I am sooooo sore today. My thighs, my ass, my shoulders are aching. I must have done something right at the gym yesterday.
Question for the masses: Does anyone other than me have sore feet after lifting? I got new shoes lately, which seem to have improved foot soreness but not eradicated it.
I don't notice foot soreness after lifting, but have had terrible plantar fasciitis related to working over the last 5 years. It has finally gotten better. You know what helped the most (I think)? It wasn't the $300 orthotics or the $120 shoes or the support braces or the gel insoles or massage or any of the dozens of other things I tried. I think what finally did it was decreasing my bicycling time. I think my posterior chain got too tight and threw me off balance. Well, that's my theory anyway.
Increased rest/decreased work has also helped my feet, although it is hell on my bank account! If I ever get back into bicycling a lot again, I will go out of my way to stretch frequently and keep lifting weights for balance.
I don't notice foot soreness after lifting, but have had terrible plantar fasciitis related to working over the last 5 years. It has finally gotten better. You know what helped the most (I think)? It wasn't the $300 orthotics or the $120 shoes or the support braces or the gel insoles or massage or any of the dozens of other things I tried. I think what finally did it was decreasing my bicycling time. I think my posterior chain got too tight and threw me off balance. Well, that's my theory anyway.
Increased rest/decreased work has also helped my feet, although it is hell on my bank account! If I ever get back into bicycling a lot again, I will go out of my way to stretch frequently and keep lifting weights for balance.
I used to get really tight in my hips and neck when I was cycling for most of my transportation. Yoga really helped me with that. But now I'm not biking much at all. Maybe when it gets cooler, I'll get back into it, at least on weekends.
It's kind of the opposite here. The extreme weather is in the summer, and the winters are pretty mild, save for a few freak days thrown in for good measure and to remind me why I don't live further north. (I am a total wimp when it comes to the cold.) Until the past week, it has been too hot to do anything outside except go swimming.
It's kind of the opposite here. The extreme weather is in the summer, and the winters are pretty mild, save for a few freak days thrown in for good measure and to remind me why I don't live further north. (I am a total wimp when it comes to the cold.) Until the past week, it has been too hot to do anything outside except go swimming.
The first time I went swimming in Lake Travis, I was disgusted: the water was at least 95 degrees! It felt like swimming in a huge bathtub. Horrible. Now Barton Springs, on the other hand. . .. .did LOVE that place!
The first time I went swimming in Lake Travis, I was disgusted: the water was at least 95 degrees! It felt like swimming in a huge bathtub. Horrible. Now Barton Springs, on the other hand. . .. .did LOVE that place!
I heart Barton Springs. It is liquid love.
Lake Austin is nice and cold, too. But Lake Travis, while pretty, is not very refreshing for swimming. I've been diving in it a few times, and it's nice for that because you can go really deep without freezing. Or at least you could before this last drought kicked in and evaporated the lake. It's disturbing looking right now.
Yesterday afternoon a dance studio had free classes for 4 hours. I went for 2 hours and tried hula and hiphop classes. They were really fun. I'm not sure if I would do them regularly, though. I might drop in on a class in a few weeks after work settles down a little bit.
Haven't done my HIIT yet as I was short on time today. Will have to do it after work.
General thoughts: decided to increase sets to 4 instead of increasing weight this time. Good decision, I think. I wasn't feeling especially strong today. Pike jackknife is much harder for me than regular, so that was a good change. I just threw in a medicine ball on the side crunches b/c they just weren't doing much for me. That seemed to work pretty well. YTWL is sooooo hard. The 3rd set w/ 10s just about killed me-- form was crap on Ts and Ls. Then could barely finish the last set w/ 8s. Yowza. On lat pulldowns, I feel like I've hit a wall. I just can't seem to get past 95. I guess it will come eventually, but I'm eager to get that nice, round 100.
Weight today is 151.4. Not bad after my big breakfast and my slightly indulgent weekend diet. I really need to work on my weekend eating....
How are the plates labeled on your lat machine? At my gym, they are 1, 2, 3, 4, etc. So, I figured 1 was 10 lbs, and 2 was 20 lbs, etc. Well, I wanted to REALLY know and nobody had a concrete answer for me, so I contacted the maker of our lat machine (cybex). Here, I was wrong all along. The emailed me back and informed me that each plate is representative of 12.5 lbs and the add-on plate is 6.25 lbs. That's for Cybex. Of course, every machine is different, so I can't speak to any others. But, that was my experience.
They are labeled 10, 20, 30, etc. Then there is a free one you stick on top for intermediate weight, that is labeled 5. I've assumed the weight is what it appears to be. But you make a good point. I'll investigate. I can't think what the make of my gym's machine is right now. It's not a Cybex machine. I'll have to look tomorrow.
Cardio day today. 15 min HIIT + 15 min moderate intervals on treadmill. Lots of sweating.
