Little finger and under elbow and rear tricep area of arm. I’ve got a physio appointment booked on 14th Nov (i go every 6 weeks these days) but won’t have a chance for a massage before. Might try and find a tennis ball as i don’t have a lacrosse one (i should really buy one). Would a golf ball work? Or maybe a little too hard.
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I would assume a golf ball would work. The firmness of the ball should actually be more helpful. I find that most of my muscle tension happens right along my scapula. For that a good corner of a wall or a door entry works really well. I look like a bear trying to scratch my back when I do it. Lol. I just line the long edge of my scapula up to the corner and press the whole length of it for as long and with as much pressure as I can tolerate. Golf ball against a wall will work. On the floor will give you more pressure.
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4th November - 6 Week gaining phase Week 4/6 - Pull and Hammys
-
Weighted Chins - think i’ve got to my limit on these, need to lower the weight as i’ve gone backwards
11.25kg x 3
10kg x 3 x 3 -
Seated cable row
91kg x 12
84kg x 12
77kg x 12
70kg x 12 -
Lat Pull down
77kg x 10
70kg x 9
63kg x 10
56kg x 12 -
Seated hamstring curl
89kg x 6
82kg x 8
75kg x 8 -
Cable curls
6 weight each side x 10
5 weight each side x 12
Overall a really poor workout, was tired, grumpy and just didn’t feel it in any movement. Will reset and go again on Thursday. Went backwards on most exercises. Forearms were killing today and overall just feeling like i’m pushing too hard (in life).
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5th November - Fitness and speed work
Just a quick session today, i’ve neglected fitness for a couple of works with work and other things taking over so good to fer back to this. I wore my rugby boots in the garden as the grass was rather slippy.
- 10 x 20m sprints - walking back for rest
2m rest
- 45 seconds shuttles (fast i as i can) just hard work
2m rest
- 10 x 20m sprints - walking back for rest
2m rest
- 45 seconds shuttles (fast i as i can) just hard work
Got a works conference in Burton tomorrow, so hitting the gym before that and then maybe got another gym session in the evening (with some coaches at the work thing). Hopefully have a fun time.
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6th November - 6 Week gaining phase Week 4/6 - upper body
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Slight incline DB Press
44kg dbs x 6
40kg dbs x 8 -
HS seated row machine - single arm at a time
57kg x 8
52kg x 9 -
Weighted dips
20kg x 8
10kg x 9 -
Weighted chins
6.25kg 3 sets of 3 reps -
Ab machine
47.5kg x 9 x 7 -
Bicep curls
3 sets to failure
Off to work conference.
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Had a very heavy drinking session at the work conference, feel like I let myself down a bit with my behaviour. Just feel out of control at the moment and I bit all over the shop.
On top of that I’ve started getting this real fear of aging all of a sudden.
My diet has been off, sleep off so stressed with everything and work and money and just all pilling up.
Need to get some control back.
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This is one of the many reasons I don’t drink to excess any longer, I can’t trust myself not to behave like a dick. Have you thought about setting a limit when you’re out?
I think when approaching 40 this is not uncommon, I had a good year of this last year and have to keep reminding myself you can either age or die and those are the choices.
I say this with all sincerity but have you considered or tried therapy at all? Where I work they have an outsourced occupational health team and I booked into some counselling there a while back after I had a day where I was ready to start pulling my colleagues teeth out. Actually found it made quite a positive difference when previously I’d been sceptical.
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Not sure if what you mean here is the same, but I always used to get this weird feeling of guilt when I would drink. Even if I only had one or two I would get super anxious about if I might have said something I shouldn’t have. My drinks “to relax” turned into a big source of anxiety for me. I finally told my husband one day, well that the last time I’m drinking. I’m tired of feeling like this. That was a year and a half ago. I don’t miss it. And I don’t miss the added stress that it brought.
I feel for you on this. I hate these periods of life. The feeling of a spiral that you can’t control can be overwhelming. I’m currently on the upswing of a particularly low valley. It felt like this last one was gonna last forever. I don’t know if this is at all helpful, but I’ve ridden out enough storms to know that they don’t last forever. You will swing back around to even ground eventually. I have found that the best I can do is to control what I can. Eating well and exercising help me to find mental clarity. I avoid alcohol because, well, it makes everything feel worse in the long run. I also find it helpful to lean on my husband and have him lean on me. Relying on each other during the hard times makes our partnership feel stronger. Some things you just can’t control. My mom’s diagnosis of Alzheimer’s was devastating for me. I continue to struggle with it, as I’m sure I will until the end. But the initial blow and grief have passed a bit. The point of my ramble here is that sometimes it’s helpful to know you aren’t alone. Feeling that struggle can be so isolating, but you’re in good company.
Also, don’t be afraid of getting old. My 40’s are so much better than my 30’s were and you couldn’t pay me to go back to my 20’s. Lol.
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Did you talk to that close friend?
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I ended up talking to my Mrs after we had a big argument (she was annoyed at me being so distant and defensive about everything).
I do feel a bit better for it but for some reason i hate feeling that venerable with my Mrs.
Thanks for checking in though, just got to get my head into the here and now and start being more me again.
