Jump to content

new year, new training log


Recommended Posts

None at all! I went with my husband and I always tell him to say something if I'm limping, because I can't always tell. He says I'm walking normally but when I try to increase my pace to speed walking I start to walk funny. Once I slow down to my normal pace (which is probably somewhere around an 18:00/mile) then I'm walking fine. So for now that's where I'm staying.

 

I'm hoping all of this walking helps me make a comeback to running at the end of January, so only a couple of weeks away!

Link to comment
Share on other sites

  • Replies 94
  • Created
  • Last Reply

Top Posters In This Topic

17/01/12:

 

Workout:

 

Was supposed to do a lower body workout, but I still had some DOMS from Saturday so I didn't go. Went for a 2.5 mile walk. I was going to do some yoga, but laundry and vacuuming got in the way.

 

Diet:

mung bean curry

mandarin

salad with mixed greens, carrot, tofu, nutritional yeast, and flax

apple

mandarin

2 bananas with soy milk, coconut, and cacao nibs

lentil-rice veggie soup, bread

1 glass red wine

Link to comment
Share on other sites

Ha, I like the way you think.

 

18/01/12:

 

Workout - Quad dominant/hamstring accessory & biceps

 

DB split squats (still some balance issues, but these are coming along):

20 x 5

25 x 5

30 x 5

30 x 5

 

Surgery tendon started to get sore so I didn't do my 5th set.

 

DB step ups:

20 x 8

20 x 8

20 x 8

 

Seated hamstring curls:

45 x 12

45 x 12

45 x 12

 

Hammer curls:

20 x 8

20 x 8

20 x 8

 

Stretched out my hamstrings.

 

Today is going to be one of our last sunny days for awhile so I went for a 3 mile walk.

 

Diet:

smoothie (banana, mixed fruit, soy milk, flax, protein powder)

banana

salad (mixed greens, kale, onion, brussel sprouts, cauliflower, tofu)

orange

celery

TVP meatloaf, broccoli, brown rice

Link to comment
Share on other sites

aw, thanks. I have warm fuzzy feelings for my pt clinic. I was so depressed when I started going...I had been on crutches for 5 weeks at that point and I had hardly left the house (we don't have a car, and I wasn't in any shape to take public transit). I had been working at home since my injury and I had hardly seen other human beings. I was so miserable and it felt like I would never be able to walk again. Over the next 3 months my pt and the rest of that clinic brought me back to life. On my last session when I said goodbye I started blubbering. I want to write a nice thank you note and send it, because I don't think I articulated myself very well in between sniffling and sobbing.

 

That sounds melodramatic, but I was in SUCH a bad place mentally.

Link to comment
Share on other sites

i went through something similar. after you know what happened, i was so depressed, but then it got worse as the injuries set in. my guy was such a great cheerleader, it got to the point where he could look at me and tell what was going through my head and undo it. i really believe the practice of good physical therapy is an art. sounds like you had great people! i was afraid to stop going to mine. were you? when the time came i cried once i got in the car.

Link to comment
Share on other sites

It was so scary! The pt clinic is in the same building as my surgeon's office. I finished the last pt session on my prescription in the morning and I wasn't sure if my surgeon was going to prescribe more or not. I saw him later that day and he said I didn't need pt, nor did I need to go back to him anymore either. It just felt so abrupt - these people (the surgeon, the pt, the clinic staff) had been such a HUGE part of my life for months! I saw them at least two days a week every week for months, and I didn't see much of anyone else at all. It was really scary to all of a sudden be on my own!

 

I hear about experiences people had with not so in-tune phys therapists and I really can't imagine - they play such a HUGE role in the recovery process!

Link to comment
Share on other sites

19/01/11:

 

Workout - Vertical Push/Pull & Abs:

 

Lat pulldown:

45 x 5

60 x 5

60 x 5

60 x 5

60 x 5

 

DB pullover:

30 x 8

30 x 8

30 x 8

 

One-arm DB push press:

30 x 5

30 x 5 (fail on left arm)

30 x 5

30 x 5 (fail on left arm)

30 x 5

 

DB lateral raises:

10 x 8

10 x 8

10 x 8

 

HIIT on stationary bike:

5 min warm up

11 intervals of 30 sec on/60 sec off

5 min cool down

 

Hip flexor stretches

30 kettlebell swings with 20lb DB

- 10 reps (wish this had a better name...)

front plank - 30 sec hold (puts pressure on my tendon, but not in a bad way. I think I just need to be slow with increasing the hold time)

side plank - 30 sec hold each side

 

Stretching

 

Diet:

I was SO hungry today!

