Wednesday Jan 24 TRAINING cycle 6 – day 28
Aiming for 15 reps
chins
(BW+3 kg) x 2
BW x 2
step ups
(BW+4kg) x 15
1-leg press
14,5 kg x 18
goblet squat
24kg x15
Smith squat
30kg x10
55kg x 8
50kg x 15-5
In slow SS with DL
40kg x 15
52,5 kg x 10
65kg x 10
60kg x 15-10
supine (overhand) row
BW x 8
incline db press
(12kg x2) x 17
bb press
25kg x 10
35kg x 10
30kg x15 - 12
Yates supine bb row
37,5kgx13
35kg x 17-15
triceps rope pushdown
11,25kg x20
Cardio
Skipped it.
Comment General: nothing noteworthy to mention, except for the general ‘blah’ feeling. One of the rare times I even thought about staying at home. Felt weak , skipped sets and all of the cardio. Even got a headache near the end. A sure sign TOM is approaching and reminding me why I pick light weights for the last workouts pre-TOM. Strength and endurance totally sucked today. Spent way too much time chatting with people too. Anything to avoid working out
Training statistics
Rep index: 230 reps/hr (75min)
Volume: 11002kg
Total gym time: 75 mins.
# of sets: 24 - # of reps 287 - avg reps/set : 12,0 - kg/rep 38,3 kg
Tsk.. I thought it was going to be easy to see a therapist.
I've called one and e-mailed another .. both have a waiting list of 1 month!!!
The 2nd one suggested seeing a doctor and get medication until I would be able to see him , so that it doesn't bother me as much
It used to be that I could go to a physicla therapist immediately upon seeing my home physician and asking for a reference. Nowadays people can go there without that reference and apparently demand has exploded since then!
I've got an appointment for 10 min with the physiotherapist that comes in for free to see people of my gym once every month. That will happen even faster, but still has to wait till Feb 6!
Bummer, sorry to hear that. We have two types of doctors here, and one type you can see right away (for a fee). At least you have a friend in Bulgria now, if it ever gets really bad you can fly over and get things checked out here
You don't go to failure on chins anymore
It's almost shocking to find out how long the waiting lists are to see any specialist.
Tonight I slept really badly, possibly also because carbs were a tad too low, so I woke at 4am (4hrs after going to bed) and ate 10 fresh dates , (not fresh fresh, but still very soft: yum!!) and took 2 tryptophan caps.
This morning I called the physician and made an appointment for this afternoon. Hopefully something will happen sooner than getting to see a physical therapist after a month and perhaps it's not even what I suspect it is.
The confusing part is really that the tingling has been going on for several months now but typically only at night after a low-carb day (not even keto-level low, just 50-ish grams) and would disappear after a higher-carb day (150-250g of carbs).
But now it seems to be a pinched nerve too. At the right side: painful shoulderblade/scapula, upper front deltoid, but also a bit of a weird feeling around elbow, numb middle fingers.
If I just knew what exactly was going on, then it wouldn't worry me so much. I'm imagining lots of worst-case scenarios now..
Re to working out.. I'll not lift weights until Feb 1 and just do 2 cardio sessions next week.
I'm still working on the new schedule and considering the symptoms think of doing less pullup-work and more bent-over-rows , completely the opposite of what I'd planned to do. Or.. if I do, no (heavy) weighted pullups.
Bummer you had to wait so long for the physio ... hopefully your doctor will be able to do something to make you feel better ... ugh ... you are now having numbness? Definitely good that you are getting in to see the doc ...
Just back. She gave me the number of the dept. of the hospital where they diagnose carpal tunnel syndrome as this seems to be what it is.
Made phone call: first possible appointment date = Feb 6 , another 11 days.
She also said I might want to see a physio for my neck, and just keep calling until I find one that doesn't have a waiting list for 1 month.
[size=11pt]Saturday Jan 26[/size] Cardio Treadmill SS cardio
4 min WU 4,6 to 5km/hr @ 15%,
4 min 3 sprints @ 13km/hr every 2 mins
28 mins @ 5-6-5 km/hr @ 15-10-15%
2 min cooldown
428kcal – 642 kcal/hr (+21)
3,52km – 5,28 km/hr (-0,29)
Comment: decided to forego a more HILLs like approach because of joint problems (hip, knee, ankle and the stupid shoulder/wrists). HR was in the 120-140 range most of the time, and even sprinting barely got it over 150bpm. It even dropped down to 105 bpm for a while until I got that ‘second wind’ after approx. 25 mins and upped intensity again. Got those interesting ‘electricity’ feeling again at the end when I stopped, that’s supposedly the result of increased blood flow. Good stuff.
