Frodocious's Fabulous Female Fitness Frenzy

Not sure, I sort of remember it feeling a bit twingy when I was snowboarding on Saturday, so I might have tweaked it then, or it could be due to the fact that I've added skipping into my routine and it's a case of doing a bit too much too soon. I've got it strapped up at the moment and am going to be careful with it over the next few days and hope it settles down. It's not a major pull but I am limping slightly due to the discomfort. GRRRRR!

 

Cheers! I suspect that the snowboarding on a different board (a rental as mine is in for service) might have something to do with the grumbly calf. The foot angles and stance width was a bit different to my usual riding position so may have put different stress on the calf than normal and on top of that adding in the skipping might just have irritated something. I'm going to take tonight off and see if I can do a pain free barbell complex tomorrow, then see how it goes over the weekend.

 

Probably not today, but I might try that later in the week/over the weekend, along with some easy stretching to loosen things off.

 

I had a shoulder impingement several years back and have to be careful with pressing movements. I also have a bit of RSI in my good shoulder from too much mouse use in work. When I'm doing strength work, I normally do landmine presses and football bar presses to keep things as a neutral grip. This normally works well. I'm just experimenting at the moment to see how my shoulder handles other pressing movements.

I haven't done that sort of thing in years! At the moment I don't really have access to any equipment to do it. However, if I get my act together and start going to the free running classes near here, they have equipment for swinging on, so maybe that is an incentive to start.

I went for a walk round town last night and the good news is my calf felt a lot less painful. Its very tight when I go up on my toes or try to squat but I hope a bit of rest will let things settle down. I may try some stationary bike work tonight or over the weekend.

 

I went for another walk round town last night and my calf felt OK afterwards. Its very tight when I go up on my toes or try to squat but I hope a bit of rest will let things settle down. I may try some stationary bike work over the weekend.

 

I've been using a cobbled together system - basically a neoprene elbow sleeve that I wrap carefully round the calf. Not quite the same thing, but it offers support and warmth.

 

Cool, I'll look into getting a set of those bands. Thank you!

 

12/08/15

Static ring holds
3x20 secs

Clean
2x3 10kg
1x3 15kg
5x3 20kg

Supersetted with

Overhead press
2x3 10kg
1x3 15kg
3x3 20kg

No shoulder grumbles after this, but I may alternate these weekly with landmine presses just to be safe

Reverse Hyperextension
2x10
1x5 unweighted

Barbell Glute Bridges
3x5 20kg

Bent Over Barbell Row
4x10 14 kg
Head supported football bar row, alternating close grip and normal grip each set

Dumbbell swings
15lb
1x5
1x10
1x15
1x20

Dead Bug
3x5
2 leg version - partial reps

Yay, back to lifting! :happy:

 

15/08/15

Static ring holds
3x20 secs

Barbell Squat
1x5 10kg
1x5 15kg
1x5 20kg
1x3 20kg
1x2 25kg
3x5 30kg

Football Bar Bench Press
3x5 14 kg
Alternating grip width (narrow, wider, narrow)

Deadlift
1x5 20kg
1x5 30kg
1x5 40kg
1x3 50kg
1x2 55kg
1x5 60kg

Ring Row
5x5
feet on floor

Dumbbell Swing 15lb
5, 10, 15, 20, 20

Dead Bug
3x6
2 leg version - partial reps

 

17/08/15

1 mile interval run/walk
1 min run/ 2 mins walk

Calf felt fine, will try 2 miles next time out.

 

GRRRR!!!!! I have a cold.