hip PNF x 5/side
ankle glide x 5/side
shoulder PNF x 5/side
rope skip - 6 x 120sec, 60RI
double-under - 5 x 6, 30RI
circuit x 3, 60RI
--Turkish get-up x 5/side @ 12kg
--DL twist x 6/side @ 12kg
--V-ups x 10
Notes:
--PWN. As in it pwnd me, but I still got through it thanks to an audience of neighborhood kids (did this in my garage with the door open).
--Pretty sure no workout will happen tomorrow since I have to work a little late, but whatever. I'm sure these two days in a row will make that off day really nice. In fact, I don't know that off days will happen with any regularity--I'm just going to workout when my body says I can for awhile and see what happens.
--I FINALLY got an office today, albeit possibly temporarily since the final configuration hasn't been decided, but chances are I'll get to keep the one I'm in (I'll have an office either way), and the winks and nods about my position becoming permanent are already starting to increase. Money.
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My Movember page (yes, I'm slacking on pictures)
Notes:
--My KB snatch form is still iffy, hence the lower weight from what I've been using, but it's getting there. I'm still starting from a static hold rather than doing a continuous fluid motion since I tend to cheat too much toward a swing then. Shoulders are doing some funny popping stuff, but that's probably because they're actually getting some work again.
--I was surprised that I held the wall squats, though just barely. That last one took some serious distraction (picked a song to really focus on mentally and remember in detail--in this case, "Indestructable" by Disturbed). Left ITB/TFL has been a little tight lately, but the PNF is taking care of that pretty quickly.
--Okay, so the foot thing. Remember that started back in March? Well, it's still an issue. Some days/hours/minutes, I can't take a step without a shooting pain; most of the time, though, I either notice there's no pain, or there's so little that it doesn't register. I've had theories from stress fracture to sesamoid fracture to (now) possible ligament damage since the pain isn't constant and not really consistent with any particular movement save for putting pressure (from various, changing directions) directly on the end of the second metatarsal. The weird part is that yes, it reminds me it's there if I put a LOT of pressure on it (say, when doing a quick cut or about-face where I plant on my left foot), but that only lasts a few minutes, then it won't hurt at all, which is leading me away from the fracture theory. Maybe it's just a quick rush of endorphins? (That's been a LOT of enodcrine activity if that's the case.) I'm still trying to find time to get to my doctor, which is looking like next month at the earliest (work is a bear right now), but I can do in-place jumping (I use a doubled-over exercise mat for landing), light running on turf, and pretty much anything that keeps me moving; as soon as I stop for a few minutes and get off my feet, then try to get back up and going, it hurts, almost like a really stiff joint. Okay, enough rambling on that matter.
--I got my Power Wheel today. YAY! It's missing a screw that's keeping me from even starting assembly. BOO!
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So I'm discovering that my workout schedule is likely to return to how it was right after my first round of college when my workdays were pretty haphazard in length and frequency. Basically, I have a training plan, which I will follow when sleep and logistics allow; otherwise, I'll simply stay active on non-workout days, whether that's all the walking/bending/squatting/lift ing/carrying involved in my job, mowing and trimming the yard, or swimming at the pool. That way, short-sleep nights won't keep me from at least doing SOMEthing (like this weekend).
In other news, my Power Wheel is now assembled. It's pretty. I did a few rollouts to test it, so it's good to go. It took a $0.42 piece of hardware to finish, which I relayed to the customer service line that's been really good with their responses. I told them to not worry about anything, but they still credited me for five bucks, so a 10% discount on the full cost. I can deal with that.
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Let's see, that's yard work yesterday, swimming today, work and golf (9-hole par-3, but still) tomorrow, so it's looking like Tuesday might be a good day for me to resume
I will say that I have an unhappy knee, a little swollen, which I assume is from jumping on the concrete. Not that I have much of a choice, especially during bad weather. I even doubled over a thin exercise mat to land squat jumps, but I suppose rope skipping and double-unders didn't help. Hopefully, it's just a reaction to resuming "regular" training with no ramp-up, just gung-ho from the start. Will monitor.