Considering the major joint/nerve problems I'm experiencing right now, it seems a good idea to put a bit less emphasis on pullups in the next routine and perhaps move RDL from being part of the 'leg' routine to the 'back' routine and then add heavier leg presses to the 'leg' routine because of the 'freed up space'. This new routine seems to take forever to develop.
Tuesday Jan 30 Cardio Treadmill SS cardio
4 min WU 4,6 to 5km/hr @ 15%,
4 min 2 sprints @ 13km/hr every 2 mins
30 mins @ 5-6-5 km/hr @ 15-10-15%
2 min cooldown
431kcal – 647 kcal/hr (+5)
3,61km – 5,42 km/hr (+0,14)
Comment: it was a bit boring, only highlight was that I borrowed the HRM from the gym and saw that I’d equalled my previous highest observed HR on the first sprint: 167 bpm! Makes it very likely that my actual highest HR is not 170bpm but higher yet. On the bicycle, I've never seen anything beyond 164, but running seems to be different.
Sigh.. still not ready with my new routine. Never thought the waveloading would give me such a 'headache'. I think I'll try once again now I've read Ian King's Manifesto and let it finish after 8 workouts at 3RM-2RM-1RM and then work my way up by adding either 2kg for the dumbbells and 2,5 kg for the barbell routine.
I had been working on something like: 16-17-18 for the first series and then 17-18-19 for the second series, while it should be more like 15-18-21 and 16-19-22 = bigger steps in between the 3 consecutive sets and small steps between the 1st set of the first series and then the 1st set of the 2nd series.
Heh... made an important decision.. cut out the front squats for the wave loading and replace them by 1-legged leg presses. There's no way I can do heavy front squats, as it's still a matter of learning the technique. I'd wanted to do both waveloading for front squat and leg press but that would take too much time. So... ditch the front squat for the LEG dominant day and replace it to the pyramid down days!
That was a major stumbling block! Have to have the schedule ready by tomorrow when I'll be freewheeling a bit with a friend in another gym.
Finally finished planning for 3 out of 4 workouts.
The 4th one is solely devoted to longer cardio PLUS odd exercises and will change every (2nd) workout.
The working title is: Triple Anti-KISS - 2 (version 2 of an earlier similar workout schedule)
Tuesday
back: pull up ladder w added wt = 4-5 s heavy
hams: RDL = 1 WU set + 2x3s waveloading heavy
chest: incline db press 3s down moderate
biceps: EZ curl 3s down moderate
shoulders: face pull 3 s down moderate
abs: wood chop : 2s down moderate
quads: goblet squat 2s easy
Thursday
chest : db press = 1 WU set + 2x3s waveloading heavy
quads: goblet squat = 3s speed moderate
quads: bb front squat = 3s pyramid down moderate
triceps : EZ triceps extension = 3s pyramid down moderate
shoulders: BB Military Press = 3 s pyramid down moderate
abs: cable crunch 2s down moderate
hams: leg curl = 2s easy
Saturday
quads: leg press = 1 WU set + 2x3s waveloading heavy
hams: pull through = 3s speed moderate
back: pull up = 3s speed moderate
erector: good morning = 3s down moderate
back: bent-over-row = 3s down moderate
balance: step ups or lunges 2s down moderate
chest: pec deck 2s easy
Cardio on Tues-Thurs-Sat: 10 min interval cardio and if I feel like it another 10 min SS .
Cardio on Mon: 10 min rowing or step mill + 30 min HELLS
I might skip TM cardio for a while though, since my hip has been bothering me ever since I PR-ed on DL-ing and treadmill work seems to aggravate it. Perhaps replace with some rowing?
I had to ditch a few things. I now only do one instead of 2 biceps and triceps exercies. Also Id thought to do 2 wave loading series : one for leg press and one for front squat because I still can't do heavy weights here. But then decided to switch the front squats to the medium workout.
It's nice to have a full body routine that at the same time can be seen as a 3-split.
