First off I'll start by saying in my quest to get a pullup I've started messing about a lot trying to figure it out. I figured out on Wednesday
that if I stand beside by bedroom door I can just barely reach the top of the door. so I was using this to attempt negative pullups, jumping up then pulling my self up until my chin above door and lowering slowly..tried it a good few times, seems to be working ok. SEVERE
DOMS set in on Thursday night from this..so it must be helping somehow!
Friday 6th August
After watching Will Heffernan's video on knee prehab I had emailed him a few questions. He very kindly said that he'd have a look at my wonky knees if he could make a video about prehab/rehabby stuff. So I headed down to IP, and there was good and bad news for all.
The good news was for me- I am not royally screwed up or a 'car wreck' as Will would so kindly put it. Just a few hip mobility issues that are causing the knee pain. Will went through lots of mobility stuff to work on as well as some stretches.
Bad news for Will because my lack of 'car-wreck' issues meant I was useless.
Am absolutely delighted that there's nothing majorly wrong with me, gonna really work hard at the mobility and stretching stuff. I think it was this mind ease that helped me get 50kg x 5 (x4) for my squats. So, thanks Will! Very sound guy.
20kg x 8
25kg x 8
30kg x 8
35kg x 5
40kg x 5
45kg x 5
50kg x 5 (4sets)
I actually thought I had done 47.5kg for 4sets last time, couldnt find those plates today so the choice was 45kg or 50kg went for the 50kg, got them nice and deep. Struggled on the last 2reps of last set though. Just shows I was being a wuss last time
12kg 3sets 8
Might have to change to using a barbell next time. Have been doing these with the 12kg DBs fine but the 14kg DB's are just too heavy for my little arms..will try BB lunges next time.
Lying leg curl with stability ball
Forgot to do this
20kg x 12
Once again couldn't find the 1.25 plates so had to go up to 25kg instead of 22.5kg.
25kg x 11
25kg x 10
25kg x 7
25kg x 8
25kg x 8
Didn't count reps on this. Was trying different foot postitions. Have decided i really need to work on volume here so gonna try them flat footed with knees bent for a while and just go for 3 x max
DB seated powerclean
3kg x 12 (3 sets) There was no 4kg DB there today and I wasn't assed going over to the 'Ladies Gym'.
The plan was 30sec hard/30sec easy x 4
1 min easy
repeat the cycle 4 times=20mins
BUT 10mins into it one of the instructors came over and started talking, obviously intervals went out the window then. Worst thing is i had taken out my earphones cause I couldn't concentrate listening to music..maybe I'll just keep the earphones in next time with no music playing and I wont get interrupted
Boxing instructor was away so I did a Spin Class
Excellent instructor, a lot of standing sprints and climbs. Could barely hold myself up on the bike after the push press from earlier.
Absolutely shattered in a great way!