Who You Jivin With That Cosmik Debris

Training Over 35 Lifter
441

Not going until next month, and I spent some of the money I need to be saving up on a massage yesterday.

Did more yoga and some rib fascia spreading, yep it’s as exciting as it sounds, takes bloody long too. F-ing pool was closed at lunch time, just when I dodged a meeting at work. Checked out my old pilates instructor’s new studio, anyway we got to chatting about body stuff. I actually felt normal yesterday with the pill, although the pain creeps back in a little more as well but no where near as bad.

Not sure if I should do DB dl’s tonight, I could make a compromise and just do 2 sets, see how I feel.

442

Slow and steady wins for you too.

You did still dodge a meeting even if you didn’t get to swim it is still a win! :slight_smile:

443

Nah, the postponed the meeting anyway to next week.
Me so hungy & tired! Thought I had to do the 3 set + 5 set thing, but it was just 4/4 so I stuck it out with loads of rests in between, and kind of supersetted rows & dl’s, can you call the supersets when taking 4 mins to rest?

Cross trainer & Warm up

DB Dls
4 x 10 - 22kg ea
Right glute really iffy, felt it let go on the last rep

DB Single (right leg only) DL
1 x 6 - 10kg ea (hopefully it will learn soon)

Bent over rows (very very very wide stance)
4 x 10 - 10kg ea

Body squats holding on to something so I work the glutes, just a suggestion from old pilates instructor I ran into. She doesn’t really know about squats with a heavy barbell or Oly type squatting, she was ‘concerned’ about the knee flexion.
Anyway found when I hold on to the bench I can get right down & hip flexors kind of release. But then someone came along and wanted to use the bench as usual.

Treadmill intervals, these were actually quite fun
5 rounds of…
1 min practically sprinting, (170+bpm psy-trance ALWAYS helps)
2 min walking

Actually looking forward to touching base again with the electronic music in Berlin, they don’t mess around.

444

Love the treadmill intervals. I just got my ass kicked by the Charleston. …feeling envy. Nothing beats sprints for overall conditioning.

445

In bed most of the weekend, well got up to do chores and stuff in small bursts. Anyway since I didn’t workout I was obsessing about what my next program should be after I get back from Berlin. Maybe more of a body split? Working on my still weak areas, my ass is going to take a long ass time to get where I want it.
The most of my posterior chain needs work. So something like 4-6 exercises
Mon - shoulders/back (1 exercise for chest)
Fri - triceps (1 exercise for biceps I guess)
Sat - glute/ham (indirect work for quads & maybe 1 exercise for calves)

And probably going to my PT’s kettlebell/oly classes on Thursdays, maybe add some conditioning on another day or after tri day.
Should be feeling better for tomorrow’s workout.

446

[quote]minimaltechno wrote:
Anyway found when I hold on to the bench I can get right down & hip flexors kind of release. But then someone came along and wanted to use the bench as usual.
[/quote]
Just say no!

Have a good trip.

447

[quote]kpsnap wrote:

[quote]minimaltechno wrote:
Anyway found when I hold on to the bench I can get right down & hip flexors kind of release. But then someone came along and wanted to use the bench as usual.
[/quote]
Just say no!

Have a good trip.[/quote]
Well I suppose it is the equivalent to doing curls in the squat rack.

Short power yoga sequence last night, shoulder still doesn’t like any horizontal pushing/pressing but its getting better, still not the worst of my worries for now. Swimming at lunch, and 45 min morning walk, which is basically fasted cardio for me.

So 4/4 FS & presses tonight, not sure what kind of conditioning I’ll do, depends on what is available.

448

Not feeling loopy from the pill anymore, but mornings are still very hard. But I’ve never been a rise and shine bat shit person.

Energy has been ok, but for some reason tonight’s workout was a bit off. Couldn’t connect with buns and using back too much. Bike tabatas were in no way fun at all, but the sweat was stinging my eyes so that’s a good sign. Not sure because its TOM, usually take extra vitamin B around this time and eat more fish which I did not this cycle.

Crosstrainer & Warm up, a bit rushed because got in late from staying late at work.

