I guess I'll take what I can get!
Not much else right now...
My Little Workout #2-2
1:00
Foam rolling and mobility
A1 Chin-up - 3,2,2.5
A2 1-leg supine bridge - 3x10/side
B1 Push-up - 3x8
B2 BSS - 3x10 (bodyweight)
C1 Seated overhead press - 3x8/20#each hand
C2 Antirotation iso-hold - 3x20# for 20s each, 10s rest between, arms straight out
Monday, February 28, 2011
Sunday, February 27, 2011
Tik Tok #2
This morning I got in another Tik Tok round from BodyRock.tv. Short but very sweet!
I'm going to get good at skipping rope with this one, I think.
My combo times this time were: 3:37, 4:06, 3:43. Last time they were 4:21, 4:05, 3:48.
Good stuff!
I'm going to get good at skipping rope with this one, I think.
My combo times this time were: 3:37, 4:06, 3:43. Last time they were 4:21, 4:05, 3:48.
Good stuff!
Saturday, February 26, 2011
Good lift!
I got another good lift in today. I'm still trying not to do anything that will aggravate my hip. I've been without pain for a couple days. That's nice. I made some good progress today. Plenty hard! The bench press isn't going up as fast as I had hoped, but I still made progress, I think.
My Little Workout #1-2
Foam rolling and mobility work
A1 Bench Press - (warm-up 3/45#, 3/75#) 2/95#, 2x2/100#
A2 Plank - 3x90s
B1 1-arm DB Row - 3x8/side/55#
B2 DB Pullover - 3x8/35#
C1 BB Hip Thrust - (warm-up 3/45#) 8/95#, 2x8/100#
C2 TGU - 3x3/side/20#KB
My Little Workout #1-2
Foam rolling and mobility work
A1 Bench Press - (warm-up 3/45#, 3/75#) 2/95#, 2x2/100#
A2 Plank - 3x90s
B1 1-arm DB Row - 3x8/side/55#
B2 DB Pullover - 3x8/35#
C1 BB Hip Thrust - (warm-up 3/45#) 8/95#, 2x8/100#
C2 TGU - 3x3/side/20#KB
Friday, February 25, 2011
Yoga this morning!
I bought a subscription to YogaDownload.com a little while back. I'm enjoying it. I really like the audio classes with pose guides better than the videos, which was what I was using at YogaToday.com. Not that their videos were bad. They were very good. It's just nice to be able to shut my eyes when I want and even take off my glasses. Also, I don't have to face the screen constantly.
Today's yoga practice was a Power Vinyasa Flow called Yoga for Buns. Besides the talk about "toning and sculpting" *GAG* it was a really good class! I saw lots of progress during the class in the utkatasana pose, which I love. At first it was vary hard, but by the end I was low and strong. Nice. I also like the vinyasa aspect, with the linking to the breath. Unless I'm told whether I should be inhaling or exhaling, I get lost and frustrated. The instructor did a great job leading the breathing, guiding through the poses, and giving little tweaks to improve each pose. My savasana wasn't as nice as it sometimes is. It was a little short. But, it didn't help that my computer decided to channel a message from aliens from outer space in the middle. Not sure why my computer messes up audio like that sometimes. It's a cute but wimpy little thing. Maybe it just can't handle all the power I'm releasing in its presence. Ha!
Today's yoga practice was a Power Vinyasa Flow called Yoga for Buns. Besides the talk about "toning and sculpting" *GAG* it was a really good class! I saw lots of progress during the class in the utkatasana pose, which I love. At first it was vary hard, but by the end I was low and strong. Nice. I also like the vinyasa aspect, with the linking to the breath. Unless I'm told whether I should be inhaling or exhaling, I get lost and frustrated. The instructor did a great job leading the breathing, guiding through the poses, and giving little tweaks to improve each pose. My savasana wasn't as nice as it sometimes is. It was a little short. But, it didn't help that my computer decided to channel a message from aliens from outer space in the middle. Not sure why my computer messes up audio like that sometimes. It's a cute but wimpy little thing. Maybe it just can't handle all the power I'm releasing in its presence. Ha!
