Does the swimming mimic a full body session?
[quote]cavalier wrote:
Does the swimming mimic a full body session? [/quote]
Not what I really consider full body session, but yes it is a whole body workout. And when I do the front crawl I’ve been taking out a lot of the lower body by not doing any kicks. Trying to concentrate on getting the shoulders/back strengthened and moving. Of late I’ve been making sure to put hip drive into though, so the core gets some work.
My technique probably needs to be refined a bit, its only since last year that I’ve focused on the front crawl, as it is not the most energy conservative method, so we don’t really do it for diving training. But of course any type of swimming fitness always helps if you get into any trouble out in the sea.
Ha, rambling once again… that probably answers more than your question though.
I was just whinging over my split but this week seems to much better. The shoulder/back didn’t take too much out of me, the chest/arms wasn’t that boring as I increased the weight, and the legs were some damn good fun.
Fri arms/chest - 25 rep scheme again:
Close grip DB press
9kg ea
Lying tri ext
5kg ea
Bicep twist curl
9kg ea
Tri ext
8kg ea
Reverse wrist curl
4kg
Tri kickbacks
5kg
Treadmill intervals - 5 rounds
1 min sprint
1.5 min walk
I woke up feeling good today with some energy, been quite some time since I’ve felt “ON”.
Did some floor cleaning today, was bending over too much and not the correct way. So spine was giving out, didn’t do any GM’s to be safe.
Warm ups, cross trainer, lunges, KB Dls & various hip stuff
Goblet squats - 25+ reps
KB 16kg - 7
DB 18kg - 6+6
KB 20kg - 6+4
Sumo Dl’s (these felt pretty light on lower body and grip, think 50kg next week)
30kg warm up
40kg - 25 rep scheme
Leg curls - 12th pin
3 x 10 (toes pointed out)
3 x 10 (normal way)
Cardioish Supersets - 3 x 10
A. High Step ups
6kg ea
B. KB swings
20kg
C. Rocking calves
6kg ea
Jump rope, not that long this time was doing single leg hops, which are way more fun but harder and not sure if left knee liked it.
5 mins, with a couple of rope trip ups
Lots of stretching,
Saw PT added in some wide leg quad stretches as my knee was kind of bothering me again. I thought it was my outer quad but turns out its the medialis was actually tight. And he worked on my anterior serratus, which probably might be bugging the ribs too. Makes sense but have not done too much with therapy on them. Learn something new everyday.
I must have given you my ON, not sure I had it today.
Love me some whip rope!
Don’t worry I’ll be handing back over the ON soon enough I think.
Ok so I ate my words this morning of swimming not being a full body. Went snorkeling in the sea was a bit rough and the entire body certainly got a good workout.
I hooked up the TENS machine on the back last night and think it pretty much stopped the spasms no matter what the peer reviewed pubs say. Think maybe it only helps me with recent and acute muscle aches rather than chronic.
Quick swim at lunch, boy I feel outta shape. The swimming fitness seems to come and go at random. And I made the protein bars too yummy this time, only I can’t quite remember how I made them. Squishier seems to be better. I kind of combined the poop cookies and the other protein bar recipe. I baked it and came more muffin, but the unbaked ones are too delicious. See if I can remember:
Mixed up & froze flat
chickpeas
cashew nuts
treacle
fresh ginger
protein powder
maybe some other stuff
Took out of the freezer, was still kind of mushy so patted in some almond powder which turned out light & fluffy. Took it even further melted some 90% chocolate with coconut and chili flakes.
Think that’s all maybe I should have another bite to make sure.
Anyway shoulder/back tonight, although I’d rather just sleep zzzzz.
Meh mother’s in the hospital and I’m practically a continent and ocean away from her. Literally dragged myself to the gym, didn’t quite feel anything until the arnie presses, woke up at 3am with a screaming neck ache.
At home:
3 x 10
Scapula pull ups (didn’t use all of BW this time though)
Lat activation with bands (new, don’t know name of it)
Gym:
25ish rep scheme
BB Push press
Warm up, BB 20kg, DB’s 12kg ea
30kg - 30 reps (just kept doing 6 reps for 5 sets)
BB Rear delt rows (have to concentrate on the squeeze up)
20kg
Arnie presses (wanted 9’s but someone was hogging them)
8kg ea
Reg DB presses (with palms facing in)
10kg ea - 25 reps
Didn’t feel like doing the KB Bear circuit and the KB’s were in with a class anyway.
Jacuzzi
Big pool tonight
Hope your mum is doing better, MT.
The sore neck is one of the worst!
Hugs for you about your mom. being so far away must be really difficult.
The 2B and Up. Think she’s ok for now, I always jump to the worst conclusions but they did 2 exploratory operations. Think she needs to be very careful with what she eats and needs some exercise. This is the 3rd problem where if she got some exercise it would help her circulation.
Not sure if there was enough muscle building this week, one night no proper sleep, the next a friend is in town and I have not had a drink since Xmas, alcohol is not really anabolic, then lots of cortisol running through my body this week. The fat building seems to be going great though. A vegan bodybuilder recommended HumanPro for protein??? Don’t know.
