Barely any energy, this was even after I took the recommended serving size from that Superpump stuff. Went into the shoulder presses before lat machine this time, thank god, barely got through.
Usual band warm up, 8 mins cross trainer. Warm up was lacking too, a bench was finally free so did some YTW’s.
Some sort of deadlift (those bars just plain suck for Dl’s)
5 x 5 - 30kg
BB Push press
5 x 5 - 17.5kg (these felt pretty light, increasing next time)
KB single arm shoulder press (bell behind)
3 x 9 - 8kg
1 x 10 - 8kg (squeezed the last set out from somewhere)
KB shoulder press (bell up)
3 x 7 - 6kg
1 x 9 - 6kg
Lat Machine
1 x 12 - 8th pin (must’ve been 8th pin last time too)
1 x 10 - 9th pin
Tri press
2 x 10 - 5kg
Studio occupied again, so couldn’t get a swiss ball for jacknifes & back extensions, but ran out of energy and time anyway.
[quote]minimaltechno wrote:
Oh yeah, and walking 1.5 hours today & a swim at lunch, dragging. Eating some much needed pasta, been cutting the carbs but need some.[/quote]
I ate carbs today too.! My excuse is to prep for tomorrow.
[quote]minimaltechno wrote:
Oh yeah, and walking 1.5 hours today & a swim at lunch, dragging. Eating some much needed pasta, been cutting the carbs but need some.[/quote]
I ate carbs today too.! My excuse is to prep for tomorrow.
Long walk and a swim, ouch.[/quote]
Whatcha prepping for tomorrow, a game?
More pasta tonight, the resident chef made loads, enough for 3 meals. Energy still dragging, but no wonder had to go to work for awhile, on a Sat! So another 1.5 hour walk. Wouldn’t be so bad if it was a nice walk and if people would get out of my way.
Just taking stock of my progress…
Shoulder hasn’t been too bad, so it must like what I’m doing. Wish I could say the same for the ribs/back, but except that one night I had to sleep on my yoga block, the pain hasn’t stopped me from doing anything. Weight is increasing on some of the exercises, my own weight hasn’t decreased but one thing at a time I suppose. Multi-tasking doesn’t quite work for my body at the moment. Swimming just barely raises my heart rate, but the triceps/teres area gets tired quite easily still.
Tonight:
Not sure why but I hopped on the treadmill for a lite jog at the gym. Not bad considering I have not done any running/jogging for over a year. But I don’t think my ribs are supposed to hurt from it, after 10 mins felt like they were rubbing against each other.
Added in
3 x 10
Swiss ball jackknifes
Swiss ball back extensions but put the ball lower in the legs to try to reach the hammies.
Usual band warm up, but the band pull aparts, no money’s just didn’t feel 'em. Upper body a little sore & tight, doesn’t want to cooperate. Slept with yoga block & balls again.
8 min cross trainer
Goblet Squats
6 x 5 - 20kg DB
(Think I’ll stick with this weight for a bit, got a the butt wink on a few of them, might add in some FS later. Freaking hip flexors giving out to me)
Supersets 3 x 10 + 1x 12
KB swings - 16kg
KB backward lunge thrus - 8kg
(KB swings feel strong using hips to get the bell up, but something feels weak in the core when the bell goes down in the back. Anyway guess I’d better add more reps next time as the weight isn’t going anywhere.)
Step ups 5kg ea hand
2 x 10 (er nearly fell off the soft bench so left it at that)
Supersets
KB russian twists
2 x 10 - 8kg
Swiss ball leg curls w. bum squeeze
3 x 10
Reverse wrist curls
Oof, couldn’t do usual amount of reps, not sure if its because I was sitting to do them
15, 9, 7, 6 - 3kg
Farners walks
16kg ea hand
Tried to stretch out hip flexors, they won’t cooperate either, jacuzzi.
[quote]cavalier wrote:
How else do you do reverse wrist if not sitting?
[/quote]
Usually standing by the widowmakers, using the handrails as the 2 benches are always occupied.
Did yoga on Mon, my shoulder isn’t doing that great, but its getting better, better than my rib/back area. I’ve been neglecting any horizontal pressing because it bugs the shoulder and also tightens the chest area, but think I’m a little weaker in that area so need to do something.
