ExRx.net

Easter...

Gym: NA
Week: NS15-R2
Date: 04APR10

Cardio: none

Assessment:
* Weight: 170 (+5) Mom's scale.
*Diet: not tracked well, likely high on carbs/fat/calories.

Took a deliberate rest day.

Gym: NA
Week: NS15-R3
Date: 05APR10

Cardio: none

Assessment:
* Weight: 175 (+10!) Mom's scale.
*Diet: not tracked well, likely high on carbs/fat/calories.

(not sure how I messed this up, thought I posted it yesterday, maybe I overwrote some older workout?)

Knee update: not really getting better as fast as I'm used to with previous flare-ups.

1. Went ahead and made appointments. Earliest family doc (who is also sports med) can see me is 27APR. Earliest ortho doc who did surgery can see me is 21APR. Might go see the family doc's nurse or something.

2. Tried some biking today. Just transport. Felt it a little but not twinges, different. Will keep trying to use it, I think. Did normal stretches as well.

3. When I notice it the most is actually just with body weight, but prone and with leg bent. So, bicycles for instance. going to cut my swiss ball work. Going to keep out any leg extensions, squats. But will try doing straight leg quad lifts at least, tomorrow.

Date: 06APR10
Week: NS16-A1L
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 85/80#
tricep press 185/180#
seated rows 125/120#
pec flies: 105/105#
lat straight arm pulldowns: 90/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, BW
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 mins

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
quads



butt/trunk twist

Tissue work: back and calves

Assessment:
* Workout: Lifts good. Went up on triceps, no issue.
* Diet: On plan, today for new 1875/day plan. Bought a bunch of veggies and will emphasize those, while cutting a lot of bread and PB and such from the diet.
* Weight: 173 (+8).

NSV: bp: 122/60, pulse 70.

Knee update: Decided not to wait weeks, just to see someone. called my family docs and one of the alternate docs saw me TODAY. He was actually pretty decent (was worried).

Said I had good musculature! (Quadzilla!)

Thinks I "tweaked the miniscus" doing deep squats. We talked about that a little. A "torn miniscus" means one that is delaminated from the bone and it does not self-heal, requires surgery. He does not think that it is torn, because the knee is not swollen and pain is not extreme. I asked what "tweaked meniscus" means physically, like is it a partial tear, and he got a bit handwavey and said it was an inflammation.

Anyhow, he is sending me to a PT that does triathalons (they treat me like an athlete, now that I am slim and muscular! ). I will try to get some diagnosis from that fellow as well (not just monotonouse exercises). Also, he wants that guy to discuss how to avoid recurrence (which is good, seems like they want to support me having activities).

Doc prescribed motrin and said no running (biking ok, but not aggressive). Straight leg quadricep movements (leg lifts) are probably OK, but no bent knee extensions, squats, etc.

I go back to see same family care doc in a month. HAd an appointement for my regular family care (and sports med) guy on 27th, so cancelled that. Still have one on 21st with my ortho doc, will keep for now, in case I need to go to someone else, but will cancel near 21st if am OK with treatment plan.

Exercised a little bit on legs today (added leg lifts on captains chair and the tibia/dumbell holds). Still feeling it (minor but definitely there) on any activity, even pushoffs in the pool (tried not pushing off but then my calfs cramp up from the akwardness). Feels kind of prickly and cold.

Miss having more activity. But happy that I am moving thought process forward. Will also, post on Knee Geeks message board (really good patient chats). May want to get an MRI, but will see how this goes as is. It is really minor, but is definitely different than I've had before with the kneecap, so is concerning, and slowness in settling down...


Date: 07APR10
Gym: Richmond Y
Week/day: NS16-L1L

Cardio: Swim: 1450 yds.

Strength: Legs
Captain's chair, straight leg leg raises, single leg
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 50#
hip adduction 170/165#
hip abduction 140/140#
hamstring curl, seated 115/110#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves/shins
hammies
quads
hip flexors
glute and core

Foam rolling: back and calves

Assessment:
* Workout: lifts were ok. Felt a little weaker on glutes and hammies.
* Diet: On track for 1900 for the day (on plan). Lots of veggies. Feel full. Having salmon and spareagrass now. Definitely not hungry days for me...
* Weight: 169 (+4).

Went and saw the PT. He did a lot of tests and thinks my issue is patellofemoral, not meniscus, as he can not make the meniscus hurt. He is an Ironman triathathlete. Is very attuned to getting me athletic function. Gave me a good home plan. No squats or deadlifts for now (he thinks deep squats are a bad motion for me). Wants me to do leg extensions but modify the range of motion (less than previous). I am looking forward to working with this guy and seeing what we can do.



