Adventures with Afterburn

[UConnJulie]

Are you certain that it is just soft tissue? Certainly could be some facet joint strain that would refer pain to that area ... remember, pain is a liar! (ie the cause is often not located where the pain is located)

[tkinsley]

Originally Posted by UConnJulie

Are you certain that it is just soft tissue? Certainly could be some facet joint strain that would refer pain to that area ... remember, pain is a liar! (ie the cause is often not located where the pain is located)

I'm a SKIN expert, LOL... I am not sure of anything at this point
The whole sordid tale of the injury history etc is in the injury forum--the mechanism was consistent with a soft tissue injury and this is the same exact pain as before, but I dunno, could be.

How can I go about finding out if facets are involved?

Thanks Julie!

Tina

[UConnJulie]

I replied over there ... where are you located again (city, state)?

[tkinsley]

Thanks again, Julie...

Ran this morning--no pain!!! A little "there" at the end of the three miles, but very comfortable. Maybe all of this rubbing and rolling is doing good stuff...

Only thing I'm doing today is the run:

3 miles/28 mins, very easy pace. No pain, a little cold and light rain:
heavenly.

I think tomorrow will be another screw around day at the gym; I saw the link Espi posted to the first iteration of exercises I've never heard of and I might just go through those for "fun", lol.

Once I get back home, I plan to start AB week 5; I should get in two workouts before I fly out Thursday. Luckily, there will be a gym I can access in Beaumont although may be a bit of a juggling act with the wedding and all :p

[tkinsley]

So I played around in the gym today:

HIIT: gauntlet 19 mins total; 5 min wu, 5 min cd; 1:00 work:2:00 recovery x 3
work intervals at level 9.10--holy crap, this particular gauntlet was WHIPPING at that speed; I'm used to hitting level 12 or 13 for the "hard" parts.

Tmag exercises you've never tried vol one and some other random stuff (thanks to Espi for the link):

1 Turkish get ups 15lb db x 8/side x 2
interesting exercise.

2A suitcase BB deadlifts 30x8/side, 40x8
2B BB military press 40x12-15x3

3A overhead squats 45x6,30x5 (with interspersed military presses, wow)
3B goblet squat 30x7,35x8
haven't done these in a while, it showed

4 DB farmers walk: 50(ea) around the free weight area, 55(ea)x2 around the weight area.
These were tough, mainly b/c my left hand grip wanted to quit.

Back to Texas tomorrow, so I am planning a rest day. I decided not to run today because my hip actually feels really good... wanted to actaully give it a rest.

[L'ilJ]

1 Turkish get ups 15lb db x 8/side x 2
interesting exercise.

Interesting as in good or interesting as in bad? I do these w/my kettlebells on a regular basis and find them challenging and fun. They really seem to work the whole body.

[UConnJulie]

As a workout-at-home person I am not up on the latest cardio machines ... so what the heck is a gauntlet?

[L'ilJ]

Originally Posted by UConnJulie

As a workout-at-home person I am not up on the latest cardio machines ... so what the heck is a gauntlet?

It doesn't have anything to do with Tailhook does it?

[tkinsley]

Originally Posted by L'ilJ

It doesn't have anything to do with Tailhook does it?

Interesting as in good.... but odd.

Gauntlet is a stepmill, so a rotating set of stairs. No tailhook scandals here

Not sore a bit today, kind of disappointing... and now I get to be sedentary in the airport all day, woohooo!

Just kidding, I need a day off anyway. My petri dish nephew and niece gave me a cold

[sona]

Hi, Tina! Glad to read that you weren't sore after your run the day before yesterday--I really agree with you about the damage a car accident jolt can cause (especially when you have previous issues). Let's hope things are settling down now.

Fun that you tried some of those "never used" exercises. I think they're fun, too, but I guess there's a reason they aren't focused on more often. Still, now and then it's good to shake things up!

What's with the airport? Meeting someone or leaving yourself? Or do you work there right now?

What's on the agenda now? You weren't enjoying the 20-rep scheme, were you. What's next?

--Sona

[tkinsley]

Just a travel day for me, Sona... did the holiday thing with the family after the holidays were over. Now I just gotta get my Gaggia espresso machine from the man and my xmas will be complete

Ran again this morning... 3 miles, about 27 mins. Hip felt OK. A little twingy at the end but OK. I am FREAKING OUT now, however, because my wedding is saturday, I have no shoes, I am bloated (like up FIVE FRIGGIN LBS), retaining water (see previous) to beat the band, I'm bitchy, I'm... I'm....

OK, I'll admit it. I'm HORMONAL.

Why this all shifts to parallel the major events in my life is beyond me. If I wasn't an atheist, I'd think *someone* was trying to teach me a lesson, LOL!

OK, TMI time is ovah.

Tomorrow morning: run to gym, week 5 of AB starts ALTHOUGH I may just do a lot of vigorous fb kettlebell stuff. We shall see.

[tkinsley]

Yay! A change in the routine. I desperately needed this:


Superset 1 (no rest between A1/2/3; 90 sec rest between s/s)

A1 co-con lunge 12/leg x 3
A2 seated WG row 50x12x3
A3 romanian DL 60x12x3

WG row and RDLs could have been heavier. Forearms cramping like a mutha.

