Who You Jivin With That Cosmik Debris

Training Over 35 Lifter
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Hi cormhona! sea air did me good, I always get a sense of freedom out in the sea.
Farmerbrett, Cav does have a point though, that I nearly forgot when I was going to chance my arm with a dive. Don’t want to ruin my eustachian tube for the rest of my life and never be able to dive again.

Didn’t do much else on the trip, squeezed in some band work, tricep kickbacks, shoulder presses, band pull aparts, band around the knee squats & some crappy single leg dl’s with them. Only managed to do this thrice though.

Went to pilates, she had us using bands (once again), concentrating on keeping the ribs & hip bones inline. Over the holiday was actually doubting some of my exercise choices for single leg work, but we had to do some balance stuff and was very easy, which I can only attribute to the single leg work. So I’ll keep what I’ve been doing for another few weeks. But man I can’t wait to be able to hold an actual real heavy (relatively speaking) barbell again.

I also started making a list to clean up my diet, I won’t even mention what I ate today.

Very brief home workout since gym is closed:
-not quite inverted rows on the pull up bar (hiding in my overstuffed closet)
-assisted pull ups (need to lose weight for these)
-pull throughs with bodylastic band (boy these are crap on the eccentric movement)

222

Swimming is coming along very very well since I started back with the baby-weights-lifting, not sure if its just the strength or conditioning but probably both, 350 metres on the front crawl practically felt like nothing.
Will whine about sore back/ribs & pilates class later, trying to get my head/spine & eating habits together. But the gym has a facelift, still no squat rack, but we have BB’s up to 45kg (go on, and laugh). And more free weights

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More free weights is always good.

224

Yep moar weights good, but less space now.

Last pilates class made me spasm, think it was some extension stuff she had us do with a ball between our legs, yeah, a bit of a fluffy exercise that I probably don’t need to do. She did show me a modified-modified push up that I can do with my shoulder, as well as a modified plank. Anyway I think I’ll give classes a miss, was even thinking of going back to a personal trainer I had that rebuilt my shoulder, but right now I need to do only exercises that I can control and no what will bother me & what won’t.

The thing is when I’m doing any of the exercises I’m fine, its not till hours, maybe even a day later I spasm up. Went to physio, apparently my quadratus lumborum is NOT supposed to be tight and painful. My hip flexors are killing me, not sure what I did. But I think this physio is helping me.

Took it handy in gym, making sure nothing hurt, will add more in as the week progresses.

8 min cross trainer (my bunz did most of the work, the arms were just there for a ride)

Band warm up:
Wall slides
Pull aparts (front & back)
Money makers --thanks punnyguy
Pull downs
Single leg dl (just going to add these to warm up as want to start deadlifts next week, although with the new bars, they will be deficit deadlifts)

KB presses - 6kg
2 x 10
(one set with bell behind shoulder, the other set with holding the bell at the top)

KB Split squat - 12kg
2 x 10
(one set plain, the other with switch thrus)

TW (new bench has too many things in the way to do a Y)
1 x 10 1kg

5 minute tabatas on bike

225

Pilates yesterday (last class). Went ok. Anyway back to swimming at lunch times instead.
Every kind of hip flexor is aching.

Today:
Tried out a few very light deadlift, squat & pressing variations.

Squatzzz: Ribs no likey back squat, and this was with a 15kg load, so going to stick with front squats. Will have to clean the bar anyway when I get up to an ok weight, since no squat rack at gym.
Deadzzz: Not sure about regular deadlifts, wouldn’t mind sumos to get the butt, but might stick with clean style deadlifts for now, its just more familiar.
Push prezzz: felt ok on shoulder, so will add those too.

Did some Inverted rows, bugging left rib, but its probably because I can’t actually do a proper set up with the bar in the wardrobe.
Assisted pull ups felt much easier on the ribs, need to concentrate on scalps.

Swimming, lost count of lengths & then started to chit chat with diving club so, er so maybe only did 200 metres.

Food has been very good the last 3 days, although maybe one or two glass of wine that I didn’t need.

226

Band warm up:
Wall slides
Pull aparts (front & back)
Money makers
Single leg dl
Deep lunges
Forgot…Pull downs

Goblet Squats
5 x5 - 12kg

Front Squats
2 x 10 - 15kg

Supersets:

  1. KB Swings
    2 arms 1 x 10 - 8kg
    1 arm 1 x 10(ea) - 8kg
227

So what are the “Money Makers”?

228

[quote]cavalier wrote:
So what are the “Money Makers”?
[/quote]

I was thinking the same thing!

229

[quote]2busy wrote:

[quote]cavalier wrote:
So what are the “Money Makers”?
[/quote]

I was thinking the same thing![/quote]

Er you know what, maybe I don’t know its not the money maker, its supposed to be a shoulder exercise, I have no idea where I got it from. Never mind me, blush blush.

