Who You Jivin With That Cosmik Debris

Training Over 35 Lifter
281

Hey Ksnap. Yes I’m going to be working on hips for a good while. They need a fixing no matter what, but they are holding me back.
I had a good session with this guy yesterday. He talks ALOT but I can deal. We tweaked my warm up and my new best friends are going to be rear lunges!

So warm up tweak as follows, its a bit long but I need to remember this stuff…
Nixing the wall slides for now, need more stability in hips as they crunch my left ribs.

Band pull aparts & No moneys, same just need to keep right shoulder down & scalps retracted a bit more, and to squeeze my bum to open/stabalise my hips more.

Single leg dl’s, he laughed at my use of a band. Just using light weights. Cues are, keep chest up but ribs down (my new mantra) and remember to breathe!

Took a bit of tweaking around on the lunges, first few were meh as he cued me on little things. Basically I’ll be doing warm up lunges, weighted lunges & stretchy lunges to strengthen the bum and stretch out the hip flexors.

Lunges, it felt like lots of changes for me on this one. Basically I am to break each lunge into 4 parts, again remembering to breathe in on steps 1, 3 and breathe out 2, 4

  1. step leg further back, keeping chest up and no back arching what so ever.
  2. keep weight even between feet, less on front leg, squeeze the hell out of the glute, soften knee to go down instead of thinking go down, again no back involved. as a warm up, don’t go all the way down at first, but gradually go down after each lunge
  3. step foot front, no back
  4. step all the way thru making sure my pelvic bone is pointing up, and again squeeze the hell out of my bum.

He then put a 20kg bar on my back, er not sure about that, I can handle weight on the front but back still a bit twingy, but I went through with it. He said everything changed for some perfect reps as soon as the bar was on my back and I remembered to breathe through each step.

282

Todays workout putting the squeeziness in the bum…

New warm up, forgot to mention that I have to concentrate on keeping hips square on the single dl’s as I tend to flare out the raised leg.

DB dl’s
3 x 10 - 14kg ea

Push press
3 x 7 - 20kg
Last set meh, my traps are a bit achey, I think from the bar on my back yesterday, will need to work on that, as its been over a 1.5 yrs since I had a bar on it.

Weighted lunges
3 x ? - 10kg
I just concentrated on the form and doing reps until the form broke down enough

Lat machine
1 x 10 - 9th pin
1 x 8 - 10th pin (last 2 were hard)

Tri press
2 x 10 - 5kg

KB lunge with pass thrus (Cardio for me now)
2 x 25 ea leg - 8kg
I changed these a bit too, or well at least my cues. Made sure to squeeze my back bum as well, keeping chest up, ea lunge ending with squeezy bum and upward tilted pelvic. I like these as cardio though, might add another set.

KB shoulder press (Bell behind)
2 x 10 - 8kg
Last set I basically squeezed my bum (yes again), and flared my hips out a bit, I think it made the set feel stronger. Probably should do this for any type of standing exercise that I can.

Reverse wrist curl
12, 8, 5, 3 - 4kg. Left wrist barely made the last set

Farmers walks
16kg ea,
actually one had a bit wider handle so I used that for left hand.

Lunge stretches, pointing hip towards foot in front, pulsing bum to get more hip flexor release, some other stretching.

Jacuzzi, and more exercise typing all this shit up

283

Bum squeezing can be fun!

You did a lot in the last work out.

284

[quote]2busy wrote:
Bum squeezing can be fun!

You did a lot in the last work out.[/quote]

Was it alot didn’t feel too bad, then again I had 4 cups of coffee that day. Not to mention I was very productive outside of the gym too.

Went to a Feldenkrais workshop, the classes at lunch have moved so have not been to one in over 2 months or so. She had us do stuff, I always find it difficult to explain what the hell goes on in those classes. And I’m not sure of other teachers but any videos I have watched don’t quite look like they are teaching in the slow controlled manner that she does, some of the movements look a bit more forced than she has us do.

Still trying to work on hip thrusts but without using the back, finding it difficult. Putting a bar on the hips helps a little??

285

Saw rheumy dr, she thinks it might be my rib cartilage, she didn’t specifically say costochondritis but I’ve thought about it. Also might have some unrelated gastric issues to accompany the pain on the left side as well. Anyway gave 11 vials of blood today for testing, scheduled to get an examine from their physio, and an isotope scan over the next 2 months as well, then she send me to a pain specialist.

Still going to work on the hips as that IS a definite problem, going to get in a workout tonight & a good long swim tomorrow. Then we are off for a diving weekend away, yay!

286

Looks like you are getting a lot done in the gym!

11 vials of blood…did you have any left?

I have a book on Feldenkrais somewhere (I’m enough of a hoarder I assume I still have it). A kung fu instructor I had back in uni was into it. I never understood it myself, but I think it is partially because he didn’t really either.

287

For hip thrusts, just put a dumbbell there. Gotta have lots of bum squeezing.

288

[quote]corrmhona wrote:
Looks like you are getting a lot done in the gym!

11 vials of blood…did you have any left?

I have a book on Feldenkrais somewhere (I’m enough of a hoarder I assume I still have it). A kung fu instructor I had back in uni was into it. I never understood it myself, but I think it is partially because he didn’t really either.[/quote]

I was actually lucky, they usually have a hard time getting the vein and keeping the needle in, a few times I had them spend 10 mins poking around my arms, while I’m not usually sqeemish about things like that, it was uncomfortable getting poked all the time.

