Workout check-in - April-tle bit more awesome
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bunked off work early today on a sudden impulse to go show my shoulder to my gp. my gp is a year or two older than me and wears combat boots ;-) she looks like arlo guthrie too, which adds even more entertainment to her. little squidgy features all mushed into the middle of a long narrow face, and the frizzy hair thing. i asked her once where your ovaries go when you're pregnant, and i could tell just from her expression that i had just doomed her to a whole sleepless night.
anyway, on the one hand she's disappointingly minimalist. no ultrasounds, x-rays, mris or any of that other fancy-pants stuff americans seem to get showered on them at the drop of a hat, provided they have the gazillion bucks necessary to pay for health coverage of course. on the other hand, she's nice and hands-on and practical. so here's the way that my gp works:
her: *various tests*
me: *various ows or non-ows*
her: your serratus anterior and external rotators are weak on that side, and that shoulderblade's winged.
me: i thought so. thanks.
her: however, you are in luck. it just so happens that i blew out my own rotator cuff only six weeks ago.
me: oh yay.
her: *anecdote that includes the phrase 'my fricken shoulder' from her* so. i am now going to give you the benefit of my own physio.
which she did, but she also suggested that if a few days of these moves don't do it, then i'm into 'physio turf.' the thing is though, she gave me a few recommendations, which is what i'd been looking for. since i'll be paying for anything that i do with my own personal cash . . . i don't begrudge the cost exactly. but i don't want to keep blowing serial instances of 90 bucks every time just to find out a given randomly-chosen physio isn't worth a quarter of that.
tl;dr: went up the road from the doctor's complex and booked myself into a 'sports physio' place just a few blocks from my gym. appointment on saturday morning, cost around the same as an hour's massage, and it looks like they do things like active release and such-like as well. so fingers crossed.0 -
^^^ aagh. wrong thread.0
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Good luck Canadianlbs! It can be hard to find the right practitioner. I wasted a lot of time money & effort before I found someone to help me overcome dibilitating shin splints. It turned out to be a chiropractor who specialized in sports rehab that was recommended to me from an ortho doc who tried to tell me maybe I just couldn't run... Um, No! I hope this one is a good one for you!0
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Canadianlbs looked like you lucked out that the GP has some ideas for you!
It was so nice today that I did a 3 mile run. I might still go lift, but I have 17k steps logged and I am pretty beat today. So I might lift tomorrow night instead. I kind of just want to sit here on the couch.0 -
Had a bit of an off day today. Went a little earlier than usual because I didn't work today, however, ended up at the gym for about 2 hours. Went a tad longer than expected. Got my hair cut earlier today so it's not really long anymore, didn't even use a band or anything. Not bad but think I need a couple clips for the longer parts. Nice not having lots of hair on the back of my neck though. Also tried out the top I thought would be good for running but wasn't. It's a bit snug and my fluff is obvious but it's also sleeveless and was nice not having as much material around my shoulders or near my neck. Still a bit self conscious in it but might wear it again for lifting in the future. The workout is a little out of order so I will post the order performed.
Stage 2 - A2
Warm up was with 10 minutes on elliptical, some trx work, rail pushups and body squats. Also for fun just did some hangs from the assisted chin-up machine.
front squat/push press 2x10 @ 55 - not bad but a tad rough still.
step-up 2x10 @ 20 - easy enough.
db 1 pt row 2x10 @ 20 - laughable, had to pause and get re-situated a few times.
static lunge 2x10 @ 40 - did a little more weight on the bar so it was tougher.
push-ups were fails. 1x5 then 1x maybe 3 with 2 risers, added another riser for step, 1x5 then 1x4 barely. I just struggled tonight with them.
plank 3 x 40 seconds. The cable machines for the wood chop were both being used by a group of guys so I ended p just doing the planks.
leg press 3x10 @ 110 - okay. Had a nice boy help me take off plates as someone had left on 6 45s.
good morning 3x10 @ 50 - tried adding a little weight to bar but just the 2.5 ones.
cable wood chop 2x 10 @ 12.5 - finally was able to get the place to do these.
hip thrusts 3x10 @ 10 - used step and risers in classroom so tried out the super light bar which someone had left and it just had two little 5 plates on it.
