Literally.
This is my first log when I am being coached towards a particular, specific, quite measurable and very visible goal.
I saw Bill for an assessment in Indy about 10 days ago. I am now on a program to work on my anterior pelvic tilt and my "weak" shoulders. I will be working out 3 times a week, with 2 added days of EST.
I started on the program today. It was a great workout, everything felt good. It's a pleasure to be doing a workout planned so well and as a trainer it is an immence treat to be coached by someone else, let alone Bill Hartman.
I will write about today's workout in the morning, it's time to get some recovery sleep!
If Bill tells you, you can take it to the bank, although having met you, it is difficult to say that you have anything about you that is not perfect.
Good luck with your training, Galya.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
If Bill tells you, you can take it to the bank, although having met you, it is difficult to say that you have anything about you that is not perfect.
Good luck with your training, Galya.
Dynamic warmup of such length it was like a russian poem
I did enjoy the workout itself
split squats 2x12 @ 30 kg
iso push ups 2x10secs
DB rows 2x12 @ 15kg
YTIs 2x6
high cable pull/push 2x12 @ 10kg
I still have to focus on using my glutes and not letting my lower back take a beating. The good news is my glutes did work, because they are wonderfully sore today.
targeted stuff at the end...man I will need to work on liking the bulgarain isos...tough ones!
plenty of foam rolling to please the soul
Day 2 (today)
mobility stuff
activation stuff
run to park: 5 min
sprints: 20:10 @ 8 ....it was okay till sprint 6 when it was the bloody sweaty type of sprinting
run back: 5 min
foam roll...not enough since I was sore. I will do more tonight.
It's going well, I am not killing myself in the gym which is a totally fresh feeling. I've been eating clean but not counting. I am eating more vegetables and fruits in Bulgaria, but they taste so good, how could I not?
Good Luck Galya - anything Bill has you doing will be of great benifit
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Look good goals are always associated with getting leaner. I am taking it easy this week and not limiting and counting, just eating very clean. I will try with "less stress is better" this time. I have added a glass of wine every couple of days, for sleep benefits and stress reduction.
Got it!!
Is the pelvic tilt a structural thing? For example, mine is quite tilted but I have a really pronounced lumbar curve (just how my spine "goes").
Anterior pelvic tilt is more often an issue for women than men, but it is always correctable (as long as there is no structural defect as we sometimes see in spina bifida occulta). Without structural defect, it is not a natural position from birth (look at 2-year old children, you just won't see it). So in your case, I would suspect muscle imbalance, just as in Galya's case ... tight hip flexors and lumbar paraspinals, and weak abs and gluteals/hamstrings ... it takes a lot of focused work, but it is correctable.
Galya, sometimes I think I get more sore from all the mobility and activation work than from the actual workout!!
__________________
Life's a Journey ... Enjoy the Ride!
You know, going through my mobs today I was dying. The actual workout was less painful. I am sore from sprinting so it was a concentrated effort to stay and do what I was supposed to. I had no idea the mobs would hurt more than the workout. Huh.
Mobility stuff, seemed short. I liked it, even though I was sore. One month with no leg training was why sprints hurt so much the day after. Good type of sore and I am mentally fresh, which is good.
cable pullthroughs 2x15 @20kg - going light, still having trouble with using my glutes; I shouldn't be feeling my lower back here!
high-knee step ups 2x8 @ BW
face pull 2x12 @25 kg
scaptions 2x12 @4kg
reverse crunches 2x8
targeted stuff - I truly enjoy scapular retractions, but it will take time for the bulgarian isos to become favorites, man they are tough on me!
foam rolling was godsent!
I am off to do some more right now
Food has been great even though I have had no appetite for meat; I added some millet to breakfast, it was awesome I know I am not overeating which is a great feeling, but I will have to start counting soon, just so I don't go overboard; with strawberries around this time of year, it's not hard to do that!
Settin' my *** straight!
Linear Mode
