Sqit squats, pork ropes & swimming with the fish.

howtomake

at home
CHIN WORK
Partial unassisted chin
3 more inches until I can eat the bar. Tried to do a 2nd one but couldn't get up as far as the first.

Assisted Chins
5 sets 7 reps

1 set 7 reps for these 2:
Negatives
Assisted Pull up


inverted rows
NONE..Um, no can't do these after chins, need to put them first.



at gym
db bench press
1x8 10kg ea for warm up,
3x6 12.5kg ea felt ok

grip work
27.5kg db with normal grip, just plain walking around with db's in hand, only managed maybe 3 sets of 30 secs?? Got a nice dopamine release from lifting/carrying these. The 4kg on the next exercise felt so light after the 27.5kg

ytwl
2x5
4kg db ea ytw
2.5kg db ea for l


tricep rope pulldowns
2x8
2nd pin

cardio
tabata on bike
did these nice & hard, 4 mins at 8th setting 20secs/10secs, on the last minute started to see stars (seriously need mp3, I know I keep saying that)

howtomake

I'm feeling good, it's funny how you get some extra 'zing' the next day from lifting. Although shoulder is feeling a bit iffy, but nothing too bad.

Anyway happy because thought I would've had to skip the gym tonight due to a work function, but I'm free. I can understand having to socialise with work, but really I see my co-workers more than I see anyone else and I need time to myself. If you think about the amount of hours you spend at work with the same people....

Lower body tonight, zercher and front squats here I come:D

howtomake

Didn't think I was going to be able to get a good workout in, nothing went as planned, spent a lot of wasteful time. Got it in the end, although didn't do any front squats like I planned, and wanted to go up in weights for the b'zercher's.

zercher squats (I got quite a few stares at the gym for this one:o):
1st set 10 reps: 25kg
2-4th sets 10 reps: 27.5kg

DB deadlift
25kg DB ea
1st set - 10 reps
2-3 sets - 7 reps
4th set - 6 reps

cardio
20 minutes step machine

Note to self: do lower body the day before upper body. I had hardly any upper body strength from the previous night's workout. Didn't trust my shoulder to do a clean for 30kg on the front squat. I guess that's why a full body workout is good at times.

howtomake

Well so rheumatoid arthritis has been some what ruled out, still waiting on 2 more tests.

Yesterday wasn't feeling the best, so didn't do too much in the pool. And this Sun is diving, first dive of the year. I'm a bit anxious:(, but then again I'm always anxious, it is a wonder I do anything at all sometimes. Hopefully I won't be so knackered now as diving takes less energy expenditure than snorkeling. I need to start setting aside some time for making food for the week.

Tonight I'm expecting to do a full body at home, just some chin work & some front squats (gonna try 30kg, wish me luck). Friday I plan to do some sprints now that it is staying lighter out (fingers crossed)

howtomake

So I was able to clean 30kg, actually it was 32kg because I forget the bar at home weighs about 2kg. So hopefully I will be able to do this with the exact 30kg BB in the gym, I'm starting to get enough stares, which I would rather not, but certainly don't want to get stares from any weights falling on me.

It was a bit easier than I thought, well the first time anyway. My shoulder wasn't particularly as happy about as I was though. But I think I know why my abs were feeling it last week, think it was definitely the front squats or the clean or both.

Cleaned BB & Front squats:
1x5 - 10kg (too light to clean, nearly hit myself with the momentum)
2x5 - 20kg
3x8 - 32kg

Inverted Rows (a bit lazy on these)
2x5 (table is too hard to do these on)

Assisted Chins
5x7 (actually found a little trick to make it harder on myself when I get up the bar, hopefully that helps me to get those last 3 or so inches left)

Assisted pullup1x5 (oof tired)

Ok so not alot of exercises or volume on this workout, but happy enough.

It was suggested to me to try one hand elevated push ups, but even with my right side elevated didn't help my shoulder. Its like something doesn't feel right, like its not staying in its groove or something when I push up???

Hoping to get some sprints in after work.

Remmy

howtomake wrote: »

It was suggested to me to try one hand elevated push ups, but even with my right side elevated didn't help my shoulder. Its like something doesn't feel right, like its not staying in its groove or something when I push up???

Hoping to get some sprints in after work.

Im not a doctor and this isn't medical advice either but I'd steer clear of one arm pushups if you have a suspect shoulder.I had some shoulder pain ages back and what really helped for me was;


*doing twice as much rowing exercises as pressing(inverted rows,db rows,rear delt flyes,face pulls,any thing that will balance out the back muscles)

*not 'fanning' my arms when I was doing bench pressing i.e tucking my elbows in closer to my body when I was benching.

