Many of the home program exercises were mentioned on other pages of this website. There are so many different exercises that can be done and this website cannot possibly mention every single exercise that exists out there. Even so, a person's physical therapist (PT) is usually the best resource when it comes to making the jump to more aggressive exercises. Depending on each person's deficiencies, progress, etc a PT usually is best suited to guide a person as to which exercises to start and how to set up the equipment.
The below log sheets are from when I was approximately 3 1/2 mos post-op (Feb 99) and a second log sheet starting when I was just past 6 mos post-op and released for all sports. So, the first log sheet represents when I started fitness ctr exercises and the second represents when i was past the recovery period, released and starting to resume a normal workout and workout schedule.
The log sheets are not a guide as to what weight resistances you should use but are to give a relative idea as to what weight resistance proportion I did various exercises compred to others and also the relative progress I made over many months. It is sort of a guide as to what a person 49-50 yrs old was up during a recovery period.
The exercises are listed below and were assigned numbers or letters. Then I would log in the exercise date and indicate which exercises I did that day with the letters and numbers representing the exercie. The Leg curls, leg extensions and the leg press were done as single leg exercises. 24L/8 was the Lifecycle for 24 minutes at a random hills setting level of 8. 10SC/8 was the Reebok Body peak Elliptical Stairmaster for 10 minutes at a random hills setting of 8.
Once again, do not go too much by the weight resistances evaluating how you stack up to it. that is not accurate since you may mis-interpret the data and also not all equipment weight resistances mean the same thing. For example, The Leg Extension on the chart indicates 120lbs but that was before my injury. I started with about 40 lbs after the injury and using one leg for the exercise. The log sheets show that I did 40 lbs, then 55 lbs, 60 lbs. Actually, I am doing 80 lbs with the single leg right now (9/01).
Another thing - The Leg Curls is listed as Number "1" but there is also a Seated Curl listed as an "S". The story is that my fitness ctr acquired new equipment and the Seated Leg Curl is easier to do than the Leg Curl that you lay on your stomach. Before my injury, I used the regular Leg Curl "1" at 90 lbs for both legs. Then when I was recovering and started doing leg curls, I did them on the Seated Curl machine using just the single leg. Since it's easier on that machine, I was able to start at 50 lbs on the single leg and move up from there.