Date: 08APR10
Week: NS16-A2R
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 85/80#
tricep press 185/180#
seated rows 125/120#
pec flies: 105/105#
lat straight arm pulldowns: 90/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, BW
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 mins

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
quads
hip flexors
glutes

Tissue work: missed by mistake

Assessment:
* Workout: Lifts good.
* Diet: On plan.
* Weight: 168 (+3).

Knee surprisingly felt a little better after leg extensions. Think there is still some bad cartilage in there, but the exercise somehow released adrenaline or maybe woke up my quad, which I think is sympathetically wanting to shut down. I played with PT's instructions. Seemed like doing the extensions his way (less range of motion) actually hurt more. Maybe since I have to start off near the trouble spot vice having a little momentum. Captain's chair seemed to bug it a little too, but I'm trying to quiet the quad on that exercise by just thinking about it. Toe holds were fine.

Eliminating quad stretches for now. Not sure how to stretch the quad without pressure on patella. PT says my flexibility is superior anyhow.

Need to get on track with doc's and PT's requirements. Maybe will start logging here. Forgetting parts at times. :(

Got a little traction with some work docs that are hanging over me.

At mom's place. Forgot to bring my scale again.

Date: 09APR10
Gym: Richmond Y
Week/day: NS16-L2R

Cardio: Swim: 1450 yds.

Strength: Legs
Captain's chair, straight leg leg raises, single leg
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 50#
glutes, single leg 152.5/152.5#
hip adduction 170/165#
hip abduction 140/140#
leg extensions 95/90#
hamstring curl, seated 115/110#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves/shins
hammies
hip flexors
glute and core

Foam rolling: missed by mistake

Assessment:
* Workout: lifts were ok. Felt a little faint with rising from exercises and such. (I think normal deficit diet related.)
* Diet: 500 cals over planned 1850. Finding it very hard to get in all the food with my basic veggie emphasized plan, but as soon as I get some protein bars or peanutbutter toast, cals go up. Should still be in slight defict for the day.
* Weight: 167 (+2).

Date: 10APR10
Week: NS16-A3L
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 85/80#
tricep press 185/180#
seated rows 125/120#
pec flies: 105/105#
lat straight arm pulldowns: 90/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, BW
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: yardwork, couple hours, not high heart rate

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
hip flexors
glutes

Tissue work: calves and back

Knee treatment
Motrin 600mg*3
touchdowns: 3*10 (twice)
ice 20/20/20

Assessment:
* Workout: Lifts little weak. Got it done though...
* Diet: On plan. Lots of cooked veggies. Maybe a little high on meat, but should still be in deficit.
* Weight: 167 (+2)

Took rest day, one day early, for knee and schedule.

Gym: NA
Week: NS16-R1
Date: 11APR10

Cardio: 1.5 hrs walk

Knee treatment:
motrin
ice
stepdowns 3*10*2

Assessment:
* Weight: 168 (+3) Mom's scale.
*Diet: On track.

Got some work done. Workout suffered a little (timing-wise and did not make it up.)

Date: 12APR10
Gym: Reston Y
Week/day: NS16-L3R

Cardio: Swim: 1450 yds. (MISSED)

Strength: Legs
Captain's chair, straight leg leg raises, single leg
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 50# (45# as weight was being used)
glutes, single leg 152.5/152.5# (skipped, bad machine)
hip adduction 170/165#
hip abduction 140/140#
leg extensions 95/90#
hamstring curl, seated 115/110#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves/shins
hammies
hip flexors
glute and core

Foam rolling:

Assessment:
* Workout: short on cardio.
* Diet: poor tracking and think I was 700 calories over plan (200 surplus.
* Weight: 169 (+4).

Went up on following
bench
curls
tricep press
rows
pecs
lats
bicycles
back extensions

Date: 13APR10
Week: NS17-A1L
Gym: Richmond Y

Strength: "Arms"
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: missed (rain)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
hip flexors
glutes

Tissue work: calves and back

Knee treatment
Motrin 600mg*3
touchdowns: 3*10 (twice)
ice 20/20/20

Assessment:
* Workout: Lifts good, darn rain....
* Diet: 500 calories over plan, late night, neutral on deficit.
* Weight: 170 (+5)

Knee felt a tiny bit better and am appreciating my PT's efforts to explain things and be scientific.

Went up on following (notes)
swim (trying to do a very gentle pushoff)
captains chair (modified to eliminate toe point, easier and less knee issue)
anterior tibialis (slight knee hurt, wonder if this should be eliminated on risk/reward)
glutes (tough)
hip adduction
leg extension (I continue to do a hold at the top, PT doesn't like that, but with weight on there, I seem to be just below hyperextension.)
Leg curls (got confused and did not go up, will do so.)


