Who You Jivin With That Cosmik Debris

Went to acupuncture yesterday. And ice’d back when I could. Unfortunately, I had to go sign up for something, had to take my bike on the train. Well, the last station only had stairs, so had to lift my heavy bike up it. And then on the way back had to lift it back down again, only to realise I was on the wrong side of the tracks, so up again I went and then lifting down again. So back wasn’t really happy with me.

However, it felt a bit better today, but still can’t really bend down, even just hinging at the hip makes it twitch. So I tried some upper body stuff, tried being the operative word. Had to do workout earlier in the morning, which is never a good time for me to workout, as I normally ache in the mornings, so things take time to get going. But anyway I did something, so that’s good.

Reps & sets were all over the place, but think I at least got 20 reps in, maybe more on certain exercises.

Assit pull up
DB rows over bench
Assit dips (these were twinging back after the 5th set so stopped)
Seated leg curl machine (ok maybe got 10 reps)
Some weird shoulder press machine

I don’t like machines that much, and missed doing lower body on first exercise, as that always gets me going through the rest of the workout. Guess I must not take these for granted :slight_smile:

Busy tomorrow at a conference. So the rest of the day for my back will be:

AND

Didn’t do much yesterday as I went to a conference but got in a quick upper body pump workout. I can sort of do bulgarian split squats without that hurting my back, but if I go into regular split squats it kind of bothers it. BUT it’s feeling much better than it was on Monday, like it might not even be too much of an issue next week, and I can go back to normal (but careful).

However, even just using a 5lb weight, my right shoulder has trouble doing shoulder lateral and front raises. It took a bit of coaxing to get the weight up. Compared to my left arm (even though I am right handed), which the weight flew up like nothing.

Also didn’t eat very much at the conference, not enough protein yesterday.

Well was going to do workout A of 10x3 FFL, but back was still twingy. Managed to get a so-so 215lb, I started with the warm up and just kind of kept going for some reason.

Warm up also included some lateral and front shoulder raises for my right shoulder. 5lbs was much easier today, might just be some weird mind to muscle disconnect. I might have to do these every day to gain some shoulder confidence. Das ist gut!!!:slight_smile:

DL’s
10 -95 lb
8 -125 lb
6 - 145 lb
5 - 170 lb (i think)
3 - 195 lb
2 - 215 lb

5 sets of complexes
1 Clean, 3 push press, 3 front squat - 65 lb
(these were kind of fun, I was running out of time in the gym so just combined all exercises)

5 x 3 assisted pull ups - 70lbs

Anyway things didn’t go to plan this week but at least I got some stuff done. Yoga tomorrow.

Bah right side of back is still quite tender. I can’t seem to get my erectors to just f-ing relax either, both my psoas muscles are crabby. My rib cage feels stuck, I’m doing my breathing exercises but the ribs just won’t go back to feeling springy. Anyway enough complaining. That’s what I get for not doing yoga on Friday.

Did a little something today

Light front/lateral shoulder raises (right shoulder still doesn’t trust me)
Ball squat slams
Jump lunges
Treadmill sprints (or more like a fast job)
Tricep and pulldowns (not heavy just to get a pump)
Bulgarian split squats
Farmer walks

Med diet was so so. Friday I had mostly protein shakes as we were going out, so I made that my cheat meal. Indian, but also had 1 too many drinks towards the end of the night.

Yesterday also we went out to socialize, the only thing was a small cheese quesadilla with corn chips. But I won an Amazon gift card in a raffle.

1 Like

Ooof these workouts take too long, setting the freaking plates on the bar for warm-ups and the 10 sets not to mention having to work in with people. Had to cut the upper body exercises short, because I was running out of time, had a phone interview. But I was so sweaty and quite pink-faced from that workout.

