by Letha. » Sun Mar 29, 2009 9:13 am
Good morning. I’m on plan and planning to stay that way. Time for my weekly exercise report. I just completed the 5th week of my 12 week plan and I haven’t missed a single session yet.
Weekly Schedule
Sunday: Off
Monday: Physical Therapy
Tuesday: Resistance Training
Wednesday: Physical Therapy
Thursday: Off
Friday: Resistance Training
Saturday: Physical Therapy
Weekly Reporting
Physical Therapy for Osteoarthritis in Knees
Knee Extension Stretch
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Supine Straight Leg Raises
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Short Arc Quad Extension
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Modified Partial Lunge
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Step Ups
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Left Knee Side Rise
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Resistance Training
8 Reps, 2 Sets
Knee Extension
Week 1, Session 1/2: 0 lbs/0 lbs
Week 2, Session 1/2: 0 lbs/0 lbs
Week 3, Session 1/2: 0 lbs/3 lbs
Week 4, Session 1/2: 3 lbs/4 lbs
Week 5, Session 1/2: 5 lbs/5 lbs
Side Hip Raise:
Week 1, Session 1/2: 0 lbs/0 lbs (Ses. 1 could only do right leg, Ses. 2, only 1 set left leg)
Week 2, Session 1/2: 0 lbs/0 lbs
Week 3, Session 1/2: 0 lbs/3 lbs
Week 4, Session 1/2: 3 lbs/4 lbs
Week 5, Session 1/2: 5 lbs/5 lbs
Hip Extension:
Week 1, Session 1/2: 0 lbs/0 lbs (Ses. 1 could only do right leg)
Week 2, Session 1/2: 0 lbs/0 lbs
Week 3, Session 1/2: 0 lbs/3 lbs
Week 4, Session 1/2: 3 lbs/4 lbs
Week 5, Session 1/2: 5 lbs/5 lbs
Biceps Curl:
Week 1, Session 1/2: 2 lbs/5 lbs
Week 2, Session 1/2: 8 lbs/10 lbs
Week 3, Session 1/2: 10 lbs/13 lbs
Week 4, Session 1/2: 15 lbs/15 lbs
Week 5, Session 1/2: 18 lbs/18 lbs
Overhead Triceps:
Week 1, Session 1/2: 2 lbs/2 lbs
Week 2, Session 1/2: 3 lbs/5 lbs
Week 3, Session 1/2: 5 lbs/8 lbs
Week 4, Session 1/2: 8 lbs/10 lbs
Week 5, Session 1/2: 10 lbs/10 lbs
Upward Row:
Week 1, Session 1/2: 2 lbs/5 lbs
Week 2, Session 1/2: 3 lbs/5 lbs
Week 3, Session 1/2: 10 lbs/10 lbs
Week 4, Session 1/2: 10 lbs/10 lbs
Week 5, Session 1/2: 10 lbs/12 lbs
8 Reps, 1 Set
Toe Stand:
Week 1, Session 1/2: Level 1/Level 1
Week 2, Session 1/2: Level 1/Level 1
Week 3, Session 1/2: Level 1/Level 1
Week 4, Session 1/2: Level 2/Level 2
Heel Stand:
Week 1, Session 1/2: Level 1/Level 1
Week 2, Session 1/2: Level 1/Level 1
Week 3, Session 1/2: Level 1/Level 1
Week 4, Session 1/2: Level 1/Level 1
I’ll check back tomorrow.
Letha