I had to do HIIT today b/c I never got to it yesterday. I know, I know-- I should and can do better. But I had a crazy day yesterday. Sometimes working out during the lunch hour can backfire. After I got back to the office, I ended up having an (unscheduled) meeting and then had to go to a doctor appt, so I wasn't able to eat lunch (I did have my PWO shake, at least). By the time I got home, I was hangry. Ended up committing a major no-no by carbing out (PBJ sammich and tortilla chips), and then lost all my mojo that should've gone into HIIT. Redeemed my nutrition a little at dinner-- salmon, wild rice pilaf, fruit salad-- and ended the day w/ another protein shake to balance out my carbs. Calories were 150 over target. Sigh....
Today I've eaten: cottage cheese, wheat toast w/ almond butter, lean cuisine shirmp alfredo w/ broccoli, grapes. Dinner tonight is turkey burgers on wheat buns w/ green salad. Challenge today is to stay out of the snacks in the office kitchen.
Segway into rant of the day: Office snacks are soooo irritating. Why do offices only buy crackers, prezels, and junk food? Our office has finally started getting fruit, but it only lasts for a day or 2 before it is all eaten up. I can turn down the non-diet sodas and the juices. But the dang goldfish crackers are the product of the devil!!!! I can eat a hundred of them without blinking. Am dreading the holiday season with all the cookies and pies and crap people will start bringing.
Which leads me to another annoyance: I don't like it when people sell stuff for their kids' fundraisers at the office. Just lately I was suckered into buying cookie dough. What will I do with it? I don't want to eat it. Maybe I'll make the cookies and leave them in the office kitchen along with all the other junky snacks. I would rather donate money than buy that stuff. But how do you say no? It's for the kids!
Which leads me to another annoyance: I don't like it when people sell stuff for their kids' fundraisers at the office. Just lately I was suckered into buying cookie dough. What will I do with it? I don't want to eat it. Maybe I'll make the cookies and leave them in the office kitchen along with all the other junky snacks. I would rather donate money than buy that stuff. But how do you say no? It's for the kids!
Actually, they might prefer the cash donation...then they get to keep all of it instead of just a percentage of the sale. I started just writing a check for $10 instead of buying junk or junk food I don't need.
Though, last year's school yearbook fundraiser was cutlery and kitchenware...that's something I don't mind paying for.
I hate those fundraisers, too. Some workplaces don't allow employees to solicit at work. You might check on that. Just because it does pressure you into buying things you probably don't want or need, just to not offend a coworker.
At my office, people just put the sheets/booklets on the table in the breakroom, and let people look at leisure. I just ignore them.
I decided to "just say no" to all fundraiser sales for plants/wrapping paper/popcorn/candy/cookie dough/muffins/raffle tickets/etc/etc/etc. It's worked well so far! This way I don't leave anyone out.....I'm just leaving EVERYONE out. Tough times.......so sorry.
I decided to "just say no" to all fundraiser sales for plants/wrapping paper/popcorn/candy/cookie dough/muffins/raffle tickets/etc/etc/etc. It's worked well so far! This way I don't leave anyone out.....I'm just leaving EVERYONE out. Tough times.......so sorry.
1-arm DB snatch-- 4x4 @ 25 (see below for angry face explanation)
DB 1-leg RDL-- 1x4 @ 25, 3x4 @ 30's (can go up, I think)
DB bent over row-- 4x4 @ 80 (can go up, I think)
DB 1-arm overhead squat-- 4x4 @ 15/27.5
DB incline bench press-- 4x4 @ 30s (can go up if I have a spotter)
Plank-- 1:30, 1:00, 1:00
Rev woodchop-- 4x4 @ 60
BW matrix-- 3:08 (good form but much resting), 2:35 (bad form on jump lunges, more like shuffles)
So I was really upset early on in my workout. I had planned on increasing my snatch weight to 30, so I went to the DB rack, and picked up the weights in the 30 slots, did snatches and kicked total butt, felt easy, ego boosted. Wasn't until the 1-leg RDL (using same weights) when I thought "I should really go up" that I realized I'd been using 25 lbs the entire time! Some jerk had put the 25s in the 30 spots, and I didn't realize it when I picked them up. Then I sucked at the plank today and sucked at the BW matrix. Those are the hardest for me anyway, but they felt extra hard today. I should say, I felt weak today. Maybe it's the wine I drank last night (I don't usually drink on nights before lifting day). At least I went up on the reverse woodchop.
Question on DB squat w/ 1 arm overhead: I feel like my ROM when my left arm is up is a lot more limited than when my rt arm is up. What is it physiologically that makes it harder to do a full squat w/ an arm up in the air? I feel like if I know the answer to this, I'll figure out how to improve. I don't want to increase my weights until I've got my sides equal, and that includes ROM.
Evie, I've had that issue with the one arm squats, too. One side is always a lot harder to go low, and it's hard to keep my arm straight, it wants to bend. I don't know why, but I think I compensate some by twisting a little. Dunno. I don't really like that exercise because it feels so weird.
Which leads me to another annoyance: I don't like it when people sell stuff for their kids' fundraisers at the office. Just lately I was suckered into buying cookie dough. What will I do with it? I don't want to eat it. Maybe I'll make the cookies and leave them in the office kitchen along with all the other junky snacks. I would rather donate money than buy that stuff. But how do you say no? It's for the kids!
