I like the 10 min jumping rope. That is awesome cardio. Planning on a different type of training to put on the extra muscle? or business as usual? p.s. The berliners might like your suit a bit tight
[quote]minimaltechno wrote:
However I really miss the training of oly lifts, as fucking frustrating as most fucked up sessions were (I say that with a smile).
[/quote]
I find that snatches are frustrating too!
Hopefully you will find a rhythm for your workouts and get some training planed.
[quote]confusion wrote:
I like the 10 min jumping rope. That is awesome cardio. Planning on a different type of training to put on the extra muscle? or business as usual? p.s. The berliners might like your suit a bit tight ;-)[/quote]
The suit is tight in the wrong places though. My calves are feeling that 10 minutes alright, but music with the right bpm helps
Yeah going to try a split, although I’ve been thinking way too much about it, I’ve given myself an out, to do one of Waterbury’s 25 method if I get bored with the split or if I find that I can’t actually get into the gym often enough as I have not been able to with work the last couple of weeks.
Going to add chest to arms day, as I really want to focus on shoulders and back. Also the Thurs sessions with the PT will cover full body stuff, so essentially I’ll be hitting some muscles twice a week anyway, as I need to increase my load tolerance too for when I ever get back into oly lifts. I’ll need to eat more consistently too and watch my protein to make any of this worth while.
[quote]minimaltechno wrote:
However I really miss the training of oly lifts, as fucking frustrating as most fucked up sessions were (I say that with a smile).
[/quote]
I find that snatches are frustrating too!
Hopefully you will find a rhythm for your workouts and get some training planed.
Jumping rope for 10 minutes? Ouch
[/quote]
Yeah I want to find a rhythm again, still testing out what the ribs can actually handle. My hips felt looser, especially the right one during last night’s stretch. psoas still remains a bit touchy. Been reading up on the psoas and how that connects to the diaphragm & stuff and how it is not really a hip flexor, if one wants to be pedantic about it.
Meh was supposed to go PT class tonight but just no time. Back was tightening up last night anyway, woke up from it. I was really only supposed to do 2 x 10 on the FS with 30kg, but legs just felt like I needed more, forgetting my ribs/back can’t handle as much as my legs. Need to stick to the plan so I don’t upset things!!!
I still have some of the good kind of pain DOMs from the last workout. I can feel it in my tris and traps from the KB presses, don’t really need big traps but I’ll take some more tris. Went swimming at lunch yesterday and could certainly feel them, but didn’t have any oomph either as it was over a week, swimming fitness seems to leave me quite easily.
And I learned there are two types of hypertrophy sarcoplasmic & myofibrillar, I’m don’t know that much but sounds like Waterbury’s 25 method would be a happy medium to gain both.
Going to try to do yoga tonight with all the packing for Berlin, it’s snowing there brrrr! And more importantly I have to do my hair.
[quote]confusion wrote:
any idea how much longer it will take the back and ribs to heal properly?[/quote]
I have no idea, and no one else does either. I thought I’d be back to lifting after 3 months, it will be 2 years in January. I have not given up the dream yet of doing snatches properly again, the struggle will continue. But I suppose in the meanwhile I can experiment with some other stuff that I never had the chance to do.
[quote]confusion wrote:
any idea how much longer it will take the back and ribs to heal properly?[/quote]
I have no idea, and no one else does either. I thought I’d be back to lifting after 3 months, it will be 2 years in January. I have not given up the dream yet of doing snatches properly again, the struggle will continue. But I suppose in the meanwhile I can experiment with some other stuff that I never had the chance to do.[/quote]
[quote]confusion wrote:
any idea how much longer it will take the back and ribs to heal properly?[/quote]
I have no idea, and no one else does either. I thought I’d be back to lifting after 3 months, it will be 2 years in January. I have not given up the dream yet of doing snatches properly again, the struggle will continue. But I suppose in the meanwhile I can experiment with some other stuff that I never had the chance to do.[/quote]
Sounds like an option![/quote]
Hey Up, thanks for not letting my log get lost in the jungle
Anyway it’ll be 2 weeks since I’ve not lifted anything, too much going on from when I got back from Berlin. Just swimming & yoga, went to see PT on Friday, what ever he did helped, the next day I was in bed (for other reasons) and the fact that I have not been sitting at work. I skipped taking any pills the last 3 days, maybe Friday too but can’t remember. So tonight will be back and shoulders, still not sure about what exercises I will be able to do but rows, rear flies & push presses are on the list.
