"TLFC" exercise and accountability support!
Replies
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Cool! And frog squats are tough if done right! Glad you like em!My weekend trip has been delayed by a day (bad weather here). Will be on the road tomorrow.
Saturday:
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x10x40lb.
One-legged squat: 3x5.
Cardio: 25 minutes mix of sprints, jogging.
Food: on Target.
Assessment: Feel improved in my lower body workout. One-legged hip bridges are much easier to do now. And, man, those frog squats are tough!0 -
Massage and elevation helped my recover my strained calf much faster. Stretching helped to alleviate some of the pain too. All in all resting the particular area for a decent amount of time will definitely help.Hey all! Snowboarding went great, really. Managed to go at it hard for 4 hours....on this bum injured leg of mine even. I'm starting to really get the effects of it all now, but it seems to have helped get the swelling out of my hip....that actually feels better right now then it has all week, but my calf and hamstring are seriously swollen and so tight and painful because of that. The bruising has now wrapped around to the front of my shin and into my ankle. But I'm hoping my body will just reabsorb this fluid in the next week...it was starting to before i went snowboarding. Any recommendations on what I should do in the mean time? I have to spend a lot of time on my feet at work, and I've been icing like crazy. Any advice you have would be good. It looks like someone went to town on the back of my leg with a baseball bat.
No gym this week either...figured it would be like that the next couple weeks, especially with trying to recover with such a shockingly traumatic injury. It'll heal but not until i rest it, and that's not happening until after the season is over. I'm going to keep my food down on lock as much as possible, but I seem to keep toning up so I'm not too worried right now.
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Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and a couple of clients today. With my calf much better now, the workouts are getting better again.
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: Slowly getting my eating back in control.0 -
Massage and elevation helped my recover my strained calf much faster. Stretching helped to alleviate some of the pain too. All in all resting the particular area for a decent amount of time will definitely help.
Yeah...massage isn't happening yet...I can't even stand my pant leg brushing up against the bruised areas yet, let alone finger pressure...The bruising is kind of awful. Maybe I'll take a picture tomorrow so you can see what I'm dealing with....though I haven't been able to get one where the bruises look like anything. I'm seriously hoping I didn't tear my hamstring out, but at this point who knows? It's possible all things considered, but it still works when I ask it too, it just tends to hurt in the doing.
I just need rest at this point. It's driving me crazy to not be in the gym. But after my season ends in the next couple weeks I'll probably go and at least do upper body lifting and what little treadmill walking I can stand...We shall see.
Also, here's my blog for the day which explains my current situation, what I'm giving up for Lent and why: http://dreambig-gohome.tumblr.com/.
Thanks both of you!0 -
Trust me when I tell you my massage brought me to tears. I did it myself just to push the blood out of the area to help relieve the swelling. But rest is really the best option. I know it will drive you crazy, but just like you, I had to take some time off (a week) before I could just walk normal again.Yeah...massage isn't happening yet...I can't even stand my pant leg brushing up against the bruised areas yet, let alone finger pressure...The bruising is kind of awful. Maybe I'll take a picture tomorrow so you can see what I'm dealing with....though I haven't been able to get one where the bruises look like anything. I'm seriously hoping I didn't tear my hamstring out, but at this point who knows? It's possible all things considered, but it still works when I ask it too, it just tends to hurt in the doing.
I just need rest at this point. It's driving me crazy to not be in the gym. But after my season ends in the next couple weeks I'll probably go and at least do upper body lifting and what little treadmill walking I can stand...We shall see.
Also, here's my blog for the day which explains my current situation, what I'm giving up for Lent and why: http://dreambig-gohome.tumblr.com/.
Thanks both of you!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Full day today with clients and TKO. Vacuum broke a week ago and got the part to fix it. I've had it since '89 and besides replacing the fan, it's been running like a champ for all this time.
Cardio: walk/jog- 3 mi (400 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Food and water on...........means a 2lbs drop.0 -
I may just have to do SOMETHING about this soon, although I can't help feeling that even though it looks WORSE than when I did it, it's actually healing....Sometimes my skin itches the way bruises do when they begin to heal, and the fluid moves around a bit and the swelling has gone down some today. The pain, not so much.
