Jump to content
SAU Community

Recommended Posts

Tried the heatbag while stretching for warm up last night, it made a noticeable difference in comfort, I used it again before bed and don't feel too bad today.

I'm going to stretch/heat bag daily and see what affect that has before seeing an Osteo.

Mixed it up a bit last night as I'm not as worried about my back being an actual injury from gym. This is the order, 2min breaks between sets.

Squat: 53kg - Success (ankle protesting a bit and has been a bit swollen of late as I've been up a lot doing things at home with the new arrival).

Bench: 91.5kg - Failed 8th rep of 3rd set, got close, couple of inches off the hooks.

SLDL: 53kg - Success

Rows: 53kg - Success

Curls: 43KG Failed 8th rep of 3rd set.

Bench(Spa) dips: Managed to get 8.5kg of weights into my pockets lol - Success 3x 30reps and slowing them down so they are harder.

Dumbell Lunges: 16kg total in hand - Success

Lateral Raises: 4.5kg each hand (I do 4 out to the front and 4 out to the side in each set and 3 sets) Success but starting to feel it towards the very end.

Did a set of 10 slow narrow hand position pushups (on my fists), no problems.

Did a 30sec side plank each side just for the sake of it, Success but tiring by that point. I honestly do not think my back issue is a core strength problem.

No big DOMS issues today but tomorrow is more so when I'd feel it.

All in all happy with that given I increased the weight on everything in one session, even if only by a small amount.

I miscalculated, the new weight is actually a touch over 52kg, not 53.

Anyway, managed to succeed at everything tonight, but took a 2.5min break before the last set of bench and curls to ensure I got them out.

also my ankle is giving me a bit of a twinge up the inside at this weight so I will take it slowly despite being able to get the reps out without too much leg drama.

Also managed to stuff 10kg in my pockets for bench dips.

Just choosing a bench and then I'll order my rack :)

Edited by ActionDan

Still undecided on a bench =\

Can't seem to find a middle of the range one.

As for exercise, completed everything except the curls but went straight 2min breaks instead of having the last set be a 2:30 break for the bench and curls. Got there with bench, not with curls.

Feel like a lot of exercises could take more weight, especially squats and rows but taking it slowly for the ankle.

Getting a rack will help but I need a new bench first...

From the main thread.

Rack, bench, new bar, and foam roller ordered and paid for.

Also had a promising session with the physio today, that is, I was handed over to the resident SIJ expert.

She did say something I thought was interesting too, she'd rather see me only squat half way but with my feet pointing ahead "properly" than have an angled foot position and go lower.

Thoughts?

She said she is very confident she can "smash" my ankle to get better ROM and wants me to start working on what she calls "inner core" strength and had me doing this weird "tuck your tummy in" exercise but without tensing abs or obliques, she thinks my inner core is shot from being laid up for so long and said I need to learn to reactivate it which is what's giving me grief.

She said fitter/active people can muscle their way through weakness like that by recruiting other muscles which is what she thinks I'm doing.

She also jammed her fingers into spots in my hips to test for some reaction which apparently was shit and was very uncomfortable.

Cheers, stoked to have finally gotten around to doing it.

Aside from the safety factor, I may even look to ditch curls all together now that I'll have a chin up bar.

Completed everything last night without issue, looking forward to getting the rack so I can get some more weight into some things. Managed to cram 11.5kg into my pockets for bench dips lol

Had a go with the roller last night after looking at some clips on how to target the SIJ, it does target them but I can't say I feel any different today, I'm going to have another go shortly as my back is a bit sore/stiff with some referred discomfort down the back of my left leg.

I think I have the muscle worked out that the physio wanted me to learn to activate again and have been trying to do so while exercising, definitely a different core stabilising feeling.

Built my bench this morning, pretty happy with it. I'll take some glory photos when the rack is here with all my new gear.

The missus informs me my rack arrived this morning, she didn't make the door in time (shower) so they left the 2m tall however heavy box on the door step lol

She said she took it through to the gym room piece by piece to get it off the door step.

Also played with the roller a bit more, not sure I think it helps all that much though it is uncomfortable.

Heat seems to be the best thing for it. Stretching and rolling only give limited relief.

Physio again tomorrow, we'll see if I've learned to activate the muscle she wanted me too.

The missus informs me my rack arrived this morning, she didn't make the door in time (shower) so they left the 2m tall however heavy box on the door step lol

She said she took it through to the gym room piece by piece to get it off the door step.

Also played with the roller a bit more, not sure I think it helps all that much though it is uncomfortable.

Heat seems to be the best thing for it. Stretching and rolling only give limited relief.

Physio again tomorrow, we'll see if I've learned to activate the muscle she wanted me too.

It's all about getting blood flow into the muscles. heat helps, as does massage.

Hah, actually, since the arrival of the baby the missus does have a new and splendid rack... but no pics for you.

Yeah I stretch, use heat, foam roller etc and it all "helps" but I am looking forward to it being solved.

Edited by ActionDan

Short on time tonight so reduced breaks between sets and still competed everything then started rack build.

Got the pulley mount to do yet. Will need to put something solid underneath as a pull up makes it want to lean forward when on the double layered carpet.

Not sure what I think about the dip handles only being welded one side.

post-23873-0-59868800-1367844488_thumb.jpg

post-23873-0-92572800-1367844553_thumb.jpg

post-23873-0-42652800-1367844614_thumb.jpg

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • just an update to this, poor man pays twice  Tried sanding down the pulleys but it didnt do the trick. Chucked another second hand alternator in the na car which I got for free off my mate and its fixed the squelling. Must have been unlucky with the bearings.    As for my turbo car, I managed to pick up a cwc rb alternator conversion bracket + LS alternator for 250 off marketplace, looked to be in really good nick. Installed it , started the car and its not charging the battery.... ( Im not good with auto elec stuff so im not sure if this was all I needed to do but I verified such by using a multimeter on the battery when the engine was running and I was only getting 12.2v )   I had to modify the earth strap for the new LS alternator , factory earth strap was a 10mm bolt which did not fit the bolt on the LS alternator which was double the size so I cut it off , went to repco bought some ring terminals that fit, crimped it onto the old earth strap and bolted it up to the alternator , started the car and same issue. Ran like shit and was reading 12.2 at the battery.  For a "plug and play" advertised kit thats not very plug and play but alas.  My question is , am I missing something ? Ive been reading that some people recommend upgrading the stock 80 amp alternator fuse to a 140 amp but I dont see how that would stop the alternator charging especially at idle not under load.  Regardless ive pulled it out and am going to get it bench tested by an auto elec tomorrow but it would be handy to know if ive missed something silly or have done something wrong.   
    • My wild guess is that you have popped off an intake pipe....check all of the hoses between the turbo and the throttle for splits or loose clamps.
    • Awesome, thanks for sharing!
    • To provide more specific help, more information is needed. What Android screen? What is its wiring diagram? Does the car's wiring have power at any required BAT and ACC wires, and is the loom's earth good?
    • So, now all you need to do is connect the 2 or 3x 12v feeds into the unit to permanent 12v, ACC 12V and IGN 12V that you can find in the spot behind the stereo, and the earth, and then it will switch on with the car.
×
×
  • Create New...