Wow, it’s getting bad. No update since Wednesday. This is not good. Along with losing the ability to make youTube videos or make comments on others videos I now can’t seem to update my own blog.
I did talk to Dave and we are taking a different approach to my workouts while I am taking the Tuesday and Thursday advanced KB classes. This current session lasts for two more weeks. We have taken out all the presses, rows, snatches, cleans, and triceps work from the morning workouts and gone down to three morning workouts.
I am going to do the workouts shown below on Mon, Wed and Fri. On Tues and Thursday I am going to do just my shoulder flyes, elbow exercises and a good cardio, along with some other special non weight bearing movements that I want to try out. It’s important for me to keep going to the gym each morning.
My hope in doing this is that I get a bit more recovery from the intense Tuesday and Thursday classes. I am having to really balance the intensity of the classes and being able to do something during the mornings. It’s clear that I cannot continue to support what I was doing in the mornings with the evening classes.
We will see how this goes for the next week. I am hopeful that this strikes a good balance.
Core Circuit – Repeat 3 times with no rest
Supermans (lifting opposite arm and leg simultaneously) – 10 each side
UP, UP, DOWN, DOWN – 5-10 REPS (IN PLANK POSITION ON STABILITY BALL WITH HANDS APART, PUT ONE HAND ON BALL, THEN OTHER AND PUSH UP INTO TOP OF PUSH UP POSITION, THEN DROP BACK DOWN ONTO FOREARMS ON BALL ONE AT A TIME)
V-Sit Med Ball Rotations 8lb. Med Ball – 20 reps (sit with knees slightly bent and feet off ground. Upper body is at v-angle to lower body with shoulders and back off ground, hence, the V-Sit. Rotate the med ball side to side, touching the ground next to your hips.
Leg Lifts – 10 reps (Lie on your back with your hands beneath your low back. Keep your legs straight and lift legs from 6 to 12 inches off the ground up and down.)
Rear Shoulder Cable Flyes at Alternating Angles .
15 – 20 lbs. – 4 sets at 12 reps. No rest between sides.
WORKOUT 1
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat (rear foot up on bench)
32kg – 12 reps each leg
Narrow Grip Lat Pulldowns ( machine # 16 )
180 lbs. – 12
WORKOUT 2
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge 28kg – 25 reps each leg
Rope Biceps Curls 160 lbs. – 12 reps
WORKOUT 3
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Figure 8’s 28kg – 15 each
Assisted Neutral Grip Pullups #14 – 11 reps
We will go back to a heavier morning schedule in two weeks.
The other issue I have been fighting is lack of sleep. I can fall asleep in about 5 minutes when I first go to bed but 2-3 hours later I am up for a pee and then I toss and turn with my back. This really messes up getting a full night sleep.
My 6mo checkup with the Doc is coming in 2 weeks. Maybe he can provide some med that might help. The answer is not to just stop working out. I have always had back issues. Sometimes are just worse than others. Perhaps a med can help me thought the really bad times. Maybe I need a sleeping pill. I need to do something, that’s for sure.
Oh, and turning 35 has not been that bad. I think I have many people confused as to how old I actually am. That’s ok. Confusion is good for the soul. I talk about being 35 below.