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Thread: sassy69 - 2014 AZ IZ
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08-13-2014, 02:15 AM #46
8/12/14 - Tues
Cardio: (noon) - 55 min stairmaster
Shoulders are insanely sore today between the yoga, the training and trigger point injections at the chiro yesterday afternoon.
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08-16-2014, 08:51 PM #47
8/13 - Wed
"Cardio" - (noon) - mowed the lawn (I have a manual rotary mower so it sorta counts more than a gas mower ...)
8/14 -Thurs
Went to the chiro in the afternoon and got some trigger point injections in my shoulders and traps and pretty much went home and put heating pads on them ... holy eff they get sore!
8/15 - Fri
Still sore
8/16 - Sat
Training - shoulders / bis
shoulder wu
front DB raises: 15/10 x 3
Side laterals: 15/10 x 3
rear delts: (super)
- full ROM: 20/10 x 3
- burnout: 15/30 x 3
seated machine shoulder press: 75/15 85/10 85/5->75/5->65/5 75/5->55/5->25/5
reverse pec deck: 40/15 x 2
Smith shrugs: 135/10 x 3 (4 TUT)
ezcurl: 30/7-7-7 40/10 x 3
Cardio: 30 min treadmill (angle 4, speed 3.1)
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08-17-2014, 11:15 PM #48
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08-18-2014, 04:56 AM #49
I'm still up in the air in the trigger point injections because I had been getting them done late in the afternoon on Mondays & Thursdays - so that has been making training impossible on those days and at least a day later - primarily just from the injection itself (the needle). So just when the soreness goes away from one, I go in & get another.
I'm taking a break from them for a bit and see about getting into a regular yoga class 2-3x/week. That & working on getting to bed at a decent hour & actually sleeping. Peri menopause is also a bitch because I seem to be going thru another "tired all the time" phase - which is killing AM cardio and just about everything else that I need to do to work out all the little kinks (see above evil cycle of chiro stuff). I'm hoping it works tonite. I napped earlier and now I can't sleep. Shit. LOL! The alarm is set for 7:30 am . We'll see how this goes...
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08-19-2014, 01:46 AM #50
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08-23-2014, 12:52 PM #51
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08-23-2014, 04:24 PM #52
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08-26-2014, 01:04 AM #53
8/25/14 - Mon
Catching up after being sick since last Wed. Boooo!
AM cardio
25 min stairmaster (does using powertools at 7 am installing a sound bar on my tv count for anything??)
PM: Back & Bis
Assisted chins (ugh .. used to be unassisted w/ 35 lb plates on a belt...) shoulder width: 20 lb assist/12 30 lb assist/10 x 3 - Since I'm still testing my shit shoulder, went for a weight that I could complete, but worked the negatives
Assisted chins - wide width (after I discovered there was a wide-width machine!): 70 lb assist/12 90 lb assist/10 x 3
cable row: 70/12 80/12 x 3
T-bar rows: 25/12 x 4
DB curls: 15/12 x 6
EZbar curls: 20/12 x 4 (shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiit elbow tendonitis!)
high cable bis: 30/12 x 4
reverse hyper - back focus w/ and outstretched arms extension: 12 x 4
Cardio: ok, here I have a secret goal to be able to actually run for a while. Given a history of shin splints (dating back to Jr High track), Morton's neuromas in both feet and a tweaky left knee, I've had very, very little luck w/ even jogging pace cardio in the past. Using the "baby steps" approach, we'll see where it goes...
angle 2 / speed 3.2 - 2 min (warm up)
angle 0 / speed 5.1 - 2 min
Repeat x 7
angle 0 / speed 3.2 - 5 min
Cool down - 2 min
PWO foam roller on the shoulders / back & now icing.
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08-26-2014, 05:22 AM #54
Great work!! Glad you are feeling better. Installing the sound bar does count.
Sent from my iPhone using TapatalkDON'T BE AVERAGE!!!
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08-26-2014, 07:51 AM #55
Have you been seeing a difference in how you feel with a yoga practice yet? My carpal tunnel like stuff has waaay improved with more yoga. I have been inspired lately by Sheila Bleck so yoga has been 2-3x a week. Love her!
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08-27-2014, 12:06 AM #56
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08-27-2014, 12:14 AM #57
I have honestly only made it to 1 class last week. It drives my nuts that my main gym doesn't have any classes like that. But I finished setting up my home gym and will probably do my own w/ youtube videos or whatever else I can find on Roku. You're right however - Sheila IS my ultimate goal. I don't know if I can ever actually get there, but the flexibility & mobility is still a must!
More recently I've started having a lot of tightness in my neck - another one of the shitty things that comes w/ age & a desk job, is the tendency to start hunching forward. It puts a huge amount of stress on your traps, scalenes and into your neck and even around the jaw. So I'm also adding in more thoracic mobility stuff.
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08-27-2014, 12:21 AM #58
8/26/14 - Tues
AM: Thoracic mobility stuff
PM Training: Hams & calves
DeFranco warmup, particularly legs & IT band
lying leg curls: 50/12 x 4
seated leg curls: 70/12 x 2 8/12 x 2
- 21's: 70/7-7-7 x 3
DB SLDLs: 30lbs/12 x 4
Glute Trainer: 20/12 x 2 30/10x 3 -- really meant to do the butt blaster but wasn't paying attention - new gym & I'm not familiar w/ all the stuff in there!
seated calf raise: 45/20 70/20 95/20 x 4 70/20 x 2
standing calf raise: 100/20 x 6
Cardio: 20 min recumbant bike (speed 10).
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08-27-2014, 12:50 PM #59
I've been doing some yoga at home with these videos below, I like this girls voice and the visuals are nice. She has a variety of levels available and calls it "interval yoga". Her name is Ally Kamenova. I watched one if her videos in food just out if curiosity and found it silly but her yoga vids are spot on.
https://m.youtube.com/watch?v=LwP8G5ot-kg
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08-27-2014, 12:57 PM #60
The titles are stupid, I just ignore that and look for what level it is according to my mood. I don't care for the "yoga for weightloss" or whatever she calls it.
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