Warm up Dls
115 - 8
145 - 6
165 - 4
185 - 2

DL 10 x 3
(well sort of, I added 4 reps to a couple of sets because my rest period was longer because I had to work in with someone)
7 sets 3 reps - 155lbs
3 sets 4 reps - 155lbs

10 x 3 (45 sec rest)
1 Clean + 3 FS - 75lbs

5 x 3 (45 sec rest)
Assisted Pull up - 60lbs

5 x 3 (45 sec rest)
Assisted Dips - 90lbs
(right shoulder was a bit bitchy)

Back is still a little twingy, but it didn’t stop me. Unfortunately had to rush out on bike so didn’t do a proper cool down.

Added in 10 min walk & 5 mins sprint on the treadmill after interview.

Busy little bee, walking doggies. Had to cycle up a hill to walk the one today, was in no mood for the gym, but I found a hidden bottle of Brain Candy, that does absolutely nothing for anxiety, but at least got me to the gym.

So body was feeling a bit confused on CL reverse lunges and the snatch DL’s, trying to organise itself. But boy my glutes felt pumped from the reverse lunges. I was actually glad the workout was over, f-int 10 sets.

10 x 3 - brought down rests to 40 secs

Clean grip reverse lunges -
85lbs (thought I did 85 last time)

1 Clean + 3 Push presses -
70lbs

Snatch m-fing grip deadlifts -
70lbs (again wishing for a woman’s bar on these)

DB twisty rows -
22.5lbs ea (these felt harder than last time, dropped weight)

2 x 1 min planks
(still sucking)

I’m tired!!!

1 Like

Fucksake woman, I don’t know why you can’t keep yourself together. Left glute (this time) did something while doing the 1st rep of a warm up on sumos.

LIKE…W…T…F…LIKE

I had some pretty great DOMS in the glutes from the lunges for the last 3 days, but they were the good kind of DOMS, nothing felt like it hurt. I did a lot of cycling and walking, Fri - Sun and they were sore but fine. I’m not only mad about not doing sumos but also now cycling and walking hurt, which isn’t conducive to getting to any dogs and walking them. Tried to channel my anger into some pulls ups & dips, kinda worked. So that’s all I did today.

I think maybe a routine where I do the same exercises at least twice if not thrice a week, seems to keep my form together. It’s almost like my body gets amnesia (or I guess senility) if it only does an exercise once a week. Hoping a few electric needles stuck in my ass tomorrow does the trick.

Ok well got some needles in me, the other day was very sore to get them in, today wasn’t so bad. Was able to hobble-walk a bit, and cycling was little off but I managed.

Some basic stuff yesterday

OH Ball slams (tiny bit of squatting didn’t hurt)
Meh, too tired to type the rest, nothing exciting.

Today was just upper body

3x 5 push presses - 70lbs (hmm need balance for these)
w/ empty bar pressing

8 x 3 assited Pull ups - 65lbs

3 x 10 assisted dips - 95lbs

Again nothing too exciting although I’m finding it a little hard to type, might have a little DOMS tomorrow.

1 Like

Acupuncture or dry needling? I’ve never had either. Hope you get to feeling well.

Thanks, no its not dry needling, sometimes I wish he did that. He’s an orthopedic acupuncturist, used to be an ART therapist. He still does a bit of that each session, with some other massage techniques too. He’s not a fluffy bunny acupuncturist.

I can walk and cycle a bit better, but have to pay attention if not I get a short spasms. Mmm wonder if I need a new type of magnesium, I switched brands last month.

Things feel better, going to test out tomorrow. But I was quite busy over the weekend cycling to walk doggies and cycling home, so no real issues. But if the dog walk jobs keep coming in, between cycling and the walks I don’t think I need to add any cardio in.

TOM, so all joints and bones are a bit cranky, even at the restorative yoga I did today. But with the time I’ve had not working out properly I’ve thought about a few things. I’m going to give each exercise its own number of sets and reps depending on what I’ve learned my body best responds to. Like using CT’s Fixed Weight Progression for DL’s, Assit Pull ups and FS. And my shoulder seems to like 3 sets of 10 on the dips, etc. Not sure about the cleans & push pressses, 10 sets of 3 seemed fine, but I’m thinking I need to move on to MP’s. And I’ll experiment with different row variations for now.

