Just keepin it real these days, not doing much, not even tempo. I’ll be doing tempo work this week for sure.
Friday I took care of my hip problem, ice/heat/ice/heat/ice, pretty much did that all day and it felt better right away. Still not convinced its just a muscle tear.
Saturday > work…which is more or less tempo work, i walk around a giant mill 3/4 of the day, and sit down the rest. Had a few beers with my friends that night, everyone is turning 19:D!!
Had fun, didnt over do it, never do for that matter.
today (sunday) gotta go to work soon, then ill defenitely need some extra sleep tonight. got about 6.5 hrs sleep last night.
Its ganna be damn hot today, so unlike David Beckham, im ganna drink tons of water! what an idiot!!! a professional footballer dehydrated!! gimme a break, his snazzy goal makes up for it though.
Wow! 15 weeks, but the last two have felt pretty damn useless!! aaahhhhH!!! besides that, i’ve been feeling really good the last few days. pretty sure if I play soccer though, my hip problem will just flare up, so no more of that for a while.
Tomorrow however, ill slowly work my way back into sprinting, doing a vigerous warm-up, then lots of accels. Which im predicting wont cause any problems cause its straight on running, i was reading that sports hernias arrise due to lots of twisting…soccer…
Tempo stuff
o small hike at the beach (jade and juniper)
o volleyball at the beach (kal)
stretching
swim in the cold water for 15min
everything felt great
it was way too hot today… :eek: my core is slowly decaying, no more six pack, let alone an off center 4 pack. still a solid 163lbs though, every morning ive been pretty constant.
cant wait for some quality weight training tomorrow, power cleans and bench press, here i come.
Don’t ever let me hear you complain about that “HIKE” ever again until you’ve carried TWO kayaks up and down that hill after an intense day of running, swimming, biking and kayaking.
As if it wasn’t bad enough that you were complaining about the hill…I’m not even going to go there on this one…let me just say, you’ve been out for 2 weeks now, which is the same amount of time I was out before I went CRAZY and fell off a cliff. I mean as much as I would enjoy the company…stay positive…you’re abs will be back in no time
I speak from experience…relax and enjoy your time off…you’ll recover SO much faster!
First of all, where… where does it say I was complaining about my hike? it was rather nice infact, just a little 8 minute hike, more of a walk, but whatever, no complaining though?
As if it wasn’t bad enough that you were complaining about the hill…I’m not even going to go there on this one…let me just say, you’ve been out for 2 weeks now
what hill now? and its actually been more than three weeks off of sprinting/core work. not that it compares at all to your time off, but this iiiiisssss a journal you know
I speak from experience…relax and enjoy your time off…you’ll recover SO much faster!
possibly…possibly if it were only a muscle tear, but if its a sports hernia, there is no recovering…well until you get the surgery and need 2 months recovery from that. but we’ll see.
Oh, i havent seen him yet. I just said IF its a sports hernia. I guess were still hoping its a small tear… which hasnt gotten any better, or worse, b/c i still feel the same as about 3 weeks ago.
Ankling
o today I was working my way back into sprinting, so I did a bunch of progressive accells, w/ 5min rest in // each run.
~8x60m at 95+%
these felt really good, only rarely did i notice my hip was a little weak. I did lots of stretching in // each run.
Weights
o Power cleans!!
5x40kg
5x50kg
2x5x60kg w/ 5min rest in //
need to focus on extending elbows up and out just after fully extending, then get under the bar:D and just plain ol EXPLODING UP!!!
after weights, we all were jumping to touch the basketball rim, and that kind of gave me a different idea on exploding up in a jumping motion.
oh yea, and I need to straighten my posture when fully extending, i guess im slightly leaning back.
o Bench Press
warm up w/ bar
12x115lbs
10x135lbs
9x140lbs
7x135lbs
Recovery & Regeneration
o Post supp
o Contrast shower
o stretching
o ZMA
o self massage
so my hip felt pretty good all day today, i can still feel the slight symptoms, just like usual, havent gotten any better or any worse. I’ve decided to go and see my family doctor about it and see what he says.
congrats coach on having such a wicked day in the gym, you were so close to 115kgs. next time for sure:D that was intense.
Ankling
o 7x60m accels at 90±% w/ ~ 5min rest in //
So again, the hip problem was mild and rarely noticeable, but noticeable nonetheless. Not so much pain, as a feeling of weakness (compared to the right side) but nothing much.
