Euqinom 2

[Euqinom]

Hi Guys,

It's me. Again.

I figured I'd start a new blog, as the old one sort of lived its life and re-starting it didn't work. That is, I didn't restart my gym time. So, I had one of my rugbyboys* test me, and built a two week ease back into it-program. I can't tell guys to go to the gym if I'm this out of shape. I miss being in my bubble, and I start taking up more space than I'd like to. Particularly notable when I'm wearing jeans. :P

Here we go:

Chin Tucks
Rocking Ankle Mobs
Wall Hip Mobilizations
HIp Swivels
Walking Spiderman
INt. Ext. Rotation for SHoulders
Bowler Squats
Forearm Wall Slides
Band Pull Aparts / WAll Slides
Ab Work
Everything x12

One day: steady state cardio until morning HR drops below 60, other day: 30 mins of TGUs or 40 reps in total. I'll start Easy Strength or a regular AB-split in January


*I am a field nurse / s&c person with a rugby team. Time's are mildly rough right now, so I'm figuring out how to handle things or to dropout.

[Euqinom]

DAt dere awkward moment, when you're trying to do a hand stand against a wall and notice your elbows are slowly bending. On my second attempt, i did much better: after a little ab work I could stomah a good 12 counts. Hit my head pretty hard on the way down. Oh well...

[Euqinom]

SORE!!

Of to the gym for my warm up + 30 mins of steady state at 146BP :bluh:

[Euqinom]

I did okay, I think. My left foot is not stable enough at all, might have to have my orthotics checked and doing a little extra work to get it back to normal again.
Also did an extra 10 mins of Poliquin's WAiting rooms as my pec minor 's super tight, and it's a good way of focusing on what's to come.

Cardio 's boring! Can't wait until I'm a little fitter and either bring music or can do cardio circuits.

I want to go back to 15kg pull ups for fives. And a good, solid squat. Plus my peroneals on the left are acting up again..

[Euqinom]

Oh, glutes, how you surprise me on post workout days!

Went to the club yesterday, and it's so meh. We're way to high in ACL injuries, and I found out they'll be taking a new player (american football background) with first team. He's clearly out of shape, and has no clue to how the game works yet AND he reinjured himself after returning from an AC-injury. It's the infinite stupidity that doesn't even surprise me anymore because Ive seen it too often this year, resulting in -amongst others- a shoulder dislocation and a a complete AC-rupture.

I've decided to take next week off from volunteering with the club. I feel like I could use a little distance from the club.

[dreahere]

Good to see you posting again. Merry Christmas!

[Euqinom]

Thanks! OMG your avi is amazing!

HAve to st art posting: I'm really slacking and I can't ignore it any longer. So, tomorrow: 20 TGU's, 20 HIp Thrusters, regular warm up. Sunday's cardio again, until I'm in shape enough to start kicking ass.

My mum complimented me on my butt today. I was superflattered and a little surprised

Tis the time for a little soul searching and think up stuff I learned/achieved last year, and want to do/focus on in the new year. My REsolution is going to be the same as last year's: try one recipe per week.
Thinking about doing an open table for one person per never-tried-recipe.

[Euqinom]

Getting ready for the gym. Oats are a-boiling, I'm picking out gym attire. And writing an email to my Technical Committee simultaneously.

[Euqinom]

Leaning towards this program for january. http://www.t-nation.com/workouts/100...lebell-workout

It's fairly straight forward and typically Dan John:

10 swings
1 lift
15 swings
2 lifts
25 swings
3 lifts
50 Swings

5 circuits in total. Then, whipe the floor of your face, and go home. It's for 4 times a week, and I like it.
It allows me to work fast without having to wait for barbells, and it'll help me with conditioning while I'm lifting.
Downsides: I'll dread the first 10 workouts.

Weights
5RM for lifts
16 KGS for KB.

Which Lifts?
Chins, for sure, Goblet Squats (maybe), Presses (YES!!), Dan john also advises Dips, but I might make that Chins as well.

Rest
3 days a week. 60 secs max between lifts, 3-5 between circuits.

[Euqinom]

Got back from my steady state: 35 mins @146, bored stiff.
Warming up is getting easier though. And ran in to a guy I coached on deadlift. We'll meet up for a new deadlift tutorial. I actually feel energized after running into him. I love coaching!

Also, ACLII guy is doing SO well in the gym, he 'll play his first 10 minutes in about 2-3 weeks.
ACLI guy just had is second ACL replaced, poor boy.

[dreahere]

Bookmarked that program. Looks really interesting!

[gobbles23]

IN! Good to see you back!

Excited to look at that program later today when I'm bored Seems interesting!!!

Happy Holidays!