I'm not sure exactly what makes the pain worse. It's not debilitating pain, just annoying. I think I'll try once again to find a physiotherapist who doesn't have a waiting list for 1 month. And.. of course, the tingling is still there, but it now just is barely noticeable.
db press – wave loading
(2x15kg) x 6
Wave 1 – 2
(2x17kg) x 6 – (2x18kg) x 6
(2x19kg) x 4 – (2x20kg) x 4
(2x21 kg)x 2 – (2x22 kg) x1
goblet squat for speed
16kg x 11-12
bb front squat
25kgx9
22,5 kg x 7 (toppled backwards)
20kg x 10
standing Military press
20kg x 7
20kg x 5
+ some lame attempts to do a push press w 20kg.
pull up, using gymnasts’ rings
BW x 2 -2
EZ-bar French press
27,5kg x1
20kg x 7
17,5 kg x10
cable crunch
12,5 kg x 32
15kg x 25
leg curl
20kg x 12
15 kg x 18
Cardio
None. Will be skipping it for a week.
Comment: geez, it’s way harder to work out in a different gym. I’m mostly trying to cram in a many sets as I can within 1 hr and feel bad when I can’t. Anyways.. got ‘r done. Most of it at least. Most of the chosen weights were a bit to much too heavy.
Next time I hope to not get lost for nearly 1 hour before I get to the gym.. aarrrrghh so frustrating! Also, next time I won’t try to do a fixed routine, but just have fun trying out new things.
Chest: next time I’ll start 1 kg lighter as I was already down to just 1 rep using 22 kg. Not good if I want to keep adding 1kg every other workout.
Quads: speed goblet squats were fun. The front bb squatting on the other hand nearly knocked me unconscious. First set I almost choked but managed OK. The 2nd set I pushed against my throat so hard that I fell over backwards. Made me think of wearing a helmet while doing dangerous stuff like this. Nothing really hurt except pride.
Shoulders: um… I don’t see myself military pressing 40kg by the end of this routine.. scratch that. I’d planned to start with 32,5 kg.. no way! Even 20kg was hard, what was I thinking.
Triceps: so, do you want to do extensions or French press? Apparently French presses are easier, so make up your mind.. probably I’ll try for extensions and lower the weight accordingly. Oh.. and redo the formula so I don’t make that mistake anymore to take 27,5 kg instead of 22,5kg.
Abs: only exercise that I started too light on.
Hams: just like with triceps, lying leg curl are a different animal than seated leg curl. 40 kg is easy on the seated, even 20 kg is hard on the lying one. Just like back then I’m ending with cramps in my calves trying too hard to hold onto the pads.
Training statistics
Rep index: 133 reps/hr
Volume: 4162kg
Total gym time: 90 mins.
# of sets: 23 - # of reps 201 - avg reps/set : 8,7 - kg/rep 20,7 kg
Тhe first thing I see is anytime I see DB press and military press in the same workout I know one is gong to suffer. How did the push presses go? They've always been easier to me than the military presses, I just love squatting under weight and driving it back up
I chickened out of real push presses. Just everytime I have to do 2 or 3 things at the same time my mind goes blank.
My friend kept saying encouraging words like how much easier military presses are when doing them as push presses but I just couldn't make my body coordinate. Perhaps I shouldn't think, just DO?
Actually I've never ever done military presses before. Always seated db shoulder presses. So, where I got that idea from that I should be able to do 32,5 kg military presses to start with?
What I really liked about that gym, is how it's set up to train for OL stuff. So, I didn't need to clean the bb for MPs just stand underneath the bb that was lying in the poles and press it overhead. I did do the first series by cleaning it first, upon which she suggested to try it from the poles.
I made some changes in the program already and am thinking to substitute the pec deck exercise (light chest work in the next WO) by BW pushups. I wonder how I can increase resistance here. I like to periodize stuff and also calculate resistance weights etc. and that's what makes BW workouts less 'interesting' mathematically if you KWIM?
Would renegade rows be a good thing as a 'recovery' back exercise? I hadn't put them in my program yet as there was no more space, but I could do 1 pullup and 1 set of renegade rows, no?
I've got amazing DOMS today in the front deltoids.
I know.. actually even more a core exercise, but I just couldn't find a place to fit them into the routine.. ah.. I've got 1 spot left for abs too. That could be a place for them.