This totally happened to me last month!! I felt bad saying no, so now I have a tub (yes, a TUB) of peanut butter cookie dough in my fridge. Maybe I'll try to give it away. My new strategy is to buy stuff like that in flavors that I am not crazy about, then my husband can eat it all. we'll see how that goes..
I'd like to know the answer to your 1-arm db overhead squat question, too. My theory is that it's forcing your core and back to straighten (because you're supporting that db), so it makes it harder on your squat form. But I dunno.
Ugh, and those fundraisers. I'm also an equal-opportunity naysayer to all reqs, though I did cave in last year to one person. The family that lived across from me and dh were super nice to us, and their daughter sometimes watched my cat while I was away, so when it came time for her to sell me dip mixes and soup, I bought them from her.
The one-arm overhead squat is just like all the other really tough stuff - you'll get better and won't even realize it. The right muscles will improve as long as you keep your form good. Just keep plugging away at it.
I hate office fundraisers too. I can resist everything except the occasional $1 chocolate bar. I will give a cash donation sometimes. That way 100% goes to the kids and 0% to the corporation. I need to start passing up the choco stuff too.
__________________
Moondust The older I get, the older old gets.
This totally happened to me last month!! I felt bad saying no, so now I have a tub (yes, a TUB) of peanut butter cookie dough in my fridge. Maybe I'll try to give it away. My new strategy is to buy stuff like that in flavors that I am not crazy about, then my husband can eat it all. we'll see how that goes..
I was thinking of passing the cookies along to grandparents. I'd usually make boyfriend eat stuff like that, but I've decided he needs to diet a little, too (he doesn't know I've decided this for him yet).
Quote:
Originally Posted by LancelotsLover
Evie, I've had that issue with the one arm squats, too. One side is always a lot harder to go low, and it's hard to keep my arm straight, it wants to bend. I don't know why, but I think I compensate some by twisting a little. Dunno. I don't really like that exercise because it feels so weird.
Quote:
Originally Posted by NYC_Native
I'd like to know the answer to your 1-arm db overhead squat question, too. My theory is that it's forcing your core and back to straighten (because you're supporting that db), so it makes it harder on your squat form. But I dunno.
Ugh, and those fundraisers. I'm also an equal-opportunity naysayer to all reqs, though I did cave in last year to one person. The family that lived across from me and dh were super nice to us, and their daughter sometimes watched my cat while I was away, so when it came time for her to sell me dip mixes and soup, I bought them from her.
Yeah, it's exposing some sort of weakness in, I guess, my core. Weird that it feels almost like a flexibility issue in the shoulder. The torso is straighter-- almost like in a front squat. But there's so much more going on with your obliques due to the weight imbalance-- I sort of end up leaning to the side to get the full ROM, which I can't quite achieve when left arm is up. *sigh* I'll be plugging away at this weight for at least the next workout and prob for the rest of the stage.....
Quote:
Originally Posted by Moondust
The one-arm overhead squat is just like all the other really tough stuff - you'll get better and won't even realize it. The right muscles will improve as long as you keep your form good. Just keep plugging away at it.
I hate office fundraisers too. I can resist everything except the occasional $1 chocolate bar. I will give a cash donation sometimes. That way 100% goes to the kids and 0% to the corporation. I need to start passing up the choco stuff too.
Hope you're right about getting better w/o realizing it. I guess that's how it's been w/ just about everything else, though.
Corporations get enough money by selling crappy products without doing it through kids and their parents. I think it's cash donation or nothing from here on out for me. My niece one time raised money by doing math problem sets-- kind of like a swim-a-thon or something. I'd much rather give money for something like that.
Quote:
Originally Posted by jonnier
Evie - just stopping in to say hi. Your progress is impressive and gives me something to look forward to in a few stages. Keep up the good work.
Oh and I have to say it because I say it every time I see your log on my screen:
Make yerself a dang quesadilla!
(Napoleon Dynamite)
Jonnier, thank you!
And Napoleon Dynamite is one of my very favorite movies. When I was in school, I would watch it before all of my finals b/c I figured, no matter how badly I did, I was at least smarter than Uncle Rico.
I hear ya on the fundraising. I will ONLY buy that stuff from family nowadays, and usually I'll pick the wrapping paper or candle over the chocolates or cookie dough!
Ended up committing a major no-no by carbing out (PBJ sammich and tortilla chips), and then lost all my mojo that should've gone into HIIT. Redeemed my nutrition a little at dinner-- salmon, wild rice pilaf, fruit salad-- and ended the day w/ another protein shake to balance out my carbs. Calories were 150 over target. Sigh....
The torso is straighter-- almost like in a front squat. But there's so much more going on with your obliques due to the weight imbalance-- I sort of end up leaning to the side to get the full ROM, which I can't quite achieve when left arm is up. *sigh* I'll be plugging away at this weight for at least the next workout and prob for the rest of the stage..... 
Linear Mode
