Nearly every time I move it and at will when I’m rotating my foot/ankle. Does that make it worthy to bear the “Franken___” designation?
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I noticed that in your log. How’s your hip feeling?
Makes sense. I reckon you’re needing top-end explosiveness and sufficient endurance. Hence sprints of various distances and a mile to a mile and a half runs.
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Hip flexor gets tight and my SI joint has been angry for awhile. The foam roller and a chiropractor fixes me quickly, though.
Nailed it. I’m probably starting to drift towards conspiracy nut, but recent events tell me I need to be able to sprint or fight as well as cover longer distance at a slower pace.
Regardless of my motivation, if you’ve seen Real World Tactical then you know the motivation. I’m not as committed as him, but a guy can’t be wrong trying to emulate him.
Squash is a small closed court but the ball moves ridiculously fast and dies on contact with a wall/floor so you’ve got to be there to get it. If you’re playing someone decent you’ll run every inch of that court in every direction, short sprints, with direction changes, non stop. It’s a great game, makes me want to play it now!
100% with you on the water sports I don’t get enough time to do it but I love them all as well! I’m lucky in that part of one of my jobs also involves water rescue - so get to throw myself down rapids without a boat for training (I have to pinch myself that someone pays to do something I’d happily pay for haha!)
Not uni - smaller local competitions, competitive is probably making is sound a bit grand haha, from memory though I won every race I ever enter except the one time I was volunteered for butterfly having never done it, I almost drowned.
Doesn’t sound like you’ve had much luck on the injury front over the years! Good on you for never giving up on training though!
Of course. As long as it’s funny!
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My legs are sore but not destroyed from Saturday’s workout. A moderate dog walk last night zapped the full-body fatigue, which is a testament to plain old walking’s restorative ability.
I’m debating whether to do the HIIT session of rower-pushups-elliptical tonight and back tomorrow or go straight to the back workout tonight and follow it up with 15 minutes of elliptical. My upper body muscles are wanting slightly more frequent exercise, but recovery, overall energy level, and joint comfort (excepting the injured wrist) are going well.
Writing the last sentence helped me see the wise way to proceed - as I have been, slowly and staying with what’s working.
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Inadvertent deload week. My body naturally says, “no!” to heavy lifting every fourth week. So a light workout was in order.
8/13/20, Thursday, Everything
MTS pulldowns
70 x 3 x 12
- Feeling some relationship woes. Yanked those pulldowns with purpose. Started feeling better. Not happy I feel nearly as lonely when dating her as when single, but with the bonus emotion of also feeling frustrated with the dating relationship.
Dip machine
135, 150, 165, 180, 195 x 8 each
Supersetted with
Machine rows
130 x 4 x 8
- This machine’s cable creates a slight wobble, which adds an element of stabilization.
Leg press
1.5 pps x 10
3 pps x 5
4 pps x 4 x 9
Supersetted with
Low incline dumbbell press
70 x 3 x 9
Seated leg curls
130 x 3 x 10
Supersetted with
Calf presses
195 x 3 x 15
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My middle back, calves, and pecs were lightly sore yesterday, and everything feels good today. The high-temperature, two-mile walk probably helped. I’m planning to do cardio this evening and maybe squats, too.
Doggone. Were they doing that when you were doing weighted RFESS?
Looking at 20th Century world history shows there’s nothing wrong with being physically capable.
Yes. Apparently I’m stuck with some angry tissue.
That does sound fun. American racquetballs fly very fast off the walls, which changes the game’s physical demands. A skilled racquetball played makes his opponent run while moving very little. I prefer the idea of squash.
Sweet! What job is that that?
Whoof. Well done with all the other races; that must be why they volun-told you to do the butterfly race. That’s the one stroke I don know how to do.
Thank you! Life hasn’t gone as I
I’d expected - true for most people - but Jesus has been faithful far beyond what I could’ve guessed.
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That sucks. Again, I can empathize. How does running affect it?