Here's the before picture, about 4 days after I did it: http://i111.photobucket.com/albums/n151/LleMellon/pain1.jpg
And the after photos, now two shred days and a week and a half later:
http://i111.photobucket.com/albums/n151/LleMellon/Pain1-1.jpg
http://i111.photobucket.com/albums/n151/LleMellon/Pain2.jpg
Hope you guys have strong stomachs. LOL.0 -
Cool! And frog squats are tough if done right! Glad you like em!
I figured the toughness meant I did them right! I followed the "toughest" form they showed in the video, where you don't rest your arms on top of your legs, instead have them more between them.
@Dream: I'd say it's healing. Massaging and stretching the area, anything to help with circulation to "move' that out. And, rest. The injured area just needs time to fix itself. My friends who play tackle football have gotten those kinds of deep bruises.
Well, been a rough few days. Road trip sucked. Went to get some of my mother's things (she lived 6 hours away). Going back to Abita Springs this weekend for the rest of her things that I'm keeping. Should get to see some relatives this time, at least.
Been off my game in exercise and food control and feeling it. Did a light workout today and ate better, but still over on calories.
Strength training: upper body
Pushups: 3x12 (raised reps)
Reverse Shoulder fly: 3x10x20lb
Triceps: 3x10x15lb skullcrushers
Abs: 3x20 Scissor kicks, 3x15 leg raises.0 -
Cool! And frog squats are tough if done right! Glad you like em!
I figured the toughness meant I did them right! I followed the "toughest" form they showed in the video, where you don't rest your arms on top of your legs, instead have them more between them.
@Dream: I'd say it's healing. Massaging and stretching the area, anything to help with circulation to "move' that out. And, rest. The injured area just needs time to fix itself. My friends who play tackle football have gotten those kinds of deep bruises.
Well, been a rough few days. Road trip sucked. Went to get some of my mother's things (she lived 6 hours away). Going back to Abita Springs this weekend for the rest of her things that I'm keeping. Should get to see some relatives this time, at least.
Been off my game in exercise and food control and feeling it. Did a light workout today and ate better, but still over on calories.
Strength training: upper body
Pushups: 3x12 (raised reps)
Reverse Shoulder fly: 3x10x20lb
Triceps: 3x10x15lb skullcrushers
Abs: 3x20 Scissor kicks, 3x15 leg raises.
You are SO boss. I love frog squats but yes, they are KILLER and you feel them in the *kitten* the next day haha. Keep it up....no one's going to hold a candle to you some day. You're so inspiring.
Glad to know that there's not much to worry about. I finally spent about an hour on ice and feel better than I have all day, so that's grateful. I know that not resting is part of the problem...getting back on my board and pulling hard on those muscles when they're already traumatized is not a good thing. But it IS trying to heal...I sort of wish my butt didn't hurt. Sitting is still beyond uncomfortable almost 100 percent of the time. And I'm mostly hoping I didn't tear my hamstring but I might have....won't be able to tell anything until the pain from the bruising in my tissues heals up and that might take another two to four weeks.
Just making sure that from the pics and what ive already told you about my injury that you guys dont think i need a preemptive doctors visit right now...only if it doesn't seem to heal or begins to hurt more than necessary....but like i said, rest, ice and a little light massage that i can stand usually help relieve some of the pain and otherwise just time and patience to dissipate the fluid.
You guys have been so kind. Thank you for the support and the advice and helping me get through it. The mental downside of this is hard to deal with when you know all I want is to be killing it in the gym again and doing my P90X.......but once the snowboarding season ends i can truly rest and then start training again for my 5K in June! So stoked.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning and a client and Volleyball girls tonight! Other than that just my workout.
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Ate pretty well yesterday. Did have some ice cream.0 -
Well looking at the pics, I'm going to say that's a 2nd degree hamstring strain (I had the same injury) so it's an actual tear. Any pressure on it would hurt like hell, so all I can tell you is to be patient and slow about rehabbing it since hamstrings are notoriously easy to injure since training quads is what more people will pay attention to.You are SO boss. I love frog squats but yes, they are KILLER and you feel them in the *kitten* the next day haha. Keep it up....no one's going to hold a candle to you some day. You're so inspiring.