*not sleeping on my shoulders.That was probablly most of it as I would wake up with my shoulder/arm numb which cant have been doing any favours.

*'foam rolling my upper back and delts with a cricket ball.I had loads of muscle tightness in my upper back/rhomboids which this cleared up.Transform posted a great vid of this I'll try and find it.


Its also no harm getting a physio to take a look at it aswell.I know you didnt ask for advice but this is what helped me alot.:D

howtomake

Remmy wrote: »

Im not a doctor and this isn't medical advice either but I'd steer clear of one arm pushups if you have a suspect shoulder.I had some shoulder pain ages back and what really helped for me was;
Alright I'll have to concede this I guess, just feel like a weakling , push ups should be easy at this stage damnit!

*doing twice as much rowing exercises as pressing(inverted rows,db rows,rear delt flyes,face pulls,any thing that will balance out the back muscles) OH YEAH I've been doing that alot since October 2010, my former PT suggested so I've kept that up, has helped alot. Before I went to him couldn't get my arm behind my back. Big improvement.

*not 'fanning' my arms when I was doing bench pressing i.e tucking my elbows in closer to my body when I was benching.
Yep do that too, only close grip for me

*not sleeping on my shoulders.That was probablly most of it as I would wake up with my shoulder/arm numb which cant have been doing any favours.
Yeah this is a problem for me, can't seem to help it anymore than grinding my teeth at night

*'foam rolling my upper back and delts with a cricket ball.I had loads of muscle tightness in my upper back/rhomboids which this cleared up.Transform posted a great vid of this I'll try and find it.
I have a ball myself, although I've been slack about it as I keep losing it under the furniture in the house:rolleyes:. Also need a new foam roller, once my place is back in order I'll make sure to set aside a space and time for it more.


Its also no harm getting a physio to take a look at it aswell.I know you didnt ask for advice but this is what helped me alot.
Been to 3 physio's, doctors, physical therapist, got stupid injections (injections didn't really do anything except lighten my wallet), etc. Wasn't until I trained with my then personal trainer who blew out his shoulder before (& healed his too) that I was able to make any improvements where I could lift some weight, its 90% better but still niggles. Anyway about 15-20lbs later, was in a bad place for awhile.

Thanks for the advice!!! Hope you are enjoying the sunshine.

howtomake

Sick + TOM = 'want my mommy' (am I a bit too old for this:rolleyes:??)
Now I get a double dose of dizziness, pain, tiredness and nausea. I did get my surrounding muscles on my L3 vertebrea released, that sometimes helps with the cramps. Anyway don't think I'll be managing any training, just walking to my to the bus was hard enough. Pooey!!!

Did manage to go diving yesterday morning even though I was sick. Yeah I guess diving in freaking cold Irish sea water yesterday didn't help anything, but since I was able to clear the ears and it was the first dive of 2011, couldn't miss it. Anyway paying for it now.

howtomake

Stupid cold moved to my lungs which brings out my asthma! Won't be able to dive tomorrow too much yellow gunky stuff coming out of my nose and chest (TMI:o). Might have to settle for a short snorkel although I know I should just stay out of cold water, but been horizontal for days now. Wonder how much this is going to set my strength back next time I pick up some weights.

howtomake

Feeling a bit better but not yet quite there. Went snorkeling yesterday, which really doesn't help a cold, especially when you are wet on a windy boat but...

Only did some yoga tonight and even that was a bit tiring, it has been awhile since I've done any yoga (or any exercise for that matter) and I could feel it.

And we are starting to dive on Thurs nights again, thought I had a couple of more months before the Thursdays kicked in. It is hard enough scheduling in weights as it is with crazy work, now I have 3 nights/day with diving club in a week. Don't believe I'm actually saying this but I think I miss the quite winter time.

Remmy

howtomake wrote: »

Feeling a bit better but not yet quite there. Went snorkeling yesterday, which really doesn't help a cold, especially when you are wet on a windy boat but...

Only did some yoga tonight and even that was a bit tiring, it has been awhile since I've done any yoga (or any exercise for that matter) and I could feel it.

And we are starting to dive on Thurs nights again, thought I had a couple of more months before the Thursdays kicked in. It is hard enough scheduling in weights as it is with crazy work, now I have 3 nights/day with diving club in a week. Don't believe I'm actually saying this but I think I miss the quite winter time.

Im guessing its the open sea you're snorkling in n stuff?Is it not freezing this time of year?Fairplay anyway I could probably drown in a deep pothole..

howtomake

Remmy wrote: »

Im guessing its the open sea you're snorkling in n stuff?Is it not freezing this time of year?Fairplay anyway I could probably drown in a deep pothole..