Thursday, February 24, 2011
Hot Body Beach Workout
Ha ha ha! That is the name for the BodyRock.tv workout I did this morning. Weather was predicted as relatively cold and windy, so I decided not to try running. The running from Tuesday hit my right side a bit funny. I think that whole side is tight. I could feel it down in my foot. I sure wouldn't want that to degenerate into full blown plantar fasciitis. My left arch was also a tad sore, but it was the right side that was worse. I did some extra stretching this morning for my legs and hit my arches good with the golf ball.
Well, I wasn't on a beach, but I sure was hot during today's workout, because I was sweating up a storm! I started off with foam rolling and some mobility work. Then came the torture! Ha! I wish I had a sea to take a dip in to cool off like Zuzana. Around 25-30 minutes of intense work. I was really frustrated, though, because I kept pressing the wrong buttons on my HRM/GPS watch. I did find my Gymboss (thanks Cim!) which I had been looking for for days! Of course, it was right where I thought it should be, just hidden behind a book. Argh! I had looked all over the house several times. Oh, well. I have it again now! It is great for intervals!
I won't repost everything that was in the workout this morning, but I will record my counts for a record to compare myself to next time:
#1: 26/26/4/22/22/5
#2: 6
#3: 17/5/11/6/10/6
#4: 5.5
#5: 30/29/5.5/26/29/6
#6: 6
#7: 15/6/8/5/10/4
Well, I wasn't on a beach, but I sure was hot during today's workout, because I was sweating up a storm! I started off with foam rolling and some mobility work. Then came the torture! Ha! I wish I had a sea to take a dip in to cool off like Zuzana. Around 25-30 minutes of intense work. I was really frustrated, though, because I kept pressing the wrong buttons on my HRM/GPS watch. I did find my Gymboss (thanks Cim!) which I had been looking for for days! Of course, it was right where I thought it should be, just hidden behind a book. Argh! I had looked all over the house several times. Oh, well. I have it again now! It is great for intervals!
I won't repost everything that was in the workout this morning, but I will record my counts for a record to compare myself to next time:
#1: 26/26/4/22/22/5
#2: 6
#3: 17/5/11/6/10/6
#4: 5.5
#5: 30/29/5.5/26/29/6
#6: 6
#7: 15/6/8/5/10/4
Wednesday, February 23, 2011
Three chins!
I guess most people would be upset if they had more than one chin, but not me! Today I managed 3 chin-ups back-to-back!! I've been practicing with my Iron Gym, but only got to 2-1/2 before this morning. Now to get the pull-ups to more than one at a time...
Today was a self-written workout. Again, I tried to pick exercises that would not load up my SI joint. Afterward, I think I was successful. During the BSS, I had my hands on my SI joints to see if there was any movement there. I don't think I felt any clicking, but it's a little hard to tell because I do actually have some muscle back there. I thought I was losing all that muscle due to weight loss, but I think I'm still doing ok.
Besides protecting my SI joint, I'm also trying to strengthen my glutes, particularly my left glute. Standing here, I feel a slight tightness in my left glute, so I think I did it today! The single leg supine bridges are so much harder on the left side, more unstable. My right side kicks them out like nothing, but my left side struggles. I can tell they are getting easier, though. A couple weeks ago, I had a hard time even getting full extention on the left side.
Here it is:
My Little Workout #2
0:48
Foam rolling and mobility
A1 Chin-up - 3,2,2
A2 1-leg supine bridge - 3x10/side
B1 Push-up - 3x8
B2 BSS - 3x10 (bodyweight)
C1 Seated overhead press - 8/15#each hand, 2x8/20#ea
C2 Antirotation iso-hold - 3x20# for count of 20
Today was a self-written workout. Again, I tried to pick exercises that would not load up my SI joint. Afterward, I think I was successful. During the BSS, I had my hands on my SI joints to see if there was any movement there. I don't think I felt any clicking, but it's a little hard to tell because I do actually have some muscle back there. I thought I was losing all that muscle due to weight loss, but I think I'm still doing ok.