Glad to know that there's not much to worry about. I finally spent about an hour on ice and feel better than I have all day, so that's grateful. I know that not resting is part of the problem...getting back on my board and pulling hard on those muscles when they're already traumatized is not a good thing. But it IS trying to heal...I sort of wish my butt didn't hurt. Sitting is still beyond uncomfortable almost 100 percent of the time. And I'm mostly hoping I didn't tear my hamstring but I might have....won't be able to tell anything until the pain from the bruising in my tissues heals up and that might take another two to four weeks.
Just making sure that from the pics and what ive already told you about my injury that you guys dont think i need a preemptive doctors visit right now...only if it doesn't seem to heal or begins to hurt more than necessary....but like i said, rest, ice and a little light massage that i can stand usually help relieve some of the pain and otherwise just time and patience to dissipate the fluid.
You guys have been so kind. Thank you for the support and the advice and helping me get through it. The mental downside of this is hard to deal with when you know all I want is to be killing it in the gym again and doing my P90X.......but once the snowboarding season ends i can truly rest and then start training again for my 5K in June! So stoked.
It took me over a month to get my hamstring back to almost normal.0 -
Thursday: Strength training, lower body
Squats: 3x15x40lb (added reps)
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x10x40lb.
Food: on target.
Assessment: First good workout this week. Glad to get it in!0 -
Well looking at the pics, I'm going to say that's a 2nd degree hamstring strain (I had the same injury) so it's an actual tear. Any pressure on it would hurt like hell, so all I can tell you is to be patient and slow about rehabbing it since hamstrings are notoriously easy to injure since training quads is what more people will pay attention to.
It took me over a month to get my hamstring back to almost normal.
Sounds about right.....*sigh* Funny, I don't even remember hurting it when I fell but I'm sure now that the hamstring is torn in some way. My usual leg regimen focused solely on leg and toe press and standing calf raise, and otherwise i relied on my cardio cross training to strengthen my leg muscles between running, bike, ellipticals and dance. I was JUST getting into the plyometrics training that you told me about when I did this. It's gonna be a while before I can do anything serious in the gym again....even stomping my foot, high steps and pressure does hurt like hell. I ice a lot and try to keep pressure off it, but you know how living goes lol. Patience patience....I'm sure it'll take at LEAST a month once i hang my board up for good....snowboarding relies heavily on ALL of the leg muscles but especially those hammies.0 -
It may hurt, but you can try wrapping an ACE bandage around it for support. That will also keep fluid from building up too much in it.Sounds about right.....*sigh* Funny, I don't even remember hurting it when I fell but I'm sure now that the hamstring is torn in some way. My usual leg regimen focused solely on leg and toe press and standing calf raise, and otherwise i relied on my cardio cross training to strengthen my leg muscles between running, bike, ellipticals and dance. I was JUST getting into the plyometrics training that you told me about when I did this. It's gonna be a while before I can do anything serious in the gym again....even stomping my foot, high steps and pressure does hurt like hell. I ice a lot and try to keep pressure off it, but you know how living goes lol. Patience patience....I'm sure it'll take at LEAST a month once i hang my board up for good....snowboarding relies heavily on ALL of the leg muscles but especially those hammies.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning then later off to my aunt's b-day party.
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Ate good yesterday and now I'm down again.0 -
Happy Shredurday! Ooooohhhhhhh boy, do I hurt! A skier "helped" me fall getting off the chairlift and I took a hard hit to that damn hip again. The hamstring feels okay right now, but it might show up tomorrow. The bruising has descended fully into my foot, but it doesn't hurt right now. I'm sure going to be limping at work tomorrow. No good. But I knew I would incur that risk. I shredded hard but it was WORTH it. i don't think I'm in any more pain than I have been, and it didn't make me feel like I was gonna pass out like the first time I did it, but my body isn't happy with me. It can suck it up, basically. I made a lot of progress riding today. Even got to take some boards for test runs on the mountain for free. I had some perfect, clean runs and that was GOLD. I'll take the pain for gold.
Ended up minus 400 some calories on food....so uh, no worries there.
