Upping Weights a Little

I waited 4.5 hours for this chap to turn up at the beginning of last month.....very pleased when he did!

Ok, so after going a little easier on my legs last Friday at the gym, I had a phone call on Saturday morning to say that a Little Stint had turned up locally. Needless to say, I spent Saturday and Sunday out watching this sweet little wader (just 13 cm long). It worked out perfectly that I'd 'saved' my legs and I coped pretty well with not having an immediate 'recovery' day. However, on Monday I managed to forget to take my anti-depressant medication in the morning (the first time ever) and felt as rough as anything all day - nausea, headache, exhaustion, emotional, body temperature all over the place and then a very poor night's sleep with horrific nightmares. It was a relief to identify the cause on Tuesday! As ever, it's reinforced my desire to get off these toxic drugs eventually. The only reason I keep taking it is because the withdrawal is horrible and it takes a good 6-12 months for my nervous system to settle down. During that time, I'm an emotional wreck.

Anyway, this week's gym session was much the same as last week. My right upper thigh/leg (also effecting the right ankle) is no better so I left out the step-ups and only did 10 reps of leg extensions.

Friday's Gym Set (recent changes highlighted in green):

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec holds. I added in 5 reps single leg glute bridge.
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 48kg 2 x 10 reps, 54kg (with seat set back one notch) x 10 reps
  
• Tricep extensions using cable/rope 6kg 2 x 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 2 x 10 reps, 8kg 10 reps
  
• Wobble board 4 mins (including 5 x squats)
  
• Leg extension 10kg 1 x 10 reps
  
• Trunk twist using cable weights 2 x (2kg 4 reps then 4kg 8 reps)
  
• Bicep curls 4kg 3 x 8 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 2 x 10 reps, 5lbs 8 reps
  
• Both shoulders, front raise, lying on my back 3lb 10 reps
• Reverse ab crunches & Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

I'm very pleased with the progress on my shoulders. The right thigh/leg/ankle problem is extremely frustrating. My right lower ab muscles have been sore/twingey each week too. I was tired yesterday but not overwhelmingly.

I think I'm going to indulge in a pool session this coming Friday. It might help the various niggles to heal up - I could do with some soothing.

August Check In

I got my wish in recent weeks and enjoyed wonderfully close views of this Green Sandpiper. Here, it's winkling out food from under stones and the mud.

It's been a fairly steady but busy few weeks. It's mostly been a case of sticking with things. I'm managing a little longer out birding and the weights at the gym are feeling more stable and more comfortable to deal with. The nagging problem is the right upper thigh and it seems to be referring pain/dysfunction through the back of the knee to the outer ankle as well. I went easy at the gym this morning on the leg work. I missed out the step ups and leg extensions. I could feel that if I pushed it, I'd end up spending the week nursing my right leg.

My shoulders feel like they are strengthening up nicely. I upped the weight on the seated rows from 6kg to 8kg on the last set of 10 reps today. For the past 2 weeks, I've also been using a 3lb weight (rather than the 1.1lbs) for the front raises, lying on my back (targeting the anterior deltoid muscles). I only do 10 reps but, in time, the endurance should improve.

All in all, things are still moving in the right direction. I just wish the right thigh problem would show some signs of improvement.

Weekly check in

Image quality isn't great here but I liked how you could compare the two species of Sandpiper (Green, right; Common, left). The water at the local reservoir is very low so these waders were miiiiles away, hence the lack of image detail. Anyway, you've got the characteristic white 'shoulder notch' on the Common Sandpiper and the more grey/black plumage on the Green Sandpiper. Hopefully, one of these days, I'll get some closer views of these species.

Giving myself Saturday and Sunday as recovery days worked well last week. I felt less exhausted and more able to do things during the week. The right upper thigh problem persists, aggravated by almost any use of the leg. The gym session yesterday was good although I felt weak on the push-up-pluses again. The left shoulder was less painful generally and felt easier to manage. I worked my abs quite hard and have the usual right lower ab ache/strain. Feeling a bit tired and washed out today.

My tumble drying neighbours are now back from their two week holiday. It has been absolute bliss without the constant threat of that intrusive noise. I've been able to enjoy peace and quiet in my own home. I had been able to walk through my front door without dreading the sound of that machine droning on. My mind was able to expand out of the stress and 'hemmed in' feeling that the tumble drier noise generates within me. When I heard that the neighbours were back, I could feel my world contracting again, back to the dread and anger associated with being unable to control the peace in my own home. After the 40 hours of tumble drying (nearly 6 hours a day!) they did in the week before they went away, I am very glad I'm going to stay with family this coming week. Hopefully, the neighbours will get their post-holiday washing/drying done by the time I get home!

Edit 11:45am - Tumble drier has just come on.... [sigh]

Nothing new

Juvenile Green Woodpeckers taken in the local park/woodland this month.

Just checking in really. Nothing new to report. Left glute/hip with LHS lower back tightness/ache suddenly recurred quite badly all through last week. Very frustrating. It's flared up again today and will no doubt hang around this week too. Wish I knew the cause!

Right upper thigh/front of hip still problematic.

Gym session went well on Friday though. Pleased with how I was managing. Tried to add a little more to strengthening my abdominal muscles. I'm always very cautious about them cos of recurring strains which would take months to heal. I've decided to push things a bit more in that area and see how the muscles cope. I've definitely got a few mild stinging strains esp to the RHS abs but hopefully they will heal up/strengthen up by next Friday. Took painkillers on Friday night for right thigh and right abs to be able to sleep.