Besides protecting my SI joint, I'm also trying to strengthen my glutes, particularly my left glute. Standing here, I feel a slight tightness in my left glute, so I think I did it today! The single leg supine bridges are so much harder on the left side, more unstable. My right side kicks them out like nothing, but my left side struggles. I can tell they are getting easier, though. A couple weeks ago, I had a hard time even getting full extention on the left side.
Here it is:
My Little Workout #2
0:48
Foam rolling and mobility
A1 Chin-up - 3,2,2
A2 1-leg supine bridge - 3x10/side
B1 Push-up - 3x8
B2 BSS - 3x10 (bodyweight)
C1 Seated overhead press - 8/15#each hand, 2x8/20#ea
C2 Antirotation iso-hold - 3x20# for count of 20
Tuesday, February 22, 2011
Tik Tok
I needed a plan for non-lifting days when I don't want to run outside, something that would leave my hip alone. So, I decided to see if BodyRock.tv had anything that I could use. It did!
Today I did the Tik Tok Exercise Challenge.
Short but sweet!
Of course I started off with foam rolling and some mobility work.
My hip didn't act up after yesterday's workout! I thought it felt like it would, but it subsided.
Today I did the Tik Tok Exercise Challenge.
Short but sweet!
Of course I started off with foam rolling and some mobility work.
My hip didn't act up after yesterday's workout! I thought it felt like it would, but it subsided.
Monday, February 21, 2011
Lots to report
I did workout some last week. I'll post that later.
I had been feeling a little lost without a program to do that won't aggravate my hip. So, last night I made up two workouts and decided on a schedule for the next two weeks.
Today's workout was based on the one in my last post. I think in general it was ok for my hip. If anything, the 1-arm DB rows might have triggered something. I might have to sub those next time. Maybe seated cable rows would be better. All together it took 1:25. I did put a few extra minutes into the foam rolling, but that seems long for what I did!
Here it is:
My Little Workout #1
Foam rolling and mobility work from Show and Go
A1 Bench Press - (warm-up 3/45#, 3/75#) 3/95#, 1/100#, 3/95#
A2 Plank - 3x60s
B1 1-arm DB Row - 3x8/side/50# (hip??)
B2 DB Pullover - 3x8/30#
C1 BB Hip Thrust - (warm-up 3/45#) 8/75#, 8/85#, 8/90#
C2 TGU - 3x3/side/20#KB
A little more foam rolling on the hip
Last week I was travelling for business. I was driving, though, so I brought along a mini-gym!
Last Monday:
14 TGUs: 4L/4R/4L/4R with 20#KB then 3L/3R/3L/3R with 10#DB
Lunar Flow from YogaDownload.com
Last Tuesday:
Foam rolling and a little mobility
Circuit with 30 seconds at each station, 30 seconds rest between rounds, 30 minutes total.:
Walking lunges w/ two 10# DB
Push ups
KB swing (20#)
1-leg glute bridge (sometimes an iso hold on my left, weaker side)
Ab rollouts
Band sideways walks
15 TGUs/side in the PM without weight, a short yoga program
Last Wenesday:
16 TGUs, some with a 10# weight
Last Thursday:
foam rolling
Three rounds of:
TGUs (10#DB) 5/side,6/side,6/side
Plank (1min)
Goblet squat x10 (10#DB)
1-leg bridge iso hold 20s/side
These squats aggravated my hip big time. Booo!
I had been feeling a little lost without a program to do that won't aggravate my hip. So, last night I made up two workouts and decided on a schedule for the next two weeks.
Today's workout was based on the one in my last post. I think in general it was ok for my hip. If anything, the 1-arm DB rows might have triggered something. I might have to sub those next time. Maybe seated cable rows would be better. All together it took 1:25. I did put a few extra minutes into the foam rolling, but that seems long for what I did!