Saturday Feb 3 TRAINING TAK cycle 1 all weights in kilograms
leg press – wave loading
BW+19 x 6
Wave 1 – 2
BW+26 x 6 – BW+28,5 x 6
BW+28,5x5 – BW+31x 5
BW+33 x 4 – BW+35,5x4 /5
pull-ups for speed
BWx3 – 2 -2
pull through for speed
8,8x 10-15-18
good morning
35 x14
32,5x17-17
As SS w
Yates row
42,5x14
40x17-20
step ups
(6x2) x 14
push ups
BWx7-8
Swiss ball leg curl
BWx10
Cardio
Interval work
4 min WU
3 runs at 13-11 km/hr @ 10% , 9km/hr @ 15%
Walking 5 mins 6-7 km/hr @ 15-10%
2 min cooldown
161 kcal – 644 kcal/hr (-100)
1,5 km – 6,0 km/hr (+0,16)
Quads: long time ago that I used leg press for strength WO (mostly did 15+ reps). Felt a bit wobbly.
Hams: trying to get the hang of pull throughs.
Chest: decided to swap the easy pec deck for the more difficult push ups (at least difficult for me). Perhaps that will leave some space for more direct arm work (now they only get hit once/week).
General: felt sluggish.. had too many carbs pre-WO. Always makes me weak and tired. Grrr. Shouldn’t have done cardio because of the painful hip, but did it mostly to ‘wake up’ .
Health: hip was fine on TM, not so much later on.. makes me wonder if I should lay off cardio completely? Am having mucho DOMS in the hamstrings from the pull through as well as in the lats from the pull-ups. Way more than I normally have, even at the start of a new routine. Perhaps it’s because the workout was relatively low volume? *20-ish reps is very low volume to me, 30 is normal volume *
Training statistics
Rep index: 248 reps/hr
Volume: 9841kg
Total gym time: 75 mins.
# of sets: 22 - # of reps 215 - avg reps/set : 9,8 - kg/rep 45,9 kg
From now on, I’ll just do the 30d avg report once a month. Though Feb 1 passed, I’ll still give you that ‘lowdown’.
30d weight etc. averages Feb1/Jan1
65.0/65.6kg = -0.6/-1.0 kg
28.3/28.2 bf% = +0.1/-1.1%
F: 18.4/18.5kg=-0.1/-1.1kg = 2.0/1.9kg F to go to 63.0/63.6kg @ 26%
LBM: 46.6/47.1kg=-0.5/+0.1kg
P-ratio: 86/6% LBM loss/gain re to 30d avg wt loss
30 day average intake, maintenance & predicted expenditure
current 30d avg intake = 2180/1932 kcal, which is:
- 98.8/85.9% of 30d maintenance = 2207/2249 kcal = 88/1056g fat loss in in 30d
- 96.7/89.6% of predicted 30d avg caloric expenditure: 2254/2158kcal
Comment: eating way more fats and carbs now. I should be adding in more proteins, but for now I’m enjoying the heck out of it. I’m a bit burnt out from years of trying to adhere to bb-principles and seeing them work against me. Viz. trying to eat 6 meals a day and eat plenty of protein, made me consistently eat too much and eating that much protein may have increased my maintenance by a couple of calories, but it wasn’t fun at all.. Esp. not after I had to ditch the dairy. 150 grams of protein on lifting days and 100g on rest days is PLENTY, as opposed to the consistent 150-200g a day, no matter what, like it used to be for so long. I get to eat SO much more fun foods now that every day is a joy food-wise. Just have to watch my limits though as, like I said so often: my body has NO satiation feedback whatsoever until I hit 5000 kcal (haven’t tried that for very low-carb intake or very high fiber carbs yet.. not really willing to try )
There's a huge difference in LBM between Feb 1 & Jan1.. still recovering from the short stint of skipping breakfast with the prolonged fast to 5pm. NOT meant for me! 2 meals/day can work out well, but only if the 1st meal is breakfast and the 2nd is a night time meal. NOT 5 vs 10pm! 3 meals with a 2nd small meal at 6pm is the most enjoyable way though.
The new workout looks good! How's the hip? Treadmill work is so different than running/walking outside ... it's the static versus moving environment thing ... does funny things to people's biomechanics!
Something entirely different for today. And hopefully a trend for the future.
I did odd lifts and exercises today, starting with article 1 of the ‘Exercises You’ve Never Tried Before’ : http://www.t-nation.com/findArticle.do?article=218exer
This was however a blatant lie as I already did 3 of these before. I dropped the 2 latter ones.
Nobody I thought who was worthwhile to drop a db on his toe.
