It’s hard getting back into the swing of workouts right now. The lack of sunlight is not helping. I feel like I have less energy. It could be my body getting used to this seriously low carb diet I’m trying. I’m giving it a solid two weeks before I try tweaking it to see if my body will get used to this.
Zero energy to drag my butt to the gym today so I did stuff at home.
12 minutes on the elliptical (I’m learning how to zone out. Maybe one day I’ll be able to do 15 minutes!)
kb swings: 35x10x3
rehab stuff
stretching
Finished off by icing my knee. It’s still feeling a bit wonky. Frustrating. Kind of makes me want to baby it forever.
Warmups:
10 minutes on the elliptical
Agile 8
Simple 6
2 Board Bench: 60x5, 65x5, 70x5, 75x5, 80x5
Felt a little heavy but went up just fine. I feel a little silly wanting to use my wrist wraps but I think they’ll give me more support, so screw the rest of the gym! They already think I’m weird walking around with a couple 2x6s
Assisted chins: 80x6x5, 70x2
The weights shown here are how much was used as assistance weight. Trying to slowly work these up again with lots of volume and a couple heavier reps to start getting used to holding my own body weight and hauling it up.
Rehab stuff and stretching. Done!
*Note - By rehab stuff, I mean:
TKEsx50
sl squats x 50
band glute bridges x 100
sl squats with exercise ball x 50
band pull aparts x 50
travel roller and lax ball rolling
quad, hamstring and piriformis stretching
Patch: It sure is. I’m fighting my way through it.
Sorry I haven’t been posting in the last couple of days. My body is having a mini fall apart. I haven’t been able to lift for the past couple days because my back has tightened up and I just can’t seem to find a way to get it to release. Foam rolling and stretching just isn’t doing it. I’ve had to take a muscle relaxant just to be able to function because of the headache I was getting. I’m getting it looked at today, so hopefully I can get in a workout this week.
All I’ve been doing is mindless cardio and rehab. I feel broken and it sucks.
All I’ve been doing is mindless cardio and rehab. I feel broken and it sucks.[/quote]
Noooo!! Its important to take care of your body! And in the end you have to cycle through building and recovery phases, so think of this as a different kind of training until you get yourself sorted out. Especially since you want to train (and throw!) for the long haul.
And we both know that rehab is all part of the training game, so don’t let it get you down. Keep pushing, keep excelling. You can do it, mama!
And sorry about the back! Let us know what the doc says…
I went to my PT yesterday. He managed to squeeze me in on short notice He couldn’t make a solid diagnosis because the robaxacet was doing it’s job and easing some of the tension, so there were no highly noticeable areas of my muscles locking up. He was kind of worried about how easily my skin was going red wherever he touched (highly excitable nerves around an area of pain, especially the back, is bad news) so he’s told me to keep my eye on it. If it starts breaking out I have a one-way ticket to the hospital in my future.
He did some acupuncture to see if he could help and it worked. I haven’t had to take any pain killers or muscle relaxants since. It still feels like something is out of place and my mid-back is a little tight. I have a greater ROM than I did before he pin-cushioned me. I’m going to see him again on Friday and hopefully he’ll be able to better assess the damage when I’m drug free. Until then, I’m a cardio bunny
Masch: Thanks for the pep talk That’s what I needed to hear. It’s a different (and much better) way to think about what I’m doing right now.
Hey Pixie! I haven’t been indulging my log reading habit much these days, so I’m very, very late to say welcome! Another little chick, and one who is doing Highland stuff no less! Very cool. And I saw that you are leaning down, over on Patch’s food log. You’ve made such amazing progress already, I have no doubt you can get to your goal.
Maschy is right about the rehab stuff. Hang in. I hope everything calms down with your back. Glad to hear the acupuncture gave you some relief.
PP: Thanks! These last 10 pounds have always frustrated me. We’ll see what I can do
In rehabby type news:
My back is feeling a lot better. I have absolutely no clue what I did to tweak it so I’m taking it slow when it comes to thinking about adding lifting back in. I think I’ll remain a cardio bunny for the week with very light work on two-handed kb swings and db work just to see if anything tweaks it again. My PT was a lot happier with the way my back responded yesterday. He saw a big difference in the way my back reacted to the assessment work and gave me a couple things to help stretch out my lower back.
My knees are feeling pretty damn good too Rehab, rehab and more rehab. My ROM has improved a lot on the single leg squats and my IT bands are getting used to helping my knee track properly. I’ve noticed a big difference in how I walk. My knees used to cave in when I used the elliptical or when I was walking down stairs and they don’t do that anymore. I’m really happy with the progress, overall. We’ll see what my knees feel like in another month.
That’s great news about the healing back and the knees! I can’t even imagine my knees not caving in anymore but I also don’t nearly as much rehab as you do.
