When I was throwing I would do protein powder mocha…coffee and chocolate protein powder. My workmates at the time called it coffudding, because it was thick like pudding.
Was that Chai seeds or Chia seeds? My wife is eating chia a lot, but I drink chai with breakfast on the weekends.
Good luck with the PT!
Ha, ok ya caught me, it’s actually chia seeds :-/
Slighty different warm up,
Stepper with arm swingy thing - 5 mins (not sure if my hip liked it though, must ask about that tomorrow)
Extra set of band face pulls
4 pt Lunges
Those hurdle leg raise things (need to find out name)
single leg dl - 7kg db ea
Supersets (a bit hard on the back though)
BB rear lunges
2 x?- 25kg
Good mornings
2 x10 - 25kg
DB Deadlifts
2 x 10 - 20kg ea (mmm running out of energy)
AND A NICE SURPRISE, as I’ve been push pressing this, but I got it up all with my upper body, no momentum needed.
KB shoulder press
2 x 5 - 12KG
BB Push press (these were a bit harder after the above)
2 x 10 - 25kg
Tri Press up
2 x 10 - 8kg
Lat Machine
2 x 10 - 11th pin
KB Goblet Squat (I felt more in control of the bunz here)
2 x 10 - 12kg
Leg Curl Machine
2 x 12 - 12th pin
Reverse wrist curl
10, 5, 3 - 5kg (meh)
4 min bike tabatas
er I could’ve gone harder but my nose kept getting all bunged up still
Jacuzzi
Nnn, hips and knees are very cranky now though
[quote]minimaltechno wrote:
Cross trainer 10 mins (really felt the thoracic area becoming a bit looser)
KB Shoulder press (found this interesting for my shoulder instead of doing a DB press…
Had to break up the reps differently for each arm
Left side
2 x 10 - 6kg
Right side
4 x 5 - 6kg
[/quote]
Anyhoo happy about 12kg shoulder press since the above was back in june 16th
Lot’s of work. Cool.
Didn’t mean to catch you out, but I like chai more than chia so I was hoping…
Nice work lady, it feels good to be seeing progress, doesnt it?!!
ha on chia seeds, I dunno, arent they supposed to be pretty amazing as far as nutrition, but they soak up a ton of water ? If I use chia seeds, I soak them in a mason jar, it makes like a goo, but i worry it will dehydrate me? Maybe Im miss understanding the 9X absorption thing? But once you eat them it has to suck up fluid from where? Anyway…
hope the buggery business clears up soon 
edit or is it - oh forget it… spell check keeps changing my funny 
Good job on the shoulder progress.
Here’s some Oz Noy for ya. Hey, John Medeski is on organ. Yeah!
Thanks, put a smile on my face! Would love to see this live.
So, PT or whatever we’ll call him, is pleased with my progress, he said hips feel looser, although they still feel tight to me. But legs feel like they are tightening in both senses of the word, think I need to add back in some yoga, its been ages since I’ve done any. Walking too much just aggravates things though.
Glutes still need a bit of work but they are coming on. According to PT my right one has less tone & hip is tighter, so even though it doesn’t quite feel weaker too me, it probably is. He had me try the twisty rows by squatting, when we got up to 10kg kb, ribs started at me. But once he squeezed the hips together it was fine, thus confirming pelvic region still needs quite a bit of work for stabalising.
Anyway was thinking of the below for some new exercises, some inspired by my session, others because still need to concentrate on single leg exercises
Warmup: no moneys, face pulls, light weight 4pt lunges & light goblet squats
Legs: one legged good mornings, single leg deadlift (w/ BB) & front squats
Upper: kb twisty rows (that he showed me) & kb shoulder press
KB circuit called the bear, but with some modifications for me.
Not sure what to do for triceps, kick backs & dips bother my shoulder. I miss having a thick rope for tricep push downs, my tris really grew using that. Hmmmmm
Going to start conservative with front squats
Thankfully I was not working today. Woke up with headache & ribs were at me since last night. Did that posture yoga youtube vid, and some psaos poking & stretching. Calmed things down enough, but then woke up too early this morning. Did more stretching in bed, fell back asleep, ate something, went to gym with headache, but I was planning on taking things lightly anyway to see about this new set up.
Warm up
cross trainer, on the lowest setting as things just didn’t feel right
face pulls, no moneys, 15kg lunges, 8kg goblet squats (throbby head so form may not have been great)
Front Squats w/ fingers splayed (apparently gives more stability)
1 x 10 15kg (want to focus on form & make straight progression so starting light
KB shoulder press
1 x 4 - 12kg (left side, was not as strong as last time)
1 x 5 - 12kg
PT wants me to do them with elbow close in, but it changes that exercise where I don’t feel it in the back of the shoulder as much, so just going to work up to 10 reps for 2
sets on the 12kg then I’ll do it his way.
KB twist rows
So I start with thumb in towards body, then as I row up, thumb moves outwards.
squatting 1 x 10 - 6kg
on bench 1 x 10 - 6kg
One legged Good mornings
1 x 10 - 15kg
er, again changes the exercise a bit too much, so might go back to normal good mornings but do 1 set of single leg
Single leg deadlift
barbell doesn’t work with this, can’t get enough glute pinch at the end of the exercise.
1 x 10 - DBs 10kg ea
might only do 1 set of singles too, as using both legs I can go much heavier and work on my grip
KB Bear circuit (well sort of, can’t remember everything he said to do so emailed him)
He gave some of those arm bands for KB’s (& for free)
6 kg ea
Cleans
Press
Push press
Squat
Deadlift
Twisty rows?
