Day 10: More of the same

Just one day of physical therapy this week. Basically the only thing to note is that my squats at the end are what is killing me. Not sure if it's because I need to get stronger and it takes time or that my knee is hitting a wall. I think its the former. At least it's the 3rd set that is really miserable and the other 2 are tough, but I don't burn out as quickly. This entry is short, but nothing really exciting to share. These next sessions should get tougher as they test my knee to see if I can handle more. I just keep telling myself to focus on getting back to gol.

My Routine:

• 7 minute warm up on spin bike
• 7 30 sec sprints x 30 second rest
• Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 5 - Watched myself in the mirror to make sure I wasn't cheating on these.
• Side leg lifts - On my side, position 1 is my left leg out straight and I push up on aide's hand for 15 second count then do 15 pumps with the weight of his hand on my leg giving resistance. Position 2, same thing except leg is bent 90 degrees but knees still aligned. Position 3, bring knee into my chest and do leg lifts. Do this for 3 sets. Feels good. My thigh is not struggling which is good because side exercises will be using the muscles I build in this exercise.
  
• 20 x 3 quad sets with 5 second hold - another trainer helped me with these and taught me how to isolate the part of my quad near my knee cap. I stopped struggling so much.
  
• 15 x 3 quad set with 3 second leg raise -pretty good.
• 40x10x30x10x20x10 times 3. Quad pumps on the table. Same position as quad set except heel is off the table. Hold 10 then pump 40 then hold, then pump.... All the while keeping your biofeedback reading at maximum activation.
• Shuttle work - on my back with leg up on vertical platform doing holds near 90 degrees. Did a few full range pumps. Holds were tough to maintain. The aide had me do some of these on my own since he had another patient. I was burning myself out by holding positions. Don't know if I was doing it right, but I was tired after my sets.
  
• Standing calf raises - 20 x 3 sets. Second time doing these. I was able to do them without holding onto something for balance. Means balance getting better already. Was not sore for days either.
  
• Squats - position 1 - squat arms crossed but pointing outwards from my chest. Hold here and then 10 pumps up and down. Position 2 - Deeper squat, stick that booty out and put arms out superman style, but still keep the back straight. Kept a hold there for a little bit before. Position 3 - reach through between legs, 15- reps. This was killing again. Burns your whole quad from hip to the knee. Back to position 1 and hold x 3. The last hold of position 1 was really hard, on the 3rd set the aide had to hold me in place before my legs just gave out and I had to stand up and walk it off.
• Ice to go