Now I need to finish writing a blog and maybe go to bed. Good thing I don't work tomorrow either.0 -
Been away for work this week. Went for a run this morning, in the rain, in a city I don't know too well and a city full of HILLS!! My legs do not know how to run hills haha!! Sore!! Ouch!!
Gah. So much going on in my head at the moment. Can't wait to lift tomorrow. I'll be glad to get to the iron - it's the least complicated thing in my life at the moment0 -
Squat day 3
150 x 3, 160 x 3, 170 x 3 ish. I only counted it as 2, I've been working on form with squats a lot and I think I'll have to take it down quite a bit. I'm starting to think that my depth my be a smidgen off at higher weights but I am making some form tweaks (like looking down a little bit, not up a little bit) and depth is easier to hit just harder to get out of the hole with.
Cleans 45 lbs 3x8
Amrap 4 min
Sdhp
Lunges
Pike ups
Got 3/3/3
Not too bad considering how much I wanted to stay in bed this morning.
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UBB 2.0 Construct W3D4
I'm going to start by saying today was just dreadful. I will spare the details but let's just say this lovely thing we like to call Time of the Month is hitting me HARD. As a result I got roughly 4 hours of restless sleep and felt weak as hell this AM. Nearly didn't make it to the gym, but I got it done.
1A) EMOTM x6 Power Clean 3 reps @95lbs (75-80%)
These were choppy. Couldn't really get into a rhythm with them and I was only really happy with the very last minute.
2A) Push Jerks 85x5, 90x3, 95x3, 100x3
2B) Bent over 2DB Rows 35x10, 35x10, 40x8, 45x6
The weight was actually moving well on these, surprisingly enough. Had to farmer's walk the 40lbs-ers through the entire gym only to realize they were too light for sets of 6. Haha. Only downside here is towards the end I was folded over in pain in-between sets.
I considered skipping the Chaos session for a moment but figured to hell with it, I was already there and warmed up.
Kardio King #3 - For time (cap 20min) [19:05]
- 800, 600, 400, 200m run (subbed in 100, 80, 60, 40m of sled push sprints with 35lbs)
- 10, 15, 20, 25 pull-ups with band assistance (started with ~80lbs and last 2 sets were done with ~100lbs of assist, cut into sets of 4-5 for the most part)
One thought: I REALLY suck at pull-ups.
Still doing my NMW sets. After managing my 21 push-ups and 16 of 17 recline rows on Wednesday, I fell on my *kitten* at 7 rows and my face at 13 push-ups and a half... Might give it another go at home tonight because that was really disappointing.
Tomorrow is rest and mobility and I plan to do just that.0 -
Workout B today:
Squats, 5x5@115 lbs. This is my 3rd time at this weight and I decided to use the weight belt to help stabilize my back a bit. They were still difficult, but I felt a bit stronger with this weight. I think I will try 120 lbs next time and again will plan to use the belt.
OHP, 4x5, 1x4@55 lbs. I cannot seem to get past this 55 lb hurdle. Some days they feel good and then I try 60 lbs and I can't even do one, and other days 5x5 @ 55 lbs is tough, like today. Damn you, OHP!!
Deadlift, 1x5@125 lbs. This set felt good, so I will try 135 lbs next time.
I did good mornings also, 3x10@55 lbs, and an hour on the elliptical.0 -
Today's workout:
Squat: 5x5 @ 150 pounds. I told myself I wasn't going up but I did and it was TOUGH. But not so tough that I needed the 3-minute rests. I still will probably just repeat this weight on Monday.
Bench: 5/5/5/5/4 @ 85 pounds. Scary moment - I knew I wasn't going to get that 5th rep up on the last set so I went to set the bar back and missed the top peg on the right side. Luckily, the bottom peg caught the bar or that would have been my face! I will ask for a spot on Wednesday when I do this workout again. Something was definitely off about my right arm today. Felt like it was in my rotator cuff and that scared me. I'm hoping that rest will fix whatever is going on.
