Who You Jivin With That Cosmik Debris

Training Over 35 Lifter
201

Had a little confrontational incident on the way to the gym, nothing really major thankfully, but was glad to get in my little gym bubble mindset, even had the studio part to myself for most of the exercises. Ribs did not like it when I tried to do ab rollouts, not one bit.
Supersets:
1st
4 x 10 walking lunges - 4kg
4 x 10 KB single leg deadliest - 12kg

2nd
4 x 10 KB swings - 12kg (oof)
4 x 10 Jump squats (got nice and low on these)

3rd
2 x 10 single leg curls foot on ball
2 x 10 glute bridges

4th
(first set couldn’t get my legs to work)
1 x 5 + 1 x 10 KB backward lunges w/ hand under - 8kg
1 x 5 + 1 x 10 KB split squats

4 x 12 machine leg curls 8th pin (with lots of rests in between sets)

7 minute walk on treadmill for cool down. Jacuzzi broke, but went in jets for a little bit

202

Oh my bunz! Didn’t sleep well last night, stupid back. Think I need to do pre-bed yoga and some magnesium oil.
Had to take a nap before gym, and some aspirin & caffeine.

Cross trainer 8 mins, was hard to get into it.
Wall slides, tennis ball rolls, band pull aparts, etc

Ok I tried these again but they really bug my right shoulder so stopped
Chest Flys
1 x 8 5kg
1x 5 3kg
DB Rows
1 x 5 8kg
1 x 2 5kg

Ok on to real workout
2 x 15 Bicep curls 5kg
2 x 20 KB Russian twists 8kg
2 x 20 Bench step ups 4kg
2 x 15 KB swings 12kg
2 x 10 KB press up 12kg
2 x 15 KB single arm press up 6kg
(oof these are great, I can feel my self all shakey without being hurty)
Tricep kickbacks 1 X 15 3kg, 1 x 8 5kg
(don’t know why my left tricep is weaker on this exercise, but a tricep press my right one is)
4 min bike tabata, really ran out of gas/petrol into 2 mins of this.

Stretches on big yoga ball, getting the ribs open, 30 minute jacuzzi.

203

I really would love & need to do some inverted rows & face pulls for this shoulder thing!! Can’t see anywhere in gym where I can do this, might be able to make something for facepulls at home.

204

[quote]minimaltechno wrote:
I really would love & need to do some inverted rows & face pulls for this shoulder thing!! Can’t see anywhere in gym where I can do this, might be able to make something for facepulls at home.[/quote]

No squat racks at the gym for inverted rows?

Can you find some bands?

Even bungie cords at home can be used for face pulls.

205

Inverted rows - that’s what they’re called! On another site, someone was asking if Smith machines had any use at all, and I said you could use them for easy pullups, but couldn’t remember what they were called. You DO have a Smith, right? Just set bar at whatever height, get underneath, grab, and pull.

206

Hiya fellas!
No its a very crappy lame poxy gym. No smith machine, no squat rack, except for the hydro area & the fact that no one bothers you. I used to belong to that gym years ago, but found an actual real gym (or well lifting club w/ oly lifting) that I plan to go back to. They do have this one squat machine that you hold with your hands or some shit like that, its so useless couldn’t even find a picture of one on the internet.
Thanks for the info, I actually think I can rig something up for facepulls at home, got some bands with handles, and can do a somewhat inverted row on it, its not quite stable, but it’ll do for now.

Did some pre-bed yoga the last two nights, had some relatives out of country stuff to do last night (no jacuzzi for me), but I’m still tired even though I think I’ve been eating enough.

Went to physio yesterday too, she made me do some rib filling lung exercises. She thinks that my rib area, especially my left side is compressing and that I need to work on opening the space. She thinks that there is something there rubbing or bothering a nerve, even though the MRI didn’t show anything, but it makes sense to me. More sense then most of the stuff I’ve been told over the last year and a half.

Signed up for pilates, just 4 classes this month.