[quote]PixieThrower wrote:
Rehab, rehab and more rehab. My ROM has improved a lot on the single leg squats and my IT bands are getting used to helping my knee track properly. I’ve noticed a big difference in how I walk. My knees used to cave in when I used the elliptical or when I was walking down stairs and they don’t do that anymore. I’m really happy with the progress, overall. We’ll see what my knees feel like in another month.[/quote]
Music to me ears! You are so aware of your body and smart about fixing it properly. It astounds me that the majority of people take better care of their cars than they do their own bodies.
Glad the back is feeing better. I’ve had my T-spine lock up on more than one occassion. Not fun. It’s still sore a lot of the time. Foam roller extensions help.
Lula: I have a friend willing to constantly nag me and be my cheerleader when I need it. He’s a good sounding board for all this stuff. It really doesn’t surprise me anymore how poorly people treat their bodies. The best part is comparing what I buy at the grocery store to what others do. Mine is mostly stuff like meat, veggies, and a little bit of stuff from the aisles. I look at others and I see this: carbs, refined carbs, boxes filled with carbs, did I mention carbs?, and MAYBE a few veggies. So yeah They take their body for granted. They pay for their car.
Cal: Foam roller extensions are awesome I do them with my warmups on lifting days (when I’m lifting). I try to do them every second day, at least.
No pain in my back right now. Doing some rotational stretching and lower back stretching recommended by my PT. I’ve found I have to build the endurance up in my left knee to match my right knee on the single leg squats. It gets tired a lot faster and if I do one too many reps too deep, it’ll pull on the tendons and IT band and be slightly aggravated for a little while. Nothing too bad, but noticeable and I baby my knee.
Workout for the day:
30 minutes on the elliptical. You have no idea how much this impresses me. I’ve finally managed to zone out on cardio and just go. I think the knowledge that I’m not going to be doing heavy lifting later on gives me the ability to do that right now.
Knee and back rehab
two-handed kb swings: 15#x10x3
push back push-ups: BWx5x3 These are hard! I thought they would be easier
db ohp: 8#x20x3
planks: 1 minute
Okie, so I’m going to see what I can do over the next 20 days with this. I’m doing a little experiment before my friend’s bday party to see if I can get back down into the low 140s. I haven’t been consistent with my diet of late (thanks Christmas) so I’m buckling down for the rest of the month. I have one meal in there that will be off spec but I want to stay on the wagon the rest of the time.
My diet will consist of what I threw up in Patch’s food log with slight variations over the course of the week to vary the calories. I’m going to have 2 days at 1700, 2 @ 1500 and 3 @ 1600. It’s mainly good fats, protein, green veggies and incidental carbs. I won’t include the green veggies in the caloric or carb total as they’re mostly fibre. I’m going to log the macro breakdown on here just to keep me accountable for the duration.
Workouts are going to consist of the workout I did today (probably going to up the volume a little more), 2-3x a week and a minimum of 30 minutes of cardio every day. Rehab and stretching every day too. I’ve been lazy about the stretching
I think this is a good way for me to end the year. It allows my body to continue recovering and yet it keeps me moving and my brain happy. I’ve been unhappy with where my weight is for a while and I’m tired of not being able to wear the pants that used to be too big on me at the start of the year. I know that the majority of it is water weight but it still grinds on my brain.
I feel ya, lady. The end of the year is always a cluster of shit i shouldnt eat being put right in front of me. Its tiring on the will power! Hang in there…I am going to keep checking in on you as I am going to try and keep my shit in line over the holidays, too. Maybe strength in numbers?
Woot to strength in numbers!! You’re awesome Dash!
Okie, so, the office kinda sucked today. I think there are going to be chocolates on display until Christmas. Bah! It also happened to be birthday cake day I broke and had a very tiny piece. I’m sure it was still close to 200 cals. Maybe more. Oh wells. I compensated by doing more cardio.
Workout for the day:
45 minutes of cardio (OMG! This absolutely killed my feet. Shoe suggestions?)
kb swings: 15x20x3
db ohp: 8x20x3
planks: BWx 1 min x3
push back push-ups: BWx5x3
Knee rehab
Back rehab
Macro breakdown for the day:
1690 calories
45% fat (86g)
47% protein (189g)
8% carbs (34g) *Note: this total doesn’t include green veggies OR my little chocolate cake for the day
Weight: 148# *Taken this morning before eating. It was a good weekend Go sodium bloat!
He couldn’t make a solid diagnosis because the robaxacet was doing it’s job and easing some of the tension, so there were no highly noticeable areas of my muscles locking up. He was kind of worried about how easily my skin was going red wherever he touched (highly excitable nerves around an area of pain, especially the back, is bad news) so he’s told me to keep my eye on it. If it starts breaking out I have a one-way ticket to the hospital in my future.