Loose supersets…

Single KB shoulder press bell behind
4 x 7(ish) - 12kg,
(after the 2nd set the left arm just couldn’t get 7th rep up, not sure if its because of hip instability I was feeling?)

FS
4 x 10 - 20kg bar
(kept losing right glute)

Another loose superset

Hip thrusts
2 x 10 - 25kg (called it quits after 2nd set, using back too much???)

GM
1 x 10 - 25kg
1 x 15 - 25kg

4 min bike tabata

But the hip stretching went well, they actually do feel looser, maybe the yoga is paying off. Need to go hard one week and then soft the other.

Jacuzzi, then they kicked me out.

449

Swimming in big pool, almost didn’t go but had to stay late at work again! So walked to pool, did some lengths, gossiped with diving club.

I have a box under my keyboard at work so I can work standing up, not quite ideal but better than sitting all day. Legs feel a bit tighter but so much fluff on them can’t really see any muscles unless I pull weird shapes.

Need to find some kind of ab exercises that don’t use hip flexors and don’t upset the rib area. Since I can’t really do full pull ups yet without spasming, will just try scapl pull ups, at least just get things in the groove.

Late client lunch today so probably just yoga tonight or sleeping early.

450

Hour long yoga yesterday, was nice

Today…Meh another tired feeling workout. I don’t feel particularly tired in general but no oomph when working out.

Cross trainer
Warm up: 15kg rear lunges, no moneys, 6kg goblet squat, band push downs

Couldn’t muster up the will to do 5 sets of the same type DB Dl’s, but managed 6 sets with variation

DB Single Leg DL
tried 22kg ea, but no go (back in 2010 was up to 25kg ea, oh well)
2 x 5 - 12kg ea

DB (both legs) DL
3 x 10 - 22kg ea

Loose superset with…

KB twisting bent over rows
3 x 10 - 12kg ea
(first set rrrrrreeeeallly hard, but by 3rd set got the mind/muscle connection)

Yippee oly bar was free for a change
1 x 10 - 40kg
2 x 7 - 50kg (last few reps was using back to0 much, could not feel glutes)

A few reps of power cleans - 20kg empty bar (stance was too wide though)

3 sets of KB bear circuit
3 x 5 - 8kg ea

Stretching, again maybe hips feel slightly looser & jacuzzi

451

Have you been feeling listless at every workout?

452

Hey Cav, not really every workout just the last 2 or 3, more like I just don’t feel like I have any strength. Could be the pills, could’ve been hormones & not following my usual vitamins/protein with it. Could also be that I’ve hit the wall of not regaining my old strength and now I’m just inpatient. Maybe all of the above. I’m fine when I do yoga though :wink:

After I get back from Berlin going to try a split workout, maybe ramp up the weights. I found an old log book from 2008 where I thought I had a split program but actually I’ve never ever done one before, so might be interesting or I might get bored, not sure.

Right glute had lovely DOMS yesterday, but so did back, which really I didn’t want to do so much work. Think doing those last 50kg Dl’s after everything else wasn’t a good idea, but I was just so excited the oly bar was free.

Did some couch yoga yesterday and swimming today at lunch.

453

you train something just about every day? i enjoy yoga from time to time myself. i used to tease the yoga instructor. i,d say Eve,i really like yoga except for the mystical and spiritual crap. that would get her going. i enjoy yoga with the candles burning and stuff. what a great way to clear the mind and really feel great

454

[quote]confusion wrote:
you train something just about every day? i enjoy yoga from time to time myself. i used to tease the yoga instructor. i,d say Eve,i really like yoga except for the mystical and spiritual crap. that would get her going. i enjoy yoga with the candles burning and stuff. what a great way to clear the mind and really feel great[/quote]
Thanks for dropping in…

Was thinking something like the below, for my weak parts just for a few weeks, get me into most of January. I have to take it kind of slow/experiment with any new exercises as I don’t always know how the ribs/back will react (long drawn out issue I’m working on)

Mon - shoulders/back (1 exercise for chest)
Fri - arms (w/ triceps focus)
Sat - glute/ham (indirect work for quads & maybe 1 exercise for calves)

Wed nights are big pool and Thurs possibly a kettlebell class with my PT. Then I throw in some light swimming at lunch times, yoga here & there, Walking to work 45 mins, I need to keep things moving in upper body so I don’t seize up. The desk job is killing me, though I’m starting to stand more at the computer too.

