PT toady. We worked on walking for an hour and a half. I am more tired than I have been since starting PT. Becca gave me a gold star today. She said that I had been in a rut but my body suddenly seems to have figured out what it is supposed to be doing. She said that I worked harder today than she has seen me work and that she was really optimistic that I was going to get it all back. I woke up today hungry to get a better life than I had before. I am ready to take some chances and make this thing work.
I feel like things are moving slowly. My wife is always asking if I shouldn't be doing more which doesn't help. I had a pull in my chest which has slowed my upper body work to a crawl. Still, my balance is getting better and I'm feeling confident enough to try new things, so I guess I should be happier. I wanted to start a walk to run program next month. I need to get rid of the cane to do it though. That is my next goal. Today, I walked about 20 minutes and did my chores (garbage, kitty litter, sweeping) which is a nice balance workout for me.
Yesterday I had PT. I practiced walking without a cane and walking outdoors without a can. I also spent a lot of time practicing walking up and down inclines without a cane. I was more tired today than I have been since I started PT. Becca really worked me hard. Kathleen didn't have a client so I had two PTs and Amy, who is Becca's intern. Lots of supervision. . .
Today I recovered, but I did practice going up and down my wheelchair ramp without a cane. I feel great except that the knot on my chest is back. It's not as tight though.
Thursday PT. We spent the whole time on core work. First I did leg presses 2 x 15 x 210. Then did leg curls 2 x 15 x 48. The abductor and adductor lifting. Then planks 5 x 30 seconds. Side planks 5 x 30 seconds. Planks with feet on a ball 5 x 30 seconds. Swiss ball leg curls and a bunch of swiss ball exercises I cant describe. We also did an exercise where I did supermans off a swiss ball and my PT pushed on the ball to make me adjust. I was exhausted when we were done. When we were finished, I couldn't walk right I was so tired. I then did a recumbent biyccle for 10 minutes at a high rate of resistance 8 out of a possible 10. Tough day!
It snowed the next day and I watched it snow.
Saturday I swept and shoved snow off the porch and generally tried to stay vertical. The walk was a bit too much. The snow was very heavy and I could not shovel and stand.
Yesterday was PT. I practiced walking. I did planks and side planks and some ball exercises. I did a stair machine that poops me out in 90 seconds! It is very intense. I usually do two rounds on it of 90 seconds each. The first exhausts me and the second ruins me for several hours after I do it. I also did a sort of recumbent cycle (the pedals go up and down rather than around) at a high level of resistance for ten minutes. I was exhausted when I finished this.
PT today. I did core strengthening exercises: Planks, Side Planks, Bird Dogs, Russian Twists, Curl Ups, Body Weight Squats. I also walked and walked on a treadmill. I also did hamstring curls (2 x 10 x 81 lbs), leg presses (2 x 15 x 215 lbs), leg extensions (2 x 10 x 60 lbs) and abductor adductor work. I also walked for 10 minutes at 2.4 mph on the treadmill.
I couldn't sleep last night. I got, at most, 1 and 1/2 hours of sleep. Today I visited my internist. My blood sugar is good. My BP was 130/76 in his office. My kidneys are normal. I have edema and I need to lose more weight. My PT and I have put together some strategies to do that. My internist tells me that if I can do that, I can turn this around and live a normal life. Sounds good to me. Today, treadmill walking for 10 minutes at 2.5 mph and walking with and without my cane for another 20 minutes in two 10 minute groups. It is easier to walk on a treadmill than walk normally. This is the exact opposite of the way it used to be when I had two real legs. Still my titanium foot hurts tonight, the toes are pinched. I don't think it liked that real foot remark.
Today I did a core workout that Becca gave to me. I did planks 5 x 30 seconds, side planks 5 x 30 seconds a side, curl ups 20, russian twists 15 per side, bird dogs 15, supermans 15, side leg raises with bnd 15 per side, bicycle curl ups 15, bodyweight squats 15, and Y squats 15. I also walked on the treadmill 2 x 10 minutes at 2.5 mph.
I was awakened by a vicious cramp in my lower back. Walking requires a strong core. I have been doing core exercises every other day to aid in walking. Walking puts a strain on my lower back especially if I want to do it without wobbling or without a limp. I consciously have to straighten and tighten my gut and my ass to do it. Plus, I am pulling my leg where I used to push it. All resulting in this mornings cramp.
I plan on renewing my weight training today. My chest feels good and I think it will respond well to training. Hopefully no more knots.
My calorie intake was interesting yesterday. If I could manage a few more good fats and a few less carbs it would be perfect.
calories according to Fitday: 1768
Fat 16%, Carbs 36%, Protein 48%. Protein was mostly chicken breast and lean pork loin plus a serving of MetRx. Carbs were mainly total raisin bran and steamed green veggies at three of the five meals. That's why the fat was low.
I completed my first weight workout in a long time today. I like to think of it as EDT for Gimps. I used an EDT format and CB type exercises with some EDT types thrown in due to limitations. If I can continue with this, you will see more CB influence. I did three ten minute PR zones. Getting off bench to make switches was slow because of my prosthesis and the bench press had to be done with feet up because my prothesis was fighting me when I tried to put it on the floor. Hopefully my core exercises and familiarity with the bench will help this.
Limited by bench switch and I got light headed at the end.
Leg Extension 40 lbs 45 lifts
Leg Curls 40 lbs 45 lifts
Becca suggested these to strengthen me for walking. Got through them and I will improve quickly on these once I get used to the switch. The leg curls are more difficult because I have no calf on the right side.
Step Ups 44 each side. I had to stop due to light headedness.
The weights were less than the rehab but the equipment is not as smooth. Loading it is quite an exercise in itself. I was going to do 10 minutes on the treadmill but it was all I could do to get up the steps. I'll do the treadmill later though.
My blood sugar was down to 56 when I finished. Had to eat.
Thanks Galya. Your log and site certainly inspire me! I'm just someone who is trying to fix up what he screwed up! By the way, your English, at least your written English sounds like it is your first language.
Woke up with a raging back cramp and sore muscles! Loosened up and did my core work. Planks 5 x 30 seconds, Side Planks 5 x 30 seconds, Bird Dogs 5, curl ups 20, Russian Twists 15 a side, Bicycle crunches 15, BW squats 15 x 3, Sumo BW Squats 15 x 2, Supermans 15.
Very slowly. My doctor suggested shooting for 1800 calories rather than 2000-2100 and I have been trying that. I am able to do more exercise now so that should help as well. The really hard part is that I haven't been able to stand on a regular scale so I can't monitor it that way. The good news is that I have lost about 2" off my waist in the last 5 weeks which I can monitor.
It's nice to see you back in the weight room, Greg. Good work!
Thanks. I have been trying to get down there this morning, but I keep having family and neighbors dropping by! I'm not complaining, I was hoping to get it done this morning because I have someone coming by this afternoon regarding some legal work they would like done. I can't exactly greet them in my ratty sweats from working out in the basement! Still, my wife works until 11 p today so I have plenty of time to get it done!
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