Also, MAJOR NSV alert. My new snow pants came in, the mediums, which are a juniors size 7-9. Waist measure 27-28". I've NEVER EVER been a size 9 in my life. So of course I was nervous that they would come in and I had jumped the gun. But they fit perfectly!!! Oh. My. God. And I'm still going. I still have more to lose. Can't tell it on the scale....Yay swelling. But in two weeks my board will be hung up for good for the season and then I will heal. I promise.0 -
Hello, gang. Sounds like a great weekend for you both. I was out of town, so no official exercise or logging, but am a little sore from packing and moving a bunch of boxes from my mom's house to mine. Done with that kind of trip for quite awhile (hopefully, for good).
Will be back on the official exercise and food logging goals tomorrow.0 -
So cool to hear. See this exercise and calorie thing does work!Happy Shredurday! Ooooohhhhhhh boy, do I hurt! A skier "helped" me fall getting off the chairlift and I took a hard hit to that damn hip again. The hamstring feels okay right now, but it might show up tomorrow. The bruising has descended fully into my foot, but it doesn't hurt right now. I'm sure going to be limping at work tomorrow. No good. But I knew I would incur that risk. I shredded hard but it was WORTH it. i don't think I'm in any more pain than I have been, and it didn't make me feel like I was gonna pass out like the first time I did it, but my body isn't happy with me. It can suck it up, basically. I made a lot of progress riding today. Even got to take some boards for test runs on the mountain for free. I had some perfect, clean runs and that was GOLD. I'll take the pain for gold.
Ended up minus 400 some calories on food....so uh, no worries there.
Also, MAJOR NSV alert. My new snow pants came in, the mediums, which are a juniors size 7-9. Waist measure 27-28". I've NEVER EVER been a size 9 in my life. So of course I was nervous that they would come in and I had jumped the gun. But they fit perfectly!!! Oh. My. God. And I'm still going. I still have more to lose. Can't tell it on the scale....Yay swelling. But in two weeks my board will be hung up for good for the season and then I will heal. I promise.0 -
Welcome back!Hello, gang. Sounds like a great weekend for you both. I was out of town, so no official exercise or logging, but am a little sore from packing and moving a bunch of boxes from my mom's house to mine. Done with that kind of trip for quite awhile (hopefully, for good).
Will be back on the official exercise and food logging goals tomorrow.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! TKO class this evening and a couple of clients. Getting back into being a bit more serious about dropping some fat, so my workout intensity will be increased.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Weekend was a free for all. Happens when parties happen.0 -
Things are going better than expected. Snowboarding actually helped work out some of the swelling. I know because I finally dropped on the scale and my hamstring feels BETTER than it has in two weeks. Still not great by any means and everything is bruised, of course. My hip is bad again thanks to another bad fall on it, but I'm not anywhere near as sore as I have been all season and I even spent 6 hours shredding hard. So I'm happy about that. Next couple days off from work so I can really relax and rest. Looking forward to it. Otherwise, lost another pound from where I was before the injuries, so thats good, and I know I'm not completely out of the woods yet with the bruising and swell weight....so that made me happy to see at least another pound come off despite all of that. Been eating clean as much as possible. Almost a whole week into my no fast food plan. Had a hollow day yesterday, though, where it didnt matter what I ate, I was still hungry, so I made sure to eat almost 1400 cals today. Three days of under 1,000 has made me feel it, so I ate heavier today. Not exercising is driving me crazy. May get out for a very slow walk with the dog tomorrow if it's nice out, just to cure my restlessness. Depends on how everything feels. Alright, that's the update! Time to go ice....0
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Good for you. Give it another week and try doing some light working out.Things are going better than expected. Snowboarding actually helped work out some of the swelling. I know because I finally dropped on the scale and my hamstring feels BETTER than it has in two weeks. Still not great by any means and everything is bruised, of course. My hip is bad again thanks to another bad fall on it, but I'm not anywhere near as sore as I have been all season and I even spent 6 hours shredding hard. So I'm happy about that. Next couple days off from work so I can really relax and rest. Looking forward to it. Otherwise, lost another pound from where I was before the injuries, so thats good, and I know I'm not completely out of the woods yet with the bruising and swell weight....so that made me happy to see at least another pound come off despite all of that. Been eating clean as much as possible. Almost a whole week into my no fast food plan. Had a hollow day yesterday, though, where it didnt matter what I ate, I was still hungry, so I made sure to eat almost 1400 cals today. Three days of under 1,000 has made me feel it, so I ate heavier today. Not exercising is driving me crazy. May get out for a very slow walk with the dog tomorrow if it's nice out, just to cure my restlessness. Depends on how everything feels. Alright, that's the update! Time to go ice....0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and 4 clients today. Looking to increase my hamstring strength by bumping the resistance today.