Quote:
The Annoying Sissy-Boy Toe Drop
This movement can be performed in conjunction with almost any weighted exercise listed above. Here's how it works: While doing those odd-looking exercises, an annoying sissy-boy who works at your gym will approach you to tell you how dangerous the movement is or that it isn't within the rules of the gym to allow such exercises. He will most likely approach you during your set and will justify his narrow-minded opinion based on the fact that he didn't see such an exercise listed in his ACE personal trainer home study guide.
While said annoying sissy-boy is giving his spiel (usually in a huffy, better-than-though tone), lock your eyes on his toes. This will help with the "mind-muscle connection." Now, depending on which exercise you're performing, drop the barbell or dumbbell directly on sissy-boy's toes. If you don't hear a suitable crunching sound accompanied by high-pitched squealing, repeat the "accidental" drop.
Explain to sissy-boy that if he would've added some variety to his training, he might have had the athletic ability to dodge the weight and avoid a debilitating injury. Tell him that when he recovers you'll gladly show him a few of the movements and loan him a copy of T-mag.
Walk away smirking with an air of superiority.
Actually to my surprise I was actually warned by a gym-goer to not do the first exercise as it’d be bad for my back and try a 2-handed normal DL instead. Upon which I said that I already do normal DLs all the time. So that would have been the sole candidate. But I'm not someone who drops dbs on people's toes on purpose. I’m not like that.
And the 2nd last one = glute ham raise I dropped because of excessive DOMS.
Exercises I did do:
From NROL (New Rules of Lifting), p. 69-72, the aspecific warmups walking lunge w UB twist
2 sets of 5 for each side
Had to keep very focused to not lose balance.
lateral lunge with opposite hand reach and touch
2 sets of 5 for each side
Easier than the walking lunge.
Ball bridge/Russian twist
1 set of 10 for each side
Easy peasy.
inch worm
None..
Gave up , because hamstrings were screaming due to DOMS (a novelty) . Normally I can touch the floor with my hands without a problem but now the hams were extremely tight and didn’t allow me to do it (it’s flexibility in the hams that allow me to do that normally, not back flexibility as the lower back is extremely rigid/unflexible).
T-push up
1 set: 2 for each side
Only did a few to not aggravate shoulder problems.
The odd lifts One Arm Deadlift
10kg : 6x for each side
30kg : 5 for L 6 for R
40kg: 3 for L 5 for R
Now this was indeed a challenge. The problem was also that I can only manage a low weight with 1 arm and that the barbell is very low when it’s loaded with only 10 kg (used a fixed-weight bb). 30kg was slightly higher (2 disks of 10kg onto a 10kg bb) and finally the 40kg one (2x15 kg on each side) was relatively ‘easy’ because I didn’t need to lower myself as much to puck it up, but then of course it was quite a heavy weight. Quite a challenging exercise, could be good to put it into a routine some day.
The Turkish Get Up
3kg x 3 reps for each side
And then somewhere my hip said ouch. Blast, goddamn!
The Overhead Squat
10kg x 15
15kg x 10
Nice one.. would be good to try this more often. Only caveat is going heavy and hurting shoulder. But for now, OK exercise. Did a reverse shrug with the 10kg bb. (see shoulder rehab article). Had tried this only a few days before = last week.
The Saxon Side Bend
2x5 kg x 3
2x4 kg x 5
Now.. this was a big surprise. Not a new exercise as this has been in my routine for much longer. But I always did them with just 1 dumbbell, holding it up with both hands. I was in for a nasty surprise for how hard this one is with two dumbbells. Yeah.. I do feel a single 10 kg dumbbell pretty heavy too but two of 5 kg just seems so much lighter. WRONG! WRONG! 3 each side were heavy. 4 kg was more manageable.
One arm Barbell Curl
10kg x 7 (left) / 8 (right)
Just like they wrote: it seems easy but it isn’t. Did it with the fixed weight bb (slightly shorter than the OL) and yes, hard indeed. But not as hard as the 1-arm DL!
Mensendieck exercises
Some of the usual things, not all that many. Need to refocus here.. back is stiffer again.
Cardio
None indoor. Took a longer route going home, viz. over the local ant’s hill that requires shifting gears down. Longing back to my regular touring bike.. should get it fixed so that I can ride it again.
Health: totally bummed over the hip pain that now also started to bother me at the right side, not just in front. Will be laying off all indoor cardio and replace my walks with the easier/gentler cycling.