Date: 14APR10
Gym: Reston Y
Week/day: NS17-L1L

Cardio: Swim: 1500 yds. Bike: 15 plus 15.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 55/50#
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 115/115#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves/shins
hammies
hip flexors
glute and core

Foam rolling: back and calves

Knee treatment:
touchdowns 3*10 (yellowpages), 2/d
leg lifts 3*10 (5#) 2/d
leg isolation contractions 1*10 2/d
motrin 600mg 3/d
ice 20/20/20 1/d


Assessment:
* Workout: good and promising.
* Diet: little over on fat versus carbs, but will try to keep on plan by end of day calories-wise. Can't find my credit cards and wonder if I left them at home. EAting up NS dinner entrees and canned tuna vice my eggwhites and such.
* Weight: 167 (+2). Might be different scale effect.

Gym had a lot of people. I don't like people SITTING on the equipment in between sets. And they have no concept the ettiquette when I ask to work in. I just end up altering my workout, but then the exercise difficulty is impacted. :(

Date: 15APR10
Week: NS17-A2
Gym: Richmond Y

Strength: "Arms"
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15, walk: 15 plus 15

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
hip flexors
glutes

Tissue work: calves and back

Knee treatment
Motrin 600mg*3
ice 20/20/20
PT TWICE:
-leg raises 3*10 (5#, but BW today)
-touchdowns: 3*10 (twice)
-isometric contractions: 1*10

Assessment:
* Workout: Lifts ok. Little weak on curls. Normal pattern, second workout after going up.
* Diet: stayed in zone yesterday. will stay on today.
* Weight: 164 (-1). Probably some water effect. Don't feel that much lighter.

Knee felt a tiny bit better, today. Forearm hurt a little in the pool. will try to stretch after biking (gets tense from holding handlebars).

Date: 16APR10
Gym: Richmond Y
Week/day: NS17-L2

Cardio: Swim: 1500 yds. Bike: 15 plus 15.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 55/50#
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 115/115#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves/shins
hammies
hip flexors
glute and core

Foam rolling: back and calves

Knee treatment:
touchdowns 3*10 (yellowpages), 2/d
leg lifts 3*10 (5#) 2/d
leg isolation contractions 1*10 2/d
motrin 600mg 3/d
ice 20/20/20 1/d


Assessment:
* Workout: Good. Little lightheaded (not sure if diet or dehydration, more likely diet).
* Diet: about 500 cals over late last night (protein). Neutral deficit.
* Weight: 165 (+0). saphenous just starting to come out and a little ab cavity leaning out feeling. Kinda unsure if I want to stat here, or lean on down to 160. 160 will look better, but I don't know where strenght starts being impacted. I am about 10% bf now and will get measured again at end of the month.

Date: 17APR10
Week: NS17-A3
Gym: Richmond Y

Strength: "Arms"
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
hip flexors
glutes

Tissue work: calves and back

Knee treatment
Motrin 600mg*3
ice 20/20/20
PT TWICE:
-leg raises 3*10 (5#, but BW today)
-touchdowns: 3*10 (twice)
-isometric contractions: 1*10

Assessment:
* Workout: Lifts weak on curls and bicycles. Up late, missed one motrin serving and had to do PT a little late. Knee continues to get better. Second biking, I wore a little sleeve the PT had cut me...seemed to feel great, want one for other knee.
* Diet: In zone, but late night is tough (really I had breakfast for today, yesterday). HAve a hard time getting in my 13 servings of veggies, but when I convert the last 4 to a carbmaster, then I just want lots more yogurt.
* Weight: 162 (-3). Still a little confused over what BW makes sense to stay at.

Date: 18APR10
Gym: Richmond Y
Week/day: NS17-L3

Cardio: Swim: 1500 yds. Bike: 15 plus 15.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 55/50#
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 115/115#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves/shins
hammies
hip flexors
glute and core

Foam rolling: back and calves

Knee treatment:
touchdowns 3*10 (yellowpages), 2/d
leg lifts 3*10 (5#) 2/d
leg isolation contractions 1*10 2/d
motrin 600mg 3/d
ice 20/20/20 1/d


Assessment:
* Workout: Little weak on glutes, leg extensions and hip adduction. Not sure if diet or just tired before rest day.
* Diet: Following 2100 calorie plan.
* Weight: 163 (-2). Feel the legs starting to lean out. Gut just starting also. Little more comfortable in my small 32 jeans and swimming in my big 32s. Weight was funny last night. Had a lot of water or something in the evening (up to 171 mid-evening).