Again not sure about order and flow, but did some until the headache got the better of me. After my thermal baths trip might try some of his KB classes though.
Spent an hour in the hydrotherapy area, headache still here 
Yay on shoulder press!
Thanks Cav. I would like to say tonight’s workout was just as motivating but I would be lying through my teeth. The only good thing I can say about it, is that I showed up.
Stupid ribs, I know that flare ups are part of recovery but they suck balls. Went swimming at lunch and they were bothering me. So of course tonight’s workout was depressing in a weird way. Normally the endorphins kick in, I got some sweat on, but meh. Wouldn’t be too bad but had that stupid headache for Sunday’s workout. Anyway going on a little holiday in the thermal baths in 2 days, so hopefully that will reset everything (body & attitude).
Warm up
5 min cross trainer, face pulls, rear lunges
DB Dl’s
2 x 10 - 20kg ea
DB Single leg deadlift
2 x 10 - 10kg ea :-/
KB Shoulder press (with elbows in)
2 x 10 - 8kg
BB rear lunges
1 x 10 - 17.5kg (back was having none of it though so stopped)
Leg curl machine
1 x 4 - 12th pin (gave up here, time was running out anyway, quite emotional had to slap myself around)
Went on to stretching, hips tight, right hip tighter. Funny thing is my right leg is more stable when doing things like the single deadlift, but right hip is just very tight so need to concentrate getting that sorted.
New thing… adding in assisted pull ups, band tricep push downs & roller assisted hip thrusts in the mornings. Started with 10 today, going to do 11 reps, etc adding on per day. Then went for 45 minute walk to work.
One more day at work this week, oof.
Thermal baths are good.
Good luck with the ribs. They seem to know what they are doing?
Keep plugging away!
My ribs are still at me, its been 3 steps back, but I was going 8 steps forward, so really its 5 steps forward which isn’t anything to complain about.
I only started back again yesterday with assisted chins, tri band push downs & hip thrusts, so worked up to 11 reps this morning & then a 45 min walk to work.
Just some over thinking on a new routine, going to work with the simple version of A/B workouts for now, as I’ve been logging my food and find that I need to concentrate on that. Not enough protein (doesn’t help since the only meat I really like are the poor fishies) and since my veggie man is gone have not been eating my normal amounts either.
Warm up
face pulls, no moneys,
glute emphasis: 15kg lunges, 8kg goblet squats
Set/Rep scheme:
Work up to…
1 set all,
2 sets all,
Maintain & rotate…
3 sets all,
2 sets (heavier) + 4 sets 1 exercise per workout
OR
A/B workouts
Work up to…
1 set all,
2 set all,
3 sets all,
Maintain & rotate…
4 sets all,
3 sets (heavier) + 5 sets 1 exercise per workout
Exercises:
Front Squat (start v light)
KB Press (ramp up reps)
Bell behind 12kg for 10, then move on to the closer grip one
DB Deadlift (ramp up sets)
up to 3 sets
1 set single leg???
Rows (start v light)
Good Mornings (high rep)
up to 3 sets
1 set single leg???
KB Circuit (start light 6kg)
Still, you’re doing more than I am. I’m 3 steps back and none forward. I can’t seem to shake this cold and my energy levels are crap. The most I’ve worked out this last month was some light yard work yesterday but today I feel like I had an all-out squat session. I really should grab a 10lb DB and get the blood flowing and the illness out.
I’ve been free-basing protein powder to keep my numbers up. Shakes of protein powder and fruit and veggie juice are most of my food it seems…
Workouts look interesting. Don’t have my head wrapped around well enough to comment. In my defense it is the day after Thanksgiving and I am home sick.
Sick from overeating or that “damned bug” that’s going around but won’t leave?
The damn bug got me for a weekend, it went right to the muscles and I could barely walk for a day, neck was sore for the day before and the day after. Still a bit of cough, but mainly I’m playing hooky to recover from four days of feasting. Friday we went for a Chicken Wing and Margarita party at a friends. Saturday was all you can eat Thanksgiving buffet at New Asian Village. Sunday was turkey day part one: friends. Yesterday was turkey day part deux at my mum’s. Last big meal at her house as we are moving her next Sunday.
Ok did more than I thought I would, and probably should’ve. I was going to stick with just 1 set for now but, at the time when felt ok.
5 min cross trainer (lowest setting again)
20 face pulls, 15 no moneys,
2 x 10 15kg lunges, 2 x 10 8kg goblet squats
Superset (well sort of took a big enough rest in between)
KB presses
3 x 5 - 12kg (these are going to take awhile to get up to 10 reps)
BB Front Squats (w/ fingers splayed)
2 x 10 - 15kg (felt really in control of the glutes here, that’s going to be my main focus for FS)
Whoops post cut off again…
Good Mornings
2 x 15 - 25kg
Couldn’t do the KB circuit, didn’t want to upset ribs. Will be adding more sets to the exercises over time.
10 min jog on the treadmill
Hip & side stretching
Anyway woke up at 4am in spasms, can feel it tightening around the heart & breathing problems again. Think the spasms are starting from the hips, so sat in an half assed restorative cobra pose for awhile. So no pullups, thrusts & push downs this morning. Going for massage. Those baths were supposed to help me!!!
Ouch.
Hopefully the massage brought some relief.
Is it muscle pain or something else with your heart and breathing? I’m lucky, as long as I don’t exercise my heart works fine. You just need a cabana boy to follow you around and give you massages every couple of hours. I can help you explain it to the doctor so you can get a prescription.
Good luck.