LIIFT 4 Shoulders

LIIFT 4 Week 2 Shoulders today and enjoyed it, increased weights and felt good.

Still only doing high knees instead of soccer runs and I tweaked something doing them a few years ago.

The Burpee catchers are a bear!

LIIFT 4 Chest and Triceps

 LIIFT 4 Week 2 Day 1 Chest and Triceps - Circuit

This was much better as it was all lifting with no HIIT. I'm aware of the rolling back and up again with the weights I think as it's all done on the floor except the tricep kick backs near the end.

Went well though, I went lightish and there are more sets and reps and didnt want crazy doms - so we will see. I was very aware of my chest for about an hour after so fingers crossed its not too bad tomorrow.

In the afternoon I did a new Les Mills Bootcamp workout as it was legs and I wanted more leg workouts so gave it a try, only 30 mins with warm and a short cooldown and it was pretty good. Quite different with just Erin as the trainer it was not too bad. Got a good little sweat considering I used a 3kg weight lol.

But later I'm noticing some minor doms already and a bit for a straight to the left of my right knee - quite odd?

I'm doing the Circuit only lifting routines from LIIFT 4 as too many days hiit is no good for me knees. Then put in my own cardio and extra leg sessions. 

See how we go.

LIIFT 4 Wk1 Day 4 Legs 50/50

I went light to be careful of the glute pain but it was all good. Enjoyed it.

LIIFT 4

 So I have been really poor at posting for sooooo long as life has been crazy but looking back, the notes really help me so I'm going to start posting again. Might not be daily but certainly more often that I have in loooong time.

Starting LIIFT 4 again after 8 weeks of 645 - which I really enjoyed and my mobility and shoulder stability has improved dramatically but I'm still lacking strength and muscle. The third stage is fast and functional but I want strength.

Monday was LIIFT 4 Wk 1 Day 1 Chest & Triceps 50/50 

Enjoyed it, went light as didnt want crazy doms, just to see where I'm at. Used the grey band and black band to help with the tricep push ups at the end OMG!

Tuesday LIIFT 4 Wk1 D2 Back and Biceps Circuit - Good stuff, really enjoyed it. I used the TRX row for the traditional row, just to protect my back.

The rolling on the floor and the leaning forward can aggravate it so need to be cautious.

Wednesday I did Bodycombat 69 30 mins and chased it with BodyBalance 91 Flexibilty Short

Great ying yang combo and just what I needed.

-Update to this I think I twisted something in this that caused me glute pain grrrrrr so beware in future of this release.

Thursday was LIIFT 4 W1 D3 Shoulders Intervals - and it was really good. The intervals really keep the heart up when working such a small muscle group like shoulders.

Friday should have Legs but I had some glute pain in my right side when I lent forward or bent down so I was sensible and just did some LIIFT 4 Foam Rolling and wanted a little more so chased with with 645 Foam rolling lower.

Rested and gave my butt some heat and felt better for it.

- Also my knees are a little sensitive already from all the HIIT stuff with Joel already and I remembered before how much HIIT stuff he does so I'm going to do more of his 'Circuit' workouts and less of his 50/50 ones. Going to get my cardio in on my other days with combat that I enjoy much much more. :)

L4 Back and Biceps

Back and Biceps again and it went pretty well. Wasn't sure how my energy would be but it went great. Some improvements and most stayed the same but overall pleased.

L4 Legs and Shoulders

Had a tough week but back at it today with legs and Shoulders - alternating sets. I find it works really well for me, slightly longer session but I like it.

Some improvements was good. My strength is coming back and my back is feeling almost 100% at last :)

Energy was good, could have been better but pleased overall.

L4 Chest and Tris and Core 1

Chest and Triceps went pretty good with some good improvements.

Chased it with Core 1 and felt much stronger and pretty much hit most of the reps so Yay!!

L4 Legs and Shoulders

Legs and Shoulders again today and it was really good. I increased most of the weights but had to drop n the later sets to maintain form but pleased with increased.

Deadlift felt good and my back is getting stronger Yay!!!

Concentrating on the muscles your working instead of just going through the motions is not given enough credit at all.

L4 Back and Bi's and 22MHC Cardio 1

Back and Bi's from the sheets again and increased some of the weights too.
Was careful with my back but it feels much better. Tried a few in rocket launcher stance but it didnt feel that good.
Last set in the wide row and trad row I did them rocket launcher single arm - Like Tony has us do in P90X. It felt much more stable and better on my back. The lift was easier to.