Superset 2

B1 incline BB chest press 3-1-3 tempo 65x12x3
B2 step ups 12/leg 3-1-1
B3 reverse crunch 12x3

felt step ups--I have been obviously cheating them for a while now. When I repositioned the trailing leg to be butted up to the bench I was stepping on, it didn't get to assist and this felt much more intense as a result. The slow tempo on the presses about kicked my ass--really thought I was lowballing the weight but nope.

HIIT:
Stationary bike 4 min wu, 4x 1:00/2:00 work/recovery, 3:00cd
work intervals done at L11-14

Done!

[UConnJulie]

Tina, SATURDAY!!! Holy crap!!! That's awesome!! Are you going on a honeymoon afterward? If so, I hope somewhere warm and tropical!! The bloat will be gone ... drop non-fruit/veggie carbs for 1-2 days and it will be gone ...

Ahh ... the Stepmill! I worked at a Bally's in college in the mid-80s and they had a bunch of these, but it was before the "pedal type" of stairmaster. They are so much harder, I'm glad that someone has brought them back. There is nothing that irritates me more in the gym than seeing some aerobics bunny on a stairmaster (the pedal kind) practically lying on the railings, but pumping away with those legs ... thinking she is getting a good workout in because she is working up a sweat. Grrrr!!!

So, I'll bet you are glad to be done with the 20 rep sets!!! 12 is much more manageable ...

[sona]

my wedding is saturday,

I was like Julie--Tina, this Saturday?!! Whoa, Nellie!

Congratulations, what's the schedule? Honeymoon? Pix? Are you excited (yeah, I saw that, hormonal :p )--you have a dress? yes, natch. But not the shoes?

Oh, wow, this is fast--not much time. Hope you're ready and looking forward to the festivities.

I totally forgot to look at your WO, I got so revved. What is a "co-con" lunge?

Guess you'll be scarce over the next week or so, huh? Hope it's a blast!

[tkinsley]

Hey Sona... second wedding, here, so very non-traditional. I'm wearing a hunter green chiffon Marilyn Monroe-esque gown, if that gives you an idea of just how outside of the norm it is... AND we're getting married in a lounge, by a friend who got ordained online, lol!

Co-con lunges are short for co-contraction; basically you start in a lunge position, put one hand on your butt and the other on your medial leg on the leading leg and then start to ascend; once the contraction eases back down ya go. Deceptively easy on paper

Today:
AB week 5/day 3

Ran to and from new awesome gym: 29 mins/3 miles. Verrrrry slow and easy today

Supersets: no rest between exercises; 90 sec rest @ end before start of next superset

A1 Jump squat 18x12, 35x12x2
A2 KB push press 8kg (ea)x12, 12kg (e)x12x2
A3 Good morning 45x12,65x12x2

B1 WG pull down 60x12x3 3-1-3 tempo
B2 static lunge 12kg (ea)x6+dropped wt to floor x6, 8kg (ea)x12x2
B3 UB russian twists 12x2 (bugging hip a bit so no third set)

C prone cobra 75 sec (supposed to be 120 secs but maybe next time)

Jump squats: TIRING. Fun, though. I don't remember doing these before. The pull downs were tough with the slow tempo, too. Fun workout today. I'm glad I skipped week 4, quite honestly.

OK, off to get married. I'm sure I'll be online this weekend even so... sad, huh? LOL! No honeymoon for us until the fall, unfortunately. Being a responsible adult really sucks sometimes.

[Bill2380]

Tina, congratulations in advance and have a great time Saturday. By the way, you have my permission to take a day off from the gym and eat and drink all you want at the reception.

Bill

[tkinsley]

Originally Posted by Bill2380

Tina, congratulations in advance and have a great time Saturday. By the way, you have my permission to take a day off from the gym and eat and drink all you want at the reception.

Bill

I took you up on that one.

Ready?

I ate....drumroll, please: a total of SIX pieces of cake: three each of the turtle fudge and italian cream cake. This was over the course of the entire day. In addition to THAT mess, I ate cheese and crackers, tortilla chips with guac, ummm... let's see, some pizelles (sp?), mini crab cakes, and fruit :p
I was so full, I only ate one of my fish tacos (which are just unbelievably yummy, btw). I looked like a starving child in a third world country with my big stuffed belly, LOL!

I managed to get ONE run in all weekend--that's it.

Sooooo, in the interests of getting this old ass moving back in the right direction, I'm going to do JB's GSD for 4-6 weeks. The only "issue" I'm having with it right now is that I have to travel to DC for a dermatology convention from Feb 1-7, so that could make life tough for me a bit. Hopefully I won't have to resort to bunless whoppers

Ice all over the roads here today, so workouts again begin tomorrow morning. I KNOW I am doing afterburn, but.... hmmm. Not sure. My attention span is not fully engaged; I am thinking about doing TT again.

Tomorrow: EARLY am weigh and measure. I think I will be a complete neurotico and post the daily weight and foods as well as workouts. Prepare to be bored. I have marked my refeed day on the calendar already.

Now I need to brave the road to buy some TP, grrrr. THat is one thing you just can't live without.

Tina