Weights
o Power Cleans
warm up with 40kg
3x65kg w/ 5 min rest in //
3x75kg w/ 5 min rest (new PB)
3x80kg w/ 5 min rest (Newer PB)
-3x3x100kg Dead lift (PB) w/ 5 min rest // sets
o Bench Press
6x135lbs
3x155lbs
6x145lbs
3x155lbs
the extra 10lbs (from 145 to 155) really made a huge difference, i just couldnt get that 4th attempt up. Next time, maybe I will try 6x135lbs, 6x145lbs, 5x150lbs.
Core
so decided to try some light core work today, there are defenitely still some movements that aggrivate my hip, so i pretty much did back-extensions, slow crunches, and working the med ball on the wall (like sideways tosses)
Recovery & Regeneration
o Post supp
o contrast shower
o lots of water (SO DAMN HOT!!!)
o ZMA
o LAST MASSAGE TONIGHT>>>>>NNNNOOOOOO —Heres some nice pics of from the other evening—
Shane and I have discovered the next 100m champion. The fastest bug in the world and it lives right in my backyard…
If these things were the size of humans they could make it across like 8 city blocks in about 4.2 seconds. Skyscrapers are no issue, they just go right over them.
Andrea, is that them! Where did you find that pick…lol…fast little buggers…OH, PUN!
Friday June 30th (week 15)
TEmP0 Sess1oN ~ 60%
o 1 lap jog (really hot weather)
static stretching
1+1+1^
1+1+2+1^
1+1+1+2^
1+1+1 total = 1600m
1=100m tempo
2=200m tempo
+=50m walk
^=100m walk
*hip felt good:) not so much pain as a slight notion of weakness in my left hip. which is an improvment. no pain is always good, ill just keep icing/heating and stretching.
all my runs were about 18.8 secs…but im not sure how exact the 100m runs are (its just a soccer pitch)
Recovery & Regeneration
o dip in the lake for 15min (psuedo cold bath)
o water
o stretching
o ZMA
Hahaha
Where did I find that picture you ask. Well it’s not bad enough that we spent a whole hour investigating those bugs in my backyard. Then I had to take the dorkiness a step further and search for them on google!
But no I’m not sure if it’s the same one…their description didn’t seem 100% right. I’m still convinced they’re our own little grass destroying spider mites. Ripping it up at lightening speed.
So yesterday was a good easy tempo-ish day. Busy day at work, lots of walking/sitting/stretching.
Lower back was still a little sore (but today feels fine) I actually burnt my back yesterday cause i put the ice pack straight on my skin too soon, buts again, its better today:D
Hip supprisingly felt great yesterday, and this time, there was no weak feeling either, which is a really good sign, it almost felt like a real hip!! oh boy!
I also did some power clean technique yesterday w/ like 30lbs, that was fun.
Hip is feeling great today as well, today is my day off, I just have to go to work again. Since my hip is feeling so good lately, i really have to be carefull not to over due anything. Weights are always fine, tempo, and mild accels have been good. (I might even take 'er easy on the accels cause usually theres the slightest bit of pain)
Im shooting for a weak-feeling/pain free workout. No need to reinjure or aggrivate. Can’t wait till tuesday!
today, hiking. and lots of it. swimming, and eating as well. Im tuckered. need to down some more water after being in the sun all day.
Hip is feeling swell, still notice it every now and then, but im +ive it is getting, better than before,like a super hip…hip-man. hes strong, hes hip, hes brittle with the seniors. hip-man
anyways, ganna get lots of sleep for tomorrow. coach and ren, cya tomorrow, and ashley is finally coming back! what a slacker.
Hip Man isn’t going to be the only one who’s “brittle with the seniors tommorrow”. Let’s just face it, I’m going to OWN that rehab pool, we will DEFINITLY be the ones in control tommorrow!
I think my coach meant to say “Andrea! that is enough name calling etc!” I wasn’t name calling!!
Tuesday June 4th (week 16):D:D
Sweeeet, project hip-man is in full throttle. Today he warmed up, stretched, sprinted! lifted weights, and even did some core work with little to no pain whatsoever, what an awesome super hero. HIP MAN!
6:30am Swimming
Congrats to the cripple who calls me names and splashes the seniors. She did pretty dern good in the ol’ pool today. yup yup.
o warm up in sauna
o few laps swimming/doggy paddeling/random/water running.
o warm down in the hot tub w/ stretching
Warm Up (later this evening)
o 2 laps jog in bare feet
static stretching
o 7x60m tempo at 70%
Ankling
Dynamic leg swings
4x60m accel at 95% w/ 3 min rest in //
o 6x10m(ball throw start)/20m sprint
no rest // each routine, ~5 min rest // reps
Weights (recovery day!)
