week 21.

tuesday, jan. 3.
stairmaster - 10 minutes.
stretching.
exercises - step ups: 18" platform (10) and 24" platform (10). i think it's 24". pretty hard. balance: bosu using round side - single leg throws with ball #2 (30). standing on flat side of bosu - double leg squat throws with ball #3 (10 x 10). skips (there, back, there, back). double leg broad jumps (there, back). single leg hops for speed (there, back - shorter distance though). at this point i'm getting a little pain all around/underneath my patella now, but i'm ignoring it. takeo came in at the same time i did today, and he's on the leg press machine while i'm skipping around the room. he says he's jealous which pumps me up. floor touches (36). single leg stick squats with my foot on the floor touch half ball thingy (3 x 10). line jumps single leg (forward/back, side/side - 15 each) -- these didn't feel so great today. wall/door jumps (2 x 30). squat jumps (20). i got to go outside today and run next to the dumpster. curvey figure 8s. from the backdoor to the fence and back x 4. felt a little weird. chris was going to have me do gentle cuts planting and turning, but since the figure8s felt weird, i didn't get to. back inside... leg press: single leg 3, 4, 5 plates (20, 15, 10); double leg 5, 6, 7 plates (20, 15, 10). shuttle: single leg today. 3 bands. 3 x 10. leg extension: 15 lbs for the first set of 10, 20 lbs for the other 2 sets of 10. hamstring curls: 20 lbs (3 x 10) - on the hamstrings, i did the left leg while the right rested. crab walk. step downs (2 x 10). calf raises (3 x 15) - also did the left leg here while the right rested. bring on the fuckin monster calves. wall squats (5 x 30secs).
treadmill - the most exhausting 0.5 miles ever, about 4.25 or 4.5 mph i think... can't exactly remember. i tried to speed it up a little to make my steps more even. that didn't really work. nothing really worked. chris said it'll just happen eventually, but that i can try concentrating on equal time on each foot, making the right leg feel like the left, and see if it helps.
flexion - it sure was a pain in the ass, but there was a butt touch. and i don't mean that in the fun way. i think my foot started going numb, too, as chris was pushing on it. weird.
today takeo left his wallet on the platform of the leg press machine. i guess i got in the machine shortly after he was done. i assumed (correctly) it was his LV wallet. i handed it to chris, and she was pretty sure it was his too, opened it, and sure enough a picture of his cute little girl was the first thing in there. she's a cutey. chris relayed a message of thanks back to me from takeo as i continued my exercises and he continued getting whatever treatment brian was giving him - ultrasound i think. later, he and brian played a little football game. i was doing step downs, which happen near the front of the gym. brian was standing close-ish to me, throwing to takeo (down near the treatment tables) who stood on one leg catching and throwing the ball back to brian. he was supposed to be getting 10 in a row, but missed at like 6 when brian threw the ball wide to the outside and it bounced off the fingers. then we all started watching. takeo said to brian, ok come on 10 in a row. brian started throwing some easy ones up til about 6, then started making it tougher then as takeo was starting to get a little wobbly. he made it to 10; the last two were pretty nice one handed catches - the last one especially. brian and chris both said something about how having an audience helped him. he's 3 months out, and looking good. i later saw him and brian at firehouse subs - they got in line somewhere behind me as i was ordering, and brian asked if i was treating them.

friday, jan. 6.
9am is bordering on too early for me to show up for anything. or perhaps it was the holidays and all the staying up late this week watching football that made it difficult. i dunno. but if i could've sleptwalked through PT today, i would've.
stairmaster - 10 minutes.
stretching.
exercises - step ups: 18" (10), 24" (10). balance on the bosu: standing single leg on the round side - 30 throws. squatting double leg on the flat side (10 x 10). i noticed today that the flat side says, "standing on platform not recommended." floor touches (36). crab walk. line jumps single leg (forward/back, side/side 15 each). squat jumps (20) - brian got on me today about using my back too much in these. wall/door jumps (2 x 30). skips (there, back, there, back). double leg broad jumps (there, back). single leg hops for speed (leg ext machine and back). outside for the figure 8s - 4 x there/back. leg press: single leg 3, 4, 5 plates (20, 15, 10); double leg 5, 6, 7 plates (20, 15, 10). leg extension: 20 lbs (3 x 10). hamstring curls: 20 lbs (3 x 10), doing the left leg while the right rested. calf raises (3 x 15), left leg, too. step downs (2 x 10). wall squats (5 x 30sec).
treadmill - went a little faster today - about 5mph to see if that helped with the gait. chris said it looked better. it felt better up to a certain point (very soon after starting) when it got tired. 0.53 mi.
flexion - got to the butt touch a little tiny bit easier today.
they were installing a new water fountain today. the old one has been out of commission for awhile, and usually there are plastic cups for us, but i guess they ran out. i drank water out of the faucet, which was surprisingly difficult.