230

What happened to the rest of my last workout post… anyway to complete this (again)

Goblet Squats
5 x5 - 12kg

Front Squats
2 x 10 - 15kg

Supersets:
A. KB Swings
2 arms 1 x 10 - 8kg
1 arm 1 x 10(ea) - 8kg

B. Back lunge pass thrus
2 x 10 - 8kg

KB Russian Twist 6kg (flexors still tight)

Reverse Wrist curls
15, 10, 5, 5
Farmers walks (2) 16kg ea hand

Taking out front squats for the moment, back was at me, can’t tell if it was from Ikea hell as well.
Got in a long hip flexor stretch session.

Today after Ikea-hell, just went to jacuzzi for an hour. Quads are nice and sore, including a little sore in the bun.
Push presses tomorrow.

231

I haven’t gone to Ikea in years. Helped that I moved away from where there was one, lol.

Jacuzzi’s are great for sore muscles!

232

I wish I lived nearer civilization and a jacuzzi was convenient.

Have you videoed the money maker? I’m curious too now…

233

Eh, if the money maker was in a lower day, Id be curious too, haha JK

234

I am turing into my mother, she can never name stuff right, starts making up her own.
It’s actually the opposite of making money, it’s called the No Money exercise.

2busy, I hate Ikea, still have not put what was bought together. I have a feeling those boxes will be sitting there until next weekend.

Cormhona, yes it is very nice. The other day the jets were not working, my back was upset, and of course all I could think was, “first world problems”.

Up, haha that’s too funny. But don’t get me started on the dirty jokes, I tend to go overboard.

235

I’m going to be very very conservative on weights & sessions per week, so that I can have pretty much linear progress. Leaving any type of ego, the little I have, completely out.

Although one of the trainers at the gym was commenting on how many more ‘ladies’ weights we have now, er…yeah…(eye rolls)…told her I’m working up to big girls aka men’s weights, eventually.

8 min cross trainer

Band warm up:
Wall slides
Pull aparts (front & back)
Pull downs
No Money!!!
Single leg dl (extra 5 reps on left leg)
Deep lunges (stretching hips)

Push presses:
warm up - single arm KB 6kg - 1 x 5
BB (both arms of course)
1 x 5 - 10kg (too light)
3 x 5 -12.5kg

Superset:
A. Lat machine
2 x 10 (pause on bottom to feel lats)- 8th pin
B. Tricep presses
2 x 10 - 4kg

KB presses
A. With bell behind
2 x 8 - 6kg (these were harder than last time)
B. With bell straight up (for wrists)
2 x 8 - 6kg

Jackknifes on swiss ball
2 x 5 (something twinged on me)

15 minute hip flexor stretching, 20 mins jacuzzi.

236

I’m hitting the jacuzzi tonight at the gym. I have done enough cardio in the last two days to earn it.

Nice workout!

237

Your workout sounds more fun than mine, though Money maker’s did sound even more exciting. Jacknifes on a swiss ball is hard.

Does everyone have a jacuzzi? I have jacuzzi envy.

238

[quote]minimaltechno wrote:
I am turing into my mother, she can never name stuff right, starts making up her own.
[/quote]

LOL, it’s funny how that works. I’ve spent all of my life trying to not be like my dad. Yet, as the more recent years pass, I notice a lot of inescapable similarities arise. Pretty soon, I’ll be repeating the same story to the same people on a nearly daily basis. I’m not sure if it’s genetics or social conditioning, but it sucks :smiley:

239

[quote]minimaltechno wrote:
But don’t get me started on the dirty jokes, I tend to go overboard.[/quote]
Ha! I had the same question . . . what the hell is a money maker? So I was amused to read your response!

240

[quote]kpsnap wrote:

[quote]minimaltechno wrote:
But don’t get me started on the dirty jokes, I tend to go overboard.[/quote]
Ha! I had the same question . . . what the hell is a money maker? So I was amused to read your response![/quote]

Hey, kpspnap…the pressure is on for me to come up with a fitting exercise for the name now.
I’ll catch up later, work’s been crazy & have been waking up every night. Just need to log some stuff before I forget.

Tues
Light swimming, but the arms felt very very heavy, no DOMS but just heavy.

Usual band warm up, but with only 5 mins on cross trainer.

Lifting workout sucked, don’t like the exercises I picked, so instead of doing a A,B,C workouts, going to squeeze in some extra exercises just for an A.B.

Cl deadlifts
2 x 10 - 20kg
The bars SUCK!, can’t set the weight down, so not really starting from a dead position. No plates so nothing is the right height, no room with all the peeps to put the bar on two steps. Might try to do these on a weekend when there are less people.

Back row machine
(hate that machine never going near it again, it didn’t bother my shoulder but just not a replacement for doing DB rows)

Leg curls on ball
They are fine if supersetted with a tough exercise, but meh.

Skipped back extensions as it was twinging, but these I’m keeping

YW’s
1 x 10 1kg

Leg curls machine (again these are fine)
2 x 15 (with pause at bottom) - 8th pin

I think I did a couple of more exercises but anyway going to squeeze in the back extensions, leg curls & cl deadlifts to the other workouts, adding YTW’s to warm up.

Wed
Swimming in large pool, never even ran out of breath, feeling the strokes more in the lats so that’s a good thing.

Working late tomorrow