The Usual

No swim this week due to other commitments.

Today's gym set:

• 7 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 10kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 3x10 reps on side, 10 reps on back, Jane Fondas 10 reps, 10 reps with red-theraband.
• Press ups-plus (at 45 deg angle) 2 x 10 reps; press-ups on floor, kneeling 2x10 reps.
• Seated rows 10 kg 10 reps, 12 kg 2x10 reps; 14kg 8 reps; reverse flies 2kg 2 x 10reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 5reps; 6kg 2x10 reps 
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Chest fly with cable weights 4kg 3 x 10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 5kg 2 x 10 reps
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

Edit: 21:40
My bad left shoulder is getting pretty aggravated by the floor press-ups and/or reverse flies, I think. For the past couple of weeks it's been pretty achy/sore afterwards and this evening I've needed to ice it to relieve the pain. I may well take painkillers before bed. At some stage soon I'm going to have to get this shoulder looked at again. Very frustrating.

Tired through the afternoon with mild lower back ache. Rallied by this evening but looking forward to bed!

Unusually good recovery!

In spite of various stresses/worries etc, I was very pleasantly surprised by how well I recovered from my swim on Tuesday. Wednesday, my energy levels were good and I didn't feel the need to just collapse in front of the telly all day. I got out into town and was pretty active. I had an awful night's sleep on Wednesday though so Thursday was pretty rubbish. Friday, I woke up refreshed and hit the gym as usual.

This week's gym set:

• 6 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 10kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 10 reps on side, 10 reps on back.
• Press ups-plus (at 45 deg angle) 2 x 10 reps; press-ups on floor, kneeling 2x10 reps.
• Seated rows 10 kg 10 reps, 12 kg 2x10 reps; 14kg 5 reps; reverse flies 2kg 2 x 10reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 5reps; 6kg 2x10 reps 
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Chest fly with cable weights 4kg 3 x 10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 4kg 2 x 10 reps, 5kg 10 reps
• Ab crunch machine 12 reps 20kg
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

The press-ups felt easier. My hamstrings kept cramping on the SLGB so I think I need to modify that to activate the glutes and inhibit the hamstrings (advice seems to be to put your toes against the wall).

My shoulders/pecs/upper arms have been a bit stiff since, in a good way. I managed 3 hrs birding yesterday morning and an hour this morning (lower back was aching by end of both sessions though). It helps that I'm not really doing any leg work at the gym otherwise the w/e birding wouldn't be possible. I was wiped out yesterday afternoon and will have a quiet afternoon today.

FOUR YEARS & Swims

Yup.....4 years I've been at this rehab thing. Not got the optimism or motivation to reflect on that today. Just heard from ATOS (DWP benefits assessors) that I've been called for a medical assessment. I've heard so many horror stories about them that I am absolutely dreading it. Gutted.

Ok, so did 26 lengths (650 metres) of the pool last Tuesday and today. Skipped the gym on Friday as I was away visiting family. Last week's swim felt easier than this week's. I guess I'm in real need of encouragement and should get myself along to the physiotherapist. Maybe next month, once this ATOS thing is done.

Man! I wish I didn't need to depend on government benefits. I hate it! I hate the constant uncertainty - you never know when they'll change things or stop things and the first you hear about it is when you check your bank account. I hate feeling like I'm a scrounger or somehow don't deserve the help. I'd give anything to be healthy enough to work for a living!

Not a good day....

Swim, Gym and Vertigo

Quick post today.

The vertigo has hung on through the week. Worst in bed, turning over, especially onto my right side. Didn't want to miss the pool again. Swam 26 lengths (650 metres) on Tuesday morning, although the combination of rippling water and vertigo meant that standing in the pool was almost impossible - I kept losing my balance. The whole thing wasn't too pleasant but I loved being able to swim. Mildly strained the front of my inner right shin, by the knee, on the breast-stroke leg kick.

Worn out Wednesday and Thursday. Back at the gym this morning....

Today's gym set:

• 6 mins exercise bike (upped difficulty level from 7 to 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 10kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 10 reps on side, 10 reps on back. Then another set of glute bridges 10 reps 10 kg, 10 sec hold.
• Press ups-plus (at 45 deg angle) 2 x 10 reps; press-ups on floor, kneeling 2x10 reps.
• Seated rows 10 kg 10 reps. 12 kg 2x10 reps; reverse flies 2kg 2 x 10reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 4kg 5reps; 6kg 2x10 reps 
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps. First introduced exercise last week with 4kg weight.
• Chest fly with cable weights 4kg 2 x 10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 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) 4kg 3 x 10 reps.
• Ab crunch machine 12 reps 20kg
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.