Ah hi there. Well not completely. I’m on Lycria at the moment, helps a bit. I’m getting slowly back into going to the gym. Working on my right med glute, not sure what’s going on but after awhile figured out its tight there, which is why I can’t activate it properly. But I found if I do some serious hard tissue massage there, just before I use it it works fine. I just have not figured out how to keep it working without necessarily having to dig around in the muscle first.
Anyway I’ve been sitting on my ass even more studying further Stats and Data Analysis for the last few months. And some other changes & shit is stirring around in my life, nothing bad but have not felt settled this year.
Ok first time yesterday being over a bar in nearly I don’t know how long. I can fully appreciate how hard it is for newbies to get into exercising when they first start, I don’t think they get enough credit on how hard those first few workouts are. It’s easy to forget. Even just doing a warm up or 5 reps of body weight squats, felt like nothing wanted to work, definitely some rusty flakes in there.
I’ve been slowly getting back into it just over Xmas, last week was the first time it actually felt normal to workout, although I’ve been cycling 5+ times per week. I’m having to take a late lunch and go to the gym during work hours so don’t get much time in it. I’m studying in the mornings and evenings, think taking the Lycria doesn’t help the brain cells though.
Had some issues with my right glute (med & probably piriformis, so I’ve been digging around in it for about 5 weeks, a couple of weeks ago got it so its working again (wish the ribs were the same).
Enough blabbing…
Discovering more stuff to play with in new gym. Forgot to log on Friday, can’t remember the actual load.
Fast and Easy Friday
3 x 10
Pull throughs - up to 7th pin, my first time ever being in a gym where I can do these.
Tri push downs (rope attachment), up to 4th pin
A lame ass tabata on the bike, can’t set these fancy bikes for easy changes in resistance.
Monday
Warm up consisted of single leg hip thrusts, but now the left glute doesn’t want to work, could feel it more in the hamstrings.
Sumo Dls (love that the new gym has fractional plates)
5 - 40kg
2x5 - 45kg
4 - 47.5kg
5 - 47.5kg
KB press with bell behind
5 x 5 - 12kg
Actually feels easier if I keep the empty hand over my stomach, for some reason it just reminds me to keep the core tighter.
Another lame bike tabata, but discovered the bikes have a personal fan on the. Nice, but weird.
Got a nice groin stretch by adding a 8kg dumbbell over my left leg when stretching lotus style.
Warmed up with some goblet squats, single leg hip thrusters and kb over head presses with bell up, my left wrist is waaay weaker, nearly clobbered myself over the head.
Sumo Dl’s
5 - 40kg
5 - 45kg
5 - 47.5kg
2x5 - 50kg
5 x 5: Supersets with 12k KB presses (bell behind, although my wrists are getting quite bruised).
Sumo Dl’s
5 - 40kg
5 - 45kg
5 - 47.5kg
5 - 50kg (not sure if psychological, but had a 10kg and 5kgs in different order on each side but felt lopsided, didn’t think it would matter with such a small weight)
5 - 53kg (yay again for fractional plates)
5 x 6,7: Supersets with 12k KB presses (bell behind).
[quote]minimaltechno wrote:
5 - 50kg (not sure if psychological, but had a 10kg and 5kgs in different order on each side but felt lopsided, didn’t think it would matter with such a small weight)
[/quote]
Actually…
You’re supposed to use the smallest weights possible to reach your bar weight. Increasing the number of plates used increases your strength gains…
[quote]minimaltechno wrote:
5 - 50kg (not sure if psychological, but had a 10kg and 5kgs in different order on each side but felt lopsided, didn’t think it would matter with such a small weight)
[/quote]
Actually…
You’re supposed to use the smallest weights possible to reach your bar weight. Increasing the number of plates used increases your strength gains…
;)[/quote]
I usually do, but well it started out first by my not able to count, then just got lazy to fix one side. Anyway, made sure to put things right on the 53.
Oh yeah added 16kg KB swings, 2x10, 1x15 at end of workout. Glutes be on! Anyway my break timer is buzzing me back to studying.
Eh lost the ability to do rear lunges and/or single leg deadlifts, balance all over the place. Guess just need more practice.
Push downs
5 x 10,9,8,7,6 - 3rd pin (trying to get more burn)
Pull throughs
5 x 10 - 6th pin
Some sort of conditioning
3 rounds
15 - Stiff Dl’s 20kg
12- jump lunges (again no balance, wasn’t pretty)
10 - rear delt - 6kg
Trousers are not quite as tight as after Xmas, so that’s good.
Very weary, I hope I have some oomph for tomorrow’s workout, legs were not happy to have to cycle myself home either.
All the blood is in my legs and definitely not in my head. One of my glutes on the sumo not working properly but can’t tell which one, so left it at 53 until next week.
Can’t count again, did an extra set of dl’s because I moved up the weights in 3kg increments, does this mean I have to continue 6 sets? Sigh right shoulder is bugging me again, might have to add in face pulls or something.
5 x 7: Supersets with 12k KB presses (bell behind).
Next weight up is 14kg, not sure if 2kg is too big of a jump per arm, might go up to 10 reps per arm before I do 14kg
Because of that extra set, didn’t have time to do any kb swings.
Annnd need to get back to doing some yoga, work on some warrior poses for the hips and stuff. Going to try low carbing it for about a week or so, don’t have to worry about any carbs in the house at the moment.
Not a good week. Hardly any sleep over the last few days and eating has been erratic. Just having a few issues and can get out of a mental funk, my mantra of ‘it could be worse’ isn’t working for me.
I actually felt better than I thought I would with today’s workout but almost immediately afterwards I feel like shit.
Pull throughs
reps - 12,11,10,9,8,7,6,5 - starting on the 3rd pin and going up 1 per set
Push downs, meh I can’t be bothered to remember,
…something like 10,8,6,4, then 2 more sets of 4
12kg KB presses, ugh felt heavy only 1 set of 5’s
Rear lunge throughs 8kg
…think 3 x 10 reps each side
Shoulder feeling iffy so skipped the kb presses, used energy & rest time for sumo dl’s instead.
Sumos
10 - 30kg (fast)
5 - 43kg (slow, ooof)
5 - 45kg (meh left hip v tight)
5 - 50kg (felt better, nice and crisp)
5 - 53kg (felt heavy)
5 - 55kg (better, remembering to spread the floor)
5 - 57kg (not bad)
5 - 60kg (was going to leave it at 57, but what the heck, 4th & 5th rep a little lopsided)
10 - 40kg