289

[quote]cavalier wrote:
For hip thrusts, just put a dumbbell there. Gotta have lots of bum squeezing.
[/quote]

I seem to be able to not use my back when doing single leg thrusts, I’ll stick with that for now.

No body/mind connection on this workout, probably should have ate more today. Things just felt off.

DB dl’s
3 x 10 - 16kg ea

DB Push press
3 x 7 - 10kg (some f-er took the 20kg bar and just left it in the middle of the room!)

Weighted lunges
3 x ? - 12…5 kg

Lat machine
1 x 8- 8th pin
1 x 10 - 10th pin

Tri press
2 x 10 - 5kg

KB lunge with pass thrus (Cardio for me now)
2 x 25 ea leg - 8kg

KB shoulder press (Bell behind)
2 x 10 - 8kg

Lunge stretches
Jacuzzi, and waiting for 20 mins to get a towel.

290

[quote]minimaltechno wrote:

it was uncomfortable getting poked all the time. [/quote]

I managed to keep quiet during the bum squeezing, but if you keep giving me straight lines like that… :wink:

Costochondritis looks like a pain. I get in trouble if I quote technical terms with my doctors…

You seem to be pushing on OK though. Hopefully they have something for you soon.

291

Had a lovely weekend, did 3 wreck dives, lots of fishies! Tired anyway today, long days.
So I’ve decided to lose some weight, there I’ve said, its out there, guess now I have to follow through. S’pose a plan is needed, been awhile since I’ve done any dieting. We are going away to some thermal baths in for relaxation and it seems to help all the aches and pains. Not for a few weeks so guess I’ll be cliche and strive to lose weight for the trip. I’ll add in some cardio too.

292

I guess we will have to hold you to it :wink:

Do you ice along with the spa? I actually have been thinking if i should be doing some icing along with this new heat attack Ive been doing.

293

[quote]minimaltechno wrote:
Had a lovely weekend, did 3 wreck dives, lots of fishies! Tired anyway today, long days.
So I’ve decided to lose some weight, there I’ve said, its out there, guess now I have to follow through. S’pose a plan is needed, been awhile since I’ve done any dieting. We are going away to some thermal baths in for relaxation and it seems to help all the aches and pains. Not for a few weeks so guess I’ll be cliche and strive to lose weight for the trip. I’ll add in some cardio too.[/quote]

Diving sounds fun.

I hope to try it someday.

I never label it dieting, just body redesign, lol.

294

[quote]Up wrote:
I guess we will have to hold you to it :wink:

Do you ice along with the spa? I actually have been thinking if I should be doing some icing along with this new heat attack Ive been doing.

[/quote]

Don’t use actual ice, but there is a cold bath there. Had fun with that the last time, it was a great head rush soaking in hot water, then submerging myself in freezing water, think I cycled it about 10 times.

2busy, ok not dieting but not exactly body redesign either, that’s a whole 'nother big project to tackle later. This will just be a quick fixer upper for now.

295

Just like being a home owner, renovating the body will never end.

296

Going to focus more on cutting out the carbs, and more protein intake. Actually got a good enough protein powder to take at work as sometimes it is too easy to skip a meal during the day especially when rushing to pool and meetings, this way no excuse & its got 40 grams of protein with little carbs.

Did warm up at home waiting for the laundry, added in some assisted pull ups.

Weighted lunges (did these first, then I pulled something on the left hip, not sure what but had to stop)
3 x ? - 12…5 kg

DB dl’s (left wrist felt weak)
3 x 8 - 16kg ea

BB Push press
3 x 7 - 20kg

Lat machine
1 x 10- 10th pin
1 x 8 - 10th pin

Tri press
2 x 8 - 6kg

KB lunge with pass thrus (Cardio for me now)
1 x nope, still not sure what I did to hip, doesn’t hurt unless I try to lunge

KB shoulder press (Bell behind)
2 x 8 - 8kg

KB single arm swing
2 x 10 ea hand - 8kg

Damn, forgot the wrist exercise. Hope the hip is better tomorrow, its not killing me, might need to foam it.

297

I hate hips. I really do. There is no way to get in there and force it to be better when it is not working right.

298

Doesn’t going back & forth from hot to cold water do nasty things to your blood pressure, or something? Sounds like something that would my heart throw up the white flag.

299

Alternating hot and cold is quite good. I can’t remember if it’s contraindicated for different blood/heart issues (probably - get the doctor’s permission). When in the hot, it brings the blood to the limbs and skin surface, then in the cold contract and recede to the torso. This alternation helps move waste through the lymphatic system which is passive and relies on the contraction/relaxation process of muscles and blood vessels. Waste removal obviously helps with recovery.

300

cormhona, yeah its not feeling too bad, good thing tonight is big pool swim night, hopefully fine for Thurs lifting.

cav & ci, I think maybe you are both right. My blood pressure, is fine but perhaps I wouldn’t suggest my mother doing it. And my circulation has always been crap so I find it helps.

Forgot to add 3 x 10 leg curl machine 10th pin last night. Felt like I got a good ham pump from it.

I’m actually not too sure about adding in extra cardio since I’m restricting foods, I already walk to work and will be going back to swimming. Best use the rest of my exercise time & energy on the weights, maybe an extra complex? Putting in a little bit of extra planning in the mornings & before bed time to prep some protein foods for dinner. The “resident chef” likes the carbs a bit too much.