Yep open sea, although it is more of the open wind that can be the challenge, especially easterly winds in Dublin bay. It is starting to warm up a bit, better than on Jan 1st. I think I'm done with the snorkeling and it is just the diving for the rest of the year. We do snorks in the pool on Wed's though.

howtomake

Took a walk at lunch and that nearly had me ready for bed.

Just did yoga tonight, nothing exciting. Was able to go longer this time, hold poses better.

Hoping to hit some weights on Friday, if I remember how. Pool tomorrow, wonder how I'll be fixed. My goal of 40 lengths has been pretty pathetic, happens when you don't put in the time (bad me).

howtomake

Got to the pool earlier than usual, so at least was able get in 20 lengths. I could equalise my ears ok at 15 feet on the bottom, so should be good to go for a dive on Sunday. I'll see how I feel tonight, might hit weights, still coughing up some lovely yellow phlegm.

Ok so it has been 13 days since I picked up a weight (unless you count lugging my diving weight belt around and those air tanks). So definitely going to try something tonight. Maybe just some cleaned front squats, see if I can still manage 32kg, ah sure might as well through in some zerchers too, good mornings and BB deadlift. I'll see how I feel.

howtomake

Well the energy was there, but the ability to tap into any strength is at a lull. To be expected I guess. But my grip was pretty blah. Oh and guess I should've eaten a bit more for this session, especially since I've been sick.

BB Cleaned Front Squat - 7 sets
2x8 22kg
3x5 32kg (oof gotta work back to where I was)

Zercher - 4 sets
1x10 22kg (kinda forgot how to do these)
3x10 27kg (meh)

BB Deadlift - 3 sets
(now these should've been easy but my grip was sh*t, easy peasy on legs though)
3x10 40kg

Good Mornings
3x10 22kg

Upper body tomorrow, then would be nice to get some sprints in on Sat.

howtomake

Thought I had energy, turns out to just be giddy energy. D'em weights felt heavy.

Inverted rows
2x5

Chin work
assisted 3x6

DB bench press (weak! shoulder bothering me:()
2x8 8kg
1x8 10kg

Tricep rope pull down
pin 2
3x6

Grip Work
only DB 25kg ea, way too heavy me grip is groped

YWTL
1x5 2.5kg (didnt have any energy to finish these)

glider machine
20 mins (hardly broke a sweat but just felt too tired)

howtomake

Ouchie, freaking DOMS today. The mind was willing, the body was another story. Those quads and hams better be growing for all this pain. Tried to go for some sprints in park, sprints were actually more like weak light jogging. Half way through, I tripped over a tree root and stubbed my toe, and that was while just plain walking. The walk home took forever. Legs felt like they were full of lead. Guess I'm lucky I didn't hurt my ankle, using fins for tomorrow's dive would've been impossible.

howtomake

When will my strength return to where is was

Ok so I know my strength, especially my grip strength, suffered from being sick and not lifting for about 2 weeks, but my freaking hands are killing now me from carrying tanks and weights like never before.

Great dive though, weather was lovely and my air consumption wasn't bad either.

Tsk tsk on me, I gave into loads of junk food after the dive though.

howtomake

Very quick home workout, have to be at work late late Tues night so no workout for me :-( For some reason I think I've lost a little weight, not sure how since I was horizontal and eating loads of hi-cal foods while sick. Just hope none of it was muscle.

Cleaned front squats - 5 sets
Was feeling particularly good, so went up on the weights.
1x10 - 22kg
1x8 - 32kg
1x6 - 35kg
2x5 - 37kg (some how managed to clean that amount, must be the coffee I had today)

Deadlifts - 4 sets
1x10 - 27kg
1x10 - 32kg
2x10 - 40kg (grip was much much better, back to normal, so these were easy)

Good Mornings - 3 sets
1x10 - 22kg
2x10 - 25kg

Assisted chins
4x6 Back to where I was on these too, just 3 more inches

Assisted pull up
1x6

howtomake

No hurty from that 37kg clean, which is good:). Even though I had such crappy sleep last night. Still think I might need some correction before I start adding even more weight on the clean. Looked at a few videos beforehand.

Damn, need to call that doctor again about my tests:rolleyes:

howtomake

AHHH!! Wanted to squeeze in some chins before I go to the pool, looks like I'll barely be able to even make it to the pool on time. I have a MASSIVE thumping headache too, would just like to be knocked out please until Friday night.

howtomake

Didn't do much in the pool last night, wasn't feeling well. This morning woke up still a bit iffy but was better late afternoon.

