Wufkar

Hey you

hey girl, haaay

Well hey there Pops.

It seems less like "zomg what are you doing to me?!?!?!?" and more like "ugh. We're doing this again. Okay."

January 15, 2015 : the last time I over head pressed, and I did 100# February 24, 2015: the last time I squatted in any fashion was front squat for an easy 95x5x3 set. Somewhere in 2014 was a 180# back squat but that's ancient history. Today? Well let's have a look-see, shall we? Back Squat 45x6 65x5 85x5x5 OHP (strict) 45x10 65x5x2 65x4 PushPress into 30Second hold (cus that's a thing I do) 75# Push Press 75x4 Dumbbell Rows 20x10 25x10 27.5x8x2 30x5 Ouch. So much lost. Am I weak? no, but I'm weaker than I have been and that's a hard pill to swallow sometimes. At the same time I haven't lost my knowledge. There's a small pinch on the outside of my quad just above my knee. My IT bands are tight, I should roll those Dipping forward in the back squat. Those pesky glutes aren't firing quite right and my midback muscles aren't holding firm. Remember to keep a tight core. For overhead press I walked out with 85# on the bar and put it right back. This is too heavy, take your time, it'll come back. Dumbell rows I looked longingly at the 40# dumbbells but grabbed twenty pounders to start. Don't lawn-mower these, focus on your lats. You need them for deadlifts and bench. Over and over my internal monologue was my coach, keeping me from rushing forward. At one point during squats I even had a small twinge in my foot and corrected by driving back through my heels more. Even though I look like a high-stepping uncoordinated dressage horse while walking up my stairs after the gym, I know I'll not only get back to where I was, I'll surpass it. It's very easy to fixate on the past, either for "glory days" or on things that have happened to us. When you learn how to ride a motorcycle they tell you, "Always look where you want the bike to go and that's where it will go." That's exactly what happens if you stay fixated on the past. You don't go anywhere but backwards. Perks of getting back into it? I get newbie gains all over again

Do my best technically my sesamoid is not actually healed, it's just not angry any moreSent from my SM-G900V using Tapatalk

Glad you found it

Good grief, it's been a long time since I've been around these parts. Hi y'all! Finally relatively injury free - for me, I'm headed back to the gym again and figured I'd bring y'all along for the ride since I needed a log any ways. Some of the things that have changed in the last year, I've changed departments at work, got a dog and a social life *gasp* and really started to be myself. Moving forward I intend to make that a physical quality too so that I'm as awesome on the outside as I am on the inside. That being said, here are my goals: 1) Consistency Routines keep me sane, 3x a week at the gym is optimal. Standard SL5x5 to get back in the groove.2) Get creative Lately I've really felt like I have little outside of work and I don't like it. So at least twice a week I need to do something creative such as calligraphy, drawing or reading a "nonsense" book that gets me outside the rigid tech structure.3) Forward Progress the RedHat Certified Systems Admin test is coming up again at the end of this month, as is some out of state training. Studying needs to happen so I can actually pass this test. Also on here, read 2-3 brain stretching articles per week. Currently I'm working through some Great Courses on Linguistics and Philosophy but I feel out of touch with what's going on elsewhere. Four weeks now huh? Man, how things have changed.

Krav Maga is fun, actually took a guy on a date to a class once. Unfortunately they're understandably very military-esque with their mentality and it can be incredibly off-putting.

I'm sure you have awesomeness occurring in this living novel but its not complete without a liquid kitten. Much like glitter and the TSA, only cuter.

Just a point, love. That Pizza and pad Thai mow down did not wipe away the last six weeks. It also helps if you plan what your "cheat" is lest you get into an OMG ALL THE NOMS situation. You did good. Proud of you.

When doing pendlay rows cue yourself to try and bend the bar towards your legs with your hands. This will help engage the lats. Bent over and pendlay rows are very easy to have another body part take control. Another cue is to think about pinching your shoulder blades together to lift the bar, only after you can't pinch any further do the arms come into play. They are notoriously hard to get engaged, but once you get them you will absolutely know.

Challenge Summary Meh. Did get Texas ID, but the desk isn't finished cus the pipe I need is back ordered.

Woohoo back DOMS. Found my lats, guys. They're right there, on the sides of my back, saying hello.

Workout log May 22, 2015 Bench press - flat 45x10 75x10 95x10 115x3 115x5 x3 Lat pulldowns 60x10 70x10 60x6 not enough rest Close under hand Lat pulldowns 60x10 x3 Cable rows 70x8 x3 Bicep curls 12.5x8 x2 12.5 x6 Dumbbell Rows 30x10 x3 Reverse delt fly 75x10 x3

Workout log May 19, 2015 Incline bench 45x10 75x10 x3 Floor to over head plate press 45x12 + 30 second hold 45x12 + 30 second hold 45x12 + 30 second hold Cable rows 70x12 x3 Stationary bike 5min ~17.5 mph Bike.. Hmm. I had hoped it would work but after the gym my foot started aching more. That's the only different thing. Sigh. Side note the gym was brotastic tonight.

