Thank you, hernanu. 8)

I know you do understand my hejira and you've been through it, as we all have.  You know first hand this journey by the Hippies and the Phreaks TM, (Post Hip Resurfacing Energy Activated Kinetics), and you know what it's like for us to escape from our suddenly hostile environment that used to be so good to us - our bodies, and you know what it's like to escape from our cages of pain and despair.

'Hejira', God what a beautiful duality of a word that so aptly describes the then and the now.  'Hejira' by Joni Mitchell, http://www.youtube.com/watch?v=D0P1SoIFQss, so beautifully expresses our relationship to ourselves, our world, our bodies.  Thank you, hernanu, I hadn't heard this song of Joni's, what a gift. 

One of my life's influences, my 3 rowdy 6'7, 6'4, and 6'2 brothers, were more into rock and roll counter cultural type music than they were into Folk or the spiritual enlightenment musical movement that was aborning in America roughly at the same time, the exception being one of them briefly flirting with Krishna.;D

Quote

QuotePosted by: mslendzion
« on: Yesterday at 07:14:59 PM »   
Two4one, how did you get on the floor. I don't have that figured out yet without breaking the 90 degree rule.

Ok, here goes:

1.  Lean against a wall or grab something sturdy, like a heavy armchair at about a 45
     degree angle.  http://www.triharder.co.za/2011/headline/stretching-for-cycling/

2.  Slowly walk your hands down and your feet back as you lower yourself to the floor.

3.  Continue this movement until your head lightly touches the floor, and your chest and
     hips are facing the floor.

4.  Make sure you have pillows in position under your hips, so that when you are laying
     flat on your stomach, your incision(s) is cushioned from the ground.

5.  To get back up, brace your feet and start walking your hands back up the wall
     and/or heavy stable piece of furniture.

6.  Both pulling with your hands and pushing up with a knee or both feet is permissible,
     as long as you do NOT break your body's 90 degree protocol or do NOT break your
     twisting at the waist ban.

7.  I advise, per my in home PT and OT firm instructions, do not lower yourself to the
     floor at all prior to 3 weeks post op because you simply will not have the
     strength or ability to do the above moves.

Good luck today, mslendzion!

2-4

Tuesday (Weld)  1.17.12

OR:                   Insanely Beautiful Tuesday Weld - 'Lord Love a Duck'
http://cgi.ebay.comws/eBayISAPI.dll?VISuperSize&item=110647261993

Monday Sleep: It essentially Didn't Happen.
                        During yesterday's PT, 15 minutes of Prone Leg Presses
                        resulted in a fairly moderate amount of latent pain
                        in my Bilateral Hip Flexor kisses, pretty much jolting me
                        awake all night long.  Almost comical really, like a little kid or
                        a puppy who wants to stay awake, my exhausted
                        head kept dropping over onto my shoulder - each & every
                        time I crashed.  Like that, I caught my 40 winks, a few
                        minutes here and there.

                       Sleep  A Few Moments + a few Minutes Here & There
                       = 2 Hours of Sleep Monday Night

Breakfast          1/2 c Oats, 1/2 Banana, 4 chopped Walnuts, 1 c Skim Milk, 2 cups Coffee &
7:30am             Cream

Snack              Grapefruit
9am

Lunch              Panini with bacon, sharp cheddar cheese, tomato, avocado,
1:30pm           Artisan multi grain locally homemade bread.  Broccoli,
                       followed by Angel Food Cake, Breyer's Vanilla Ice Cream,
                       Strawberries & Blackberries

Dinner             Penne Pasta w/ herbed goat cheeze, browned zucchini, salt & Pepper
6pmb                Vodka/Grapefruit Juice, 5 Carr's Crackers w/ boursin cheese spread

Snack              Chocolate Covered Popcorn and a glass of skim milk
7pm

Late Snack       Organic Stonybrook Plain Yogurt, crumbled pecans, & 3/4 c strawberries
10:45pm
____________________________________________________________________________

6am                Hubs woke me, per my request, so I could be ready in time
                       for this morning's 8am PT downtown.  Better Hustle.

6:15 - 7:35      Leaped out of Bed, showered, etc.  Trekked Downstairs and
                       stayed out of Hub's way,as he was doing his morning routine
                       to get out the door by 6:30am and on his way to the office. 
                       Set up my downstairs Chair Station and Recovery Pod.