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hip PNF x 10/side
ankle glide x 10/side
shoulder PNF x 10/side
circuit x 5, 30RI
--burp x 30sec
--jumping jack x 30sec
--split jump x 30sec
--burp x 30sec
--jumping jack x 30sec
--BW squat x 30sec
circuit x 3, 60RI
--ab wheel rollout (from knees) x 5
--standing KB twist x 10/side @ 18kg
--back bridge x 30sec
Notes:
--So, yeah... let's see... I can't really describe how work is going other than I think I stopped to pee once. Last week. I was correct in assuming my workout schedule would be haphazard, but I'm not idle by any means. Lots of walking and lifting and such at work, and considering how I'm not eating nearly as much as I was when I was sitting at a desk bored all day, my body comp hasn't gotten completely out of control. My conditioning and various tweaks are another story, but nothing major at this point. My Thera Cane went to live at work today since I figure I'll get more use out of it there. I'll take my lacrosse and tennis balls some other time. Of course, that assumes I'm at my desk long enough to use them.
--I did use my Power Wheel today, so I got that going for me. Oh, and Sam Adams Octoberfest as a PWO is awesome. Speaking of which, anyone want to join me for a beer tasting tomorrow evening? I need a guest, and supposedly it's a debut of two new beers from Sam Adams. Did I mention it's at The Counter? OMFNom!
--Golf never happened as one of the guys got pulled away for work (sounds familiar with my 10-12 hour days right now), so maybe next week.
--This is the first time in two days my laptop has been on.
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Scarce workouts and infrequent computer time at home, eh?
Welcome back to the world of the employed.
Typical employment, I'd say. My last several jobs have been anything but. Not that I'm complaining by any means. In fact, there apparently is a tug-of-war a couple levels above me as to what exactly my position's title should be. Currently, it's "coordinator of blah blah blah," which commands a certain payscale, benefits package, and work-hour setup. My immediate supervisor is pushing to make my position essentially her backup, which would make the title "assistant director of blah blah blah," which would command a higher payscale, etc. Considering she's already grooming me to be that backup, it'd be nice to have the position and pay to go along with it. It just depends on what the higher-ups want to spend.
Quote:
Originally Posted by stingo
Congrats on being re-employed. I wonder what the Sam Adams beers are going to be...?
One was a pilsner in the style of Beck's and other green bottles, just not as "ick" at the end, so it wasn't too bad. The other was a mild IPA billed as an introductory brew to the style. It wasn't too bad, either, though I wasn't entirely impressed with either one, but whatever. I got free beer
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My Movember page (yes, I'm slacking on pictures)
hip PNF x 5/side
ankle glide x 5/side
shoulder PNF x 5/side
around-the-horn x 5/side
tire flip - max reps in 10 minutes (46 flips)
Notes:
--This came on the heels of a morning hour or so at the pool and an afternoon bout of lawn mowing and trimming. It was perfect: just one movement as many times as possible in a given timeframe. No thought required
--I was all but forced to take today off from work. There is so much going on that I've pulled four straight ten-hour days, which could've gone longer, but I couldn't only work three days this week, and as my position is still technically temporary, I'm limited to forty hours a week (overtime is only an end-of-the-world option, and I did an hour or two of work from home today anyway just because there was no way it could wait until Monday).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
hip PNF x 5/side
ankle glide x 5/side
shoulder PNF x 5/side
rowing intervals
--5 x 500m (~2:05 pace), 100m RI (~3:30 pace)
--5 x 100m (~1:40 pace), 100m RI (~3:30 pace)
circuit x 3, 30RI
--prone jackknife (Power Wheel on feet) x 5
--supine leg curl (Power Wheel on feet) x 5
--seated Russian twist x 8/side @ 12kg
Notes:
--I hadn't rowed in awhile, and though my knee isn't swollen anymore, I didn't want to jump right back on it with rope skipping.
--The core circuit is nothing like what was originally planned: flags, DL twists, Supermans, and standing KB twists. However, I wanted to play with the Power Wheel some more, plus I've become less and less of a fan of Supermans after scanning over some Stuart McGill stuff. The jackknifes started out as knee tucks, but those were too easy, and the leg curls were supposed to be my attempted at a sort of dynamic back bridge, which of course didn't work out with most of the emphasis on the hamstrings. Those will be fun when leg curls are part of the plan, though.
--Yesterday was swimming and taking the dogs to the lake, so not exactly a day off, though you'd never know it from the libations consumed. I've also gotten some sun on my dome, so now I don't look like I'm sick
--Tomorrow is supposed to be my first day at work that'll actually be the "normal" hours I'm supposed to be there. I'm not optimistic, but it's nice to have that thought.
--Trader Joe's peanut butter cups are still evil, but the mango green tea they just started pushing is pretty good.
