No, I haven't been totally gone this past week. "Life" changed up my schedule a bit. Although working out is important to me, there are more important things.
Wednesday, July 20
I accidently repeated the B workout from Dial it In. That kind of annoyed me because I was looking forward to deadlifts. But, maybe it was a good thing. After the last A workout, I felt some of the funniness in my hip (sacroilliac) again. So, this gave me a little more rest. My chinups were rather week. But, I had some sleep issues over the past few days, so I should expect some weaknesses.
Here it was:
Dial It In B2
Foam rolling and Warmup
Prone Cobra - 2x90s
Front Squat Push Press - 6/55#, 6/60#
Chinup - 2x4/red 1" band
Romanian Deadlift - 15/95#
Dumbbell Push Press - 15/25#ea
Barbell Split Squat - 15/45#
Split-Stance Single-Arm Cable Row - 15ea/25#
Finisher B - 4:42
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats
Friday, July 22
I did a metabolic circuit from FBB. The timing was 10s rest, 45s work, two rounds. Good stuff.
Exercises were:
Hop scotch
Single leg squat thrust
Mountain climber
KB cleans
Rope jump
Explosive step up
Prone step off Swiss ball
KB swing
Then I did 3 minutes of jump roping.
Sunday, July 24 (Today!)
Today, I went back to workout A. I'll just continue from here and finish with A rather than B. It was a good workout, but again, way too long. I only got through 1 round of the superset and didn't have time for the Finisher. It worked well to do that the next day last time, so I'll do that again. After feeling the SI wierdness after my last DL session, I decided to take a big reset and start back at 135# for my working sets. I was basically doing speed deadlifts. That's ok. I don't want to aggravate this any more. I've read it takes a long time for these things to heal.
Dial It In A2
1:23
Warm up and foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 8/115#) 6/135#, 6/145#
Military Press - 2x 6/25#ea
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/27.5#ea
Single-Leg SHELC - 15ea (nice and slow = HARD!!)
One-Point Dumbbell Row - 15ea/30#
Showing posts with label hip pain. Show all posts
Showing posts with label hip pain. Show all posts
Sunday, July 24, 2011
Sunday, April 24, 2011
Oh bunnies, where art thou?
Oh, that's right. It's Easter. They must have all been hard at work, because over more than an hour, I only saw 3 bunnies, and they were all in one spot.
It was 34F this morning, but it was still a beautiful day for a run. No wind at all. I bundled up and headed out. I wanted to try for 6 miles and I was aiming for 11 min/mile. Although I make my distance goal, which was my main goal, I was not able to keep an 11 minute pace. I kept trying, but couldn't. Oh, well. I ran without music. I figured it was a good day to do that, since there was no wind. When it gets really windy, I like to have my headphones on. They help block the wind.
I noticed even before I set out that my right quad was still sore from squats on Friday. During the last mile or two, I noticed that the outside of my hip starting to ache a little, too. I think it might be because I was doing something different because of my quad. I did manage to finish and now I don't notice either issue.
It was 34F this morning, but it was still a beautiful day for a run. No wind at all. I bundled up and headed out. I wanted to try for 6 miles and I was aiming for 11 min/mile. Although I make my distance goal, which was my main goal, I was not able to keep an 11 minute pace. I kept trying, but couldn't. Oh, well. I ran without music. I figured it was a good day to do that, since there was no wind. When it gets really windy, I like to have my headphones on. They help block the wind.
I noticed even before I set out that my right quad was still sore from squats on Friday. During the last mile or two, I noticed that the outside of my hip starting to ache a little, too. I think it might be because I was doing something different because of my quad. I did manage to finish and now I don't notice either issue.
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
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.
Monday, January 31, 2011
A week off and still in pain
I took last week off and even got a massage on Thursday. The massage helped my muscles relax, but the hip issue is still there. It was feeling a bit better, so I tried lifting again. No go. I got through my foam rolling and mobility work, but the front squats did me in. I did manage a big PR (105#), but after that my hip was screaming and I called the workout off. Ouch.
I did some internet self-diagnosing and my guess is my sacroiliac joint is out of whack. I made an appointment with my doctor. I'm hoping for a referral to a physical therapist.
I did some internet self-diagnosing and my guess is my sacroiliac joint is out of whack. I made an appointment with my doctor. I'm hoping for a referral to a physical therapist.
Friday, January 21, 2011
Taking it easy on the DLs
The plan today called for "easy" deadlifts. Considering my hip/lower back on the right side is a little sore right now, I decided that was a good idea anyway. I wouldn't have been able to set any records, so why try when I'm not feeling 100%?
Since it was a lower-body day, I threw in some chin-ups and pull-ups between sets.
I guess it's about time to start peeking at Phase 4! One more month and I'll be looking for the next program. I don't know if I've mentioned it, but I've thought about doing a strength program (like Starting Strength) mixed with Turbulence Training for a while. I don't know if those fit well together. I'll have to see. Then I might repeat Show and Go, since I like it so much!
Show and Go, Phase 3, Week 4
1:05
Foam rolling and mobility
Conventional deadlifts (not elevated) - (warm-up 3 @135#) 2x3 @170#, 3 @155#
Side lying internal-external rotation - 2x8/side
DB Bulgarian split squats from deficit - 2x8/side @10#ea
Doorway slides - 2x10
Tall kneeling cable lift - 2x10 @25#
Leg raise thingies (subbed for natural glute ham raise) - 2x6
Adductor stretch and calf stretch - 2x30s/side
Since it was a lower-body day, I threw in some chin-ups and pull-ups between sets.
I guess it's about time to start peeking at Phase 4! One more month and I'll be looking for the next program. I don't know if I've mentioned it, but I've thought about doing a strength program (like Starting Strength) mixed with Turbulence Training for a while. I don't know if those fit well together. I'll have to see. Then I might repeat Show and Go, since I like it so much!
Show and Go, Phase 3, Week 4
1:05
Foam rolling and mobility
Conventional deadlifts (not elevated) - (warm-up 3 @135#) 2x3 @170#, 3 @155#
Side lying internal-external rotation - 2x8/side
DB Bulgarian split squats from deficit - 2x8/side @10#ea
Doorway slides - 2x10
Tall kneeling cable lift - 2x10 @25#
Leg raise thingies (subbed for natural glute ham raise) - 2x6
Adductor stretch and calf stretch - 2x30s/side
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