7:45                Checked my PT schedule again & realized my next session is 8am on
                       Thursday!  I had 2 cups of coffee in my system, thinking I had to power
                       up for a workout on NO SLEEP.  Ate Breakfast and started cleaning.

8am - 11:30     Cleaned out the entire refrigerator and freezer. Potted 3 more plants
                       from some shoots.  Hauled out some crystal to clean and display.  Spot
                       cleaned the 1st level floors with my feet, a towel, and some spray
                       Chlorox,  and the kitchen, the main hall, and the guest bathroom look a
                       bit less grody now.  Vacuumed the kitchen & hall.  Cleaned out the pantry
                       closet, tossed out old expired food, arranged areas by use.



11:30 - 1pm     Chair Time & had snack.  Made appointment tomorrow afternoon with family
                       doctor regarding my sleep problems.

1pm - 4pm       Recovery Pod:  Prepared & ate Lunch

6pm                 Dinner w Hubs

8pm                 Retired to The Turret Room

Midnight           10mg Ambien - I'm sticking with my taper and can't take
                        more pain meds.  I hope to get 8 hours sleep total tonight.
                        Already had One Hour catnap earlier this evening, Yay!

I'd catch up on that sleep, 'One - make some time for it, it is your friend right now.

I know, hernanu. 

What do you suggest?  I don't want to start Ambien again - it scares Hubs because, the horror, in the middle of the night I come downstairs more often for snacks.  It's not like I'm having a fugue state or anything for Pete's sake!  Plus, it doesn't work for me; I'll take an Ambien, or Lunesta, or some other crappy sleeping aid, and nothing happens except I fall asleep at 3am & wake up groggier for an hour or so.  What DOES work for me is Valium or Halcion, you know - the 'am drugs.

B.O.A, I never needed any help falling asleep because when I worked, it was long hours, hitting our home gym, and doing aerobic dance in the living room.  When I had time away from my former businesses, I'd fit in as many of the activities below that I could, and, of course, easily drop off at night around 10pm and get up at 7 or 8am.

When I was on break between business, I walked an hour a day, did Yoga twice a day, cleaned, shopped for groceries, planned meals, prepared 3 meals a day for Hubs, planted and tended to an organic vegetable and cut flower garden, brushed my Bichon Frise', did the usual girly stuff like manis/pedis, getting my brows & hair done, sun bathed (30 to never more than 45 - 60 minutes at the maximum), went to the library constantly, went to book club, rode my mountain bike through the park trails, rode my soft ride bike on the paved city paths or rode it for long weekend rides with the bike club, cooked with friends, and regularly went to Chicago or Indy on 3 night weekends to spend time with my friends there.  During the winter, I'd add ice skating & more rarely cross country skiing to the above routine, and that was my typical day.

I'm trying to wear myself out really hard and get strong as soon as I can, because I need to SLEEP, and I don't want to push my family doctor to refill the one month Valium prescription because I'm tapering the other sh-- and don't want yet another menu item to wean off of.  If I want to get any sleep and judging by my wildly successful current sleep regimen *end sarcasm*, it looks to me like I'll have to do another month of the V.  Excuse me whilst I go call Family Doc now....

I also need by March 31st, just as badly as sleep, to return to work - either running a business or putting my talents to use again in a well compensated position working for someone else.  March 31st is Hubs last day before he starts working for himself, and it's my turn to support him and co - make his dream our reality.

Wow, hernanu!  Sorry for the Phreak novel. ::)

Thx for the 'getting on the floor' instructions, much appreciated.  I stopped ambien as well post surgery, I took it nightly for years. As with my leg it gets a bit better each night.

Quote from: Two4One on January 17, 2012, 12:16:26 PM
I know, hernanu. 

What do you suggest?  I don't want to start Ambien again - it scares Hubs because, the horror, in the middle of the night I come downstairs more often for snacks.  It's not like I'm having a fugue state or anything for Pete's sake!  Plus, it doesn't work for me; I'll take an Ambien, or Lunesta, or some other crappy sleeping aid, and nothing happens except I fall asleep at 3am & wake up groggier for an hour or so.  What DOES work for me is Valium or Halcion, you know - the 'am drugs.

B.O.A, I never needed any help falling asleep because when I worked, it was long hours, hitting our home gym, and doing aerobic dance in the living room.  When I had time away from my former businesses, I'd fit in as many of the activities below that I could, and, of course, easily drop off at night around 10pm and get up at 7 or 8am.