I really do like the new lat activation exercise, of all the ones I’ve tried I could really feel them, unfortunately the ribs did not like them. Wonder how to work them in.
And unfortunately my super powers have yet to present themselves after yesterday’s radiation injection. They did an entire scan of my body, keeping still for 45 mins was hard enough.
Home pump:
3 x 10
Band pull downs - purple band
Very assisted chin ups (shoulder gets cranky from these but going very light I was able to work the bi’s)
Fri arms/chest - 25 rep scheme again:
Close grip DB press
10kg ea
Lying tri ext
6kg ea
Bicep twist curl (oops meant to do 9kg!!)
8kg ea
Tri ext
8kg ea
Reverse wrist curl
4kg
Tri kickbacks
6kg
Treadmill intervals - 4 rounds
1 min sprint
1.5 min walk
Oo, oo, but on the sprints I just remembered to lead with my hips, felt the bunz a bit more.
Old post in Nov I think?
[quote]minimaltechno wrote:
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)
[/quote]
Just for giggles I tried the 12kg KB press with bell behind, and 10 reps went up pretty easy, the last rep on the left side was a grinder
Was actually excited to get to the gym today after trying to organise the stupid kitchen.
Cross trainer - upped it up a bit using bunz
Goblet squats
16kg
18kg
20kg
Sumo Dl’s
40kg warm up
50kg,
was fine until I lost concentration on the last set, forgot to ride the bar up the legs
Leg curls sets 3 x 10
toes out
normal
supersetted with normal KB 20kg Dl’s,
with concentration on hamstrings. I had a dream they actually had some shape & definition. A long ways away in reality though
Superset cardio 3 x 10
Hi Step ups
7kg ea, er could only do it with foot taps coming up.
KB swings - 16kg, someone else had the 20 but I was pooped anyway
Rocking calves
3 x 20 - 7kg ea
5 mins jump hopping,
was too tired and uncoordinated
Stretching & Jacuzzi, now for a big ole bowl of beans & cheese. Cold snorkeling tomorrow morning.
[quote]minimaltechno wrote:
with concentration on hamstrings. I had a dream they actually had some shape & definition. A long ways away in reality though
[/quote]
I think we should have some pics so we can give you unbiased input on that 
Cold Snorkeling???
Brrr. No wetsuit?
Good work MT!
[quote]minimaltechno wrote:
supersetted with normal KB 20kg Dl’s,
with concentration on hamstrings. I had a dream they actually had some shape & definition. A long ways away in reality though
[/quote]
I used to have dreams of being huge and strong. Wonder what happened to them.
Good work, BTW.
Fat chance 2B, besides trying to take any is too much trouble with the current set up. Believe me you can take my word for it that I have sausage legs (but don’t want to hurt their feelings, I’m thankful they work). I carry most of my fat in that area so even if I did have hamstrings can’t see them. Although I have to say my glutes are making progress, very very slow progress.
Thanks SS & Cav.
Blood work came back, high ccp indicating rheumatoid arthritis?? It was a different Dr and he was crap though at explaining or even asking the right questions. I also took a peek and thought I saw my HDL levels high? Anyway after I asked 3 times, he finally put me on the list to see the hospital physio. I’m due back at the RA clinic in August. Bone scan results are not complete yet, might have some carpel tunnel in right wrist, but its really the left that bothers me the last time I tried to snatch.
Almost didn’t make it to the gym last night, what was I thinking??? Anyway good enough session, the 30kg push press is starting to feel light for the right side, might try a set next week with 35kg. I could feel my cns working though, was a bit shakey after some sets, but the good kind of shakey.
My shoulders and back seem to be progressing enough with one session a week, the legs don’t though. Might see about adding a hamstring day.
At home:
3 x 10
Scapula pull ups
Lat activation with bands
Gym:
25ish rep scheme
BB Push press
Warm up, 16 DB’s 12kg ea
30kg - 30 reps (just kept doing 6 reps for 5 sets)
BB Rear delt rows
25kg
Arnie presses
9kg ea
Reg DB presses (palms facing)
10kg ea - 25 reps
Stupid working late all week getting in the way of eating properly and missed KB class and arm/chest day, not to mention the stress. Feeling slightly run down. Had re adjust leg day to work some arms and chest but worked out ok, just skipped any conditioning really.
Home pump:
3 x 10
Band pull downs - purple band
Cheated & assisted chin ups
Hip thrusts - 3 x 20
Cross trainer - upped it up a bit using bunz
Goblet squats
18kg
20kg
Sumo Dl’s (must remember to keep shoulders on back)
40kg warm up
50kg (felt light except on abductors)
DB chest press
4 x 7 - 10kg ea with static hold at end of each set
BB bicep & reverse wrist curl (not sure if I did these right but I’ve seen other people do it)
2 x 10 - 10kg
Leg curls sets 3 x 10 - 12th pin
toes out
normal
3 x 20 - supersetted with normal KB 20kg Dl’s
Rocking calves
3 x 15 - 9kg
2-3 min jump roping then I just had it.