This carousel is not going in circles anymore

[karozel]

Originally Posted by stingo

Looks like a lot of red in there - I'd say you're accomplishing lots.

Thanks! I felt pretty good on most of these even though my knee is still a bit twitchy. I did get 2 miles on the treadmill yesterday as well.

Those planks were so much better than when I was trying on the floor though. I was struggling to get 30 seconds before. Obviously once I can get the full time (with good form) at that angle I will either try a smaller angle -- maybe on a step... someday I will be doing 120 second planks on the FLOOR!

Meanwhile my glutes are really feeling those steps from last night. Yeah!!

[karozel]

Thought I'd put a little bit more about myself in here.

I'm 44, married for many years to a wonderful man. Two kids, 4 grandkids, and 3 furbabies. You can see Delilah (grey) and Skitz (white) in my avatar currently. They are 1 year old sisters, and quite entertaining. The other furbaby is a cranky 9 year old tabby who spends most of here time outdoors.

I joined a weight-loss challenge at work in Jan. and have lost 3 pounds in 4 weeks. I don't consider the weight from that my "true" weight as it is about 4 pounds higher than my scales at home, but it's really only the difference that matters. Technically, it's highest percentage lost that wins, but I'm only in it for fun. I am not interested in crash-dieting.

That said, I currently weigh 160.4 as of this morning at 5'4" tall. On one hand that is down from 172 last February, but up from my long-time low last summer of 153. but at least it's heading in the right direction again.

[karozel]

Friday bowling and playing on wii.
Saturday, coaching kids bowling, shopping and a poker game last night.

Today: Stage 4 Workout B-1

Deadlift 3x8x 95/95/100
DB BSS 3x8ex 15/15/17.5
BB Pull-overs 3x8x40
Rev. Lunges off step 3x8ex17.5
Prone Cuban Snatches 3x8x5 (These are killer)
Crunches on Swiss Ball 3x8x10(arms extended over head and feet on ball)
Rev. Crunches 3x8xBW
Lateral Flexion (side crunches on ball) 3x8xBW
Prone Cobras 105/105/120

Total of 27 minutes on treadmill warmup, intervals and cool down -- 2 miles total.
Intervals were 7.8, 8.2, 8.6, 8.2, 7.8. Walking 3-3.5 between runs.

[karozel]

Yesterday, Wii for about an hour. I mostly stick to the yoga to work on balance and stretching.

Bowled last night was disappointing. Could not get in the groove the first game, and my score was not great. Second game I adjusted and started out with strikes in the first 5 frames. Then lanes broke down and we had to wait for 20 minutes or so while they fixed them.

When we started back I threw a perfect ball that left a big split. I was irritated about the break down and I let that split mess with my head and get me out of the groove. Didn't bowl well the rest of the night. I've got to remember what I tell the kids about taking each frame as it comes and keep my cool when things aren't going perfectly.

[karozel]

Today, Feb. 10, Stage 4, Workout A2

Front Squat - Push-Press 3x8x35
Step-ups 3x8e x(17.5/20/20)e
1-Point BD Rows 3x8x(17.5/20/20)e
Static Lunges 3x8ex(20/20/20)e
Push Ups 3x8xBW (on step)
Planks -- 3x(105/60-30/60-60)
Wood-Chops 3x10x15e

2 miles on treadmill -- 26 minutes.

[karozel]

Yesterday, bowled for a friend (sub) and did very well.

Today: Stage 4 Workout B-2

Deadlift 3x8x 105/105/110 Tried 105 and it seemed easy so went up to 110. WOOT!!
DB BSS 3x8ex 17.5/20/20
BB Pull-overs 3x8x40
Rev. Lunges off step 3x8ex20/20/20
Prone Cuban Snatches 3x8x5
Crunches on Swiss Ball 3x8x10(arms extended over head and feet on ball)
Rev. Crunches 3x8xBW
Lateral Flexion (side crunches on ball) 3x8xBW
Prone Cobras 120/120/120 WOOT!!!

Total of 33 minutes on treadmill warmup, intervals and cool down -- 2.5 miles total.
Intervals were 7.5, 8.0, 8.5, 8.3, 8.0, 7.5. Walking 3-3.5 between runs.

[karozel]

Took off Sunday. Yeah for 3-day weekends.
Did a lot of playing on the wii and kept grandkids on Saturday night.

Today, Feb. 17, Stage 4, Workout A3

Front Squat - Push-Press 3x8x40
Step-ups 3x8ex20e
1-Point BD Rows 3x8ex20e
Static Lunges 3x8ex20e
Push Ups 3x8xBW floor
Planks -- 3x(120/105/90-30)
Wood-Chops 3x8ex(15/15/20)

2 miles on treadmill -- 26 minutes.

