Tag Archives: program

Wednesday’s wicked workout

bench press by sleeping cat
No leg work, but bench press Β in dreams are equally exhausting

Surprisingly I had a good day. It’s hot, it’s Fiji and I still managed to get moving throughout the day without having a nap today. Yesterday’s abs workout didn’t leave any noteworthy traces, so I might add some weights next week and maybe swap some exercises … will see.

Today’s afternoon workout was targeted to my lower back, gluts and hammies. Here is what I came up with. First of all I can mention I did 3 rounds today *tap on my shoulder*.

  • single leg split squat
  • lunges
  • bodyweight superman
  • bodyweight glute kickback
  • bodyweight bridge
  • step ups

My biggest concern was that I will stuff my lower back again, so I didn’t add any additional weights … and so far so good. Now, maybe 4 hours and a walk later .. I can feel my thighs again. I know I should use my hammies and glutes, but they are still not kicking in properly. Still too tight and then my thighs take over … and that means more stretching and more sessions on the tennis ball again to loosen them up.

Today’s morning included also a bit more jogging than just walking. I am still surprised how low my endurance is … as little as 50m slow jog and I am exhausted or maybe my leg makes me feel exhausted. I might also check my thyroid … it might play with my mind these days. I am convinced as long as I keep moving and can therefore kick some endorphines into my system, I can trigger my body to heal itself. Fighting the good fight of faith πŸ™‚

The 3 compulsory small exercises I am doing after the walk/jog are still happening … I especially love these 10 burpees NOT!

Tomorrow shoulders … already put down a list of exercises into iMuscle .. will see what I can still move by tomorrow, hahaha!

TTT – the tuesday torture

external abs and rectus abdominisAs planned, Tuesday was my abs day and I spent some time with iMuscle to find some nice exercises to build my sixpack. πŸ˜‰ The overall idea is to have 6 different exercises and one workout should be 2-3 rounds. I still haven’t something I can do between the rounds. The only two muscles I am training here are the external Abs and the Rectus Abdominis.

The program is as follows:

  • Side bend
  • Crunch ups
  • Bodyweight Twists
  • (Weighted) Leg-hip Raise
  • Bodyweight Side Bridge
  • Bodyweight Butt ups

I used here exactly the wording as found in iMuscle.

I might already adjust some of them with additional weights next time, but some of them are heavy enough for me with bodyweight only. Will see how I do feel tomorrow morning.

Apropos pain, I can feel that I haven’t trained my chest for some time and yesterday’s workout paid off. Might had some weight to the curls and upgrade a bit for the triceps.

Looking forward to tomorrow mornings walk/jog … Day 3 of my structured training … love to move πŸ™‚

back in gym with updated program

Last Thursday Daina updated my program a little bit, so I thought I will check that out today and also take the time to see how long I need for the whole program.

First thing I noticed … the DB matrix … I could do the whole movement without actual pain … loved it as I could feel the hammies doing their part, I focused on getting the right position and I watched the pain threshold. But all good.

Still love the work on the foam roller … back keeps cracking and my chest keeps stretching when I put my arms in a 10-2 position … this is a long process to get my chest up.

so, the change was now that I don’t do the leg curls anymore πŸ™ … loved them, but Daina took them out of the program. So, I did the modified plank instead 3 rounds … 10 sec off and on to get the focus on a whole body tension and not only upper body. Not sure if that was successful today, but hey … Rome wasn’t build in a week either πŸ˜€

Shoulder press with 7.5kg dumb bells … good exercise, not keen to put on more weight and keep focusing on getting the posture right. The Wall Hip Mobility exercise reminds me a bit of my ballet hours I took a loooong time ago. Things you do to stay fit, hey? Very good exercise and challenging every time because the hip has to be in the right position. Luka massaged my Hip flexors last Friday … no, he actually tortured them … when u touch me there, I kill you … new pain type for me. That’s the most scary part I am not looking forward to.

Seated row with 14kg … no pain, but I could move my whole body to get the complete required movement done. Anterior reaches … awesome today, the hammies did their part as well. I think I am getting there to get the work out of my lower back.

Triple threat, I really need to work on my posture there. i am scared I am arching my back too much, but looking in the mirror it seems to be the opposite. A question for the PT then πŸ˜‰

Ok, the whole session took me exactly an hour … so, see you back in the gym probably tomorrow arvo .. as it is Monday.