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What it says on the tin: I went to the gym this morning (details below), ran some errands in midtown (mostly picking up books from two different library branches), then went uptown for PT. I somehow misremembered my appointment time, so killed a bunch of time after getting some tea, then walked into the PT office, started to say "I know I'm early" and then had to apologize for being late.
Fortunately, they were able and willing to see me anyway (20 minutes late isn't horrendous, but they seem to keep to schedule pretty closely). We did the same things as last Friday, but this time I asked about using a water bottle as a one-pound weight. She thought this was a fine idea. I should do my exercises ideally twice a day, and at least once. The therapist also seemed a little surprised that I had avoided all upper body stuff at the gym this morning, but that's what she told me to do if I did gym before PT, to avoid tiring myself.
Then, home via the supermarket, and in putting stuff away I realized I had tired myself out, somewhere in the exercise, walking around, PT (which included exercise), and more walking to and from the subway home. I'm supposed to have PT again Friday morning, and then may wind up waiting two weeks (a combination of their schedule and mine). I may not bother posting about the PT again unless something more interesting happens.
Cardio, 22:00, top heart rate 149
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Psoas exercise, 5 with each leg
Ab work on large ball, 3 sets of 10
Squats leaning on small ball, 3 sets of 15
Calf raises leaning on small ball, 3 sets of 15
Opposite arm/leg, 10 pair
A bunch of foam roller balance stuff, first lying on it (for some of that, my quads suggested they might have done too much already) and then standing on it, including some one-leg stuff. Oddly, I had trouble with the bit lying on the roller where the only appendage on the ground was my left foot, but managed to support myself for a moment on just that foot while standing on the roller. (Right was easier, as usual.)
Lunges, 3 sets of {10 with each foot forward}
Glute machine, 42.5 pounds, 2 sets of 12
Hip adduction, 80 pounds, 3 sets of 13
Hip abduction, 70 pounds, 13; 65 pounds, 11
Stretches
Fortunately, they were able and willing to see me anyway (20 minutes late isn't horrendous, but they seem to keep to schedule pretty closely). We did the same things as last Friday, but this time I asked about using a water bottle as a one-pound weight. She thought this was a fine idea. I should do my exercises ideally twice a day, and at least once. The therapist also seemed a little surprised that I had avoided all upper body stuff at the gym this morning, but that's what she told me to do if I did gym before PT, to avoid tiring myself.
Then, home via the supermarket, and in putting stuff away I realized I had tired myself out, somewhere in the exercise, walking around, PT (which included exercise), and more walking to and from the subway home. I'm supposed to have PT again Friday morning, and then may wind up waiting two weeks (a combination of their schedule and mine). I may not bother posting about the PT again unless something more interesting happens.
Cardio, 22:00, top heart rate 149
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Psoas exercise, 5 with each leg
Ab work on large ball, 3 sets of 10
Squats leaning on small ball, 3 sets of 15
Calf raises leaning on small ball, 3 sets of 15
Opposite arm/leg, 10 pair
A bunch of foam roller balance stuff, first lying on it (for some of that, my quads suggested they might have done too much already) and then standing on it, including some one-leg stuff. Oddly, I had trouble with the bit lying on the roller where the only appendage on the ground was my left foot, but managed to support myself for a moment on just that foot while standing on the roller. (Right was easier, as usual.)
Lunges, 3 sets of {10 with each foot forward}
Glute machine, 42.5 pounds, 2 sets of 12
Hip adduction, 80 pounds, 3 sets of 13
Hip abduction, 70 pounds, 13; 65 pounds, 11
Stretches