[karozel]

Wednesday played on the Wii for 1.5 hours.
Yesterday, nothing worthwhile.

Today: Stage 4 Workout B-3

Deadlift 3x8x 110/115/115
DB BSS 3x8ex 22.5
BB Pull-overs 3x8x40
Rev. Lunges off step 3x8ex22.5
Prone Cuban Snatches 3x8x5
Crunches on Swiss Ball 3x8x10/12/12(arms extended over head and feet on ball)
Rev. Crunches 3x8xBW
Lateral Flexion (side crunch) Got through them all again!!!

Only did 1 mile on treadmill. No intervals because I have to bowl tonight and I didn't want to completely wipe myself out.

Sort of disappointed. Saw 159.0 on scale last 2 days. Which is good. But went to weigh in at "biggest loser" at work and had only drpped 1/2 pound in last 2 weeks.
Silly scales...

[karozel]

Well, I was planning on taking a week long break from lifting after Stage 4, but it looks like it's going to come early. My knee was a little "tweaked" during the workout Friday, but not bad at all. Friday night bowling however make it scream.

I went out Saturday and bought some glucosamine and a cheapo knee brace to wear and I've been taking ibuprofen and icing it. It feels better today, but I'm going to take it easy this week.

[stingo]

Yeah backs and knees are two places you don't want anything nasty around. Hope it heals soon. Nice reds on the workouts.

[karozel]

Well, the knee is feeling much better, but I'm going to continue with the rest week. I've got a bowling tournament next weekend, so I want to be in good form for that.

I did bowl last night and it wasn't too bad. I wore the brace, and shortened my approach (took small steps instead on long strides). I was also ready and willing to stop and put up a "blind" score if it started giving my problems. Of course the shorter steps affected my ball speed, so it was challenging, but I ended up with 3 somewhat respectable games and no twinges in the knee.

[karozel]

Well, knee is still feeling tweaked, so I made an appointment with the doc for next week. It had started feeling better, but then Wednesday afternoon it started being really sore again. Not even sure what I did that re-aggravated it, but it was obviously something? .

So, I will be taking it easy until at least Tuesday. I'm planning on trying to bowl tonight, but will sit-out if it is bothering me too much. I may have to get a replacement for the tournament this weekend if tonight's bowling is rough.

Somewhat interesting to me is the effect on my weight. I have been losing very slowly. Not a bad thing as this is a lifestyle change, not a race. I was assuming the weight loss would stall with the lack of exercise. But my appetite has been greatly reduced, I'm guessing because of the reduced burn.... duh.

So the weight on the scale this morning is my low for the year. Not a huge loss, but still nice to see, especially since I had not expected any at all.

[karozel]

Still resting. Scales still being kind to me. Doctor's appt in the AM. Knee is feeling better, although not tip-top. I've been avoiding the stairs so as not to aggravate it, so of course we had a tornado drill today --elevators not allowed. But it didn't seem to bother it too much.

But I feel like I am falling into old habits. Sitting in front of the TV all evening and playing on the computer is starting to feel like the norm again. I don't want to fall into this trap!!!

[karozel]

Well, the orthopedist told me I was old. I told the young whippersnapper to hush his mouth, and stay off my danged lawn!!!

Okay, not really, but I wish I'd said it.... He says he is pretty sure my knee problem is plain old vanilla arthritis. Maybe, a torn miniscus.. because I have a little pain on the inner knee when it's pressed on. I got a shot, and turned down the scrip he offered for now. If it continues to give me very much trouble we can do an MRI, but he didn't think it was called for at this time.

I asked him what I could doas far as exercise, and basically it's like the old joke.

Patient: "Doc, it hurts when I do this. "
Doc: "Well, don't do that."

So I've just got to tough it out. Hopefully the glucosamine sulfate pills I started taking and fish oil pills will help.. guess they can't hurt. And I'll give the shot a few days to kick in and then try to do a few things very, very carefully.

I did get on the wee and play for a bit today, some of the yoga (nothing 1-legged) and a little tennis and bowling. Something more than just sitting on the couch.

[karozel]

BTW, it really stinks when you're trying to be healthy and do all the right things, and your body doesn't cooperate. *sigh* I felt the same way last year when I had the rotator cuff surgery and couldn't do much of anything for 3months.

I really feel a lot of empathy for some of the people I've seen in the injuries forum.

[Karen411]

Hey, just wanted to stop by and say hi. Hopefully the glucosamine will do the trick and you'll get back to a pain-free knee. Did your chiropractor offer any rehab or strengthening exercises to help your knee?

[stingo]

Yup there will be days like that - you just have to keep on keeping on. It's trends that define your success, not single days.

[karozel]

Originally Posted by stingo

Yup there will be days like that - you just have to keep on keeping on. It's trends that define your success, not single days.