Here it is:
My Little Workout #1
Foam rolling and mobility work from Show and Go
A1 Bench Press - (warm-up 3/45#, 3/75#) 3/95#, 1/100#, 3/95#
A2 Plank - 3x60s
B1 1-arm DB Row - 3x8/side/50# (hip??)
B2 DB Pullover - 3x8/30#
C1 BB Hip Thrust - (warm-up 3/45#) 8/75#, 8/85#, 8/90#
C2 TGU - 3x3/side/20#KB
A little more foam rolling on the hip
Last week I was travelling for business. I was driving, though, so I brought along a mini-gym!
Last Monday:
14 TGUs: 4L/4R/4L/4R with 20#KB then 3L/3R/3L/3R with 10#DB
Lunar Flow from YogaDownload.com
Last Tuesday:
Foam rolling and a little mobility
Circuit with 30 seconds at each station, 30 seconds rest between rounds, 30 minutes total.:
Walking lunges w/ two 10# DB
Push ups
KB swing (20#)
1-leg glute bridge (sometimes an iso hold on my left, weaker side)
Ab rollouts
Band sideways walks
15 TGUs/side in the PM without weight, a short yoga program
Last Wenesday:
16 TGUs, some with a 10# weight
Last Thursday:
foam rolling
Three rounds of:
TGUs (10#DB) 5/side,6/side,6/side
Plank (1min)
Goblet squat x10 (10#DB)
1-leg bridge iso hold 20s/side
These squats aggravated my hip big time. Booo!
Friday, February 11, 2011
Finally a good workout! Oh, and my new bar pad!!
Yesterday, I got my new Hampton International Bar Pad - Extra Thick, so I had to give it a try. I wrote up a program for this morning based on one from Show and Go. Because of my hip, I wanted something that didn't have much with loading going through my SI joint. So, I included barbell hip thrusts, a la Bret Contreras. I think I got the recommendation from his writings to get this bar pad.
I was pretty impressed when I got the box with the bar pad. It is much heftier than my old bar pad. I'm pretty sure my old bar pad is the same as the one we had at my commercial gym. It is solid, but also cushier. Nicer on my hip bones. Also, the cover is nicer feeling can be removed and cleaned.
Look at this:
Here was my workout:
Foam rolling and Mobility
2 chin-ups
A1 Bench press - (warm-up 3 @45#, 65#, 75#, 85#) 3 @95#, 2x2 @100#
A2 1-arm DB row - 3x8 @45#
2 chin-ups
B1 DB pullover - 3x8 @30#
B2 Push-up - 3x5
C1 BB hip thrust - (warm-up 3 @45#) 8 @65#, 8 @75#, 8 @85#
C2 TGU - 4/side @20#, 4/side @20#, 3/side @20# (alternating side with each rep)
There it is! My heart rate montitor estimated 635cal in 1:19. Not bad. Those TGUs really got my heart rate up!
I was pretty impressed when I got the box with the bar pad. It is much heftier than my old bar pad. I'm pretty sure my old bar pad is the same as the one we had at my commercial gym. It is solid, but also cushier. Nicer on my hip bones. Also, the cover is nicer feeling can be removed and cleaned.
Look at this:
Here was my workout:
Foam rolling and Mobility
2 chin-ups
A1 Bench press - (warm-up 3 @45#, 65#, 75#, 85#) 3 @95#, 2x2 @100#
A2 1-arm DB row - 3x8 @45#
2 chin-ups
B1 DB pullover - 3x8 @30#
B2 Push-up - 3x5
C1 BB hip thrust - (warm-up 3 @45#) 8 @65#, 8 @75#, 8 @85#
C2 TGU - 4/side @20#, 4/side @20#, 3/side @20# (alternating side with each rep)
There it is! My heart rate montitor estimated 635cal in 1:19. Not bad. Those TGUs really got my heart rate up!