This workout lasted longer than it should've but I kept messing trying to find songs, really need to get my mp3 player sorted.

Added some socks for a fatter grip on the deadlifts, might as well work that since my legs could go heavier if I had more weight.

BB Cleaned Front Squats
2x5 - 27 kg (the first set felt really heavy?)
2x5 - 32 kg
2x5 - 34.5 kg
2x5 - 37 kg
Failed to clean 39.5 kg, but hey thought I would give it a go.


BB Deadlifts (gonna go back to single leg deads again)
1x10 - 44.5 kg (the most weights my BB can fit)
1x10 - 44.5 kg (but did a fat grip with some socks)
1x5 - 44.5 kg (fat grip, oof me forearms were burning )
1x8 - same


Good Mornings
1x15 - 30kg (uh yeah, was easy enough on the legs except that I got it ok over my head but had to ask someone else to get the weight off me)


Zercher squats kinda sumo stance
1x10 32kg
2x8 32kg
I'm able to get my arms underneath & thru the bar no problemo now:)

Lumberjacks
3 minutes, don't know how many I did.

howtomake

Love this time in my cycle, better access to strength. So I'm up another inch and half to the bar, its getting so close. Legs had some DOMs but not bad enough to keep me from some sprinting, although took a bit longer to warm the legs up.

Chin work
1x1 partial unassisted

5x7 assisted

1x7 negatives w/ 9kg weight belt

1x6 assisted pull up

Sprints
Um not sure but at least did 6 with shorter rest periods.

Oh yeah and I squeezed in the chins and sprints this evening, as tomorrow a friend of mine is doing a 2 hour yoga class, should be good for the ole legs and mental sanity.

howtomake

So the yoga class is tomorrow, wasn't today. :rolleyes::rolleyes::rolleyes::rolleyes::rolleyes::rolleyes:

Wasted some good hours that either I could've done some other exercise or even just sleep in. Then had to pick up some back up plan equipment for the dive tomorrow. At least I should be happy that I can actually dive tomorrow, live and learn as they say.

howtomake

After the dive today, came home and thought to myself that I would just try to see if I could get my head pass the bar, and I did. Kinda surprised myself there, a minute later tried to do another one but couldn't budge any further than my head being 1.5 inches away from the bar (basically where I was on Friday).

Anyway I'll try again tomorrow to make sure it wasn't an anomaly. My shoulder is a bit sore from sleeping on it though, don't know how to stop that.

I know it is just one little chin and I've done it before but felt good. Had a crappy weekend, got a crappy email from a client who had to cc: everybody and somewhat of a crappy dive (viz was terrible & I kinda misunderstood a couple of things on the deco stop), so this was nice to accomplish.

howtomake

So tried to do it again after work today, and couldn't get up to the bar. Must've been some freak anomaly going on with my strength yesterday. Then again didn't quite eat properly today. Ugh!!!

Remmy

howtomake wrote: »

So tried to do it again after work today, and couldn't get up to the bar. Must've been some freak anomaly going on with my strength yesterday. Then again didn't quite eat properly today. Ugh!!!

I wouldn't sweat it.you seem to be working your pullups pretty hard so they have to come good in the end.Did you try mixing it up with different grips?Im stongest with a neutral grip.Also do some rows.They could in a roundabout end up helping you get better at pullups.

howtomake

Remmy wrote: »

I wouldn't sweat it.you seem to be working your pullups pretty hard so they have to come good in the end.Did you try mixing it up with different grips?Im stongest with a neutral grip.Also do some rows.They could in a roundabout end up helping you get better at pullups.

Yeah I was doing the underhand grip as was told that was ok for my shoulder. I've only been doing 1 set of overhand grips on the assisted pullup.

---

Yesterday just did some yoga, my forearms and hands have some major DOMS from Sat. I'm not sure why the rest of me is achey though. Again felt like the sniffles were coming back but seem to be fine today. I might just do a light session this evening, its TOM soon enough anyway, meh!

howtomake

Can't believe the hospital lost 2 of my blood tests. Gotta do it again. And I have those weird aches again, had to take some pain killers just to get out of bed this morning, and they don't quite fully work. My chest and rib cage are probably the worst today, killing me.

On a good note, I'm going to go check out ECB next week :cool:

howtomake

Did some lengths in pool, think about 15-20, my finning technique has dropped a bit, think the fins are just a wee bit too big. Then just messed around in the pool seeing how long I could hold my breath a few times, did 2 underwater lengths, yada yada.

Diving later this evening. Nice sunny weather .