Just a quick report on a great workout!I listened to TheFitCast podcasts during my workout. I don't know why I didn't realize the great use of my cute little Netbook to do this before. Great stuff.
FBB Base Phase A7
1:03
Foam rolling (from SnG),
warm-up (skipped jumping moves)
Bird dog -
3x10
Forward Ab Roll - 3x10 (subbed ab roller for
ball)
Stepup - 3x10/15#ea hand
Three-point
Dumbbell Row - 3x10/50#
Partial Co-contraction
Lunge - 3x10
Pushup - 3x10 (some
pauses)
Hip-Thigh Extension - 3x10 with knee pulled
in
Bent-Over Reverse Fly - 3x10/10#
Wednesday, May 11, 2011
Monday, May 9, 2011
Weekend
Saturday, I got a nice bike ride in with family and friends. Saturday and Sunday, I also got in a lot of gardening work, too.
Sunday morning, I got to use my new aluminum Oly bar, which weighs only 15 pounds. It is soooo much nicer to use that than what I had before, since I can hold my hands farther out. With the narrower hold, I couldn't get my arms behind my head. That is required to keep balance when the back angles forward on the decent.
Now, on Monday, I'm feeling some DOMS. Not bad, but enough to know I worked!
Female Body Breakthrough Base B6
Foam rolling and warm-up (no jumping moves, still trying to rest my heel)
Upper-Body Core Stability Russian Twist - 3x10/25# (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - 10/15#, 10/20#,10/25# (Yay for new bar! Almost lost balance during one rep in 2nd set.)
Lateral Raise with External Rotation - 3x10/10#ea (maybe ready to go back up in weight, maybe not all the way to 15#?)
Single-Leg, Single-Arm Romanian Deadlift - 10/45#, 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 3x10/10# each hand (proably ready to increase)
Split-Stance Cable Row - 3x10/50#
Sunday morning, I got to use my new aluminum Oly bar, which weighs only 15 pounds. It is soooo much nicer to use that than what I had before, since I can hold my hands farther out. With the narrower hold, I couldn't get my arms behind my head. That is required to keep balance when the back angles forward on the decent.
Now, on Monday, I'm feeling some DOMS. Not bad, but enough to know I worked!
Female Body Breakthrough Base B6
Foam rolling and warm-up (no jumping moves, still trying to rest my heel)
Upper-Body Core Stability Russian Twist - 3x10/25# (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - 10/15#, 10/20#,10/25# (Yay for new bar! Almost lost balance during one rep in 2nd set.)
Lateral Raise with External Rotation - 3x10/10#ea (maybe ready to go back up in weight, maybe not all the way to 15#?)
Single-Leg, Single-Arm Romanian Deadlift - 10/45#, 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 3x10/10# each hand (proably ready to increase)
Split-Stance Cable Row - 3x10/50#
Friday, May 6, 2011
New Toy!
I got my aluminum Oly bar in the mail yesterday! It's 15 pounds. I'm anxious to give it a try. It seems well made. It only has a weight limit of around 150#, so I will only use it up to the point when I could use the 45# Oly bar. The sleeves seem to move fine, which was my biggest worry.
My heel is still getting sore, so I skipped the jumping moves in the warm-up. Otherwise, I did everything. My heel did feel sore afterward, but I took some ibuprofen and iced it on my way to work. So far, it's not getting worse, but I would like it to actually get better! Patience, patience.
I didn't increase any of my weights today, but I still felt like I got a good workout in.
FBB Base Phase A6
1:02
Foam rolling (from SnG), warm-up (skipped jumping moves)
Bird dog - 3x10
Forward Ab Roll - 3x10 (subbed ab roller for ball)
Stepup - 3x10/15#ea hand
Three-point Dumbbell Row - 3x10/50#
Partial Co-contraction Lunge - 3x10
Pushup - 3x10 (some pauses)
Hip-Thigh Extension - 3x10 with knee pulled in
Bent-Over Reverse Fly - 3x10/8#
My heel is still getting sore, so I skipped the jumping moves in the warm-up. Otherwise, I did everything. My heel did feel sore afterward, but I took some ibuprofen and iced it on my way to work. So far, it's not getting worse, but I would like it to actually get better! Patience, patience.
I didn't increase any of my weights today, but I still felt like I got a good workout in.
FBB Base Phase A6
1:02
Foam rolling (from SnG), warm-up (skipped jumping moves)
Bird dog - 3x10
Forward Ab Roll - 3x10 (subbed ab roller for ball)
Stepup - 3x10/15#ea hand
Three-point Dumbbell Row - 3x10/50#
Partial Co-contraction Lunge - 3x10
Pushup - 3x10 (some pauses)
Hip-Thigh Extension - 3x10 with knee pulled in
Bent-Over Reverse Fly - 3x10/8#
Wednesday, May 4, 2011
Quick run, testing the heel
So, a bit of self diagnosis and I'm suspecting tendonitis or a trigger point in my calf. We'll see. I've stretched and rolled and massaged.
This morning, I went for a short run to give it a test. I felt a slight soreness, but not much. I only went 1.5 miles and tried to keep my foot turnover up so that I wasn't striking with my heel. I'm going to stretch a bit and maybe ice it.
The pain really isn't extreme. But, I believe if I'm feeling pain, that's telling me I need to take care of something. I like to take care of it rather than make it worse and have even more down time.
This morning, I went for a short run to give it a test. I felt a slight soreness, but not much. I only went 1.5 miles and tried to keep my foot turnover up so that I wasn't striking with my heel. I'm going to stretch a bit and maybe ice it.
The pain really isn't extreme. But, I believe if I'm feeling pain, that's telling me I need to take care of something. I like to take care of it rather than make it worse and have even more down time.
Tuesday, May 3, 2011
What's up with my heel?
It seems like it is coming from tightness in my leg, but my left heel is sore. This started right after finishing my 7 mile run on Sunday. It was a nice run. I think I averaged about 11:18, which isn't bad for me, especially for a windy day. I had a few niggles during the run, in particular, the right hip returned at about mile 6, but it didn't bother me much. It's this heel. I haven't had this before. And it's on the other side. Hmmm. So, I've been rolling that leg.
Today, instead of lifting like would have been the plan, I did a yoga program, hoping that would help stretch. The program I chose ended up not being the most stretchy program, but it was still good. That's when I really could tell I have some tightness in that left leg. I felt it in the calf and in the hamstring. I did "Yoga for Buns" from YogaDownload. It really is a great program. I even start sweating during it.
We'll see where this leads!
Today, instead of lifting like would have been the plan, I did a yoga program, hoping that would help stretch. The program I chose ended up not being the most stretchy program, but it was still good. That's when I really could tell I have some tightness in that left leg. I felt it in the calf and in the hamstring. I did "Yoga for Buns" from YogaDownload. It really is a great program. I even start sweating during it.
We'll see where this leads!
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