Monday, February 7, 2011
slowly, slowly
Today my hip felt a lot better. When I did notice something, it wasn't really painful and I even sat with bad posture at work (bad me) without pain when I finally stood up. Yesterday, we spent several hours skiing. The only time I noticed my back much was lifting my daughter. By the end of the day, it was a little sore, but manageable.
This evening, I did a little freestyle workout. I thought I was going to do something planned, but decided otherwise. I did the foam rolling and some mobility work. Then I did my 7 Turkish Getups per side interspersed with other stuff like 1-minute planks, pull-ups, chin-ups, Pallof iso-holds, inverted rows, bridges (1-leg and dual), 1-arm DB rows (felt close to hurting) and probably some other stuff I'm forgetting. I did the TGUs with my 20# kettlebell. I feel like I might have bugged it a little.
Tonight I really realized how much I miss having a plan to use. I wonder if I could do Show and Go and sub something for the squats and deadlifts. I'm sure I could do the upper body work fine. Bodyweight lunges and split squats seemed to be ok.
This evening, I did a little freestyle workout. I thought I was going to do something planned, but decided otherwise. I did the foam rolling and some mobility work. Then I did my 7 Turkish Getups per side interspersed with other stuff like 1-minute planks, pull-ups, chin-ups, Pallof iso-holds, inverted rows, bridges (1-leg and dual), 1-arm DB rows (felt close to hurting) and probably some other stuff I'm forgetting. I did the TGUs with my 20# kettlebell. I feel like I might have bugged it a little.
Tonight I really realized how much I miss having a plan to use. I wonder if I could do Show and Go and sub something for the squats and deadlifts. I'm sure I could do the upper body work fine. Bodyweight lunges and split squats seemed to be ok.
Saturday, February 5, 2011
Still waiting...
I'm trying to be patient, I really am.
I went to the doc on Tuesday to get my hip checked out. She agreed it was the SI joint and thinks it is a muscle spasm that is causing the issue. So, I'm on a pain killer/anti-inflamatory and at night I take a muscle relaxor. So far, it doesn't seem to be helping all that much. When I sit for a long time slouched over, like at work, my back siezes up when I stand. If I sit with excellent posture, it ususually isn't very bad. If I'm standing, I don't notice it at all. I have been rather sluggish and creaky lately. I decided I needed to move more, even if I can't continue my regular workout for now.
Last night, I got my 7 TGUs in (for the 3rd and 4th) without weight. (Oh, yes. I'm doing a challenge to do a number of TGUs per day on each side that is equal to the date in February.)
This morning, I did my foam rolling series. I could tell I hadn't done it in a while because my IT band was more sore than normal. When I do it regularly, the IT band doesn't give my any sass at all. After that, I did a nice 20 minute hatha yoga program from YogaDownload. Then I did my 5 TGUs with a 5# weight. I can tell I'll probably have to break them up more later on when the reps are higher. After that I did two chin-ups. Itfeels great to have moved some more.
I went to the doc on Tuesday to get my hip checked out. She agreed it was the SI joint and thinks it is a muscle spasm that is causing the issue. So, I'm on a pain killer/anti-inflamatory and at night I take a muscle relaxor. So far, it doesn't seem to be helping all that much. When I sit for a long time slouched over, like at work, my back siezes up when I stand. If I sit with excellent posture, it ususually isn't very bad. If I'm standing, I don't notice it at all. I have been rather sluggish and creaky lately. I decided I needed to move more, even if I can't continue my regular workout for now.
Last night, I got my 7 TGUs in (for the 3rd and 4th) without weight. (Oh, yes. I'm doing a challenge to do a number of TGUs per day on each side that is equal to the date in February.)
This morning, I did my foam rolling series. I could tell I hadn't done it in a while because my IT band was more sore than normal. When I do it regularly, the IT band doesn't give my any sass at all. After that, I did a nice 20 minute hatha yoga program from YogaDownload. Then I did my 5 TGUs with a 5# weight. I can tell I'll probably have to break them up more later on when the reps are higher. After that I did two chin-ups. Itfeels great to have moved some more.
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