new year, new training log

[lobsteriffic]

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.

[vivalasvegans]

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.

[lobsteriffic]

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!

[lobsteriffic]

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
"cat vomit" exercise - 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

[lobsteriffic]

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.


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!):

[lobsteriffic]

I'm starting to get happy with where my arms are...now if only my lower body would cooperate.



And from the back:

[vivalasvegans]

First of all, I love your hair. Second of all, your calves don't look too different to me. Third of all, nice arms! The way you're working at it, your lower body will be as strong as you want it to be in no time at all, I am sure.

[lobsteriffic]

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!

[lobsteriffic]

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

[lobsteriffic]

22/01/12:

Rest day. Diet wasn't that great...too many beer and too many snacks watching the football games. Boo.

[lobsteriffic]

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

[vivalasvegans]

it was a close game though eh?

[lobsteriffic]

Painfully close!!! I'm usually a Raiders fan, but it was fun to see all of the 49ers excitement around here.

I really don't have any opinion about the Superbowl now. I'm pretty sure New England will take it, but I am neutral towards both of the teams.

[lobsteriffic]

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

[vivalasvegans]

Yes. The Pats will dominate! I dont really even like football, but the Pats are my homies!

Your new cereal concoction looks off the hook. Is it as yummy as it looks?