Once you are in the swing of things those muscles will fill back up. Keep on it!
The workout was what is was. I’m saying ‘no’ to negative thoughts. Took handy, still kind of hack coughing away.
Chins Asst, tried to do these very slowed and controlled
2 x 5
Rear delt side flyey thingies
1 x 10
Gym
5 min cross trainer, good to loosen up the rib area again.
Some sort of warm up, warm tired me out a bit, but it will only get easier next times.
lunges, ytwl’s, gob squats, etc
hip flexors need some loving again.
Sumo Dl’s
2 x 6 - 30kg
2 x 6 - 40kg
Groin area is getting a bit sensitive
Supersets
DB chest press (these felt easy)
4 x 6 - 8kg ea
DB Tri ext
4 x 6 - 4kg ea
Supersets
KB swings
3 x 10 - 12kg
Rocking calves
2 x 10 - 12kg ea
1 x 20 - 12kg ea
Jump rope, maybe 3 mins (hack cough hack cough)
have no idea clock was gone from gym but I’ve been wanting to get a triathlon watch for workouts and swimming.
Stretching, jacuzzi (been ages since I was in it).
I finally found some proper greek yogurt, 9.6 gram of protein per 100g. Made a yogurt, spinach, ON vanilla powder, banana & scoop of dried supergreens shake.
Snorkeling tomorrow morning and hopefully get in tomorrow night’s yoga class. Really enjoying the classes.
EDIT: Ha I can’t seem to quite finish my sentences properly
Snorkies went ok, better than I thought, water was freezing though, had an ice cream headache for the first 10 mins.
Skipped the yoga class Sun night as I’m still not feeling 100%, but I might as well have gone since I did some unhealthy things anyway.
Did a short power sequence at home though, even though I’ve done it loads of times before I was quite bushed after it. I need to work on my core strength again, can’t seem to do any jump throughs or even any walk throughs again. Probably need some help with my technique too.
2nd day of juicing for breakfast, got some cabbage, carrots, apples & celery. Experimented with the left over pulp by putting it in some eggs in the microwave. It fluffed up nicely like a souffle, added some cheese and it was good to go. Waste not want not as they say.
Got a massage yesterday, still felt pretty bad, wound up taking one of those groggy pills.
Made it to the gym though, I think the gravity increased there. Was a nice quick session, except for the unexpected yip yap before hand.
Slow & controlled Asst pull ups
2 x 5
Gym
5 min cross trainer
Some sort of warm up
Push press
4x 6 - 25kg
KB DL’s
4 x 10 - 32kg (16 ea)
4 min bike tabatas, 20 sec hard, 10 sec slow
Gotta find some core exercises that won’t seize up my rib area.
Oh, we forgot to tell you it was going to be extra gravity today.
Snorkeling, yoga, weights - wow, you’ve got it all.
[quote]cavalier wrote:
Oh, we forgot to tell you it was going to be extra gravity today.
Snorkeling, yoga, weights - wow, you’ve got it all.[/quote]
Hey Cav. Yep trying to squeeze everything in, didn’t do such a good job this week with timing.
Speaking of Gravity, finally saw the film (a theatre still had it going) and it certainly drove home the importance of grip strength, and also confirmed I get motion sickness very easily, all that fucking spinning.
Fri workout was on, strength still not back and still coughing w/ sniffles on top, but energy was there from beginning, middle and end. I also realised from last week I don’t much like working out withOUT the endorphins, it just ain’t fun. Chemical brain junkie that I am.
Asst Chins
2 x 7
Gym
5 min cross trainer
(actually putting more thoracic movement in this as during the Feldenkrais 1on1 I had, my arms don’t swing with the chest area every efficiently, gets stuck. I think this is from using the cross trainer with only arms pumping, which is fine but not fine for my rib issues)
KB push press (bell behind)
4 x 6 - 12kg ea
(weight felt heavier BUT it was going up nice and snappy, had some good control with keeps hip straight and steady)
BB Rear delt rows
4 x 6 - 25kg
Superset - 4 x 6
DB Chest press - 9kgea
Lying tri press - 5kgea
4 mins Bike tabatas, 20 sec hard, 20 sec slow
(got more oomp than Tuesday).
Will write today’s leg workout later, gotta go eat lots.
[quote]minimaltechno wrote:
(got more oomp than Tuesday).
[/quote]
More oomp is always good!
Glad to hear you’re feeling better.
2B…Oh I’m liking the oomph again, didn’t realise how much I missed it, makes everything fun again.
Let’s see if I can remember Sat’s session.