 

lentil-rice veggie soup, small pc bread

smoothie with banana, soy milk, flax, mixed fruit, and protein powder

lentil-rice veggie soup, kale, small pc bread

mandarin, orange

grape nuts with soy milk and banana

carrots

black bean-rice patties, kabocha squash

1 glass red wine

Link to comment
Share on other sites

20/01/11:

 

Workout - Hamstring dominant/quad accessory, calves & triceps

DB RDLs:

40 x 5

40 x 5

40 x 5

45 x 5

45 x 5

 

Reverse lunges (still no weight as these are difficult to do on my surgery foot):

BW x 8

BW x 8

BW x 8

 

Goblet squats:

30 x 12

35 x 12

35 x 12

 

DB standing calf raises:

30 x 8

35 x 8

35 x 8

 

Overhead tri extension:

15 x 8

20 x 8

25 x 8

 

20 min. elliptical

20 min. incline walking on treadmill

5 min. cooldown on treadmill

 

stretching, focused on hips

 

Diet:

lentil-rice veggie soup

collard wraps with black bean-rice patties

baby carrots

salad at Chipotle - romaine, black beans, veggies, salsa, guacamole

 

my calf on my surgery side is sloooowly catching up to my other calf. I wish I had taken a photo when I first got my cast taken off - my calf was essentially non-existent. It's still smaller than the other one, but at least I can feel muscle in there now.

http://getfile2.posterous.com/getfile/files.posterous.com/lobsteriffic/EhvwGAtFGgaGmkHHFbJcgItCjfHiccvCphawxkxhHscbwjJqHFjaklIGudcm/-1828049122.jpg.scaled1000.jpg

 

check out my happening new t-shirt at the gym this morning (I swear I don't usually match my headband to my shirt, it just happened by accident!):

http://getfile4.posterous.com/getfile/files.posterous.com/lobsteriffic/jtkFwvpACpyFxCivjsnnDbwgqDAlAtwhkIdcrbxqoxJtyEexfwzqxgzswdgi/-1828049149.jpg.scaled1000.jpg

Link to comment
Share on other sites

Well thank you very much on the hair compliment - fact: I actually hate my hair and wear it in a ponytail most of the time, but I'm trying to get over that and now I'm growing it out.

 

To me my calves look wildly different, but everyone I ask says it's not that noticeable until I start pointing it out - so I guess that's good. I really wish I had taken a picture back in September. My calf looked like a skinny forearm!

 

Pumped about my progress. Onward and upward!

Link to comment
Share on other sites

21/01/12:

 

Workout:

40 min. elliptical

20 min. incline walking on treadmill

5 min. cooldown

 

the sun came out for a bit later, so I went for a short 2 mile walk

 

Diet:

TVP meatloaf, kabocha squash

collard wraps with black bean-rice patties, kabocha squash

banana with soy milk, coconut, and cacao nibs

Vega bar

TVP meatloaf

miso soup

1 glass red wine

Link to comment
Share on other sites

23/01/12:

 

Workout - Horizontal push/pull & abs:

bent-over DB row:

35 x 5

35 x 5

35 x 5

35 x 5

35 x 5

 

upright DB row:

15 x 8

15 x 8

15 x 8

 

DB bench press:

25 x 5

25 x 5

30 x 5

30 x 5

30 x 5

 

incline DB press:

25 x 7

25 x 6

25 x 4

 

hip flexor stretches

glute bridges x 20

flying dogs x 15

DB kettlebell swings x 40 (with 20lb DB)

 

light stretching, didn't do as much as I should have

 

3 mile walk

 

Diet:

grape nuts with soy milk

salad with romaine, black beans, carrot, onion, cauliflower, nutritional yeast, and flax

mandarin

apple

black bean soup with a few baked tortilla chips

1 beer

Link to comment
Share on other sites

24/01/12:

 

Workout - quad dominant/hamstring accessory & biceps:

DB split squat:

25 x 5

30 x 5

35 x 5

35 x 5

35 x 5

 

ROM on surgery side still not the best but it's getting better

 

DB step ups:

25 x 8

25 x 8

25 x 8

 

seated hamstring curls:

45 x 12

45 x 12

45 x 12

 

hammer curls:

20 x 8

20 x 8

20 x 8

 

HIIT on stationary bike:

5 min warm up

12 intervals of 30 sec on/60 sec off

5 min cool down

 

a bit of foam rolling

 

Diet:

I was really hungry this afternoon...

 

green smoothie (romaine, banana, flax, protein, frozen fruit)

big bowl of romaine, leftover black bean soup

2 mandarins

1 apple

banana with soy milk, coconut, cacao nibs, and a tiny bit of grape nuts

cesar salad, lentils with caramelized onions, roasted squash

Link to comment
Share on other sites

25/01/12:

 

Workout:

 

FIRST TIME RUNNING POST-SURGERY!!!

5 min. warm up

2 min. run (5 mph)/3 min. walk (3 mph) - five times

 

So it was kind of lame and slow and I didn't even break a sweat, but still, I'm back at it! I tried to watch my form and note any weirdness in my foot. I didn't feel pain, just tightness. But apparently that's normal and is from all of the scar tissue and I might always have that. My surgeon didn't think it warranted an injection if it wasn't causing pain and impeding my life at all.

 

Diet:

I ate a lot today and made some not stellar choices. I didn't have a filling enough lunch and that set me up for being in a snacking mood later on. Lesson learned.

 

grape nuts with soy milk, cacao nibs, coconut, protein powder

daikon and carrot "noodles" with bok choy

2 mandarins, 1 apple

cesar salad, celery

grape nuts with soy milk, cacao nibs, and coconut

squash

too many tortillas

2 cookies

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...