing (forward, backward, 2 sides, grapevine both ways). skips: this was new for today. and i wasn't sure if i'd be able to do it, so i had to psych myself up. it was fine. my little baby quad can't propel me very high, but it's trying. jumping rope: man, this made me tired. i could only go for like 30 seconds at a time. totalling about 3 minutes of actual jumping (which took me like 5 minutes or more due to rest times). leg press: single leg - 2, 3, 4 plates (20, 15, 10); both legs - 5, 6, 7 plates (20, 15, 10). leg extension: 10 lbs (3x10). hamstring curls: 10 lbs (3x10). 4 way hip (20 each way). crab walk. calf raises (3x15). step downs (20). floor touches (36, or 12 times around). wall squats (5 for 30 secs each). i think that was it. i realized later that i didn't do those single leg squats with the stick. and i can't remember now whether i did the decline squats. hmm.
hydrotrack - 1.5 miles again. at 4.5 mph. i was tired, but made it.
flexion - i got to 133, and chris had to give a little push to 135.