Plugging away at the gym

Sedge Warbler

I've been a bit slack with the blog over the past couple of weeks. I guess it's mostly due to there being very little change. Just a case of plugging away at the gym work.

Had a good gym session on Friday 20th April:

• The exercise bikes were broken so skipped that
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• 2km run/walk in 15 mins
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 10 reps, 10 kg 2 x 10 reps.
• Tricep extensions using cable/rope 6kg 2 x 10 reps
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 2 x 10 reps 
• Chest fly with cable (2kg 2 x 10 reps)
• Bicep curls (4kg 10 reps)
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 5lb 3 x 10 reps.
• Reverse ab crunches 2 x 10 reps; Plank 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

I had a few niggles through my abs so didn't push them. I was aware of my right butt/hip structures but no real pain. I iced my right butt immediately after lunch and again at 3pm (by which point the pain had kicked in). I didn't feel totally wiped out through the afternoon/evening, which made a noticeable change. In fact, it was one of those occasions when I just knew that something had shifted for the better and I wasn't going to be as exhausted as I had been in the past. I had to take painkillers before bed for the right hip for a couple of nights and it's not been pain-free since.

My calves and foot arches were stiff the next few days from the running. Also the balls of my feet have seemed bruised/painful to walk on ever since (I deliberately didn't do any running/walking today to give that a chance to clear up).

So, today's set....

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip adduction/abduction/extension using red theraband (2 x 12 reps)
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 10 kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 2 x 12 reps 
• Chest fly with cable (2kg 2 x 10 reps, 4kg 10 reps)
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 10 reps, 3kg 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 3kgs 3 x 10 reps.
• Ab crunch machine 2x10 reps (15kg); Reverse abs 2 x 10 reps, sit ups 2 x 10 reps, Plank 2 x 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Today, I stuck to weights work really. Upped the weight/reps on the seated rows, trunk twists, chest fly, lateral/front raises and did a bit more work on my abs/core. Didn't want to do too much cardio/high impact stuff because of the right hip structures. I nearly didn't go at all today as I felt kinda tired and washed out this morning.

I can feel the tiredness/sleepiness coming on....happy to do nothing this afternoon/evening....right hip already beginning to hurt....the ball of my right foot feels bruised/very painful to walk on. No idea why - didn't do any running/impact work today - maybe connected to right hip structures?...

Gym after 6 weeks off

I finally made it back to the gym yesterday after 6 weeks off. I was extremely tempted to skip it as it was a lovely sunny day and there were plenty of good birds around but I kinda knew I'd probably have that excuse most weeks through the Spring/early Summer.

I'd already aggravated the right hip structures whilst out birding/walking at the beginning of the week so I knew they weren't going to fair well yesterday. However, I was actually pretty pleased with how my body felt after the break. I didn't include any running/walking (due to the already painful right hip). Also, I didn't want to completely wipe myself out first time back.

So, the gym set yesterday:

• 5 mins exercise bike
• Hip/lower back stretches
  
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Leg press 10 reps 41kg, 2x10 reps 48kg.
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 2 x 10 reps, 10 kg 8 reps.
  
• Wobble board 4 mins (5 squats)
  
• Trunk twist using cable weights 4kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
  
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 5lb 3 x 10 reps.
• Ab crunch machine 2x10 reps (15kg); Plank 3 x 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Generally, I didn't feel like I'd lost any strength as a result of the break. I was also aware that my upper body muscles felt fresher hence the reason why I tried the 10kg reps on the seated row. The only thing that hurt at the end of the session was the right front of hip and butt, which are still painful today. I was tired/sleepy through the afternoon but ok. Tired by the evening. I feel drained and tired today and won't be doing anything other than 'growing muscles'! I have the usual mild 'exhaustion' headache as well. Basically, my head feels like I just want to sleep. I have a few mildly stiff muscles (in a good way) (shoulders, upper thighs, butt). Overall, as good a return to the gym as I could have hoped for. I always wish that a good night's sleep would produce a full recovery but I know that may never be a reality for me.