Oof have not done proper swimming in nearly 3 weeks, certainly felt it. 600 metres felt easy the last time. Not really out of breath but just feels hard. Oh well back at it.
Sad news, my old oly coach is probably going to have to fully retire, he is almost 87, carrying on like he is 60. Even though he is a stubborn bull headed old man and I know that there are other coaches out there, but not with his eye for detail on the lifts.
Ooo, got distracted with the warm up last night. Just noticed we got a decent barbell with so-so plates on it. So just tested that out, I can see a long wait for it when the gym is busy though. Tried a couple of power cleans & front squats, forgotten how to clean properly and my right shoulder does not want to help with whipping my arm/wrist around, that’s gotta be fixed one of these days. And not really much room in the gym to be doing any sort of oly lifts, even the deadlift was a bit crowded.
BB Clean style deadlift
3 x 8 - 40kg (easy enough)
BB Push press
1 x 2 30kg
(ok not quite ready for 30kg, but guess I’d better be upping the weight next time since I grinded out 2 reps)
Weighted lunges
4 x ?, alternated legs for 2 sets, then 1 leg the others. Left hip is still twingy, so didn’t go down too far.
Lat machine
2 x 10 - 10th pin
Tri press
2 x 10 - 6kg
KB shoulder press (bell behind)
2 x 10 - 8kg (tried the next one up of 12kg, no go)
Leg curl
2 x 11 - 10th pin
Damn forgot wrists again!
Bike tabata 4 mins
20 secs go-go, 10 secs slow-mo
Today’s lunch time swim felt a bit better.
Great on the bike, I could only get 10 sec speed drills yesterday, but some days are like that. I got my spin bike for so cheap, but along with cheap no bell ringing features. I only had the tight/sore whatever you call it for a few months after a heavy sumo dead session, that was the worst (well next to leg thing), not sure how you manage with a wonky hip. I love going to the gym with the KBs there, shoulder pressing with the bell, with the balance and control takes it up a notch. Good work miss!
Thanks UP. I started to squeeze my bum with doing the KB presses to gain better stability, that seems to help. I’ll get that 12kg up at some stage, just wish they didn’t have so big a jump, but the 8kg are starting to feel too easy, getting lazy.
Meh this dieting is for the birds, its bringing back some old issues of mine, going to take my zeal down a notch get a better balance. Bah at work today and nothing is going right, hate computers!
[quote]minimaltechno wrote:
Thanks UP. I started to squeeze my bum with doing the KB presses to gain better stability, that seems to help. I’ll get that 12kg up at some stage, just wish they didn’t have so big a jump, but the 8kg are starting to feel too easy, getting lazy.
Meh this dieting is for the birds, its bringing back some old issues of mine, going to take my zeal down a notch get a better balance. Bah at work today and nothing is going right, hate computers![/quote]
Use fresh bits in the computer. 
Do you use computer as a tool, or is your work actually computers?
Have to have some “bah” days to appreciate the great ones!
Shouldn’t the computers just be smart enough by now to know what I want and just do it!
The bane of my work-life is programming, but I’m not a “programmer”. I just do fixes here & there, I do have to maintain and make changes to our systems. My main focus is supposed to be our clients and our databases, which often conflict with each other as it is, then you throw in this stupid coding crap. I struggle with programming though as it has never come naturally to me. Anyway that’s enough shop talk for me…better get back to it, looks like I’ll miss the gym today.
But I think I know why I twinged my hip, I don’t think my hip was square enough, my foot probably landed with my toe pointed too far out. Must keep awareness of this. Live & learn.
[quote]minimaltechno wrote:
Shouldn’t the computers just be smart enough by now to know what I want and just do it!
The bane of my work-life is programming, but I’m not a “programmer”. I just do fixes here & there, I do have to maintain and make changes to our systems. My main focus is supposed to be our clients and our databases, which often conflict with each other as it is, then you throw in this stupid coding crap. I struggle with programming though as it has never come naturally to me. Anyway that’s enough shop talk for me…better get back to it, looks like I’ll miss the gym today.
But I think I know why I twinged my hip, I don’t think my hip was square enough, my foot probably landed with my toe pointed too far out. Must keep awareness of this. Live & learn. [/quote]
Hope you hip feels better.
Some humor for you
[quote]minimaltechno wrote:
Sad news, my old oly coach is probably going to have to fully retire, he is almost 87, carrying on like he is 60. Even though he is a stubborn bull headed old man and I know that there are other coaches out there, but not with his eye for detail on the lifts. [/quote]
87. Wow. My coach is almost 74. I worry about losing him. So I can relate.
2busy, ha thanks, yes funny but true.
Ksnap, yeah it was in the back of my mind all this time I’ve been trying to put myself back together again. The saddest part though is it is not his choice, he is house bound for who knows how long & he’s on a waiting list not to be seen till January for his hip.
Damn hips again. Still I hope to be as nimble as him at that age, he’s never had an injury really through all his decades of training.
Todays workout felt nice once I got going, it was the get going part that was the hardest.
Usual warm up, kept shoes on for the single dl though, meh.
Weighted lunges
4 x 10, alternated legs for 2 sets, then 1 leg the others. Have to concentrate on keeping the correct form for these, seems almost as hard as snatching for my brain at this stage.
