Good news from the chiropractor. I’ve got motion where there should be motion and almost no pain. So we’re like 3 weeks ahead of schedule, and I’m going to try to go 2 weeks until next visit.
Hip flexors are still weak/tight, and dude wants me to train, but every time I do they get blasted. Leg raises, standing marches and psoas leg drops are all too tough.
I’m going to do something like this to shorten the ROM on the working leg and use the off leg to hold pelvis really square and stable.
Seated hip flexion x 12ish
Lying hip extension x 12ish
Extension inhibition breathing x 12ish
Skullcrusher/Close Bench/Skullcrusher x 10
Seated Calf/Standing Tib/Standing Calf x 15
Rev Spider EZ Curl/Zottman Curl/Rev Spider EZ Curl x 10
4 rounds
12 circuit workouts, or 4 “weeks.” Now that my body has all the answers it’s time to change all the questions.
Wrsit Roller x twice
PJR Pullover x a bunch
3 pairs
45 seconds rest
Not great. Arms day in general is starting to bore me. And today specifically I picked stupid weights for spider curls, then ran out of DBs for the pullovers. I’ll plan better next week and split bis and tris back into pull and push days next month.
On the other hand, short rests made the whole thing “tough” and it’s 85 degrees out, so why complain?
Straight Arm Pulldown x 15
DB Pullover x 15
3 pairs
Decline Cable Chest Press x 12
Alternating Chest Supported DB Row x 12
3 pairs
Floor Press x 10
1 Arm Cable Pulldown/Row x 10
3 pairs
Tried for 35 seconds between sets. Took longer to mess with equipment switching between pairs of lifts.
The woman and I went back up to the local casino for a couple hours one evening last week while grandma was watching the kiddo. A couple days later we got an offer for a free room for 2 (non weekend) nights before the 30th.
I went to the Chiropractor Friday. Short leg was about half an inch, I was feeling good. We talked about my neck, he lined me up and said to comeback in a month.
Later at home I stayed messing with the leaky sink and while kneeling down I guess I tweaked my shit got into a back spasm. Just Like I did 2 months ago when I messed myself immediately before I started going to the chiro.
Only this time it didn’t hurt much. And over the course of the weekend I was able work on my neck to get loose and mostly back to normal. Legit.
Cable Pushdowns x 20, 15, 10, 10
Cable Pulldown Curls x 20, 15, 10, 10
4 pairs, aiming for 30 seconds between sets.
Bench Dip, 3 count down x 10, 15, 20
EZ Spider Curl x 20, 15, 10
3 pairs, 30 sec.
PJR Pullover with Kettlebell x 20
Incline DB Curl x 20
3 pairs, 30 sec.
Neck, face down, head hanging off bed
Extension x 10
Chin Tuck x 10
Side to Side x 10
Twist both ways x 10
3 rounds
Seated Hip Flexion x 15
Lying Hip Extension x 10
3 pairs
I did these today. We’ll see how the guns look tomorrow. Bare minimum, they went well paired with pushdowns, eliminated a bunch of weight changes and improved the flow of the entire workout.
Bah! Hit all this nice decent weight re lifting, all things fine. Then one little twist/turn plumbing and the rig comes tumbling down. Keep at it mate, hope it settles down quick so you can get back into life!
This damn faucet! I’ve paid a chiro hundreds, and the still the leaky faucet continues. I would have been better off not messing with the leak and just replacing the whole sink 2 month ago.