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oh good. TJs will be closed before I leave here. Guess I won't be tempted to stop in and get some cups, then. Unfortunately, I need to get melatonin and vitD and so I'm hoping I'll forget about the cups by the time I do go. meaniebutt.
Notes:
--The animal in question was my big dog. How the hell is a ninety-pound dog squirmy? Well, he was, so for one, some of my rest intervals were about two minutes while I tried to get him to calm down, and for two, I didn't balance sides--I just grabbed him however I could. Not sure how or why I did the rest of my workout after this. I was toast, not to mention I was already gassed from running around all day at work. Seriously, I don't think I sat down for more than an hour total all day, and most of that time was long enough to check the email backlog, do some hurried scheduling, or put out fires by phone. Tomorrow looks to be just as fun.
--The first set of tri-moves was interrupted by a call from work. Even so, I had to lower my rep count because of the dog workout.
--Pull-ups were good in form but bad in longevity. I'm blaming the combination of chaos at work, which led to exactly zero water today, just a few cups of coffee and a Sprite at lunch, and low calories. I think I peed at some point, but that may've just been the sweat from working an event outside this morning.
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Can't you tell the difference between the two types of stains on your pants?
Nope. Both Dark
Yesterday was apparently a bit of a shock to my system. I'm totally fatigued today. At least the chaos has settled a little, and hopefully most of my morning will be in front of the computer catching up on billing.
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Want some anecdotal evidence that the body truly is a single, interconnected unit? I've been at a desk most of the day (again), and this time, I remembered to bring my lacrosse ball to work with me, so more often than not when seated, I've been rolling the bottoms of my feet, which were/are apparently in pretty rough shape from a trigger point perspective. However, the biggest WTF: the trigger points in my shoulder have diminished considerably. SMR FTW!
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Well, remember, the foot bone is eventually connected to the shoulder bone…
No fair! I was TRYING to post that but my stupid internet connection went out again! It's been going in and out all day. Argh. Well I'm supposed to be working anyway...maybe it's a sign...
hip PNF x 5/side
ankle glide x 5/side
shoulder PNF x 5/side
circuit x 5, 30RI
--burp x 30sec
--jumping jack x 30sec
--split jump x 30sec
--burp x 30sec
--jumping jack x 30sec
--mountain climber x 30sec
circuit x 3, 60RI
--supine feet-to-ceiling x 5
--standing side bends x 6/side @ 18kg
--KB twist x 10/side @ 18kg
--back bridge x 45sec
Notes:
--I was still totally fried today after Monday's debacle, so at least form wasn't a consideration today. I'm sure it was comical in some instances.
--I used my roller yesterday for the first time in several weeks. The combination of that hiatus and massive DOMS made for a lot of colorful metaphors and unintentional Valsalva maneuvers.
--With a second consecutive day of desk time, I noted above that I spent a lot of time rolling my feet with a lacrosse ball, and my feet are still sore, hopefully in a good way. Tomorrow won't be as conducive to hours of SMR, but between the short bouts of lax ball on the feet and shoulders plus the Thera Cane on the traps and scaps, I'm not having trouble staying awake on these slow days. Good thing I like pain, to a degree.
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He's still such a little puppy in his head, always making eyes for someone to pick him up. Well, I tried, and he just wasn't having it, at least not from the side. No, he likes to be picked up like a little kid, arms on my shoulders and my hands supporting his rump, which is why it was so awkward. The shouldering probably more resembled Zercher squats, but whatever. Once his foot tapped the ground, I started the lift again. What a weenie.
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My Movember page (yes, I'm slacking on pictures)
No fair! I was TRYING to post that but my stupid internet connection went out again! It's been going in and out all day. Argh. Well I'm supposed to be working anyway...maybe it's a sign...
hip PNF x 5/side
ankle glide x 5/side
shoulder PNF x 5/side
Tabata x 8 each
--Thera Band boxing burnout
--BW squat
--Thera Band boxing burnout
--2-hand KB swing @ 24kg
finisher
--lawn mowing and trimming
Notes:
--HOE-LEE-SHITE. I almost died from the swings. 24kg was a good idea in the planning stages, but I'm sure 18kg would've been too light, and Uncle Pukey was knocking on the door.
--Ya know, just the other day, I was thinking that I hadn't worked on my farmer's tan enough this summer, but after seven hours outside yesterday inspecting and repairing pop-up tents, and today's festivities in lawn care, I think I'm good on my tan lines.
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My Movember page (yes, I'm slacking on pictures)
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