Also thinking of ways to get more protein in since I don’t eat that many pieces of flesh, except fish but can’t eat too many of them, but I LOVE anything from the sea. 4-6 eggs a day is doable, milk/cheese & some protein powder, but my Metabolic ran out & it’ll be awhile before any gets here again, the only other kind I can drink with relish is BSN, even though it has corn syrup in it. Made some no bake protein bars last night, never thought I’d say this but they are a bit too peanut buttery, might try adding in some ginger & coconut next time. Think I’ll start carb cycling at some stage but need to get the protein down, baby steps & all that shit.
Ok ribs didnt like the rear flies, even tried it at different angles.
Cross trainer
Upper body warm up, forgot my band so no pull aparts. Some YTWL’s but not on a bench.
Used CW 25 rep scheme, starting with 6 reps, found the rep count a bit difficult since each set had some variation.
Push press
20kg warm up
25kg 25 reps
Arnie press
7kg warm up
8kg 25 reps
Rear Delt Rows
17.5kg 25 reps
Rear flies
3kg 15 reps
3 x 5 KB Bear Complex:
1st set 1 rep per exercise
2nd set 2 reps for upper body exercise
3rd set 3 reps for upper body exercise
No big pool too tired as normally don’t get home till 930 after it. Some nice yoga instead, yoga felt good as I had doms and tired. Even though I stuffed myself to get over 150 grams of protein today, only flesh was tin mackerel. Doable but man am I stuffed. Don’t think I have to worry about carb cycling, not too many today. Body can definitely take more fat than carbs or well I’m extremely sensitive to carbs compared to fat.
[quote]minimaltechno wrote:
No big pool too tired as normally don’t get home till 930 after it. Some nice yoga instead, yoga felt good as I had doms and tired. Even though I stuffed myself to get over 150 grams of protein today, only flesh was tin mackerel. Doable but man am I stuffed. Don’t think I have to worry about carb cycling, not too many today. Body can definitely take more fat than carbs or well I’m extremely sensitive to carbs compared to fat.[/quote]
Hmm, ok so I got about 153 grams of protein but only about 1567 food calories & if I’m honest probably 200 calories for a glass of wine, give or take, didn’t quite measure everything. I’ll see how I get on this week, I probably could afford to add in some oats or quinoa porridge in the mornings after a workout. Think I need about 2000 cals a day, but I’m not really going to count, but will keep an eye on amount of protein.
Have you tried beans for protein? My daughter is a vegetarian and that’s a staple. She farts a lot though so there is that.
I also have a kick ass peanut butter chocolate chip cookie recipe that is gluten and sugar free. They’re made entirely of chick peas, natural peanut butter and honey (okay the dark chocolate chips have sugar). I call them poop cookies and give them to my younger daughter for breakfast because she never eats enough.
[quote]minimaltechno wrote:
No big pool too tired as normally don’t get home till 930 after it. Some nice yoga instead, yoga felt good as I had doms and tired. Even though I stuffed myself to get over 150 grams of protein today, only flesh was tin mackerel. Doable but man am I stuffed. Don’t think I have to worry about carb cycling, not too many today. Body can definitely take more fat than carbs or well I’m extremely sensitive to carbs compared to fat.[/quote]
Hmm, ok so I got about 153 grams of protein but only about 1567 food calories & if I’m honest probably 200 calories for a glass of wine, give or take, didn’t quite measure everything. I’ll see how I get on this week, I probably could afford to add in some oats or quinoa porridge in the mornings after a workout. Think I need about 2000 cals a day, but I’m not really going to count, but will keep an eye on amount of protein. [/quote]
[quote]Up wrote:
Are you talking to yourself again?