When I was on break between business, I walked an hour a day, did Yoga twice a day, cleaned, shopped for groceries, planned meals, prepared 3 meals a day for Hubs, planted and tended to an organic vegetable and cut flower garden, brushed my Bichon Frise', did the usual girly stuff like manis/pedis, getting my brows & hair done, sun bathed (30 to never more than 45 - 60 minutes at the maximum), went to the library constantly, went to book club, rode my mountain bike through the park trails, rode my soft ride bike on the paved city paths or rode it for long weekend rides with the bike club, cooked with friends, and regularly went to Chicago or Indy on 3 night weekends to spend time with my friends there.  During the winter, I'd add ice skating & more rarely cross country skiing to the above routine, and that was my typical day.

I'm trying to wear myself out really hard and get strong as soon as I can, because I need to SLEEP, and I don't want to push my family doctor to refill the one month Valium prescription because I'm tapering the other sh-- and don't want yet another menu item to wean off of.  If I want to get any sleep and judging by my wildly successful current sleep regimen *end sarcasm*, it looks to me like I'll have to do another month of the V.  Excuse me whilst I go call Family Doc now....

I also need by March 31st, just as badly as sleep, to return to work - either running a business or putting my talents to use again in a well compensated position working for someone else.  March 31st is Hubs last day before he starts working for himself, and it's my turn to support him and co - make his dream our reality.

Wow, hernanu!  Sorry for the Phreak novel. ::)

No problem, I get your frustration, believe me. I was a long sleeper also pre OA. Except for when my kids were young, etc. (insert overworking Dad generalizations here), I could sleep 10 hours easily. At the time I thought it was because of the effort I was putting into everything, but I actually found I could sleep more when I was on vacation and less stressed.

When the OA came, my sleep became fitful, painful and stressful. I knew I'd wake up in pain, so no relaxation pre sleep was there, this was reinforced when it did happen, etc. So the result was an uncomfortable 3-4 hours per night of 'sleep'. I was trained in this for about seven years.

Post OA, one thing I resigned myself to was that, along with my screwed up muscles / neurological impulses, my sleep patterns needed re-education. I had NEVER been one to nap, would fall asleep exhausted in front of the TV or pretty much anywhere quiet, but no planned naps.

After the surgeries, I made an effort to plan a nap. I knew I wasn't getting enough sleep in the night at first (although it felt much better), so I allotted time in the afternoon, 1-3, when I felt at peace and not overly stimulated. I just adjoined to my bed, settled in - no reading, no other activities. At first I just lay there for 15-20 minutes and maybe dozed, but even that was refreshing. Then pretty quickly I started really sleeping; sometimes for an hour, other times for three or four. And I was good with it, I put no time limits on it. I got up when I got up.

It helped at least cut the edge of the lost sleep during the night, and eventually began to influence that, since I was not staying up forever reading anymore, the longest I last now is about 10 minutes of Kindle time before I drop off.

I've maintained the napping possibilities on the weekend now, so even if I've gotten to 8 or 9 hours, I figure, why not sleep a couple more and get refreshed? Doesn't happen all the time but it is now one more tool in my shop bag, one more thing to let my body be healthy.

I don't think it answers all questions, but I think part of getting better sleep is to allow for the time and giving yourself permission to do that. I had to overcome my own bad sleeping habits, maybe this will help.

Thank you, hernanu.

mslendzion, I'm glad to see each day getting better for you!  I love it when people get what they need and become happy.

My energy and strength are speeding along like a freight train, but the lack of sleep is making me a little cranky with Hubs!

Maybe someday soon we can have an innocent, Doris Day style, on line slumber party!  I'll bring 'Mystery Date', which I'm sure is way, way before your time.

Goodnight,
2-4

Wednesday 1.17.12  Day 29

Thank you, Rick James! - Super Phreak TM
(Post Hip Resurfacing Energy Activating Kinetics)*Yawn* ;)

'She's alright! Yeah!'  I got my Mojo back after a decent night's sleep!

Tuesday Sleep: 1 1/2 Hour Catnap + 12:45am + 5:45
                         = 6 Hours 15 minutes of Blessed Sleep!