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10th November - 6 Week gaining phase Week 5/6 - Push & Squat
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Chest Press
52kg each side x 10
47kg each side x 10
42kg each side x 10 -
BB Incline Press
62.5kg x 9 x 7 x 6 -
Pec Dec
92.5kg x 9 (Rest pause sets x 3 x 2 x 2) -
Lat Raises
10kg DBs 3 sets of 10 reps -
Tricep oh cable extensions
5 weight each side x 12
4 weight each side x 10 -
Squats
92.5kg 3 sets of 5 reps
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11th November - 6 Week gaining phase Week 5/6 - Pull & hammys
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Weighted Chins
7.25 3 sets of 3 reps -
Cable Row
91kg x 12
84kg x 12
77kg x 12
70kg x 12 -
Lat Pull Down
70kg x 10
70kg x 7
63lkg x 10
63kg x 8 -
Ham curl seated
89kg x 8
82kg x 8
75kg x 8 -
Bicep cable curls
Missed these as pulled my bicep on the weighted chins
4 Likes
13th November - 6 Week gaining phase Week 5/6 - Upper Body
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DB slight incline press
44kg DBs x 6
40kg DBs x 8 -
HS single arm row
57kg x 10
52kg x 10 -
Weighted dips
20kg x 9
10kg x 10 -
Lat pull down
70kg x 12 x 10 -
Trap raises oh
10kg DBs x 8
7kg DBs x 10 -
Ab machine
47.5kg x 10 x 8
I’ve really hurt my bicep/ forearm on weighted chins earlier in the week. Getting a lot of pain while gripping anything but just used a wrap on my right arm to get through today as i’m got a physio tomorrow so can get it looked at.
Feeling a little more me, just trying to get back into my healthy routines and beating up my body in the gym makes me feel better mentally.
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I actually psyched myself up to contact the work free counselling service they offer but couldn’t get through to them so put that on hold until I’ve got a free hour to ring them (I’m super busy at work at the moment). I don’t know why its so hard for me to want to talk about stuff but i just don’t want to let anyone know what’s going on or appear weak to anyone.
I always feel like i’m moaning to people and they must be sick of hearing it when i talk about my feelings to people especially my wife. And if she’s had a bad day i just let her talk and listen as i don’t want to add to things.
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It’s normal. Show someone your weakness and then they poke at it.
It’s why i recommend not using your spouse for this… the wife violates that vulnerable space once and it feels like you can never do that with her again.
You need to be okay with letting yourself be a burden to someone else. And again, i dont recommend you use your spouse for this; they dont want that weight put on their shoulders.
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I think it probably depends on the relationship and the partner. I feel like my relationship with my husband improved when he started talking to me about things. Being vulnerable in front of your wife shows that you trust her. At least that’s how I see it. Not trying to advise you in any way, just offering a wife’s perspective.
Sorry, this concludes my unsolicited opinions.
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Make time, there’s nothing more important at work than your own health.
Probably because your male, I think most of us tend to be the same. When I’ve been to the counselling before I was conscious that I must be sounding like a right pussy and said as much. She realigned me real quick that the shit I have got going on in my life would crush a lot of people.
I don’t know the ins and outs of everything in your life but I know what’s going on with what you’ve said about your old man and your wifes family. You aint weak for struggling with it.
I think the suitability of this depends on your relationship, I don’t talk to my significant other about stuff for a number of reasons which I won’t clog your log up with.
You ever want a chat just let me know and we can exchange details
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14th November - 6 Week gaining phase Week 5/6 - Arms & squats
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Tricep pushdowns
7 weight x 13 x 13 x 12 x 12 -
Cable bicep curls
7 weight x 13 x 15 x 13 x 12 -
Skull Crushers
17.5kg DBs x 12 x 10 x 8 -
Concentration curls
12.5kg x 12 x 10 x 8 -
Diamond incline pushups
x 20 x 15 x 15 -
Incline curls
8kg DBs x 20 x 17 x 15 -
Squats
92.5kg 3 sets of 5 reps
And the weekend is here i can rest!!!
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17th November - 6 Week gaining phase Week 6/6 - Push & Squats
-
HS Chest Press
55kg each side x 7
50kg each side x 7
45kg each side x 10 -
Incline BB Press
62.5kg x 7 x 7 x 10 -
Pec Dec
Ran out of time -
Lat Raises
12kg DBs x 10 x 8 x 7 -
Tricep cable X OH extensions
5 weight each side x 10
4 weight each side x 10 -
Squats
95kg 3 sets of 5 reps
4 Likes
18th November - 6 Week gaining phase Week 6/6 - Pull & Hammys
-
Lat Pull Down
70kg x 12
63kg x 12
56kg x 12 -
Weighted Chins
Forearm hurt too much on rep 1 so called it a day on these.
-
Cable seated Row
49kg x 12
56kg x 12
63kg x 10
63kg x 10 -
Seated Hamstring Curls
91.5kg x 7
84.5kg x 7
77.5kg x 7 -
Cable Curls
6 weight each side x 10
5 weight each side x 12
Really focussed on form todays session, my forearm still ached. Physio said i’ve got a bit of tendentious, i had some treatment and acupuncture and its helped a little but its still not great.
4 Likes