Row: 5x5 @ 95. I find this was easy as well. I think that these rows are easier for me to do because I have to start from rest as opposed to doing them all in a row. I'm not sure why though.0 -
Last Night's Workout
5 min warm up before on the treadmill - walking 4.0mph
Workout: All 5x5
Squat 60# - I stayed at 60# as my knee was bothering me a bit from ball practice the night before
OHP 40# - tried to move up to 50# but I tried a few and I knew I'd have a tough time getting through a 5x5. Can't wait to move to the full gym on Sunday so I can move up to 45#
DL 70# - definitely need to move up once I get to the full gym on Sunday
Afterwards:
n/a - headache was starting to get stronger so I called it a night and left.0 -
Cardio day - Couch to 5k Week 5 Day 1
Not bad but day 1 is the easy one. Just three 5 minute jogs with 3 minute walks in between. Though there was some jog even thing at the park cause there were people in blue shirts cheering and water stations. Was weird getting cheered while jogging by as I wasn't part of their event, just doing my cardio. Not sure what it was for though, something related to a blue ribbon. I should have asked but was busy jogging whenever passed a station.0 -
DawnEmbers wrote: »
Not bad but day 1 is the easy one. Just three 5 minute jogs with 3 minute walks in between. Though there was some jog even thing at the park cause there were people in blue shirts cheering and water stations. Was weird getting cheered while jogging by as I wasn't part of their event, just doing my cardio. Not sure what it was for though, something related to a blue ribbon. I should have asked but was busy jogging whenever passed a station.
I don't know why but this sounded awesome. Having a bunch of people cheering me on while I'm jogging, for no reason lol
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hehehe... It was weird but I should get used to noise and people. My first 5k in June is at 9pm in Portland and part of Pride. So, loud and people are the most plausible outcome. Much different than my training of music in one ear and just some people around out walking their dogs.0
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I don't know why but this sounded awesome. Having a bunch of people cheering me on while I'm jogging, for no reason lol
this happened to me once on a bike commute. when i started commuting for realz, i was working in one of htose awful industrial/suburban wastelands that have nothing for you unless you're interested in buying floor tiles or car-pimpery. kind of place normal people only go to on the weekends, to buy stuff like that. but one evening i was slogging my way homewards on the heavy-truck road, and i passed this little party of indian people who must have been out for dinner or some kind of occasion. i mean, they were Dressed. Up. there was this exquisite woman in the middle of them, you know the type who knows all about the hair and the nails and the jewels . . . full elegance.
so i'm chugging my way past them, and she's standing in the middle of this gaggle of men and she sees me and she's whooping and cheering and clapping and waving a fist in the air, and then cheering some more. it was great.
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ARGHGGHHG DIAF OHP!
Squats 5x5 190lbs - PR! Woohooo
OHP 5/4/5/5/5 72.5lbs - YOU DIE OHP! ARRRGGGGGGHHH I'm sure I'd get it if my squats weren't work weight.
Deadlift 1x5 180lbs - PR! owwie callouses.0 -
canadianlbs wrote: »so i'm chugging my way past them, and she's standing in the middle of this gaggle of men and she sees me and she's whooping and cheering and clapping and waving a fist in the air, and then cheering some more. it was great.
LOL! That is so random!!
OK tonight was AWESOME! I FINALLY hit the squat goal that I have had for oh... 3 months now.
Ice Cream Fitness AKA Stronglifts+ Workout B
Squats Warmups@45,65,85 then 5x5@100. WOOHOO! Triple digits! OMG they were terrible. So messy. Form was total *kitten*. But I DID it. Form will improve next time (at the same weight of course). Hopefully the psychological component will be easier too since I have finally done it.
OHP and Good Mornings 5x5@50. Yeah! Another success! I did 50 on the OHP and completed all my reps! /booty dance
Deadlift 1x6@145. I have done 145 but it was AGES ago that I last deadlifted, before a deload from time off. So it was pretty challenging. I was having some form problems. I will deadlift this weight again. (as a note this is now 1.25x my BW)
Deloaded -10% Rows 5x5@60. I was absolutely WIPED after giving my all to the Big Three. Even though these are a 10% reduction from my working weight on Workout A days, it was hard, although I kept good form.
Barbell Curls 3x8@30 lbs. Again I was just so wiped from my big lifts that these were a challenge.
Narrow-grip Bench 3x8@45 with 2x20 hip thrusts. I forgot to look at the narrow bench video for form and I am not sure I am doing it correctly. The last set... I was just out of gas. I finished it but I was flailing all over the place, and it's not that it was heavy. I was just out. of. gas.
