Vicki G's Log

[Vicki G]

May 24, 2004
Knee circles - 5 in each direction several times before switching legs for 5 minutes. No breaks between legs.
Felt pain in my right hip and the lateral part of the quad on the right as well.
RPE 5
RT 7
RPD 2 on the left and 6 on the right

Thoughts - that 5 minutes is a lot longer than I thought. LOL And that doing knee circles is harder to do for that length of time than I expected.

[Vicki G]

Tuesday, May 25, 2004

Knee circles, 5 in each direction x 5 before switching legs. Total time 5 minutes. Did 3 sets on each leg.

RPE 5
RT 7
RPD 4 Seemed to be more equal on both legs today. However, I did notice some knee pain in my right knee at the end of the 3rd set.

Rushed at the end because I was needed by my grandson. :roll: Need to work on time to do this when no one is calling for attention.

[Scott Sonnon]

Vicki,
Try adding in ankle and hip circles, even shoulder, elbow, and wrist circles. Five minutes will fill up quickly!

[Vicki G]

Wednesday, May 26,2004

Knee circles - 5 in each direction x 5 before switching legs
5 in each direction x 2 before switching legs twice
total time - 5 min

RPE 7
RT 7 drifting dow to a 5 by last set


Lots of pain in the late afternoon and evening in R knee, hip and glute

[Vicki G]

Thursday, May 27, 2004

AM Knee circles - 5 in each direction x 2 before switching legs
2 sets total
2 minutes

RPE 6
RT 8

Pain in right hip when doing clockwise circles with right knee

Noon -
Knee circles - 5 in each direction x 2 befor switching legs
2 sets
Ankle circles - 5 in each direction
2 sets
Arm screws - 10 each shoulder, alternating right then left
Shoulder rolls - 5 forward and 5 back
Total time - 5 minutes

RPE 4
RT 8

No significant pain during the exercise. However, I have a sensation of an electric shock in my right hip when walking.

Evening -
Knee circles - 5 in each direction x 2 before switching legs
2 sets
Ankle circles - 5 in each direction x 2 before switching legs
2 sests
Arm screws - 10 each side
Shoulder rolls - 5 forward, 5 reverse - 2 sets

RPE 4
RT 8

Felt really good. No significant discomfort. Encouraged

[Vicki G]

Friday, May 28, 2004

AM - total time = 7 minutes
Knee circles 5 each direction x 2, 2 sets
Ankle circles 5 each direction x 2, 2 sets
Arm Screws 10 each side
Shoulder Rolls 5 forward and 5 back x 3
Hip Circles 5 each direction x 2

RPE 4
RT 7
More conscious of my breathing and relaxing my entire body through the movements


PM - total time = 7 minutes
Knee Circles 5 each direction x 2, 2 sets
Ankle Circles 5 each directions x 2, 2 sets
Arm Screws 10 3ach side
Shoulder Rolls 5 forward and 5 back x 3
Hip Circles 5 each direction x 2

Again, trying to focus on relaxing my muscles and breathing

[Vicki G]

Saturday, May 29, 2004


AM total time 7 minutes

Knee Circles 5 each direction x 2, 2 sets
Ankle Circles 5 each direction x 2, 2 sets
Arm Screws 10 each side
Shoulder Rolls 10 each direction x 2
Hip Circles 5 each direction x 3

Focus on breathing, form and relaxing.


PM total time 8 minutes

Knee Circles 5 each direction x 2, 2 sets
Ankle Circles 5 each direction x 2, 2 sets
Arm Screws 10 each side
Shoulder Rolls 5 each direction x 4
Hip Circles 5 each direction x 4

Focus on breathing, form and relaxing.

Enjoy feeling the muscles working in many parts of my body with each exercise.