                         
Breakfast:          1 1/2 cups Fresh Ruby Red Grapefruit
6:45am

Noon Lunch        Penne Pasta w/ browned zucchini, goat cheese, fresh
                         mint, 1 1/2 cups Breyer's Vanilla Ice cream, two
                         cups of 'Copper Kettle' Chocolate and Carmel
                         drizzled popcorn, 1 c skim milk
Dinner
7pm                   Panini w Bacon, tomato, mixed greens, Artisan
                         Homemade grain bread, Parmesan cheese
                         1 Vodka/Grapefruit Juice
                         1 Hershey Bar, 1 cup skim milk
                         
                 
_____________________________________________________

5:45 - 8:45         Chillaxing - correspondence, emails, reading, etc.
                          Straightened the house, trekked downstairs with my gear,
                          played with my dog.  Drove my Boo over to the Groomer's.
                          Boo LOVES it there where he can play with his two huge
                          Standard Poodle pals, and have run of the place all day.

9 -10:45am         Hung out and visited a friend.

11am - noon        Made lunch and groomed for a check up appointment.

2:30 - 5:45pm      Appointment, pick up prescriptions, grocery shopping,
                            Prepared dinner

7pm - 7:45pm       Hung out and had Dinner with Hubs.  Retired to The
                            Turret Room

8 - 10pm               Nice Catnap




                         

Thursday 1.19.13 Day 31

'(Thursday) Here's Why I Did Not Go to Work Today' - Harry Nilsson http://www.youtube.com/watch?v=ciz_C3xiuN0

Wednesday Sleep: 8 to 10:45pm + 3:45 to 5:45 = 2 Hours 45 m + 2 Hours
                         = 4 Hours 45 m
                   
Breakfast:          1/2 c Oats, 1/2 Banana, 3 chopped Walnuts,
6:15am - 7:30    1 c Skim Milk, 1 c Coffee & Cream

Lunch 1pm         European Crusty Bread Panini, using 1 slice, avocado, tomato, ham,
                         Swiss cheese, mixed greens, 2 Tsp Olive Oil,  Green Beans
                         Almondine, 2 oz Chardonnay, 1 1/2 cups Yogurt covered Pretzels
                         and 1 1/2 c Skim Milk

8:05                  1 c Yogurt covered Pretzels, 1 c Skim Milk
____________________________________________________________________

8am - 10:30 am PT Kristen's next client cancelled on account of the blizzard.
                         I asked to do sessions back to back, & Kristin OK'd it.  Fun.

10:30 -12:30     Skated through the blizzard and snow blinded roads in my
                         "Little Red Sled" and stocked up groceries because we are
                         supposed to get another 6 inches today.

1pm - 2:30pm    Chair Time and had a late lunch.  Lately, I've been indulging
                         my sweet tooth because I've not been getting much sleep. 
                         This morning I realized I haven't been doing my MP3
                         meditations & visualizations, and that's why I've failed
                         to get any sleep!  Tonight, I will restart that sleep aid and
                         get back on track.

2:30 -3pm         Showered again, groomed.
                         
3pm -                Recovery Pod, and Iced both hips with a total of four 2lb bags of
                         Frozen Peas.

Friday 1.21.12


Thursday Sleep     = 2 hours + 5.5 Hours (awakened
                                 by Pup wanting to see Hubs off to work, or I might have
                                 have slept in like the old days B.O.A.) = 7.5 Hours

Breakfast
6:30 - 7am                1 c Organic Yogurt, 1/2 c blackberries, 1/2 c
                                 raspberries, 2 TBSP Sugar, 4 pecans crumbled
Lunch
1pm                           Panini, Broccoli, Roasted Butternut Squash, 5oz Carmel
                                 Road 2008 Chardonnay, Yogurt Plain 1 c, Real Maple
                                 Syrup 2 TBSP, 1/2 c blackberries, 1/2 c raspberries,
                                 4 pecans crumbled

Dinner
5pm                           1 cup Roasted Butternut Squash w onions, pecans maple syrup,
                                 dried cherries, 2 Hershey bars, and 2 cups of Skim Milk

**                              I am stress eating, so starting Saturday, I'm cleaning up my eating.
________________________________________________________________________

6am                           Woke up and came downstairs Pain 4

9:30am                       Had trouble getting out of a wonky garage & ended up
                                  manually pushing the garage door up so I could get
                                  out. Then, the low bucket seat ended up really
                                  escalating my hip pain up to an 8, and I was teary by
                                  the time I arrived at Pt.

10am - 11:30am         PT was useless today; my hips were too inflamed to sit or
                                 stand at the various exercise stations, so Kristin gently
                                 loosened up my hip flexor spasms some with gentle
                                 massage. All I ended up doing was about 15 minutes
                                 of leg presses, and then I was sent home.  On top of
                                 my PTs, I had a combination of running around for
                                 hours each day doing errands, and that got my flexors
                                 inflamed.  I was instructed to have a rest day for the
                                 remainder of Friday.
   