BB Clean style deadlift
3 x 8 - 40kg
KB Single arm Push press (thought they had a 22.5kg bar but no go, not ready for the 25kg just yet)
2 x 8 - 12kg
Lat machine
1 x 10 - 10th pin
1 x 8 - 11th pin
Tri press (again snatch grip width)
2 x 8 - 7kg (the first one did not want to go up, but then I remembered to squeeze the bum & stabilise the hips, after that felt really strong with them)
Leg curl machine (why do I feel like I have to go to the bathroom with these?)
3 x 8 - 12th pin
Reverse wrist thingies (ugh can’t remember name)
12, 9, 6 - 4kg
2 rounds of Bike tabata 4 mins, with 4 minute slow in between
20 secs go-go, 10 secs slow-mo (last round very very weak, needed better music too)
Stretches with emphasis on stretching with hip stabilising rather than just stretching the hip flexors.
Was mobbed at the jacuzzi, didn’t know they could fit so many in it.
Sternum is all tight again.
Went swimming & it felt fine while in the water. I’ve added back the kicks while swimming, as my heart rate was going no where just using arms. Although my tris & teres muscles get tired before the rest of me does.
Do a nice easy lift tonight, concentrating on breath. Have not been sleeping well either. Lost 2kg of weight but I think its mostly water as I was quite bloated when I weighed myself last week.
I did some hang cleans at the gym with the 20kg oly bar. Won’t be any room to do them with plates on it. My technique of course needs some work, arms were not whippy enough.
Did a warm up at home again waiting for laundry, anyway too tired to type workout, have to go clean kitchen before bed.
Warm up at home consisted of assisted pull ups, rear lunges, hip thrusts (with foam roller on upper back to save it), usual band shoulder stuff, modified assisted pistol squats.
Cross trainer 5 mins
20kg bar Complex - 3 rounds:
5 - hang cleans
5 - front squats
5 - push presses
Rear lunges
3 x 10 - 20kg
Lat machine
1 x 10 - 10th pin
1 x 8 - 11th pin
Tris the original way
2 x 10 - 7kg
Leg curls
2 x 6 - 12th pin
4 min Bike tabatas (only time for one round)
Farmers walks 16kg (tried left side only on some)
Not enough time in jacuzzi
There’s never enough time in the jacuzzi.
And someone should be bringing drinks to you while your in it.
Sleeping getting any better?
Foam roller under shoulders for Hip Thrusts hmm, I know its only a warm up, but how are you doing them?
2busy, mmm champagne while in the jacuzzi sounds nice, right after a massage too.
nah sleep still off, woke at 2am. Was looking at the Z12 stuff. I put in an order for some of the supps on this site but my friend is taking her time sending it to me from America. So if I ordered some might not be till Xmas till I got it. Might look for some local stuff like that though. But I think its more respiratory system waking me up, and then cut shut off brain.
Up, er yeah it was sort of by accident. Try thinking of it like doing it where the bench in supporting the shoulders, and it is a hard foam roller and I start with my hips high. I was just making stuff up at home, like my so-called pistol squats are off the edge of my bed frame near the pull up bar in my wardrobe for support.
The brat in me didn’t want to go to the big pool on Wed. Had a terrible sleep that night too. A few peeps at work were sick, so woke up feeling like maybe I was getting sick or maybe it was allergies, so took it easy downing some pineapple juice, ginger, garlic, chili & honey. Allergy pills for good measure, on Friday woke up feeling fine so did a nice swim at lunch time.
I’m sneezing like crazy again with post nasal drip though, think its allergies.
Went to see the hip-physical therapist. He ran some sort of current thing through me while treating my ribcage. Not sure about the current thing, sounded like a bunch of pseudo science to me. I thought it was going to be some super-duper TENS machine, but wasn’t. Anyway he doesn’t think there is much wrong, except the constant pain that has been with me for over 1.5 years now. Gave me some breathing exercises to concentrate on moving the lower ribs while keeping the chest still.
Usual warm up, added in some YTWL’s
Cross trainer 5 mins
KB single arm push press
3 x 8 -12kg
DB deadlifts
3 x 8 - 18kg ea (lost on 2nd set)
20kg bar Complex - 3 rounds:
5 - hang cleans
5 - push presses
5 - front squats
–took a rest here to go to bathroom–
Rear lunges
3 x 10 - 20kg (2nd set again lost concentration)
Lat machine
1 x 10 - 10th pin
1 x 10 - 11th pin (barely squeezed the last 2 in)
Tris the original way
2 x 10 - 7kg
Leg curls
2 x 10 - 12th pin (a long enough rest to get in the last 2 reps)
4 min Bike tabatas
Reverse wrist curls - 4kg
12, 9, 6
Didn’t realise how hard it is to take a picture of oneself. Went clothes shopping (hate shopping) and the mirror held two surprises for me.
The pic is slighty washed out so I don’t look as flabby as I am but also definition is lacking.
[photo]39291[/photo]
[quote]minimaltechno wrote:
Didn’t realise how hard it is to take a picture of oneself. Went clothes shopping (hate shopping) and the mirror held two surprises for me.
The pic is slighty washed out so I don’t look as flabby as I am but also definition is lacking.
[photo]39291[/photo]
[/quote]
You don’t look flabby to me. Good body lines, definition very visable in the Delts, Rhombs, Traps and Lats.
Very nice.
I dont see flabby either. I do see a very nice, curvy back taper & caps on dem dar shoulders.