o Power Cleans
warm up
2x5x40kg
5x60kg
2x(3x60kg hang clean - 3x60kg pwer clean)
need to focus on shrugging shoulders back and standing on toes while fully extending during my deadlift
then, catch the bar a bit lower, so as to catch the bar useing the strength of my legs and back VS arching forward and lifting with only my back…i think
and of course, always remember to keep that bar close to your body the whole way up, extend those elbows out, and do it fast!
o Bench Press
10x115lbs
10x135lbs
8x145lbs
o APPLE PIE
biceps
lat pull down
Core
Did whatever I could, whatever felt confortable, which was more than last time. So slowly, I’ll get those abs back
Recovery & Regeneration
o post supp!!
o contrast shower!!
o water
o stretching
o ZMA
so minimal hip irritation today, a bit during warm up, none during sprints, none during weights, a bit during core. Hip man andrea, hip man…
Swimming
o warm up in hot tub for 10min
o doggy paddeling x ~5laps w/ walking
o ~10x15m water running w/ walking
o warm down in hot tub for 10min w/ stretching
Power Clean Practise
o Just working on shrugging shoulders back, getting up on my toes, then extending elbows out while keeping bar close to my body on the way up!
o did a couple sets of random reps with ~30lbs (Hang cleans and Power cleans)
Core
o ~5 exercises for however long I felt like going:) Pretty much whatever felt comfortable, just ganna slowly work back into this routine, as it’s one of the last things that bothers my hip muscle.
David Lee Pong Workout (week 1) - starting over
straight outa bed :eek:
o 3x[(5 x Push-ups) + (5 x Hyperextensions)]
no rest in //
So far today, ive stretched, iced, and self massaged. Ganna drink some more water, eat some more food, and relax for tomorrows session. Hip has felt minimal irritation today:)
Today was a good day for the ol’ hip:) hip-man is getting ever so stronger, damn rights andrea;)
But the good thing about today was that not only was there almost no pain, but I wasnt thinking about it nearly as much, infact a quarter the way through training today, i was like, " oh yea, arent I usually worrying about my hip?"
I only felt slight weakness/pain when i was doing certain core exercises (which i stopped doing) and with the odd movement at my pool session this morning.
Swimming 7:00am
o warm up in hot tub w/ stretching ~ 15min
o pretty much just played around in the pool like a kid today, doing the doggy paddle, swimming this-way-and-that, no water running this morning.
o good stretching session half way
o warm down in hot tub/colder pool/sauna (sauna b/c there were good looking girls with bakinis on in there:D, infact, it was andreas idea, the original bakini girl herself!)
o contrast shower and stretching
Throughout the day, i noticed my groin was a little sore, and so was the very top of my quads. So I iced all day and lightly stretched, also took some IBuprofin. I’m worried that it might be b/c of the pool work again, theres so much movement in water running…but it also could have been b/c of certain core exercises as well…
Warm Up
o 2min on eliptical
-static stretching
o 7x30m tempo runs (inside)
Ankling
dynamic leg swings (standing up and laying down)
4x30m accel into mat w/ 3min rest in // each
o 6x (2x20m sprint into mat) 3 min rest // sets, no rest // reps total meters = ~550m
once I warmed up, my groin and upper quads felt a lot better. Although, my left ham gave me a bit of grief today, which odd, so ill just be icing the next couple days
Pre supp (during change from sprints to weights)
Weights
> Power Cleans!
warm up with bar and 40kgs
6x4x60kgs with 5min rest // sets
these felt really good, during the dead lift (second lift?) i was really focusing on shoulder shrugging, getting up on toes, then extending elbows out while keeping the bar close to my body all the way up. I find the closer the bar is to my body, i become forced to extend my elbows out, so it kills two birds w/ one stone.
I also asked one of my partners to watch my knees and make sure they didnt buckle in at all,…and they didnt:)
oh yea! and i tried the hook grip with my thumb underneath, and it felt really good
> Bench Press
warm up with bar
10x115lbs
10x135lbs
8x145lbs
8x145lbs
>Apple Pie
o bicep curls
3x14x35lbs in each hand (7 reps each hand)
o Lat pull down
3x12x90lbs
o tricep (skull crushers)
2x7x55lbs
Core
o did ~ 8 exercises! 30-40secs!
40 sec rest for first 4, 5 min rest, 40 sec rest for last 4
Recovery & Regeneration
o Post supp
o contrast shower
o icing
o massage
o ZMA
First of all Shane…it’s BIKINI not BAKINI
And I hate to break it to you…but I ruined your chances at getting bikini girl’s number…I accidently stole her changing room, despite the fact all of her clothes were in there, hahahaha :o so she probably doesn’t like you now cause she saw you with me. But hey…maybe Ren will have a chance with her.
You can start hitting on Bikini LADY…or the little boy in the fast lane! He looked like a girl! I haven’t annoyed either of them yet!