[/quote]
I’m rambling to myself, or well my future self. Once and awhile the rambling does help me come up with a cohesive plan and understanding between my past self and future self, or well present self.
[quote]ouroboro_s wrote:
Have you tried beans for protein? My daughter is a vegetarian and that’s a staple. She farts a lot though so there is that.
I also have a kick ass peanut butter chocolate chip cookie recipe that is gluten and sugar free. They’re made entirely of chick peas, natural peanut butter and honey (okay the dark chocolate chips have sugar). I call them poop cookies and give them to my younger daughter for breakfast because she never eats enough.[/quote]
Oooo poop cookies, lay the recipe on me! It’s Xmas & I’m increasing my calories anyway so some chocolate chips won’t hurt.
Yeah I do like to eat beans but they make me so full that I can never get in enough of them for enough protein. We have a few recipes where we make big batches that can last for days.
Yesterday was soooo tired. Went to pool & sauna at lunch just to loosen up. By the time I got to the class felt a bit better, we were allowed to basically do what we wanted
Jump roping warm up
Hip thrusts:
20kg -10
80kg - 10
120kg - 8 (barely managed)
–a bit more rest in between–
130kg - 10 (last 2 just about squeezed in)
Supersetted w/
Rear delt flyes with trx thingy (those were much easier than with db’s)
I felt these too much in the hamstrings, I mean they need work but that’s not supposed to be the point of hip thrusts.
He looked at my front squats too, so it doesn’t seem to be that my right glute just gives out. My right knee seems to pull forward too soon because hip flexors are very tight on that side, which makes things unstable. Need to work on that & probably loads of goblet squats.
He was nice enough to spend 5 minutes loosening my hip at the end, left side is very much looser.
I wanted to just go to sleep when I got home, but crammed a bunch of food into me, too much that I couldn’t go to sleep then. If my counts are right I got about 160g of protein with way more carbs then I’m used to. But anyway woke up feeling alright this morning. Going to try to get into the gym this afternoon for arms & chest before Xmas party.
[quote]minimaltechno wrote:
He was nice enough to spend 5 minutes loosening my hip at the end, left side is very much looser.
[/quote]
Sounds like that was fun!
I hate it when one side of the body is tight. I get that from a nerve issue in my back from one of my motorcycle wrecks back in the day.
[quote]minimaltechno wrote:
I wanted to just go to sleep when I got home, but crammed a bunch of food into me, too much that I couldn’t go to sleep then. If my counts are right I got about 160g of protein with way more carbs then I’m used to. But anyway woke up feeling alright this morning. Going to try to get into the gym this afternoon for arms & chest before Xmas party.
[/quote]
Any luck with using whey to boost the protein intake? I found a brand here that’s premixed, 30 grams of protein and only 3 grams of carbs.
Yep I have protein powder, 2 scoops a day plus protein bar I made with it, just aint the best but not the worst tasting. Need to order better tasting stuff. Didn’t get all my protein in yesterday, was going to have fish with Xmas dinner at the restaurant but vegetarian wellington looked too interesting & tasty. I knew I should’ve had that 5th egg yesterday morning. Hungover today & today is supposed to be leg day, don’t know how much energy I’ll be able to put in, not to mention it’s hard eating with a hangover. For the last couple of drinks I just had water and I had to run away from my co-workers.
Chest & arms yesterday, 25 rep scheme, again trying to keep count gets hard for me:
BB Tricep lying extensions (might use db’s next time, left arm kept overcompensating for right)
10kg warm up
12.5kg - 25 reps
DB Chest flyes (been along time since I did any chest stuff)
6kg - 25 reps
DB Standing tricep extensions (snatch width apart, one arm at a time)
8kg - 25 reps
DB bicep curl w/ twist
7kg - 25 reps
supersetted (cuz I was getting bored)
DB tricep kickbacks
4kg - 30+reps (lost count as these felt really good to do)
Did I mention this arm stuff is kinda boring.
13 min intervals on treadmill
Jacuzzi, then got more arm workout by trying to straighten my hair with hair dryer. Some milk & protein powder before I headed out.
