Just an overview of rehab stuff for the week!
This week
Monday
MondayΒ morning I stepped on the scales (ugh) and am now at 63.8kg – that’s nearly 2kg gained since I stopped running and 2% body fat. My pants are definitely feeling tighter…
In the evening I completed my rehab exercises in front of the tv. I have also had a few dentist appointments recently, after putting it off for many many years and got my final filling done today. Needed 3 in total!
Tuesday
No cross training but another appointment, this time to the Vet. Gizmo had a massive lump on his side. The vet wasn’t sure exactly what happened but either another cat bit him or he might of had an abscess that burst. I think he might of also caught himself on a nail where he’s been sneaking out.
Anyway it was Friday I think that I noticed it and the lump was gone by the time we visited the vet. Just a sore under the fur which has been shaved away now, so just have to watch that it heals well and doesn’t get infected. Also Gizmo is scared of most things, the vet being one of them, and did a big poo when the poor student opened his carrier to inspect him.
Wednesday
Wednesday night I dropped by Brigitte’s place to use the Western Aths Rehab Bike TM.Β Completed 15 minutes at light resistance followed by my rehab exercises and some extra upper body exercises.
Thursday
During the morning I had an appointment with my rehab physio Cara at Pure Physio. All seems to be tracking along nicely and my rehab exercise program has been updated with exercises progressed which will keep me going for the next few weeks.
In the evening I went to Aquapulse for some pool running and swam 200m at the end. I’m hopeless at swimming but trying to get better!
Friday
First time going through my new set of exercises (before the footy started) and all good!
Saturday
I gave my home gym a bit of a clean up. I have a decent gym set up in my garage but because it’s shared with my car and I haven’t used it too much recently there was a fair bit of dirt and dust in there.
So cleaning was my warm up then jumped on the mountain bike for a light bike ride around the block. Followed by my rehab exercises and some upper body strength work. Figured I may as well do some proper upper body weights while I’m not running. I did chin ups and barbell overhead press and quickly realised I’m way off where I used to be!
Sunday
Some morning pool work. I bought goggles and wow, makes swimming so much better! I did 100m swim for my warm up, a mixed fartlek sort of thing pool run for 34 minutes, and swam another 250m at the end. I’m still hopeless at swimming.
Afterwards I had breaky with Burkie, the Cashins, Phil and Dan. Coffee and cake with Janice and Claire. Dinner with the parents, brothers, niece and nephews. Quite a nice day π
Detail
| Day | Details |
|---|---|
| Mon | Rehab exercises β 25 mins Calf raise (single leg) 3 x 10 Calf raise bent knee (single leg) 3 x 10 Resisted knee extension (theraband) x 30 Shoulder bridge with leg raise 3 x 12 Shoulder bridge fit ball 3 x 10 Full squats 3 x 8 |
| Tue | Rest day |
| Wed | Spin bike (light resistance) β 15 mins, 104 bpm Rehab exercises + upper body gym β 35 mins Calf raise (single leg) 3 x 10 Calf raise bent knee (single leg) 3 x 10 Resisted knee extension (theraband) x 30 Shoulder bridge with leg raise 3 x 12 Shoulder bridge fit ball 3 x 10 Full squats 3 x 8 Bench press 45 degree 3 x 12 6kg dbs Bent over row 3 x 12 6kg dbs Bicep curl 2 x 12 6kg dbs |
| Thu | Pool running β 30 mins, 105 bpm 5 min warm up Modified mona fartlek (4 x 90 instead of 2 x 90 and 30 sec recoveries) 5 min cool down Swimming β 200m |
| Fri | Rehab exercises β 30 mins Calf raise (single leg) 3 x 12 (last set to failure β 22) Calf raise bent knee (single leg) 3 x 10 Single leg squat (theraband) x 30 Shoulder bridge with leg raise 3 x 12 (with band around thigh) Glute med at wall 3 x 6 Lunge 3 x 8 Arabesque 3 x 6 |
| Sat | Light bike ride on flat road on mountain bike β 19 mins, 136 bpm Rehab exercises + upper body gym β 43 mins Calf raise (single leg) 3 x 12 (last set to failure β 21) Calf raise bent knee (single leg) 3 x 10 Single leg squat (theraband) x 30 Shoulder bridge with leg raise 3 x 12 (with band around thigh) Glute med at wall 3 x 6 Chin ups 3Γ5+ (5,5,5) OHP 3Γ5+ 20kg (5,5,10) |
| Sun | Swimming β 100m Pool running β 34 mins, 111 bpm Fartlek mixed it up a bit Swimming β 250m |
Coming up
More rehab!