February 10, 2011 - Rehab

I believe I have my workout stuff figured out so that can definitely be a load off my mind. Then again... I felt good today and I wanted to do some testing. I got under a bar and did a few squats. No issues. Put on a plate each side and did a single. Still good. I tried deadlifts too. Started with 40kgs and did conventional, sumo and stiff legged sumo for a few reps each. Bumped it up to 60kgs. No issues. Then 100kgs. Nothing as well. Put on 311lbs and did it conventional style. No pain. I setup for sumo but I noticed just trying to start it that pushing through the heels was going to stress the hamstring so I didn't. Finished up with 225lbs squat for a single. Also fine. Good to see I can do a little over 50% of my maxes now so I am getting better. Every day I can walk "fast" for a little bit longer before my leg tightens up and fatigues. Going up a slight incline is still a chore. Getting back to a normal stride and doing moving events is going to be the toughest thing.

Swiss Ball Theraband Single Leg Curls
White Bandx30/30
White Bandx30/30
White Bandx30/30
White Bandx30/30
White Bandx30/30

Rotary Hip Extensions
87.5x30/30 PR+12.5lbs
87.5x30/30
87.5x30/30

Rotary Hip Flexions
75x30/30
75x30/30
75x30/30

Standing Cable Hip Abductions
15x30/30 PR+5lbs
15x30/30
15x30/30

Band Terminal Knee Extensions
IW#4x30/30
IW#4x30/30
IW#4x30/30

Comments: Even though I wasn't able to see the PT and get the go ahead to move up to the next band, I did it anyway. Quite a difference between the white band and the black band. Initially, I couldn't do one but with persistance, I did five sets of 30 each leg. I had to take breaks this time between sets. Left leg is definitely weaker than right as I had to take several breaks during the set to finish but maybe one for the other leg. Moved up in weight on the hip extensions. Had to take a break each set. Hip flexions are still tough but it seems to be more of a fatigue thing than a strength thing. It was hard but I managed to trick my mind by mentally breaking it into smaller sets and got all the reps with no rest. Moving up in weight next time. Hip abductions were easy, even with the weight increase. Had to use magnet weights and those are tough to keep on a single plate on a cable machine haha. TKE's were just whatever. Did stretches for the hamstrings. About 15 for the left and maybe six for the right.