Yep 2 steps forward and 1 back is better than no steps at all. In fact, it's a little like dancing, so it must be fun.

Originally Posted by Karen411

Hey, just wanted to stop by and say hi. Hopefully the glucosamine will do the trick and you'll get back to a pain-free knee. Did your chiropractor offer any rehab or strengthening exercises to help your knee?

No, he's an orthopedist, not a chiropractor. He just said to do what I want, and if it gives me pain, then back off. But, I've been reading the injuries forum here and have seen some great advice on stretching and exercises for knees that I am going to incorporate.

I spent about an hour playing on my Wii again yesterday and then about 15 minutes foam-rolling and today it feels pretty good.

[LisaS]

you could look at the drop squat program here when you are ready to start moving again

[Karen411]

Originally Posted by karozel

No, he's an orthopedist, not a chiropractor. He just said to do what I want, and if it gives me pain, then back off. But, I've been reading the injuries forum here and have seen some great advice on stretching and exercises for knees that I am going to incorporate.

Whoops . Guess I should pay attention to what is going on only in the log I'm posting in . In any case, I hope you find a solution that keeps you pain free.

[karozel]

Originally Posted by LisaS

you could look at the drop squat program here when you are ready to start moving again

That looks really interesting. I am definitely going to give this a try.

Originally Posted by Karen411

Whoops . Guess I should pay attention to what is going on only in the log I'm posting in . In any case, I hope you find a solution that keeps you pain free.

No problem, Thanks!

[karozel]

Originally Posted by LisaS

you could look at the drop squat program here when you are ready to start moving again

So I just want to verify. All of these are done only to a 1/4 squat (45 degree) depth? You don't ever progress past that?

I assume I can continue to squat ATG (or as deep as I can go without pain) for my regular exercises?

[karozel]

Okay, so I started the dropsquat program yesterday and that went well. I also bowled well last night -- I suppose being super-aware of balance and form are good things.

The knee is doing much better. No sharp pains in the last few days, just a dull sort of ache in the inside of the knee.

I will be doing more of the dropsquat program this evening and attempting Stage 4 workout A4.

[karozel]

Today, Stage 4, Workout A4

Front Squat - Push-Press 3x8x25
Step-ups 3x8ex15e
1-Point BD Rows 3x8ex15e
Static Lunges 3x8exBW (basic, not "rear-foot-elevated")
Push Ups 3x8xBW on step
Planks -- 3x(75/70/70)
Wood-Chops 3x8ex10 on ball

.5 miles on treadmill -- 9 minutes -- warm-up only.

Week 1, Day 2 dropsquat program.

[karozel]

Okay, during the workouts last night I noticed that my right knee (the problem one) is weaker than the left and has a tendency to want to cave-in when I do squats/lunges/etc.

I am also less flexible on that side as evidenced by the lying spinal rotation for the dropsquat program. I'm guessing that would be my hips/lower back that are too tight.

I'm guessing it's all related and that this program will help with it all????

[stingo]

That's something you might want to ask in the training or injury subforum, so you can get an expert opinion.

[karozel]

Today: Stage 4 Workout B-4

Deadlift 3x8x 95/95/100
DB BSS 3x8ex BW - 2 steps
BB Pull-overs 8x40/6x40/8x35 -- failed at the end of second set, so went down.
Rev. Lunges 3x8xBW no step first set, then used step for second 2 sets.
Prone Cuban Snatches 3x8x5
Crunches on Swiss Ball 2x8x10 (arms extended over head and feet on ball)
Rev. Crunches 2x8xBW
Lateral Flexion 2x8xBW (side crunch)
Prone Cobra 1x 90 sec
Only did 1/2 mile on treadmill.

3x15 Shoulder dislocations with a broomstick. Trying to get more ROM in shoulders.

Week 1, Day 3, dropsquat program.

[karozel]

Originally Posted by stingo

That's something you might want to ask in the training or injury subforum, so you can get an expert opinion.

I thought about it, but then the doctor's office called and he has decided to get an MRI of my knee, as he wants to see if I have a torn meniscus, or a cyst. So I have an appointment tomorrow morning, and will have more info early next week to determine what I should/shouldn't be doing.

[stingo]

Good on you for following up.

[karozel]

Okay, I didn't do anything all weekend as far as exercise goes. My stomach has been bothering me, and I just didn't feel like doing anything. I should have at least stuck with the dropsquat program, but no... I sat around and did nothing.

I did get the MRI results back this morning, and nothing is torn. Just a small Baker('s?) cyst, so I have an appt. for a couple of weeks from now so we can talk about and asses how much the steroid shot helped.

Time to get back on the wagon again. I'll try to get some stuff in tonight, but not sure how much since we have bowling. At the very *least* I will get back into the dropsquat stuff.