Physio yesterday, the pain has been a bit worse these last few days, yesterday’s physio session with her actually didn’t make anything feel better. She dug into my ribs & diaphragm, I felt pain then some release but the release didn’t stay. She is also getting to be a bit more expensive. I don’t know maybe the other doc was right and I have something like chronic myofascial pain in the rib area. I’m seeing a rheumatologist next month (been on a long waiting list for this).
I’m just so tired now & feeling a little down, don’t want to do anything except crawl in a nice deep hole and stay there for awhile. Anyway I’m sure I’ll snap out of the pity part soon.
Thanks guys. Really I have progressed a bit more than I though a couple of months ago, the add boost just wants me to progress even faster.
Wed
600 metre swim, could have gone longer but then left rib started bugging.
Thurs
Very light swim, even Mr Jacuzzi couldn’t make me feel better, gave into to pain killers
Fri
Moderate swim, rib still buggy. I’m hoping to get in the gym tonight for something.
I’m going for a myofascial release treatment tomorrow, this particular physical therapist also is an oly & kettle bell instructor too, so hope he can understand how I really want to get back into it.
[quote]minimaltechno wrote:
Fri
Moderate swim, rib still buggy. I’m hoping to get in the gym tonight for something.
[/quote]
Hope it’s something good at the gym!
[quote]minimaltechno wrote:
I’m going for a myofascial release treatment tomorrow, this particular physical therapist also is an oly & kettle bell instructor too, so hope he can understand how I really want to get back into it.[/quote]
[quote]minimaltechno wrote:
I’m going for a myofascial release treatment tomorrow, this particular physical therapist also is an oly & kettle bell instructor too, so hope he can understand how I really want to get back into it.[/quote]
Hope that helps.
I’ve never had that done.[/quote]
Actually wound up not getting that done really. He had other ideas. He thinks my hip flexors are the biggest problem and affects my back. I’ve actually thought of that idea before. He also thinks my breathing is a problem, that I’m not breathing through the exercises correctly therefore I tense up even more. I do try to watch my breath but probably not enough, or not enough awareness. Anyway he did a few things do me, the most painful was digging into my hips. Hmm, I don’t think I’ve gotten my full run with the physio I’ve been seeing, but the hips angle could be the missing link. Can’t afford both of them though.
the hip flexors insert into the lower lumbar. so your hip flexors can screw up your lower back, for sure.
i’ve injured myself a couple times trying to release things that were tight in my lower back, though… i think i’ve figured it out now (avoiding focused work on lumbar and sticking to more general. i’m starting to dig around inside my pelvic bowl, though, and can get the hip flexors round there (sounds odd). everything is going swimmingly… till i rupture a kidney or something ahaha.
Hey Lexy! Don’t rupture anything, although if I do it might be my intestines, they seem to get in the way.
Yeah I’ll give it a shot, I mean I might as well add another professional on my list. I’m still not clear how the hip flexors can directly affect my T7 & T6, but I guess indirectly, my lower back doesn’t really bother me. I don’t quite have the head for detailed anatomy, but I’m trying to learn.
Sat did nothing, some stretching & reading about body shit.
Sun up at 630 till 1630, out doing 2 dives for the day. Very tiring but they were good dives, lots of fish. Just need to watch what I eat in between dives, the last barely fit in the wetsuit and its completely true, you can get sick through one’s regulator o_0
Mon, some stretching and movement work, a few bw squats & assisted pull ups.
Went swimming (sort of) at lunch but forgot my goggles & nose plug so I just messed around enjoying the water. Back in gym tonight but cutting back on a few exercises/sets/reps.
Keep plugging away. You will figure it out eventually. You may need to figure it out on your own though. Sometimes you need to go by feel, and you are the only one that can do that.
Diving sounds great. I have water envy. Leaves are turning here already and the only water around will be solid again by October the rate is cooling off.
Thanks, still plugging away. Maybe I need to think like some of my friends that go around with butterflies circling their heads all the time.
Anyhoo, I’ve decided to not go with any specific reps/sets for awhile, to just feel my way through the workout, kept forgetting to work on breath while doing these.
Cross trainer 5 mins (rib cage a bit rattley)
DB deadlifts
3x6 - 12kg ea
Push press
3x7 - 20kg
KB Lunges
??- 8kg
KB Backward lunges w/ pass thrus
2 x 20 - 8kg
Lat machine
1 x 8 - 8th pin
1 x 10 - 9th pin
Tri press up
2 x10 - 5kg (might try the 6’s next week)
Saw the therapist today, he tweaked my warm up, and stuff. Too tired to write about it now.