I've rested up this weekend. Would rather recover properly over the 2 days than drag out the recovery over the whole week.

Two exercises that have really helped

Been a bit fed up and frustrated this week but nothing to do with the rehab, lol. I think I recovered pretty well from the swim last Friday. On Sunday, I heard that another group of Black-tailed Godwits had stopped off at the local reservoir. They have been turning up quite regularly over the past week or so - coming from their breeding grounds in Iceland, heading south (Africa etc) for the winter. Unfortunately, I kept missing them. They tend to only stop for an hour or so. Anyway, on Sunday, the weather was bad enough to keep these beautiful waders a little longer than normal and by the time I got up there late morning, the 5 birds were still present. Above a couple of shots of 3 of the birds. The light/weather was rubbish so the colours are a bit muddy but I was still pleased to get any kind of shot. Previously, I've only ever had very distant views of these birds.

The source of my frustration this week has been my neighbour and her [insert expletive] tumble drier. It's an ongoing saga. This week, I've sat through the best part of FORTY HOURS of her tumble drying! It has been driving me absolutely nuts. The machine is obviously old and its pulsing drone reverberates around my house, sounding like I'm in a ship's engine room. I've tried talking to her on a number of occasions but they really couldn't care less. I guess she must be taking in drying for other people. This week it has been a source of misery, lol!

So, yes, by Wednesday/Thursday, I was feeling tired/washed out and fed up. I was very glad to get to the gym yesterday morning. It was a good session. The week at the pool had helped various niggles to resolve and I felt stronger. My left shoulder wasn't too bad at all. I stuck to the same set as previously. My right upper thigh/groin was problematic, as usual. I took painkillers for it to be able to sleep last night. I felt tired through the afternoon but rallied after a cuppa at 4ish.

I meant to write a few weeks ago that there are two exercises which I think have really helped me. The first is the glute bridge. That seems to have really strengthened and balanced out the muscles around my hips/lower back. It serves to loosen the hip flexors too which, I think, then allows the the glutes to kick in better and support my lower back. I've gone from just about managing 10 reps with 10 second holds to the same exercise with a 7kg dumbbell across my pelvis.

The other exercise which has helped is the seated rows with cable weights. Initially, my left shoulder was too restricted and it caused significant pain. But, as the weeks went on, I was careful and the shoulder loosened up and strengthened up. I really feel like this exercise, above all others, has helped my left shoulder to function better. Generally, it has helped both shoulders and my upper back to 'fire up' again and feel a lot more stable/sturdy.

If I had to do just 3 exercises, I'd choose those mentioned above with the addition of the push-up-plus. Together, they have significantly helped my shoulders and hip joints to stabilise and my back/core to strengthen up.

Improving Recovery?

Spring Mallard Ducklings, lined up nicely for a photo op, lol.

Enjoyed my swim yesterday. Managed 32 lengths in 40 mins (I normally take 45+ mins, so was pleased to reduce the time). I've decided I'll stick to the 32 lengths and gradually build up my speed. At the moment, I'm still stopping after at least every 2 lengths to allow my muscles to recover. Eventually, I'd like to get to a point where I can comfortably go up and down the pool without needing such intense pacing.

I probably say this every time I go to the pool, but it still feels like a massive achievement to do those 32 lengths. I remember when I could barely manage 1 due to the instability of my hips/shoulder joints and lack of strength through my body. It basically feels like I've had to rebuild every single muscle in my body and that's why it's taken so long.

I had mild twinges/pain through my front left shoulder and the right upper thigh remains tight/problematic. I had foot cramps at various points but they responded well to stretching and I could carry on until it cramped up again. I've still got mild stinging strains through my right abs which were aggravated a little by the swimming. It's hard to know how to manage this. It doesn't seem to make any difference what I do - rest, icing, gentle use, hard use, stretching etc etc, nothing seems to resolve this abdominal muscle weakness. Whatever I do, I always seem to aggravate it.

My left shoulder remains restricted (esp external rotation) and painful at the end of the range of motion.

I didn't need to take any painkillers last night for my shoulder or right thigh, which made a pleasant change. I think that's only the second time I've not had to do that after the pool/gym.

To my delight, I don't feel quite as drained/exhausted this morning as I usually do after the pool/gym. I don't feel like doing anything much today but at least it might not be a struggle to stay awake/function, which is nice. I've not bothered with the iron tablets this week. I don't know whether they made a difference or not and my gut doesn't really like them, hence not taking one yesterday/today.

It's chucking it down with rain today and forecast again for tomorrow. I guess it'll be a restful weekend indoors!

Notching up the weeks

I'm lucky enough to live close enough to woodland to have the occasional Blackcap come and visit the garden. This week a whole family turned up! The first shot is of the female taking a dip in the bird bath. The second shot is her feeding two of the three juveniles. For those who don't know, the male has a black cap, the female and youngsters have the brown caps.

In terms of activity/exercise, this week has been a repeat of last week but without the table tennis. Nothing significant to report. Just plugging away with it. I plan to go to the pool next week. I'm already looking forward to the relief it gives from the more punishing gym/weights routine. I do feel that everything is gradually strengthening up. Just a case of sticking to it.

Typically tired today.