Friday Sleep               = Cat Nap For One Hour
2pm - 3pm

4:23                           Groomed, Showered, and straightened for Hub's
                                  arrival home.

5pm - 6pm                  Dinner, Cleanup

6 - 11m                       Recovery Pod Resting

Dang, wine with lunch.....nice. 8). Take care and rest up a bit, sounds like you may have overdid it!

Yep, Aerial, you're right that I overdid it :P.  I'm gonna clean up my diet tomorrow and focus more on PT than cleaning my house and grocery shopping.  I think I have given the rest the short shrift, but no longer!

Saturday 1.21.12

Friday Sleep   =1 Hour Catnip (2 - 3pm)+ 6 hours = 7 Hours
12am -6am          

Breakfast         3/4 c Oats, 1/2 Banana, 3 chopped Walnuts, 1/4 c raspberries,
10am               1/4 c blackberries, 1 c Skim Milk, 2 c Coffee & Cream

Lunch 12:45     1/2 a Panini: 1 slice bread, 1/2 slice Swiss cheese, 1/4 avocado,
                       bacon, mixed greens, tomato, & 1tsp olive oil.  Green Beans Almondine,
                       Roasted Butternut Squash: Onions, apples, pecans, real maple syrup, dried
                       cherries, cinnamon, salt & pepper, and a 3oz glass of Carmel Road 2008
                       Chardonnay.  One Hershey Bar & 1 c Skim Milk.

Dinner 7pm       Roasted Butternut Squash, ANOTHER 2 Hershey Bars & 2 c Skim Milk.
                        *Hershey Bars are now officially Banned!*

Late Snack         1/2 c Chex Mix, 1 Vodka/Grapefruit Juice
11pm
_______________________________________________________________________

6am -              Woke up and came downstairs Pain 4

6:05 -
8am                 Pain 7, Overdid it already!  Made coffee, & Gave Hubs his
                       quiet Morning Time, and did my thing so I wouldn't chat
                       his ear off.  Showered, Groomed, and straightened.  Cleaned
                       the Guest Bath.

8 - 9:20am      Recovery Pod Rest

9:20 - 10am     Cleaned Kitchen and Made Breakfast.  Trekked upstairs and
                       back down three levels to strip the bed, gather laundry, retrieve
                       favorite Blankie, and started laundry in Basement.

10:30-11:30     Did another load of Laundry.  Unloaded dishwasher.  Trained Boo
                       Some more: He can do "Pray" before meals now 8).  Earlier, I took
                       some photo essays of pup cuddled up on Hub's lap while he's doing
                       his investment reading and my and fresh flowers.  Hubs has left the
                       cabin to shovel us out, and he lowered the sensitivity on the garage
                       door opener unit.  Thank Goodness, we can get in and out of our
                       garage now.  I was scared navigating the ice and snow when I had
                       to walk from my car into the house through the front door.

11:30-12:45    Recovery Pod Resting

12:45-1:45pm  We played Backgammon during Lunch, and I won!  What made this
                       victory especially sweet is that it was our first game since B.O.A!  Only
                       you Hippies and Phreaks know how it feels when such little things B.O.A.
                       one day become impossible; only you all know how it feels when the day
                       comes that you can't even sit at your kitchen table anymore and play
                       boardgames.     

1:50pm            Recovery Pod Rest Pain 7...Must Rest and THEN DO PT.  I'm falling
                        behind if I'm going to accomplish TWO PT sessions today.  I'm putting
                        Housework first, and I have my order of importance bassackwards!
                       
8pm to 10:30     Hanging out in the Turret Room upstairs.  Pain 4 with just a few 'recovery
                         kisses in my hip flexors and a bit of a pinch in my quads, but no knee
                         problems for over a week now!  Basically, I'm going through the normal
                         sweaty and uncomfortable phase from tapering off the hard stuff.  It is so
                         worth it though to feel the connection with Hubs, and to feel less woozy
                         and gross.

11pm                 Snack       


                                                     

                       

Glad to see that your sleeping has picked up. You're doing right to take it easy, 'One, you need to let the muscle healing catch up.

Thanks, man.  Hernanu, I don't know why being passive, resting, and even sleeping is proving to be the most difficult of my recovery tasks!  You'd think I'd be a zen rest master by now, what with my two years plus of time served being flat on my back and having forced immobility.