Well, just back from the CTS (carpal tunnel syndrome lab) and had a talk with the neurologist there. He affirmed I had CTS, which actually did surprise me, since I hadn’t thought it would be so bad. I can have it operated on, but am a bit nervous about that, so will opt for getting some tool that will help diminish the symptoms.
The hip feels a bit better but mostly 'old' and 'worn'. Good that I have another appointment with a physiotherapist today, if only a mere 10 mins.
Tuesday Feb 6 TRAINING TAK cycle 1 all weights in kilograms
pullup ladder
BW+3kg x 1
BWx2-3-2-1
Lighter extra weight than planned because of shoulder pain and the now confirmed CTS.
Romanian DL– wave loading
40 x 10
Wave 1 – 2
50x 7 – 52,5 x 7
55 x 6 – 57,5 x 6
60 x 5 – 62,5 x 6
Was still having DOMS, so took it easy here and didn’t lift off a platform. Instead I took a wide grip (snatch?) to increase ROM.
incline db press
(2x12) x 12 - 11
(2x10) x 14
Forgot to take the 1 kg weights with me, hence no 11kg set.
As superset with bb curl
20 x 8
18x10
15x 8 (ouch!)
Really tired by the 3rd set, no wonder since I did 1-arm bb curls yesterday (10kg)!
Used fixed-weight barbells again, normally I’d take an EZ-bar , but it was taken. Funny to see 3 other (young!) guys biceps curling.
standing face pull
6,25 x18-14
Normally I did those seated and aimed towards the neck. After seeing some pictures of the exercise I decided to try and aim for the face as the name implies and do it standing. Starting very carefully at a much lower weight. Much harder than seated neck pulls!
goblet squat
22 x12
20x10
Normally I can do lots more, but DOMS was still troubling me: crazy feeling.
wood chop
Skipped. Cable station was constantly occupied.
Mensendieck exercises
Some of the usual stuff.. but still not enough focus.
Cardio
None, as planned for the rest of the month (except of course the usual bike ride to town and the gym, as well as 20K to the hospital)
General: during the day I was feeling incredibly drained from yesterday’s ‘odd’ lifting day. Decided to only do that once every 14 days as I can see myself overstraining myself far too easily on a 4x/wk program. That would bring it back to the old 7x/14 day frequency. Good!
It feels weird to have such a short program , with so many rest periods and still be finished early. Also to only do 1-2 semi-hard exercises.
Training statistics
Rep index: 260 reps/hr (40min)
Volume: 6504kg
Total gym time: 50 mins.
# of sets: 22 - # of reps 173 - avg reps/set : 7,9 - kg/rep 37,6 kg
Health: so laid off the TM-cardio and did less walking (more cycling) because of the hip, which already seems to work to alleviate the problems. Had CTS confirmed in hospital and am given the option to have it operated.
Saw the physiotherapist at night who comes there every month to give a free 15min session for advice (no treatment). She told me to lay off heavy workouts and choose an easier split, as doing all of the heavy lifts every single workout is too much strain on the joints. I guess that the current program (the hybrid between a FBWO and a split) is quite suited for that. She referred me to a manual therapist who can help out here.
And guess what.. so totally weird: I’m STILL having DOMS . Could it be that I’m producing less cortisol now I don’t do as much cardio and do way less sets? Work less and have more DOMS?
Less in terms of volume and intensity doesn't always mean less when you are doing exercises you didn't do for a while. Doms occurs so much more with new stuff...+ cardio helps with doms at least in my case.
Let us know how the manual therapist works!
You know your body better than most, but with all the physical complaints, you may be overdoing your training. Stepping back to heal might make you better in the long run.
You are right. I'm not all that young either (43) and apart from many internal problems (gut problems, bad B12 uptake and other stuff) there's this discrepancy between being relatively strong (or so it seems) because of higher LBM (?) but having really tiny wrists, ankles and lacking stability.
Today I suddenly got a very painful left hip when I bent over to pick up wet laundry to be hung up.
I'm starting to think that the overly tight or even damaged hamstrings because of the DOMS and the stiff lower back combined may be the cause of the direct pain. I did good mornings on Saturday and perhaps exaggarated a bit while bending forwards putting too much strain on the hams?
My lower back is ossified at the S1-L5 (or is it the other way round) vertebra but I wouldn't be surprised if there's also some ossification at the hip-leg joint. I've had major cramps there in the past and couldn't even get up normally when I woke up.. had to slide sideways instead of doing something like an 'abdominal crunch'. I still can barely do a crunch for lack of flexiblity.
Linear Mode