207

pre workout smoothie cucumber, spinach, dates, oats, etc, coconut oil makes it kind of funny

took it down a bit, trying to practice keeping my ribcage in line with my hips as the pilates instructor suggested today. she seems very aware, even had me adjust myself to account for some of my hypermobility which i never mentioned to her.

cross trainer, band pull aparts, pec stretch, stupid mp3 player died, that’ll learn me not to plug it in.

lat machine
2 x 12 8th pin

split squats
2 x 12 - kb 12kg (starting not like doing these, so i guess i’d better do more)

oh kb press
2 x 12 kg (ok a bit awkward to keep ribcage in line)

single leg dl
2 x 6 - kb 12kg (hmm , left outer hip didn’t like it, might have to take it down and do it with no shoes on)

kb russian twists
2 x 10 - stupid 8kg kb was gone, so only 6kg

single arm shoulder press
2 x 12 - 6kg (aint ready for that 8kg yet, had to keep re-adjusting my ribcage, didn’t realise how much it moved before)

kb swings (snappy hips & squeezy bum)
2 x 15 12kg double arm
1 x 10 6kg single arm (using my other hand to feel if my ribcage was inline)

tricep presses
no weights, tried for 5kg, only got out 8 reps (time was a ticking anyway if i wanted to get in jacuzzi)

leg curl machine
2 x 12 (with hold at bottom, very burny) - 8th pin

a few stretches on ball, jacuzzi for only 15 mins.

208

Meh sick, wouldn’t be so bad but I’m supposed to be going away next week for week long diving. Can’t dive with a plugged nose. Woke up from back pain last night too, so the lack of sleep didn’t help anything.

Anyway the walk to the pool took me twice as long, seem to get winded pretty quickly. Only did a few lengths but even though I felt like crap the couple lengths I did felt easy enough, can’t wait to see what they feel like healthy.

No gym tomorrow like I planned, firstly I need to recover and 2ndly I don’t like spreading my germs around. Hoping to get a workout Friday, even if its just legs.

209

Hope you feel better!

210

[quote]minimaltechno wrote:
I really would love & need to do some inverted rows & face pulls for this shoulder thing!! Can’t see anywhere in gym where I can do this, might be able to make something for facepulls at home.[/quote]

When I didn’t have my pulley machine set up I’d do face pulls with those elasticated luggage strappy things with hooks on the end (can’t think of the right name). Hook them around something sturdy and they work quite well. You can double them up if you need more tension, I use them for pullaparts too.

Make sure they don’t ping off though, you don’t want to lose an eye. Seems like your eyesight is all you have going for you right now!! (winky face)

211

[quote]FarmerBrett wrote:

When I didn’t have my pulley machine set up I’d do face pulls with those elasticated luggage strappy things with hooks on the end (can’t think of the right name). Hook them around something sturdy and they work quite well. You can double them up if you need more tension, I use them for pullaparts too.
[/quote]

Bungee cord?

212

[quote]2busy wrote:
Hope you feel better![/quote]

Thanks I’m getting there. Was able to try to put the home back in order, can’t cope with messy anymore since I got this stupid back problem. Don’t know it just heightened my anxiety about mess since last year.

213

[quote]FarmerBrett wrote:

Make sure they don’t ping off though, you don’t want to lose an eye. Seems like your eyesight is all you have going for you right now!! (winky face)[/quote]

That certainly made me laugh just when I needed to! Yeah don’t want to damage any more body parts.

214

[quote]Wiex wrote:

[quote]FarmerBrett wrote:

When I didn’t have my pulley machine set up I’d do face pulls with those elasticated luggage strappy things with hooks on the end (can’t think of the right name). Hook them around something sturdy and they work quite well. You can double them up if you need more tension, I use them for pullaparts too.
[/quote]

Bungee cord?[/quote]

Hi Wiex! Actually turns out my gym is closed the week after I come back, so I just got some bodylastic bands. Only really have one solid door to hook it on though, but should be fun to be creative to come up with some exercises to do in small space.

Anyhoo I’m off to pack and all that fun stuff, hope this poxy cold goes away for me to dive.

215

Hope you’re feeling better and have some awesome diving!

216

I Look forward to hearing about the Dive/s …hope your feeling better!

217

2592×1936 926 KB

No diving for me, ah well. I thought about it alot, but after I jumped off the pier with the kids and nearly blew my eardrum out, I figured I’d leave well enough alone.

Got in a few snorkels though, in places where its normally too rough too, but the waters were calm this week. Couldn’t ask for better weather too. Here are some friends we made…

218

Hope the sea air helps you out. It’s beautiful even if you can’t dive in it. Summer vacation colds are the worst…

219

Ugh, the last time I went down far enough to make the eardrums buzz, it sparked off an earwax problem for the rest of my life.

Hmm, that was kinda a downer, wasn’t it? Hope you enjoyed yourself.

220

[quote]cavalier wrote:
Ugh, the last time I went down far enough to make the eardrums buzz, it sparked off an earwax problem for the rest of my life.

Hmm, that was kinda a downer, wasn’t it? Hope you enjoyed yourself.
[/quote]

You old silver tongued devil Cav, always charming the ladies with your ear wax stories!