Chased it with Core 1 - which was much easier than last week. I got most of the reps this time too. I also did full jump back and forth Burpees today too so really chuffed with that progress. The last set of Bonus 22 Burpees was a bit slower than the kids but still got them all in.

L4 Chest & Triceps & 22MHC Core 1

Chest and Tri's for me from the sheets with increased weights where I could, as I had to drop in the later sets to keep good form. I was aware of my left shoulder also from the chest flys.

L4 Legs and Shoulders

L4 Legs and Shoulders from the sheets again, alternating the sets of Legs with Shoulders I find gives me a great workout.

Increased some of my weights and it felt really good.

L4 Back & Bi's

Got to use my pullup bar today but boy did I struggle.

Increased some from last time and the bar was in the second round so pretty whooped but OMG. I even increased the assistance on my Chin up Max. But even then I could get 10 - showing what strength I've lost with being out of action with my back, but hey I'll get it back and be stronger for it - I promise!

L4 Chest & Tris, 22MHC Core 1 and Cardio 1

Chest & Tri's from sheets. Increased Chest weights and boy did I feel it OMG.
Triceps were toasty toast.

Chased with Core 1 which felt pretty good and much stronger than last time, getting most of the reps so nice improvement.

Needed more so went with Cardio 1 and phew that was tough at times. I walked all the burpees and did the squat portion first like Les Mills and concentrated on my glutes.
Great job!

L4 Legs and Shoulders plus Yoga retreat Day 2 Stretch

LIIFT 4 Legs and Shoulders from sheets at my pace again and alternated each set of Legs with Each set of Shoulders. Upped some of my weights and really enjoyed it.
Concentrating on the right muscles is making a difference!!

Chased it with Yoga Stretch with Vytas and needed it!

L4 Back & Biceps and P90 Sweat C

L4 Back & Biceps was good today, another good pump and increased weights in some places.

Chased it with P90 Sweat C which was good fun. Was careful and stepped the burpees/scrawls but burnt a few cals ;)

L4 Chest & Tris & 22MHC Core 1

L4 Chest & Tris at my pace, which felt good wth some weight increases & 22MHC Core 1 afterwards and phew looking forward to doing all these as I build by core strength back up.

L4 Legs and Shoulders

Again my pace and I alternated Each round of legs with each round of shoulders and it worked really well.

Felt great to work legs again, went light with deadlift obviously as my back is much better but still not perfect.
Was good to go with heavier Bridge and Goblet too.

L4 Back and Biceps

Back and Bi's today from sheet at my pace again. Lowered the weights so not to have un-copeable with doms!!!

Enjoyed it and wow my Bi's felt pumped. Lowered the pull over weight too just to protect my back.

After wards I did some back extension but felt a little odd last 3 reps of 1st set of 10 so called it quits on them and just did slow and steady step ups. Must remember to keep core tight and lift with the glutes.

Did my physio stretches too but no weighted work.

L4 Chest & tri, Ab Ripper A + physio stuff

I started L4 again today but I'm going to work from my sheets at my own pace to be careful of my back, concentrate on form and not rush.

Felt good except that the rocking back and forth with the weights I'm not sure it was great for my back, I finished after the first round of the 3rd set just incase. Especially as I chased it with Weighted Goblet squats and weighted bridges.

The Ab Ripper A well most of it - more than last time so that progress ;)

I think I may get some doms tomorrow and my back is a little achey this evening so may rest tomorrow. See how I feel as I really don't want to set myself back.

Cardio X & LIIFT 4 Chest and Tri's. Back pain again.

Sunday I went for Cardio X and it was perfect with some yoga to warm up with, some Kenpo, then some plyo 😜 the only time I felt my back was in the core bit at the end with superman/banana so I didn’t do many of those.
But felt great to get the hr up again after so long 👍🏻

Tonight I was short on time but wanted to get something done so I went with LIIFT4 W1 D2 chest and tris circuit. I went with same weights as I used when I did the program and I managed most of the reps but dropped down on the third set of the last round. I was complete toast and shaking in the 2nd rnd of the burn out so I stopped and stretched out.
Felt great to lift again 💪🏻

Showered and went for tea and reached for something from a low cupboard and when standing up got a sharp pain through my back again :( thankfully not as bad as 2 weeks ago but it’s shook me up a little and I guess it’s my body telling me I did too much too soon 😥
Obviously rolling up and down on the floor of which 6 times I had 17.5lbs in each hand was more than it was ready for!

Guess I need to go back to physio again and build up more slowly.
I'm trying really hard not to beat myself up but I'm just so frustrated with myself!!