Dumbbell Upper Body Complex 16.3 # + 1# wrist weights
Lower Body Complex with Theraband
At PT today: Basically 45 minutes of Walking! Of course it was aid by parallel bars or a walker, but it felt great. My PT says I'll be walking normally by Christmas.
No workout today, but my Physical therapy did the job. For one hour walked using parallel bars, walker and cane and used some machines that provided resistance against walking. Also learned to stand up without using my arms for support which is much harder than you would think.
My diet has changed a lot since I left the hospital. I eat better quality food and I control portions. I am also exercising. My leg prevents cardio and intervals at this time but learning to walk burns a lot of calories.
I'm toying with the idea of doing some sort of EDT with upper body exercises until I am cleared to do weight lifting exercises with my legs. Any ideas about how I might structure this type workout? Since I can't get to the basement yet, I won't have access to a bench and my exercises will be limited to dumbbells and bands.
PT today. After a warmup on a recumbent bike, we started with about 20 minutes of weight work. I did leg presses, lat pulls, rows and dumbbell exercises. They were pretty reluctant to let me use a lot of weight, but promised to let me push it next time. I also did two different types of stair stepping machines against resistance. The easier one was kind of a recumbant stair stepper and I did a couple of ten minute intervals on it. The harder one was upright and I did four one minute intervals on it. I was toast after it! I walked with a cane today. I did trips around the gym. I would say each trip was maybe around 100 feet. I did four of them. It was a good session. In fact, a couple people were watching me use my cane and did not know I had a prosthesis. I thought they were joking at first, but they weren't!
BW Squats 3 x 10
Wheelchair Pushups 3 x 10
Wall Pushups 2 x 10
Dumbell Shoulder Complex w 11# and 2 # wrist weights
Shoulder Pulls with Theraband
Lower body exercises with theraband
Stair pushups (elevated) 2 x 8
Wheelchair pushups 2 x 10
Squats (BW) 3 x 10
Upper body complex 16.3 + 3#
Theraband lower body workout.
Walking around town during errands in walker.
Stair pushups are my next step to regular pushups when I get better able to put myself in a chair or get up into a walker after doing regular pushups.
1# seems to make a big difference in degree of difficulty on complexes. At least to me it does.
I just read over your log, and your level of activity and determination made me tired! But I guess sometimes the work itself gives us energy (although I hear you on the difference between when you get sleep and when you don't; eating right plays a factor too, I guess).
Quote:
a couple people were watching me use my cane and did not know I had a prosthesis.
I had PT today. It was an hour of walking with my walker ( a little) and with a cane (a lot) and without aid (a little). I also did balance exercises and exercises to train me to lift my right leg properly for gait. Tired, but couldn't sleep without finding out how things were going for Jim Webb.
Not training today. I met with my rehab doctor and my leg man. They have to adjust my knee. Weight loss has made the knee wobbly. They are going to tighten the knee. They have also recommended more quad work with the residual limb. I will be lifting weights with Peggy Sue and doing squats putting most of my weight on my residual limb. The theraband work does not really address this well. I am also going to do more quad work with the machines in the gym.
I walked with a cane. Becca said that I was smoothing my gate and that I did this well today. I also climbed up and down a flight of stairs with a cane and that went very well.
I walked for about 40 feet without a cane or a walker. I looked alot like Lurch but that is a good start.
Becca told me I will be walking with a cane by Thanksgiving and without a cane by Christmas.
I also lifted weights with my legs to build up my quads and did a partial one legged dead lift. It was partial because it is difficult for me to go all the way down without falling on my nose.
The only bad thing was that the knee socket is becoming more unstable. Toward the end of PT it caused me great pain because the socket was rubbing against the bone in my leg. Very bad! I can hardly wait until I get my knee adjusted on Monday.
No workout today. My leg is still irritated from the wobbly socket. It rubs the bone to my leg and quickly becomes very painful. I can hardly wait until Monday when it will be adjusted.
Yesterday's workout was the upper body complex with 21.3 #s with bw squat emphasizing my right (amputated below knee( leg. Leg extensions with 3 # ankle weights and lower body band workout.
Today I had PT.
I did upper body pulls and rowing.
Leg extensions with 3# ankle weight.
Walking with no aid between bars for safety.
Standing on a pad to create instability.
Walk with cane for 450 feet. Regroup and return with cane 450 feet.
New step machine and a resistance machine mimicing step climbing. After 90 seconds I was spent.
I was totally exhausted after this. I was also extremely happy with my progress, but I really have to work on my stamina.
Planning to add upper body pulls to my workout. I will use a band over the bar in my closet for lat pulls and will use band around doorknob for rows.
I thought they were joking at first, but they weren't!
But I guess sometimes the work itself gives us energy (although I hear you on the difference between when you get sleep and when you don't; eating right plays a factor too, I guess).
I can hardly wait until Monday when it will be adjusted.
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