Anyway today was some upper just to get the blood going.
MP - 3x5
Asst Pull - 4x5
Asst dips - 3x10

Testing lower body tommorrow w/ light weights. The cycing up the hill to walk doggie. She’s a slow timid walker, though.

1 Like

Deadlifts were ok, maybe one or two reps where I didn’t feel the right glute engage, had to really focus on engaging it. Warms ups were ok, wasn’t until the 4 set of warm ups that I felt in control of everything. I didn’t have my regular shoes either, just running shoes and the non slippery platform was taken.

Sumo’s

65 lbs - 12
75 lbs - 10
95 lbs - 10
115 lbs - 8 (these felt spot on)
125 lbs - 6

145 lbs - 3
2 x 155 lbs - 3
(hmm I think I’ll stick with 145 for the fix progression)

Pull up
3x5 - 65lbs

Dips
2x10 - 90lbs

I think I’m only really fooling myself with the assisted pull ups. The machine helps too much at the top of the pull up. I can get up half way on my own, but can’t do a dead hang. So I might start following this for awhile, I think my right shoulder blade needs some training to depress properly

1 Like

Agree. For me it was better to just give it a little hop to get my chest up there and then work the concentric instead of using the assist machine. That really helped me move my pull-ups.

Also, I really like inverted rows. I don’t have access to rings like they show as a variation in that article, but I’d just do them in the rack. Controlled and with a hard squeeze at the top. Those helped me really activate my back.

Great, thanks for the advice @anon71262119 . Yeah I might try the inverted rows. Also still need to lose some fat so I weigh less.

1 Like

Everything got a bit derailed when I went to visit my mother. Eating, drinking, it was like my old habits came rushing back to me. And only doing some exercising, I have that to hold onto at least.

I like this, need to read this to myself every day.

1 Like

Uh… YEAH!!! Don’t worry about cardio babe.

Well did some 15 min running on the treadmill, but that won’t kill me, and kind of clears my head. I might throw in some Tabata stat bikes. That should be enough cardio for me without being too much. And if I can ever find my jump rope too. But I won’t cry if I can’t get to them every week.

Simplicity today, DL’s and some inverted rows with a 3 sec squeeze at the top.

Sumo’s
Warm up
12-65 lbs
10-75 lbs
8-95 lbs
6-125 lbs
4-145 lbs
3-165 lbs
3-175 lbs

Think I could do with 1 or 2 less warm up sets, but I’m being careful for now, wanted to make sure I could keep everything tight.

Sumo worksets
3 x 5 - 145 lbs
Superset with 10 pronated curls

3 x 10 Inverted rows
with squeeze at top (needed to keep my concentration on my right shoulder, not sure how well I did, my neck started to get tired)

Just some messing at the end
Assit Pull ups - 2 x 3 - 50lbs
10 - Front squats
Vertical hamstring curls

1 Like

Hmm one shoulder just doesn’t stay down, compared to the other!!!


This is me just doing an dead hang
And yep those are tan lines, been living in a country without sun and got a bit more colour.

2 Likes

New motto, for now, to keep up motivation, is to keep something in the tank. That’s going to go for everything in my life I think, exercising, studying, job searching.

I got a sample of some creatine so off to the gym I went.

1 Hang Power Clean + 3 Push Presses
7 x 3 - 75 lbs
They were supposed to be 10 sets but got distracted when some oblivious whipper snapper stole my collars, the f-er. I think there might’ve been some steriods in that creatine because I wanted to through a bumper plate at his head. But anyway the first few cleans were nice and snappy and then the last couple I was tired and sloppy.

1 Clean + 5 Front Squats
3 x 5 - 75 lbs

Assit Dips
3 x 10 - 80lbs

Some sort of bike tabatas
The bike’s stupid computer kept pausing on me though

Just some messing w/ empty bar
10- Paused Front Squats
10 - MPs

2 Likes