@krokador I am old! I am retired and have a German Shepherd that needs to expend his energy as well. At my age my goal is to be the next Ernestine Shepherd.

Long day yesterday since I got stuck cashiering in wine&spirits because the one who works over there called out. We had two on the floor who were both under-aged, so we didn't have many options for who could to cover. Though it's one department where I do not much since I don't know it and even less after they did the reset on the whole department. I didn't even really stock so had some slow times where I studied instead, which the manager didn't mind since I need to get a test date done and get certified for work.

I went to the gym after work since I had a parking spot already and wanted to get a little cardio since didn't get to spend my shift moving around doing stuff.

Upper Accessories
wide grip bench - 2x10 @ 45, pause 3 count 1x8 @ 55, 1x8 @65 and 1x5 @ 70
hack squat calf raises - 2x25 @ 90
tricep pushdown - 3x10 @ 70
face pull - 2x10 @ 70
overhead tricep extension - 2x10 @ 40
single leg cable kickback - 2x15 @ 22.5

walked on treadmill 45 minutes at 5 incline and 3 speed and 15 minute cool down

i, um, thought the long weekend was the one we just had. got brought back to reality at 9:15 by the city garbage truck going by.


needless to say, it's a gong-show-y day and no kind of lifting was done.

Stronglift Rest Day

Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-36X7X 35

40lbs loss by May 27 Challenge
Buns, Guns and Abs challenge.
45 squats
10 push-ups
45 leg lifts

April move your @$$ Challenge
I am going to be at my husbands food show today. And I will be walking for around four hours. Will have to figure out the mileage later.

lkpducky wrote: »

Did not want to chance squats with my back acting up.
Bugger!

good call, but it's so frustrating to be constantly stopped. i FINALLY went to the gym, and i had my squat shoes. good thing, because 'denial' is going around 5 days of the work week with those shoes in your bag and never taking them out. the gym was busy but i lucked into a rack at just about the right time, and got my bench done as well. it's 5's week.

bench 50/60/70. i have had so much aftermath from that neck thing that tbh this was too heavy for me. but not so much too-heavy that i didn't get 6 reps with it.

squats were routine, actually. same ol' 'well, they felt pretty good but who knows what my form was like for outside people'. on squats the aftermath thing that i've got right now is a biceps femoris that just will not quit on the same side where my s.i. used to be locked. so i dind't know what would happen, but the nice thing was that my front squats are back. it's still so easy for me to drift off-form though, so i took it to 65 and stopped it right there. front-back supersets of 5, for 3 sets.

gave away my massage card to a colleague today. she needed it, i didn't. and i was honestly getting tired of the trek out there and back every week. still, i feel sort of like you do when you do things like that. like, really, i don't want to be going for any more massages. but i guess i'm a little apprehensive about what it will mean that i'm taking a break from the whole massage thing.

Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85

Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-20X7X 35

40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
45 Squats
10 push-ups
45 leg lifts

April move your @$$ Challenge
I am going to take 2-2 mile walk today.

I don't have any progress to report with lifting. I strained my groin at soccer tonight. Left side, same side as the hip injury from earlier. I'm getting really frustrated with my body. A small part of me wants to stop trying to be active because I didn't have all these aches and injuries when I was just being sedentary. I know that's wrong, but in this moment I am so, so frustrated.

@krokador Thank you so much for the helpful tips. I will be sure to come up with a routine!

Before my soccer games no one else does any warming up. I did some butt kicks and high knees but felt like everyone was staring at me (they probably weren't). Wait til they see me next week!

Shoulders
ohp - 2x10 @ 45 and 1x6 @ 65, push press 1x2 @ 65 and 2x6 @ 75
side lateral raise - 2x10 @ 12.5
front db raise - 2x10 @ 12.5
bent over raise - 2x10 @ 10
leg raise - 2x10 @ bw
dry sauna for 15 minutes
60 minutes on treadmill, almost all at 4 incline and 3 speed while reading ptce prep book

canadianlbs wrote: »

jen_092 wrote: »

A small part of me wants to stop trying to be active because I didn't have all these aches and injuries when I was just being sedentary.

-snip-

i'm not a fan of clamshells, but i do use a theraband round the knees and do lateral crab walks as a go-to as well. apparently i border on hypermobility in the hips, so a lot of my stuff comes from the ball being sloppily seated in the socket. the theraband is my go-to for re-settling them in a better alignment when i just can't get rid of the catches and clicks.

I hear you! I hate trying to get stronger and only getting injured. Is my body saying that it wants to be weak? I feel like an injury is my body's way of saying "You're not supposed to be strong, you're supposed to sit quietly in a corner and read a book" f--- that for a game of soldiers. My husband doesn't call me "the jumping bean" for nothing.

My physical therapist had me doing clamshells and crabwalks when I had hip and hamstring issues. I don't have hypermobility but my pelvis is slightly rotated (left hip bone juts a bit forward of the right hip bone) and I had weak glutes, so my hamstrings did too much work.

Yesterday:
Arnold presses 2 x 10 @ 5 lbs warmup, 2 x 10 @ 10 lbs, 2 x 10 @ 12 lbs. Deloading to work on shoulder form.
Bicep curls 2 x 10 @ 10 lbs, 2 x 10 @ 12 lbs
Pushups 4 sets of 15

Also had a sports massage to work on my back. The therapist also worked on my shoulders, upper corners of my pecs, glutes (piriformis tightness), tensor fascia lata, and hamstrings. I'd also had left hip issues and the glutes and TFS work was for that. The tight spot in the lower left quadrant of my back is probably affecting the left hip too.

Today: swimming. Crawl stroke for the first time since my shoulder has recovered. Could probably have swam a couple of months ago but didn't get around to it. How do I juggle all the various things I like to do (running, arm crank, lifting, swimming, etc)?

Glute activation is a huge problem! My PT had me doing clamshells when I had really bad runners knee.

I took a few days off SL and did 1.5h of climbing on Tuesday and another 1h on Thursday. My forearms feel much better now. Will try to do light squats and upper body to round out my SL week 8 tomorrow!