A (aka FUNCTIONALS)
5x Super Set 1
- CORE CIRCUIT: plank 30s, serratus crunch with dbs: 7/7/5/4/3x 10 lbs dbs, bird dogs 5 reps per side
- CABLE DL: 2 warm-up sets, 10/8/6/4 x 165 lbs
1x Super Set 2
- CORE CIRCUIT: plank 30s, serratus crunch with dbs: 8/6/5/5/5x 10 lbs dbs, bird dogs 5 reps per side
- KNEEING UNILATERAL LAT ROW: 9 x 66 lbs
I had to cancel yesterday's training session.
From the get-go, my abs wouldn't engage.
I can be more specific:
- the recti abdomini were loath to pull their own weight.
- after screening (standing on one foot doing contralateral lateral raises with 10 lbs dbs) I concluded that my obliques were working just fine on both sides
- my glutes were also doing their jobs
During the cable dl, my hip hinge became kinda stiff: I pulled more from my lower back.
Consequently, my lower back became ever more lordotic after every dl set until I felt an increasing pinching pain in my lumbar spine. Also, my abdomen started to get distended.
So I cancelled the session.
Afterwards, I tried my luck on the treadmill, but had to stop after 25 min. Lower back pain.
In the end, I was sporting a big stress belly (roughly 10 inches on my normal belly circumference) that abated after about half an hour of lying on my back. So I did the only reasonable thing and called it a day.
I ate some protein (minced meat), went to bed and slept for roughly 10 hours.
Let's try to play detective, here:
- I only slept about 90 min from Thursday to Friday
- and I only slept about 3 hours from Wednesday to Thursday
- I sat around a lot (working from the home office - whereas in the office, I usually walk around a lot - big office space, lots of interaction)
- I was sporting a moonface and my ankles hurt: a look in the mirror showed me it was one of those water retention days I spoke of earlier
- water retention usually goes hand-in-hand with lack of sleep (Aldosterone)
- my spine didn't get the downtime it needed
Today, I had my wife release lots of trigger points in my e. spinae, mid traps and glutes.
We both had dry needling training.
To be clear: I hadn't had this kind of setback for about 2 months.
On another note:
- the day before yesterday, I performed self-prolotherapy (dextrose-based) on both my ulnar wrists
- I do this once a quarter: I have preexisting injuries to my ulnar wrist ligaments and both TFCCs (http://en.wikipedia.org/wiki/Triangular_fibrocartilage).
- shit usually heals up nicely, but my ulna minus variance disagrees with that
- I wish I could also treat my ACL tear that way, but that's way too complicated for me (and most docs won't even touch that with a syringe)
Since my abs seem to be firing just ok, today, I might be giving training session B a shot today.
A will have to wait at least another day.