Yet another...Cruiser bike... Under coffee With yarn bombed bike Horizon, Summers Bealtaine 2022 Aus12/10/2022
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Juggling daily activities and training to meet ones own circadium rythms and performance peaks...4/2/2021 #witchdiary #movewell #training #strengthtraining 2am in the morning, Im now wide awake a rearing to train :z
For over 20 years I would be up at 3am, with a bite or drink to go and training or cycling to work, to train or train others etc and it seems my old early bird training routine has come back to haunt me. Its been 2 weeks straight when regardless of how tired I am or how much sleep I get, I wake up at 3am, grrr. I have been strength training between college and content creator time slots (2-3pm to 5/530pm) and my metabolism is now through the roof making it hard for me to switch off and sleep in the evening, still wired. Solution? Time management and shuffling the activitys to max results and performances of the day across the board. Doing strength training first thing and early in the morning will mean I'm wiredfrom 530/6am onwards through to mid afternoon and this is when I have had to work and do college. Then at 230/3pm to 6pm I can do the home chores etc along with any skating which I really want to be more consistent on along with R.O.M. (stretching) work and in the wet winter days possibly use the gym get on the spin bike for an hour for hip joints rehab... Cardio based activities tend to make me relax afterwards more and be more inclined to snooze or nap. Anywho's as mentioned we are 2am down here and bugger it I will just get up etc as norm and 3am hit the weights and try this routine change. I will diary the results and whether this approach will work better or not for me. Take home of this? Don't be afraid to work outside the box of norm, when your body seems to be screaming at you to do so or when normal convention does not marry up with your metabolism or circadium rythms. Later on when I start putting back on my old muscle, maybe I will need to switch the strength for cardio/stretch splits because I will be in post weights zonked out mode? I must say its kind of a pleasant suprise this far down into rehab with such a long break that my old training self has reared her head lol, even if it is somewhat inconveiniant. Sleep is critical for recovery and good/muscle growth. Will see, will keep posted, Ravenmor Fox #TrainingSplit #PhysicalRehab #TrainingDiary #Dissability #bodybuilding
For the past couple of weeks I have been using a gym again after a 5 year break which was 4 years of physical rehab prior to that in order to learn how to walk again and poss compete regardless but the latter didnt turn out that way (They delayed my fragment hip/recon after a road attack by 9 months - which threw everything else out including the other injurys caused by the attack). I still taught a non weight bearing class once a week but that seized up last year due to government BS lockdowns. ANyway Im finally splitting my workouts and fine tuning after playing and assessing ranges so forth and thought Id share todays split. Please bare in mind I never recommend machine or pin loaded work when starting out due to strength being developed on prime movers over stabilizers and the descrepency between the two is what cause most weight lifting injurys especially around joints including ligaments, due to the stabilizers not being able to take the load on their own accord. However say you have a damaged c4/5 from the neck break you need to rely on machines to start out to stabilize the neck for you as example. Caveats - Just bare in mind when strong enough and you then pepper back in free weights remember the load is sometimes half of what the machines are and you need to respect that and take the time it takes to rebuild those stabilizers when risk is minimilized at some point. - I spent over 25 years with training collectively anywhere from 5 to 9 hours a day plus at a high level and just as long as coaching others with a background in sports Biomechanical manipulation/training. So my volumes of sets is usually at least 1 to 2 3rds higher than the average even with permenant dissability... - Stretching between sets is only to reduce the created tension but in no means to increase ranges. Ranges should increased outside of weight loaded sessions to avoid hypermobile joints that lack strength. Day 2s Split 'Obs, Serratus Pullins, Pecs, Ghams (Glutes and Hamstrings seperately)' Duration: 3 Hours, 15minutes Set Rest: Utilizing Blitz, Super and Giant Sets with relative mild stretch in between Set Totals: 12 Sets per bodypart group (60 sets total) RMax: Between 7RMax to 30RMax to respective movements (Will do a high or low and inbetween cycles at a later time after a good basic routines been established with more reactivation) Obs 12 sets - 20-30 Reps Hyperextension Obs with 15Kg plate x 6 supersets for each side Uni Cable pull Obs with stirrup x 6 supersets Serratus/Tie-ins 12 sets - 15-20 Reps worked in with 6 sets of Glutes Standing Cable Pullovers with Lat pull down bar 6 sets Blitzed with Bridges for Glutes for 6 sets FDlatbench Dumbbell Pullovers with supported neck for 6 sets Pecs 12 sets with 6 sets of Glutes Decline Bench Fly Press with Dumbbells x 4 sets Seated Pinloaded Fly press Machine x 4 sets Incline chest Press Machine x 4sets 6 sets of Clams for Glutes supersetted with the latter Hamstrings 12 sets Double leg curl 12 sets (not ready to add uni curls yet) The End (For today :) Raven #exercisespaces #pilates #stretching #strengthening
- ☽ ✧ - Δ - ✧ ☾ - My space to movewell in (1.0) from the luna hall in spotswood and... make a non slip exercise mat that is natural & recyclable with add added grooves for foot acupoints
- ☽ ✧ - Δ - ✧ ☾ - #props #pilates #stretching #posture #alignment #exerciseblocks
- ☽ ✧ - Δ - ✧ ☾ - Blocks for intermediate practice made from dense cork and... #props #pilates #stretching #posture #alignment #exerciseblocks
- ☽ ✧ - Δ - ✧ ☾ - Blocks for beginner practice from foam to rice husk, the rice husk being... |
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