455

it,s certainly gonna keep you fit! might keep you tired too and out of trouble.lol.well done.

456

That’s an interesting image of you standing at your desk at work. What do your coworkers think about it?

457

Actually they suffer from back pain too, so one guy thought it was a good idea. I swear its sitting at the desk all day long. Everything is yeah as soon as we get a big client or such, we’ll get new chairs. Really frustrating, but my boss is usually very fair about things its just hard to make him/them see.

I got some Superpump max again from my friend, I kind of like the blend better than Surge.

Cross trainer
15kg rear lunges, no moneys, some band work, goblet squats

KB shoulder press
planned on 5 x 7 - 12kgea
(but had to break up the reps into more sets, think its going to take longer than expected to get to 10 reps)

FS
planned on 22.5kg but not available
3 x 10 - 25kg (but 25 was easy enough)

Superset 3 x 15 - 25kg
GM
Hip thrusts

Oh yeah and some intervals on the treadmill
1 min walk
1 min sprint
1 min walk
1 min sprint
2 min walk
1 min sprint
2 min walk
1 min sprint
1.5 min walk
1.5 min sprint
cool down

Food is calling me…

458

Went to train with the hip PT in his classes, he knows a lot about KB training and technique, and shit all about training people on Oly lifting. Well at least based on the other guy that was in the class. I was actually dumbfounded that he didn’t correct this guy on so many things, feet too wide, not using hips, not using the hook grip, not getting his shoulders over the bar at the start. And never mind correcting my technique, especially since I have not done a snatch in nearly two years. And he had us doing snatches after the KB circuit, we were all too pooped.

So did a few reps of 25kg snatches, my left wrist is still pretty weak!

BUT I did learn how to do KB windmills with good form, and the workout made me forget all my work woes we’ve been having. Need to work on Sunday. I was hoping we would do some heavy hip thrusts though.

I miss my old coach ;-( and still don’t think back/ribs are ready for oly lifting just yet. I can feel things tightening up as I type.

459

Ooof, waist is up 1/2 inch, but the poofy part is still the same??? Up 2kg too, but then again legs are feeling firmer, not necessarily looking firmer though. But its like a private joke, I can feel the muscles but no one else can see them.

Not to mention I had pizza last night, muffins today & more carbs for dinner, but we have friends over. Oh yeah then its Berlin, but after that I’ll be back on track with low carbness.

Really miffed I didn’t get to the pool at lunch time yesterday, stupid meetings! But went straight into the jacuzzi right after guiltly leaving my co-workers to work through some freaking code shit, but I just had to go, back was at me from that KB/Oly session the other night. In tomorrow anyway and missing a sea snorkel with diving club because of it.

Today’s workout:

Cross trainer 5 mins, some different kind of warms up going a bit quicker, still 15kg lunges, goblet squats, 1kg YTWL’s but no band work.

Loose supersets

DB Dl’s
4 x 10 - 24kg ea (last set couldn’t feel bunz though, but grip was good)

Bent over Twisty rows
4 x 10 - 12kg ea

Some conditioning work
3 mins jump rope (much easier this time)
2 x 9 - Squat band walks, with squats at end
2 mins jump rope

Walking lunges
2 x 9 - 6kg ea
2 x 15 jump lunges

4 rounds of farmer walks,16kg ea, grip was too easy but felt it too much in chest/rib area

Active stretching & jacuzzi

460

http://www.T-Nation.com/training/crossfit-the-good-bad-and-the-ugly/comments

Article got me thinking, and I would like to admit that one of the main reasons I do “exercise” is for that instant gratification of the dopamine release. I probably could have been easily led into CF instead of finding a WL club. However I really miss the training of oly lifts, as fucking frustrating as most fucked up sessions were (I say that with a smile). I also had a dream the other night that I was back at my old place doing the lifts :frowning:

Anyhoo, I’m just rambling as I have nothing to log the last 2 days, except some walks and I need to get my eating in order again. I can deal with gaining some weight this winter only for the sake of gaining some muscle though, but can’t get too pudgy.