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: Ate okay yesterday. I guess I'm just waiting for next month to begin.0 -
Tuesday: Strength Training
Upper body:
Push ups = 3x10
Spiderman push-ups: 2x5
Bicep curls = 3x8x20lb
Hammer curls: 3x5x20lb
Triceps: tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises. 5x15sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 2x8x15lb lateral raise, 1x5x15lb, 3x10x20lb shoulder fly, 3x10x10lb front lateral raise.
Also, some light cardio.
Food: On target.0 -
Tuesday: Strength Training
Upper body:
Push ups = 3x10
Spiderman push-ups: 2x5
Bicep curls = 3x8x20lb
Hammer curls: 3x5x20lb
Triceps: tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises. 5x15sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 2x8x15lb lateral raise, 1x5x15lb, 3x10x20lb shoulder fly, 3x10x10lb front lateral raise.
Also, some light cardio.
Food: On target.
Wow. You continue to impress me! These circuits are amazing! I'm chomping at the bit to get back to the gym!
Walked the dog today, about 40 minutes was all I could stand. I'm definitely not used to allowing pain to define what I can and cannot do, but I'm grateful to be walking around at all. I think I'm going to go to the gym tomorrow and just do some arm weights because nothing I've done has helped to cure the helplessness I'm beginning to feel. I feel like my weight journey is unraveling at my feet, and its unnerving. I KNOW I posted a [very small] one-pound weight loss and that was basically over three weeks, which is pretty pathetic when I'm used to killing it so hard in the gym to compensate. I need to kick myself out of feeling like a failure over this injury. I'm going to do my best to avoid jumping on the cardio machines prematurely, but we'll see how it goes tomorrow.
Either way, I've got to do something to get me out of my head, and exercise seems to be the only thing that will do the trick no matter how painful the consequences might be.0 -
Wednesday: Strength training.
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x10x40lb.
Cardio: 30 minute light jog/sprint mix. More jog than sprint.
Man, that routine kicked my *ss today. Think I'm going ot feel it a little tomorrow.
Food: a little over.0 -
Just be sure to not go too hard. Get the body healed so you can hit it hard again!Wow. You continue to impress me! These circuits are amazing! I'm chomping at the bit to get back to the gym!
Walked the dog today, about 40 minutes was all I could stand. I'm definitely not used to allowing pain to define what I can and cannot do, but I'm grateful to be walking around at all. I think I'm going to go to the gym tomorrow and just do some arm weights because nothing I've done has helped to cure the helplessness I'm beginning to feel. I feel like my weight journey is unraveling at my feet, and its unnerving. I KNOW I posted a [very small] one-pound weight loss and that was basically over three weeks, which is pretty pathetic when I'm used to killing it so hard in the gym to compensate. I need to kick myself out of feeling like a failure over this injury. I'm going to do my best to avoid jumping on the cardio machines prematurely, but we'll see how it goes tomorrow.
Either way, I've got to do something to get me out of my head, and exercise seems to be the only thing that will do the trick no matter how painful the consequences might be.0 -
Nice! Lower body bomb right there!Wednesday: Strength training.
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x10x40lb.
Cardio: 30 minute light jog/sprint mix. More jog than sprint.
Man, that routine kicked my *ss today. Think I'm going ot feel it a little tomorrow.
Food: a little over.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Well new month and time to get more serious for summer! TKO class, some admin classes this morning and a couple of clients tonight!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: I had a Leap Year eating party yesterday. Not good.0 -
Thursday: Strength Training
Upper body:
Push ups = 3x10
Spiderman push-ups: 2x5
Bicep curls = 1x8x20lb, 2x6x20lb
Hammer curls: 3x5x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises. 2x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x10lb front lateral raise.0
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