Also if you made it all the way to the end - At the very end of my workout, on the last set of bench, I realized that I had my pants on backwards.0 -
lovetowrite73 wrote: »Bench: 5/5/5/5/4 @ 85 pounds. Scary moment - I knew I wasn't going to get that 5th rep up on the last set so I went to set the bar back and missed the top peg on the right side. Luckily, the bottom peg caught the bar or that would have been my face! I will ask for a spot on Wednesday when I do this workout again. Something was definitely off about my right arm today. Felt like it was in my rotator cuff and that scared me. I'm hoping that rest will fix whatever is going on.
How did Wed' s lift go?awkwardsoul wrote: »ARGHGGHHG DIAF OHP!
Squats 5x5 190lbs - PR! Woohooo
OHP 5/4/5/5/5 72.5lbs - YOU DIE OHP! ARRRGGGGGGHHH I'm sure I'd get it if my squats weren't work weight.
Deadlift 1x5 180lbs - PR! owwie callouses.
All these milestones, congrats! OHP are a four letter to me!!!0 -
I'll post yesterday's work out!
I just finished week three of SL! My mental math with the plates hasn't been on par for a couple of my workouts, so my squat and DL weights are a little more than what they should be. I did workout A at my school's gym (squat, bench, BR). My boyfriend and I are also in a running club for my church, so we did one of our weekly runs. It's my 2nd time (and his first time) doing a 5k training. 45 minutes lifting and 30 minutes outside!
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As of 4/10/15...
Squat: 110 lbs (started at 55 lbs)
Bench Press: 65 (started with 45 lb bar)
Barbell Row: 85 (started with 65 lbs)
Overhead Press: 55 (started with 45 lb bar)
Deadlift: 135 lbs (started with 95 lbs)
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In three weeks:
My squat has gone up 55 lbs.
My bench has gone up 15 lbs.
My barbell row has gone up 20 pounds.
My overhead press has gone up 10 pounds.
My deadlift has gone up 40 pounds.
Obviously, my lower body is MUCH stronger than my upper body.
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Dang it! Yes!!! 20 pounds!0
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I forgot to log my workout yesterday, but it was workout A day. It went well, except that I was still sore from the no-no I won't be sore and won't deload incident of Wednesday. Still working to go where I was before the, b injuries.
Warm up: 15 minutes on the ATM + various body weight squats and some body weight good mornings.
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 85, 5x5 @ 90. I was in my least favorite cage and a guy told me to step back because I was almost hitting the bar hook everytime I went up. Meh. Stupid cage with weird guards.
Rows: 1x5 @ 45, 5x5 @ 55. Should have done 60, but I was tired because of some lack of sleep, so I stayed at 55.
Bench: 1x5 @ 45, 5x5 @ 55. Same as rows.
Then I took time to stretch and everything, but there was nos BOSU available for my usual planking. It was an ok workout.0 -
OK tonight was AWESOME! I FINALLY hit the squat goal that I have had for oh... 3 months now.
Ice Cream Fitness AKA Stronglifts+ Workout B
Squats Warmups@45,65,85 then 5x5@100. WOOHOO! Triple digits! OMG they were terrible. So messy. Form was total *kitten*. But I DID it. Form will improve next time (at the same weight of course). Hopefully the psychological component will be easier too since I have finally done it.
I know I posted late on your feed update but I'll say it here too. Yay! Congrats on making it to 100 on squats. We knew you could do it.
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@threnjen [/quote]
At the very end of my workout, on the last set of bench, I realized that I had my pants on backwards.[/quote]
This is so something I would do. But good going on squatting 100! That's my goal, too. Or rather, I got up to 115 and then realized that I was just shy of breaking parallel, so I dropped down to the highest weight I can do and not have that hitch in my form as I get low, which turned out to be 95. I think my form was deteriorating so gradually as I increased weight that I didn't notice, so I'm working my way back up again.0 -
At the very end of my workout, on the last set of bench, I realized that I had my pants on backwards.
you're in good company. my son played a ballgame once with his pants on backwards. i didn't even notice until he hit a double and i had ten minutes or so of him standing around on second where i could get a good look at him.
some noisy little aggravator in the bleachers noticed it too and just couldn't wait to meet him at the dugout entrance to tell him all about it. my son's response: ". . . so?" i've done the same thing. there was one day in my tech-support-person life where i only realised my overalls were on backwards when i finally got a chance to go to the washroom at about 2pm. what a nightmare. i'd already held off until i had only nine nanoseconds before disaster . . . and then my brain couldn't work out why the pants wouldn't come off.
some russians i worked with at once place - just fyi - got extremely agitated when i made the same mistake with my undies one day. one of them looked like she was going to hold me down and forcibly put them back on the right way. according to her [but she's from mongolia or somewhere] it's extremely bad luck to wear your gonch back to front. looks like it worked out for you though. way to go on the squats.
