physio

supplementary stuff for my threapie at samfit
thank you anna :)

zettel

• physiohausaufgabe - shoulder / knee
• falkigym - foto1 / foto2

kalender

• termin
• physiohausaufgabe
• heute
• türkiye

pha

gewicht

tagebuch

2026-10-19

• hurt so much last night when turning during sleep

2026-10-16 termin 12

• left shoulder: felt the glitching when waking up, maybe because it was colder than usual
• shoulder pain really back
• new moves
  • band stretch: band on the wall bars, arm straight, lean back and pull with body weight, it stretches
  • cactus arm: on the floor

2026-10-14

• workout: swimming pool closed
  • 3 rounds
    • box pistol squat · 4 / leg
    • ball leg curl · 10
  • 3 sets
    • lateral band walk · light band · 12 / side
  • 3 rounds
    • bulgarian split squat · 6 / leg
      • left knee: so sketchy, feels pulling on the upper side
    • plank · front, right, left · held while the other one did the split squats
• kitchen deep cleaning · 10 h

2026-10-09 termin 11

• shoulder pain back
• suction cup on the back
• 3 new moves: idk if added to the routine or one time
  • fist plank with band around wrists: one fist up then back down then the other
  • side variation
  • big roll: lie on it on the back and snowman for pecs
• kilo forgot at samfit
  • kilo 74.6 at home

2026-10-07

• pha
  • skipped rudern einarmig: felt weird
  • skipped face pulls: dont trust the kilo and rope short

2026-10-05

• pha
  • face pulls pin at 30 kg felt lighter than 30

2026-10-02 termin 10

• reunion
• kilo 75.4 at samfit
  • kilo 75.8 at home
• classic shoulder stuff
• no new moves
• here we go again

2026-09-25

• unplanned 20k with a friend
  • feet
    • right: blood blister inside
    • left: blister inside tendon pain outside

2026-08-31 termin 9

• kilo 75.4 at samfit
  • kilo 76.6 at home
• 1 new move homework: now moving onto loading the shoulder
  • back tight bend worward arms front wide straight
  • 6x30s
  • if to easy move arms

2026-08-24 termin 8

• kilo 76 at samfit
• checked my knee
  • left kneecap was tight
  • did some hard stuff on my left quad
  • then it relaxed a bit
• 2 new moves
  • bench adducter up down
  • hamstring bridges
• what i remember the doc said about clicking:
  • "crack in cartilage or capsula impinges"

2026-08-20

• went to gym
  • slept on the second move
• ask anna for new updated sheet
  • todo: give it to ai

2026-08-19 termin 7

• spanish
• half pipe
  • "moosweiher" - https://maps.app.goo.gl/9ebX72ZeLA5nCuar7
• kilo 75 at samfit
  • 75.5 at home
• 1 new move
  • cable from middle lock back elbow stays outside turn
• everytime i do exercises there my shoulder burns home not
  • so i start doing them correct for real
  • 3 times a week
  • counting and documenting the exercises here

2026-08-18

• do u have a scale here?
  • can i use it to weigh myself weekly?

2026-08-15

• my left knee (10 aug)
  • can i also come for my knie
• skate offer
  • get a new one
  • if u dont like il buy it off u %20 percent off
  • + protection gear

2026-08-13

• again yesterday cleaning left hurt quick strokes
• while looking into my shoulders slowly moving them in the mirror to see differences i found a hurting point

2026-08-12 termin 6

• suction cup
• 2 new moves
  • down cable pull shoulder first then arm
  • swedish wall band lock shoulder rotate arm
• new hobby skateboard
  • https://www.kleinanzeigen.de/s-79110/skateboard/k0l9359r10
  • https://www.skatepro.de/c21.htm