Normal Week

Above is a shot of a beautiful juvenile, female Ruff (a.k.a Reeve). She spent about an hour feeding in the area where I was located and wasn't too afraid when I moved a little closer to get some photographs. The image has no sense of scale, unfortunately, but she's smaller than a Redshank, about 22cm long. This youngster has dropped in on her migration south and is building up strength at the reservoir before continuing.

The beginning of last week was dominated by a lingering headache, which I think was hormone related. As a result, it was hard to assess the effects of going out on Saturday morning. However, I think I probably coped pretty well and I was pleased. I did a full gym set yesterday apart from the step ups. I tried particularly to not aggravate the right upper thigh/leg problem but I wasn't completely successful. It's sore and aches today.

Yesterday's Gym Set:

• 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 + 5 reps single leg glute bridges
  
• 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 10 reps, 54kg (with seat set back one notch) x 10 reps
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 3 x 10 reps, 8kg 10 reps
  
• Wobble board 4 mins (5 squats)
  
• Leg extension 7kg 10 reps
  
• Trunk twist using cable weights 2kg10 reps, 4kg 10 reps
• Bicep curls 4kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 10 reps, 5lb 10 reps
  
• Both shoulders, front raise, lying on my back 3lb 2 x 10 reps
• Reverse ab crunches 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

I feel tired today and have various twinges/mild strains (right lower ab, trunk in general, right leg, glutes) but nothing out of the ordinary.

Saturday Update

A Wheatear which dropped in on its way through at the start of this Autumn's migration. It'll winter in Africa.

Ok, so I thought it worth writing about today's little experiment with pushing myself to manage more physically. After the gym yesterday, I was tired/sleepy through the afternoon but rallied after supper and went to bed feeling optimistic about today. I slept well and was up early, leaving the house by 8:45am to go birding. This is the first Saturday that I've tried to do something 'normal' after the gym/pool the previous day.

It was a very blustery, at times chilly and drizzly morning. We were out and on our feet from 9:15am until 11:45am and I guess we walked just under 3 miles up/down hills. I was very pleased to find that although my legs were a bit tired, they weren't 'drained'. I had the usual right upper thigh/leg discomfort and, by the end, my left glute was sore/aching but overall, I coped, well. My head was tired. I felt tired. But I'm pleased to have managed my resources in such a way as to achieve a Saturday morning birding!

This afternoon, I have felt worn out and have basically been waiting for bed time, but it's another step towards 'normality'. I couldn't have done this a year ago.

Missed a Week

A little Chiffchaff from the reservoirs last weekend.

I missed the pool/gym last Friday. I'd kinda over done it during the week, out birding and forgetting that using binoculars and scope for extended lengths of time really knackers your eyes/head. By Friday, all I wanted to do was rest quietly on the sofa, in a darkened room, lol.

This week I've felt tired and headachy but I think that was down to hormones and I made it to the gym this morning. However, I did a lighter session because I've agreed to head out birding with a local birder in the morning, which I'm looking forward to. Hopefully, I'll cope physically.

Today's Gym Set:

• 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.
• 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
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 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 4kg 10 reps
• Bicep curls 4kg 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 10 reps, 5lbs 10 reps
• Both shoulders, front raise, lying on my back 3lbs 10 reps
• Plank 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Generally it felt good after the week's break. I was surprised that my triceps felt stronger and it felt right to move on to the 4kg weight on trunk twists. The right upper thigh/leg problem, which had settled down in the last few days, was quickly aggravated. The right lower ab twinges were aggravated too. It doesn't take much - any use of my abs seems to cause problems. Very annoying.

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.