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Didn't want to interfere with my M/W/F schedule, so did a 'Warm-up Weights' workout instead, worked on my form and it helped losing me up. Did all 5 exercises (plus sumo squats) using my warm up weights.0
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physio appointment this morning and typically frustrating/baffling, the way physio is. it finally transpired with about 10 minutes to go that he feels i need to do better at engaging and ultimately strengthening my traps so as to help with shoulderblade stability. on that note, i paid a silly amount of money for a little rubber tube to do my practicing with and went off to try out this idea in the gym. blew off the bench pressing and i can tell that parts of my left shoulder are really not getting along with the bench, but i filled in with a few other things.
planks: 2x60sec as warmup. no problems there, though for all i know i'm now doing them wrong. they were so comfortable i can't help wondering.
squats: 2x5@45, 2x5@65, 5x5@75. i had meant to keep it at 65 what with the five days off and the physio stuff, but it didn't feel necessary so i didn't do it. squats felt good.
pulldowns: sets of 10 as accessories, at 40 and then 45 pounds. not hard but i wasn't much interested in escalating.
bench: 1 set of 5 at 45, just to show that i could. left rear something or other really not playing nice on descent. i'm just not ready for bench and maybe won't be for a while.
rows: 2x5@50, 5x5@60, anal-retentive interest throughout the whole thing in playing the traps game while i was setting them up.
overhead press: i did a set of 5 at 45 when i first got myself into the rack, but when it was time to actually do the lift, the rack was taken. so i did 3x10 with the 30-pound bar instead, rack-free.
then i went to the grocery store and spent 50 bucks, basically on candy and red meat. gonna stir-fry my face off in an hour or so but right now i want sleeeeeeeeep.0 -
Tonight did workout B and it didn't take quite as long as last time I went to the gym, though that was good cause I didn't get started till after 10:30 pm. All week I have short shifts but still work until close.
Stage 2 - B2
wide grip deadlift from box 2x10 @ 100 - slight increase
bulgarian split squat 2x10 @ 20 db - used short step
underhand lat pull down 2x10 @ 70 - tough as increased but made it through
reverse lunge forward reach 2x10 @ 15 - these are fine
db prone cuban snatch 2x10 @ 5 - decreased weight, not a fan of these
sb crunch 2x10 @ 10 - used 10 plate again but bigger ball this time
reverse crunch 2x10 - feel them but still they are awkward
glute bridge 2x10 @ 10 - used plate again and did these instead of the lateral flexion
prone cobra 2x 60 seconds
shrug 3x10 @ 25 db - not bad but might try with a bar instead one day
assisted chin up, neg, hang - did sort of chin-ups @ 13 but held at the top and slowly lowered while using the assistance just for 2 sets of 4 reps. Did one in between where I just hung from the handles.
That is all for today. Sunday is rest day.0 -
Busy, exhausting weekend.
Saturday I went to the gym in the morning. Everything felt extremely hard. Maybe because I started my TOM. I remember that I felt really weak at the start of last cycle too.
Squat 5x5 at 135. I have been at this weight for a while now, and it still feels really hard. I can't decide whether to stay here longer, or just try 140.
OHP 5x5 at 52.5. This was harder than it should have been. I will repeat once more before attempting 55 again.
DL 1x3 at 170. New high
. I probably could have done at least 4, but I was feeling weak and didn't want to push it since I had a game that night.
I had my first not of the season last night, and my first game with our B team. It was very tough, but fun. I was so sore and exhausted by the end, but happy.
Then today I had a 3 hour practice. My reaction time was so slow and I was very mopey, bit so we're a lot of other people. Luckily, we took the opportunity to work on scenarios and strategy.
Now I just want to go to bed and not get up for 12 hours, but I start nights tonight. So I will be having a 1 hour nap then work an 8 hour shift instead. I am sure I will sleep well when I get home!0
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