Training Log Archive: torsparkles

Rest Day.

Still managed to get a wee bit of a walk in; a very leisurely stroll through North Berwick. It was hot!

Arms today

Superset one - lying down triceps extensions x 15 followed by tricep dips x 15
Superset two - one legged double bicep curls 15 each leg followed by one legged single bicep curls with other held at 90 degrees again 15 each leg

Both supersets repeated twice.

Used 3lb weights.

I have very weak arms, these caned.

As 1pm

Ankles/knees ok.

Hip sore.

Core a bit challenged from yesterdays exertions I assume.

Shoulder still awful. 10 reps of each.

Legs Workout One

2 sets of 15 reps of the following:

Squats with weights supersetted with pulsed sumo squats
Lunges with weights supersetted with pulsed lunges
Lateral bounces

Really burnt doing the pulses!

Repeat of 12am's strength.

Honestly? I thought my legs were a bit stronger than they were! Must employ some polymetrical goodness.

Day one of press up/sit up challenge.

Press ups distinctly not what the physio ordered. Am uncertain as to whether I can maintain doing them. V sore. Managed 14. Also because of shoulder ROM I am not really coming down far enough into the push up. Still. I will persist. Even if I end up box-pressing.

Sit ups definately what the physio did in fact order. I did 70.

Ankles fine, knees great.

Hips very sore.

Shoulder aching before I even started the shoulder exercises. Decided to go gently and just do the basic impingment exercises 10 times and 10 reps each of hitch/sword/row.

Did 3 x 20 mins bursts of highish intensity on the crosstrainer. Did 2 x bursts of strength training in the gaps.

Felt very sick and was a huge effort to work out.

Two 15 mins sessions sandwiched between cardio focusing on chest/abs.

All exercises repeated twice per session. All 15 reps. All 20s between sets.

Chest fly
Decline chest press
Boxpress
Reverse curls
Scissor kicks
Oblique twists

Only used 2 weighted (kg or lbs I have no clue) hand weights. Could have been heavier, but the flies did make the shoulder gripe.

Needed more. Esp upper body. Focused on legs as they were sore and heavy. Feeling much better now.

Horribly lengthy!

Shoulder very sore - even just the "basic" exercises set it off big time.
Hip fine - much stronger, really pleased with how that's improved.
Knee - no pain, bit of clunking.
Ankles - stiff. Probably all the weekend heather.

Hip sore but not unbearable from this am, core a little fatigued and knee a little used feeling. Still managed all the lower half stuff fine.

Shoulder stuff is useless. Am now in loads of pain.

Gah.

Physio.

Been given new exercises for the impingment syndrome (shoulder) and knee. Really should be attempting to do them every day. Twice a day. Problem is they a) hurt and b) are time-consuming. Whinge, whinge, whinge!

Physio noted that the thoratic spine was really bad and spent ages on it, which made the session 30 mins of pure pain. Still, it feels much better this morning.

Anyway, the full line up of physio is now:

Shoulder

40 reps pulling in to abdomen
40 reps pulling across body
? reps rowing
? reps "hitch hiking"
? reps "pulling a sword"

All with resistance bands

Hips

Clam with resistance bands
Leg lifts (up) with weights
Leg lifts (back) with weights

Hip/Core

Plank
Side plank
Bridge with leg lifts with weights
Superman

Knee/ankle

Ankle rotation/point and flex/side moving
30 degree weighted leg lifts - with leg straight and with leg turned out.

Also I am supposed to fit in more lower body work - squats/lunges etc.

Cross training.

Just some light work, post o-ing.

Didn't feel too bad - legs heavy, but not feeling sick. Still dehydrated though.

Event: TAY SOL3 Balkello
 

On the warm up run to the start line I was sick - and subsequently spent this race being sick at intervals.

Ran occasionally, but generally that exacerbated the actually being sick, so I was forced into walking most of it, which was a shame as there were some lovely heather downhills which would have been a joy to bound down.

Nice course, though I never want to see a pit or a depression again ;)

Sick after first few minutes of running.

Not good times.