Apparently the manufacturer put a clock on the equipment and the clock on my friend's has expired. So I'm waiting to hear back about whether the insurance will cover any and how much. This afternoon the rep for the company assigned to this area called me to talk about my situation. Much less of a sales call than you might think, since this is still recently post FDA approval and the rep makes a case to the insurance company for each one. We talked about success rates, and while I'm not comfortable with the fact they won't let me have a copy or their study, they do purport 80% success rate alongside a out of pocket cost of refund it it doesn't work. Regardless, I have a week before I'll find out how much the cost to me will be.

Today was MRI Review Day and the prognosis is.. eeeh. One, MRIs are cool-weird to watch. "That's my foot!!! sliced up in resonance images and we're scrolling through it! That's a nice foot." Two, it looks like this injury is definitely a fracture, definitely not healing and older than we thought. Which is a bummer but it did devolve into a conversation about Time Machines, Alternate Universes and Paradoxes. Apparently he wants to go back to 1999. Three, the bone is not necrotic. The actual prognosis: He suggested using a bone growth stimulator but was hesitant due to the difficulty of insurance approval. Mostly due to the inconclusive results about their efficacy. "What if I happen to already have access to one of those?" "Wha.. How do you already have access?" "A friend had her ankle fused with a titanium plate and never turned it back in." "How did she manage to need her ankle fused?" "There was alcohol involved." "Oh I've never heard THAT before. Then I would say use it for 30 minutes each day a see me in a month." After a month is up if the bone hasn't healed or made progress I'm looking at surgery to have the entire tibial sesamoid bone removed. The two pieces could be pinned back together but there isn't enough of a success rate above that of full removal to warrant it, and it doesn't always remove the pain. The recovery time on that is 3 months with the first 2-3 weeks being completely off my foot via one of these. The up side is that ~6 months after the surgery I would be back to 90% functionality. The downside - beyond the downtime - is a possibility of bunions, which are caused by the large toe drifting in towards the foot. Mitigating that risk would be done utilizing a bunion splint while the rest of the foot re-learns how to behave without the sesamoid, and the resulting scar tissue creates an approximation of the sesamoid in the foot. Note to self: don't have that scar tissue massaged. like ever. TL;DR, I'm looking at 4-6 months right now before I can do squats again. This means I need to migrate from just bench to more dumbbell exercises. Finally get those biceps I've been looking for, see if I can do stationary bicycle with the ankle shoe on. Etc.

Thursday I made an executive decision and took Friday off just as a mental health day. It also allowed me to meetup with littlewings, chammy and cheechoe for lunch tacos. I also succeeded in getting a Texas ID, sent a text saying "haha! My phone number is the only tie I have to Ohio now!" promptly followed by my phone refusing to charge any more. After running home, reactivating an old phone and ordering a newish phone off eBay I met up with the nerd ladies again for dinner and Pitch Perfect education for Cheechoe. Today I've epoxied the walnut board for the desk and am basically watching it dry. While hanging pictures.

Workout log May 14 Bench press medley RG, CG, WG 45x10 RG, CG, WG 95x10 16:47-17:57 RG Bench 125x3 Hammer db curls 15x15 15x10 Straight bar curl - estimated weight. Could have been more or less. 20x15 20x10 Bent over rows - also estimated. Might have been 60 ish. Idk. 45x10 x3 Straight bar pulldowns 55x10 65x10 70x8 Roman twists 15x3 unknown medicine ball weight Lowered the BP volume because the massage was bruuuutaaaal. In a good way. Having a 240# judo athlete lay into your knots is a workout in and of itself. He spent a good 15 minutes on my neck alone. Good stuff.

Thanks guys. I opted to move the gym to Thursday from Wednesday in order to get a massage last night. My back is still tight, but much better than it was. He commented on the imbalance in my legs and the tweaking that's happening to my spinal erectors from walking with the boot. The MRI was Tuesday but the appointment to review the results isn't til Monday. I have a Cd with the images, but alas, no cd rom.

"what happened to your finger?" "it got between me and my food. Learn from it's lesson lest this happen to you. "

Good job so far lady, lots of challenges but you're overcoming them quite well. Late, but totally normal for shoulders to be stronger than biceps. You've seen my shoulder numbers before, but I can only curl 20# dumbbells. In fact, I should really do more curlz.

Yes, yes. You belong here.

Pretty sure she's ahead, cus the challenge goes to 5/25.