To get me going to the gym…
clams
hip thrusts
Gym…
Cross trainer warm up
Other warm up stuff
Gobs, nice and slow to get back the glute connection
4 x 6 - 16kg
Sumo DL’s
30kg warm up
4 x 6 - 40kg (sneakly took shoes off when staff wasn’t looking, felt different and more stable)
GM’s
3 x 10 - 25kg (or was it 4 sets?)
Superset
KB Dl’s
3 x 10 - 16kg ea
Rocking calves
2 x 10 - 16kg ea
1 x 20 - 16kg ea
Spin bike intervals - 5 mins
Jump rope - 3 mins
Sun night yoga cancelled, got in another lower body session today (log later), I’m upper body tomorrow night with a swim session at lunch. TOM coming soon, so needed to get lower body out of the way.
Oh and most importantly I was thinking during the end of my session how much I love my body, again the endorphins talking.
Your hammy pic looks good.
Belated Happy St. Paddy’s day to ya’. Hope all is well in your little corner.
I commented in my log, but I should drop the compliment here too.
Why have you been hiding your legs on us? Looking great!
Hey Print, hows the doggie. You’re always welcome to chat in my log.
Hey Up, thanks, yeah I like hiding them, but I’m still working on the whole love & accept my body thing.
Gotta hurry off as the husband needs the home computer.
Monday’s workout
Clams & Hip thrusts
Cross trainer
Leg curls
KB Gobs
KB Dl’s
Jump rope
Walking lunges
Looks like such a sweetie, thanks for sharing.
Didn’t do much lifting last week, joint pains in feet, ankles, hands & knees were at me in the mornings, as well as TOM. I gave myself permission to do other things.
Co-worker let me borrow her bike so I’ve been cycling here and there. 4 min stationary bike tabatas don’t quite get one ready for cycling in the traffic and all sorts of weather. Been doing some asst pull ups & band work as well yoga stuff too. Managed to do a few jump throughs by using small blocks, I go through but doesn’t look very elegant, yet.
Guess what, I actually lifted some weights yesterday…No more bike, my quads & glutes miss it but my hip flexors do not.
It’s all about supersets and shorter rest times for the next few weeks. Need to get a watch
Home warm up
Asst pull ups
Clams
Hip thrusts
GYM:
Cross trainer,
took way too long to warm up with this, ribs felt like they were grinding each other and actually had my eyes closed for a minute or two.
Superset 4 x 6
Push press - 30kg
Back lunges
Superset
BB Rear delt row
4 x 6 - 30kg
KB DL
4 x 10 - 20kg
Superset 4 x 6
KB GOBs - 16kg
DB Arnie presses - 9kg ea
YTWLs
2 rounds x 5 - 3kg
Bike tabata 4 mins
20 secs hard, 10 secs easy
Jacuzzi and some nice salmon
Salmon???!!! Yum!
Hope the joint pains stay away.
That’s why my breakfast usually is ibuprofen and coffee…
Hey 2B…My stomach can’t take too much of stuff like ibuprofen.
Tried to do some side adductor lunge stretches, prescribed by KB physical trainer. Tried being the right word, the way he showed me was holding on to a TRX and to sit back all the way to get a proper active stretch. Anyway I have ‘something’ like it at home but with stretchy bands, which didn’t work out to well.
He also showed me a nice quad/front of body stretch where I pretend like I am a Viking boat.
Went to the gym and didn’t really remember the plan, except for supersets and short rests.
Cross trainer, 10 mins
again rib area took a long time to feel ok
Sumo Dl’s (shorter than normal rests but really need to get a watch)
1 x 6 - 40kg
4 x 6 - 50kg
I’m really glad the 50kg is feeling light again.
Supersets - 4 x 8 (other DBs I wanted were taken)
DB Lying Tri - 6kg ea
DB Close Chest press - 9kg ea
And this is where I couldn’t remember what to do…
Leg curls
3 x 10 - 12th pin
Back Squat
2 x 10 - 15kg
Experimented to see if I can back squat again, as I want to start CW 3 x 10 Fatloss, again even with 15kg the thoracic area didn’t like it. Looks like split squats and lunges for me instead.
Superset 3 rounds
3 x Jump rope - 2 mins
3 x 10 KB swings - 16kg
My jump roping was so much easier, think riding the bike helped with conditioning. Must get my own soon.
Did some core work too, can’t remember the stupid name, anyway it involves getting on a ball in push up position and drawing the legs in. I know the name but thing my memory is going, and not just on that.
3 rounds in the Jacuzzi
Viking Boat stretch - would love to see that!