[Euqinom]

You can totally tell you girls are way fitter than I am right now: to me the program screams intimidating, gasping, pain, soreness, and OMGGETOuTOFMYFACE!. You think it's interesting.



I hammered out 35 minutes on the ARC trainer, and i'll probably avoid it from now on. The pedals are too slippery, and the little hood at the front allows me (and encourages me!) to use my tibialis and hip flexors to lift the pedal instead of kicking it back. Not a favourite.

[Euqinom]

I'll try to do the squatchallenge (Ido Portal) again. Holidays make my hips feel like they're 80 yrs old or something.

New year's recipe: try a new recipe per week.

[Euqinom]

REcipe of this week: beetroot-mackarel pasta salad.

Anxiously counting down until tomorrow. I stacked up on liquid food stuff so I can have a liquid lunch after my first workout in way too long. The amounts of dread and excitement in me are almost equal

[Euqinom]

Workout 1: 350 Swings

It took me 1:30:14 to finish the damn thing, and I lifted 7kg dumbells for the OHP.
I never made it to 50 swings, ever. Grip fails, and I need a LOT of time to recover. Battery in HR-transmitter failed, but it sure is a great workout. Huge blister. Weight on scale disappointing. Glutes complaining, abs fired up. Forearms in denial.
Okluvyabye.

[Euqinom]

The beetroot-mackarel pasta salad is a definity GO!

400g of beetroot
260 g of mackarel
3 table spoons of lemonflavoured oil
Pasta for 4 (I use giglishaped)
Creme fraiche 125g
nuts and seeds
2 table spoons of horse radish

Mix horseradish and creme fraiche and serve seperately. Boil pasta, cool quickly, and mix with other ingredients. Omnomnomnom.

[dreahere]

Congrats on making it thru

[Euqinom]

Thanks! I'm sore, but the good kind of sore, you know?
Now, I want to hit 500 asap!

[Euqinom]

Workout #2: 375 reps

Aaaand: it took me only 1:29:31 to get there. Extra blisters, hammies and glutes feel great right now, but that'll pass soon enough, and no extra lifts this time. Abs were working a lot harder, and I hope to hit 400 Thursday. I get tomorrow off, and I'll have to see if I can squeeze in a workout on Wednesday.

[gobbles23]

375 reps!? Ouch, lol!!!! Sounds fun, I want some kettlebells!!!!

[Euqinom]

I'm hoping my hands will have healed enough to go for 400 tomorrow. Otherwise, I'll spend my afternoon bringing stuff to charity per bike.

[Euqinom]

Workout #3: 205

I got to a not-so-whopping 205, but I DID do 18 squats and my pace was a Lot higher.
I had my hands strapped on beforehand, but after the second series, the tape started rolling and I didn't want to open up my still-healing blister again. Upside: new blister on left hand!
Also, forgot my water bottle. Worst idea ever.
Oh well.. It's a good reminder not to be sloppy about packing.

[Euqinom]

One of my boys sent me this vid *****://www.youtube.com/watch?v=rbJB9p4ftB4

So, I'm looking amazingly hawdkaw. Let's see if it works.

[Euqinom]

Workout #4: 383 in 1:28:13

Tape worked like a charm, I did all the squats , and I got faster and more swings. YAY! Plus: hands are not killing me this time. Had ankle and foot adjusted so hopefully left glute and hammy will catch up.

I upped my swingdensity from 3.8/min to 5.6/min!

Scale's moving as well.

[Euqinom]

Goodmorning! Prepping to get another workout in! One of my rugbyboys is picking me up in 30 mins, and I'm actually looking forward to making a better time today!

[gobbles23]

This training routine sounds very fun Good luck today!!!

[ilovethe80s]

I like your routine, hand blisters and all lol. Sounds like you are back in the 'swing' of things (har har har )

[Euqinom]

Workout #5: 225, can't remember what time

I did TRX Rows in between sets of swings, but after the third round, my fingers were hurting too much, and I had to cut it short. More athletic tape, Please!!!

Rugby boys are doing well.
New club record on 25m: 3.86s

[Euqinom]

Btw, I 'm teaching some of my guys to breathe properly (actually, pretty much all of them). One of the boys was superenthusiastic, he noticed he slept better, gave better presentations (don't have to look for words all the time, less stress), improved mobility in upperbody, and less anxiety in general. Superb results for relaxing five minutes a day while focusing on diaphragmatic breathing! This can also give him clues about stress management. Love that stuff.
Also worked with a huge lock (6'8'') a new guy who's never been to a gym (but his standing long jump is great), gave a deadlift tutorial, and did a test day with one of our full backs (breathing, postural stuff, trunk, rolling patterns, jumps, upperbody strength, t-test, 400m dash (w. 25m split0, who's a genuine allrounder. Happy with the way things are going.