This recovery business is a trip.  You know, seeing the facts staring me in the face: I can hardly stand to stay still,  I can barely make myself lay down in the rented hospital bed, the (Recovery Pod), in my living room, and I'm jerking and startling out of sleep, - it's sobering, and I'm not sure how to process it yet.  For now, I'm noticing and noting and trying to maintain some emotional distance from what feels like a scab waiting to be picked.  For now, I'm going to ignore the urge to scratch at what's at the heart of this.  I'm not ready to examine my seeming compulsion to keep running, never stopping, and for a little while longer, I'm going to try and let it ride.

'Let It Ride' - Bachman Turner Overdrive http://www.youtube.com/watch?v=j83xviHVmGg

I think you just nailed it. We were so restricted before that it's like a hunger that's been postponed. You hibernated for two years in pain, thinking of what you wanted to do and now it's possible. So we do more and wonder about the wonder of it.

But it is necessary to cool our jets to let our body get back so we can do this forever.

QuoteBut it is necessary to cool our jets to let our body get back so we can do this forever - Hernanu

Succinctly put, hernanu.  I'm going to get a tattoo of your quote or have it cross stitched on a pillow if need be, if that's what it's going to take to get my ducks in a row:

1.  PT twice Daily, (NOT bits & pieces in between other stuff that I feel like doing more)

2.  Twice Daily per my PT Harry; Resting/catnapping/or meditating

3.  Remember pressing onward OK, BUT inflaming hips & driving up pain NOT OK.

Sunday 1.22.12

http://www.youtube.com/watch?v=CJ3DWa_QLO4 'Sexy Eyes' - Dr. Hook

Saturday        I could not get to sleep last night, SO By Hook or by Crook, I got some Sleep!
Sleep              Truly, the old ways of getting a good night's sleep are the best!
                      Midnight to 8:30 (After I awoke at 1:45am, ) = 8 1/2 Hours!!

Breakfast         1/2 c Oats, 1/2 Banana, 3 chopped Walnuts, 1/4 blackberries,
8:30am           1 c Skim Milk


Lunch 2pm       1/2 a Panini: 1 slice bread, 1/2 slice Swiss cheese, 1/4 avocado,
                       bacon, mixed greens, tomato, & 1tsp olive oil.  Steamed Broccoli,
                       Roasted Butternut Squash: Onions, apples, pecans, real maple
                       syrup, dried cherries, cinnamon, salt & pepper.  One Hershey Bar
                       and 1 c Skim Milk.

3pm Snack       1 3/4 c Chex Mix, 1 Vodka/Grapefruit Juice

8pm                Stonybrooke Organic Plain Yogurt, 2 TBSP sugar, 3 Large strawberries
                       chopped, & 4 Pecans crumbled.
_______________________________________________________________________

8:30am             Awoke, exited 'The Turret Room', and trekked downstairs to rustle up
                        breakfast.

6:25-7:45pm     I am allowed to do more intense PT now!!  Two sessions per day more
                        than an hour each is exciting.  I am BEYOND thrilled I can now do all
                        my lying down PT exercises on my yoga mat!!!!  With increased upper
                        body strength,  I am strong enough to do a sort of dip/push up to lower
                        and use a pull up to get up!

         Prone Ankle Pumps: 3 sets of 12 reps
         Prone Isometric Combo of Gluteal Squeezes & Quad squeezes:  3 sets of 12 reps
         Prone Straight Leg Roll Outs (not in):  3 sets of 12 reps
         Prone Bent Knee Rolled Outs (like a 1/2 Butterfly):  3 sets of 12 reps
         Half Bridges Combined with Half Sit ups
         Heel Slides: (which I forgot to do!) 3 sets of 12 reps

         Sitting Knee Extensions:  3 sets of 12 reps
         Semi squats on chair stacked with three pillows:  3 set of 8-12 reps                       
         Standing Heel Raise:  3 sets of 12 reps
         Hip Lateral Hip Abduction:  3 sets of 12 reps, 2nd set only 7 Reps -
                                                 I stopped because of sharp side hip pains
                                                 and 3rd set of 12 reps - very difficult with side hip pain
         Standing Knee Flexion:  3 sets of 12 reps

9:30pm             Pain is a 4, and Hubs and I are beat even though we took it easy today! 
                        Hubs is snoring to wake the dead in his recliner, so we better haul our
                        pup and all our gear upstairs for the night!