to home page  Home   E-Mail   Page Bottom   "NOTES-V"       • Home Page  • Whats New  • Site Map  • Web Links  • Current  • Exercise  • Calendar  • Vendors  • Medical  • Tech  • Hshld  • Misc  • New 

Aerobic & Strength Exercise

I have 16 exercises currently in my list of routines and I did 12 of them on Nov. 1 while moving from LAFitness to The Training Room and then to Michael's Body Scenes. That was too much as my knee hurt the next day. It felt ok on Nov 3 after a day of rest, but I need a routine that won't hurt me. We should do these exercises 3-5 times weekly. (updated 12/28/16 12:53)

20140825 Monswam 1000 free 33:21.21 1:40 SCY LAFitness
20160219 Friswam 1000 free 23:56.75 1:12 SCY FTL Masters Challenge (from http://www.usms.org/comp/meets/indresults.php?SwimmerID=027T3 )
20160923 swam 33×50 1 mile, new routine is to swim half mile at LAFitness Hillsboro & Federal
20161002 swam 17×25 24:36 242.06 47.06 44.08 127.33 128.59 130.35 131.22 128.37 130.23 132.30 132.07 129.22-134.68-136.32-130.78-132.66-44.61-©-2441.93
201610031400 swam 17×25 25:07 © © 17 25 yard lengths=half mile 20161003
201610031700 ice 10 minutes
20161004 ? brace supine marching
20161004 ? hip abduction - sidelying
20161004 ? quad sets
201610041400 swam half mile 27:17
201610041800 ice 10 minutes (while chatting with Suann)
201610071000 swam half mile 25:47
201610080900 swam half mile 27:27
201610081900 ice 20 minutes
201610100830 Monswam half mile
201610110800 Tueswam half mile
20161015 SatHAD Hip Adduction (M6*)
20161015 SatHAB Hip Abduction (M7*)
20161015 SatSLP Seated Leg Press (4-2)
201610150800 Satswam half mile (w/ Lennie Geronemus) & met Fred Stuebing who showed me knee rehab machines
20161016 SunBKE Back Extension, 40 reps
201610161300 Sunswam half mile 26:09
201610161400 SunBKE Back Extension, 40 reps in 3.5 minutes
201610181600 Tueswam half mile 24:06 78 89 96 92 81 89 89 86 98 88 87 91 86 85 83 86 41 (fastest time so far this season)
201610181830 TueBKE Back Extension, 40 reps in 2.5 minutes
20161019 WedHAD Hip Adduction (M6*)
20161019 WedHAB Hip Abduction (M7*)
201610191100 Wedswam one mile 58:09
20161021 FriHAD Hip Adduction (M6*)
20161021 FriHAB Hip Abduction (M7*)
201610211030 Friswam half mile 25:00
20161023 SunBKE Back Extension, 40 reps_in_2_minutes
20161023 Sunswam half mile 28:56
20161024 Monswam half mile
20161025 Tueswam half mile 27:00 (talked to Michael of Michael's & met Bret)
20161026 Wedswam half mile
20161027 Thuswam half mile 27:13
20161028 FriBKE Back Extension, 3 sets of 10 reps each
20161028 FriM-B (recumbant bike) 11 minutes, workout level 4, 34 rpm
20161028 Friswam half mile 27:20 , my body weight 180 lbs
20161030 SunM-B (recumbant bike) 11 minutes, workout level 4, 34 rpm (?)
20161101 TueRBK CSR SLP HAB STS HTR STP SAQ BKE HAD WLK SWH 11 routines & Swim Half Mile
20161104 Friswam half mile 33:40 , my body weight 183 lbs
20161105 SatRBK CSR HAB BKE HAD 5 routines
20161107 MonCSR SWH Calf Stretch & Swim Half Mile
20161108 TueRBK CSR HAB BKE HAD SWH 5 routines & Swim Half Mile
20161111 Friswam half mile 27:27, 50×16.5 at avg pace 1:37, body weight 185. (OR MAYBE PACE OF 1:40)
20161115 Tueswam half mile 28:10, 50×17 at avg pace 1:34 (?) (OR MAYBE PACE OF 1:39)
20161117 ThuRBK BKE STR TRX BKE,TRX Squat,Seated Row,RecumbantBike
20161119 SatHAB BKE HAD STR SWH BKE,HipAdduction,HipAbduction,Seated Row
20161119 Satswam half mile 26:03, 50×17, my body weight 185
20161121 MonRBK CSR SLP HAB STS HTR STP SAQ Elvis priority routines in his order
20161122 TueRBK CSR SLP HAB SAQ BKE HAD STR Michael's & CSR & SAQ at Home
20161125 Friswam 800 meters 37:17, 16×50, Cocoa Beach
20161126 Satswam 1 mile in 58? minutes in Cocoa Beach early afternoon
20161127 SunRBK CSR SLP HAB SAQ BKE HAD STR WLK walk to Michael's & Home (1200 meters)
20161128 Monswam 1 mile at LAFitness 58? mns 8:00-9:00am
20161129 Tueswam half mile 30.15 mns 8:30-9:00 am, met Joe Picchiottino
20161130 Wedswam half mile? 30 mns 2:30-3:00 pm, body weight 186, met Boaz Davidoff
20161201 Thuswam half mile? 30 mns 2:08-2:38 pm
20161205 MonRBK CSR SLP HAB SAQ BKE HAD STR WLK walk to Michael's & Home (1200 meters)
20161206 Tueswam half mile 29 mns, 17 50's in 30:17
20161209 Friswam half mile 27:28 (27:28 time for 825 at pace 1:40) (SwimTime 28 18 17) weight 189
20161214 WedRBK SLP HAB BKE HAD STR WLK 5:40-6:35pm, all routines at MICHAEL'S
20161215 Thuswam 1000 free 35:02 1:45 SCY LAFitness
20161216 MonRBK CSR SLP HAB STS HTR STP SAQ Elvis says do more STS HTR STP SAQ
20161217 Satswam 1000 free 32:21.62 : 1:37 : 90 93 96 94 93 93 93 97 105 104 100 93 96 101 106 102 89 100 99 94, weight 188
20161220 TueRBK CSR HAB STS HTR STP SAQ Elvis beginning more aggressive PT 10:30 AM
20161221 Wedswam 1000 free 35:32.43 : 1:47 : 84 103 98 101 108 105 109 106 109 110 107 111 108 119 111 120 114 119 112 79, weight 186

• Home Page  • Whats New  • Site Map  • Web Links  • Current  • Exercise  • Calendar  • Vendors  • Medical  • Tech  • Hshld  • Misc  • New 


 Home   E-Mail   Page Top