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.

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!

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!

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.

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.