Thank you 
That is where most of my soreness is!! How long you been rolling? I think I am gonna look into a medium density roller to start. I canāt believe I did not know what this was!
I first experienced in 2006 when I was just getting into personal training. Iāve never really done it consistently though. I seem to go in phases. I know my legs always feel better when I do it regularly. Once I get going I just have to roll the length of the muscle a few times and Iām done. No knots!
Iāve never really done it on my upper body but Iām starting now.
1 Like
Deadlift Day- Cycle Two-Week Two-5/3/1
Deads
1x5-135 lbs warm up
1x3- 155 lbs
1x3-175 lbs
1x8- 185 lbs
Good Morning
1x10- 45 lbs
2x10-65 lbs
lower back was really tight, did not wanna push it
Laying Leg Raises
3x10- 10 lbs
In and out. Lack of sleep is not my friend. I went, so there!
1 Like
Congratulation on the new job LL.
Tried foamrolling today, thanks for reminding me. Damn it hurts. Will tell you tomorrow if it works.
Thank you!
Yes, let me know how you feel tomorrow!
I might be getting my foam roller tonight
1 Like
Hey. Iām in to followā¦
Me too! In for progress
WELCOME!! Thanks for following! All advice and critiques welcome!
Glad to have you along!
2 Likes
Congrats on the job!!
1 Like
Hey LL
The day after tomorrow or after foam roll.
Did the quads, donāt feel much different, Iām still bloody sore from tuesdays squat.
BUT however I did roll my back upper lower around hips and SI joint took a Lacrosse ball for the glutes and my back feels absolutely awesome today.
And I guess if I work on the quads a bit more, theyāll be fantastic.
So bring out the rollers
2 Likes
@duketheslaya Thank you!!!
@mortdk- thanks for your roller review!!! How long did you spend doing it? I got mine last night, but was too tired to use it. Excited to roll today (on my roller, not a joint)!!!
IN OTHER NEWS: my night shift got cancelled tonight and I AM SO HAPPY!!! I get a full 2 days off now!!!
Slept 10 hours last night, and I feel great, but starving!
Gonna get a workout in and try my roller this afternoon!!! Wish there was a qay to handstand on the thing to get my traps, lol
6 Likes
A little late on the foam rolling discussion, but I use mine for a few minutes before almost every workout. Just give the quads, hipflexors, IT band, glute/piriformis, hams, lower back, upper back and lats just a quick roll. Sometimes I find some tender spots and hit them a little harder. Lately Iāve been attacking my hipflexors and upper back/shoulders more.
For upper back I find that hugging yourself and tipping your upper body in the direction youāre trying to target can help get the deeper muscles. I chase the pain! Sometimes I end up sweating and clenching my teeth it hurts so damn much, but I love it!
Congrats on the job, and napping.
3 Likes
This guy is definitely a yoga instructor but hereās the shoulder girdle stuff I did yesterday.
Itās tough to hit your upper traps but look at how to roll your neck and it might help. Iām able to hit the insertion points of the upper traps and it helps. Itās also one of the most relaxing techniques.
1 Like
@littlesleeper thanks for the input. I will def try your technique! I have been reading a lot about foam rolling, so hopefully I do it right. I guess if you feel a bit of discomfort you are doing it right!
Seems we all would all need to like a bit of pain to enjoy rolling (or lifting for that matter)
@Frank_C. Thank you, gonna play the vid and get to rollin!!! Itās perfect!
1 Like
Iāll wait to see if youāre still enthusiastic after youāre doneā¦
**** ROLLIN REVIEW****
Shoulder Girdle/Lats- Omg Amazing
Upper Back- Heavenly
Lower Back- omg, who knew it was so tight
Hips/IT- holy crap, omg, shit balls
Glutes- um, trying to stay appropriate here, but yes, yes, yes
Quads- meh
I could do this for hours! Not sure what that says about my, uh, fondness for pain, but uhā¦well lets stay appropriate!
My body is humming, I feel loose and good, and I loved it!!! Think of that harry met sally scene (in my head) lol
5 Likes
Iām picking up what youāre putting down haha
1 Like
I was already hearing it in my head before the Sally reference 
1 Like
Press Day-Cycle Two-Week Two-5/3/1
OH Press
1x10- 30 lb warm up
1x3-40 lbs
1x3-45 lbs
1x8- 50 lbs
**** it just feels like I am going backwards coming off week one. Is this normal? ****
BB Rows
3x8- 85 lbs
Wide Grip Lat Pulldowns
3x8- 70 lbs
DB Shoulder Press
3x8- 20 lbs
Superset with:
Reverse DB Flyās (flat)
3x8- 20 lbs
**** think I will increase weight next time, one of my fave
Not bad, some residual tightness in shoulders, but ok.
I will be taking 3 days off. Tomorrow is cleaning, nap and poker with hubby and friends. Then work two shifts, 1000-2200, which leaves pretty much no time for a workout. Will try to sneak in some rolling!!!
4 Likes
A bit late here, but as the little sleepy guy @littlesleeper says:
Rolling just a minute or two on every part, when finding a tight spot just rolling there a bit longer.
If you got some real knots in somewhere, try to not roll on the roller but flex the muscle. The pain gets to new heights.
For the glutes try sit on a lacrosse ball instead or a baseball/softball. Find the knots here, sit on it until it releases, this is so painful but one of the best things to do.
1 Like