Running hasn’t bothered it. Running has been hurting my knees after the fact, though.
Squats bug my left hip flexor if I use a normal stance. I’m stuck dealing with it or going with a narrow grip (which is what I did today).
Just off to bed so I’ll answer the full message when I get 5 mins tomorrow, but just to say yes to this times a million, he’s answered so many prayers recently, overwhelmed by his goodness and grace in our lives!
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What helps my knees not hurt from running is once a week doing three sets of leg extensions, leg curls, and calf presses of any sort. All the literature decries leg extensions, studies have shown their increase in knee pressure, etc. What I know is they help my medial quads track correctly and all my leg activities feel better. I should start doing them again.
I’m toying with my squat stance too. At least we can do them!
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8/15/20, Saturday
Arc Trainer
30:00, 1.47 mi, 4 - 17 incl, 30-40 resist
Dip machine
140 x 8
155 x 8
170 x 8
185 x 8
200 x 6, 8
Supersetted with
Lateral raises
15 x 60 total
Today was a fun, relaxed day. Tomorrow begins the pull-push-leg program I’ve been trending towards. Either that or I’ll squat tonight and totally change the order of lifting days 
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8/16/20, Sunday, Pull
Warm-up
4-d treadmill, 5 mins, 5.0 incl
Pull-ups
bw x 4 sets x 6
Supersetted with
Low rack Smith pulls
135 x 8
185 x 5
225 x 5
265 x 3
295 x 1
315 x 1
330 x 1
345 x 1
360 x 3 sets x 1
Supersetted with
Seated leg curls
145 x 6, 6, 7
More to come…
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To be fair my perception of squash is usually as the less skilled player running round the court like a looney, whilst the more skilled player holds the middle (the T is the control position, centre court) and does less running, but a good dead shot dropping just off front or back or a serious angle shot (the way I play - not powerful, just awkward as possible every time and with good positional awareness) will have even the most skillful player running hard!
Firefighter, in the UK we’re also legally responsible for inland water rescue, the training is the best bit about that role - the job is mostly rescuing people stuck in mud (or unfortunately body retrieval).
Yea butterfly sucks, never tried it again after that!
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8/21/20, Friday, upper body
Supersets of:
Low incline Smith bench
45 x 15
95 x 5
115 x 5
135 x 3
150 x 3
165 x 5, 2
135 x 8
Pull-ups 'n chin-ups
bw x 7, 7, 6, 5, 5
Supersets of:
Seated machine rows
140 x 5 x 8
Dip machine
160, 175, 190, 205 x 8 each
Supersets of:
Lateral raises
20 x 4 x 8
DB twist curls
30 x 4 x 8
This has been an off week for me. I’ve walked my dogs some and done landscaping so haven’t been totally inactive, but I’m displeased with my inconsistency.
On the upside, the seated dip machine still feels great, and I’m getting closer to repping the stack. Once I’m pushing that much weight, I might start doing high-rep bodyweight dips. X-rays of my wrist were also negative for a fracture or arthritis, which is encouraging.
In my ongoing quest for a program/methodology I’ll stick with, I’m still intending to bodybuild and prudently strengthen my upper body while athleticising my legs and cardiovascular systems. I’m totally torn between a real, aka barbell, squat plus accessories day in my backyard or going all in with the leg press machine and walking lunges at Planet. The key is finding 1) what doesn’t hurt my hip 2) what I’ll consistently do and 3) what I can recover from.
Or I can take it a totally different direction. Each week, I can do two different upper body days,; one lower body day at Planet focusing on low rack Smith pulls, walking lunges, and leg presses; and two intensive cardio days (read: stepmill for a half-hour-plus is one of them.) What say ye-all?
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For legs, I’d squat and then do jumps, lunges, etc as part of conditioning. I say that and realize I’m not doing it…
Squats are still the king of hip extension in terms of athleticism. It mimics jumping and running well.
If you want to be athletic then you have to do athletic things like running, jumping, changing direction, etc. That will train your legs pretty well.
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