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 ;)

P90 Sweat B

Sweat B was great tonight, turning it up a notch and it felt good. was cautious with some of the kicks and didn't really do the jumping kick - tried two reps and thought better of it. One of the kick I did th emule kick instead the forward one just for more glute action.
Still walking the sprawls but a little quicker with the feet.

Really squeezed my glutes when doing the squats as I didn't do any weighted one today. Did my physio stretches though.

P90 Sculpt A & Ab RIpper A

Sculpt A but all of it this time. 30lb band for pull down and chin. Managed 6 full push up before dropping to knees so chuffed with that. Was cautious with rocket stance but felt ok if keep tight.
Did goblet squat with 4kg in place of walking squats and added weighted bridges in too.

Chased it with Ab Ripper A but didn't managed all of it. I was careful and got 6-8 reps of most of them but stopped when I got tired at the rolls - didn't want to be silly.

P90 Sculpt A half and Sweat A

I rested yesterday as I certainly woke up some muscles doing core with Vytas - phew...it's amazing what goes sleep in 7 weeks when you don't use it!!!

Today I did half of Sculpt A just to get a little light lifting done (push ups on knees but full depth) inc subbing in my physio work and then did Sweat A with a little more effort than last time. I still walked the burpees (I didn't stagger my feet like a sprawl either) but the rest I went much harder including the spin jumps :)

I'm so thankfully to be moving pretty normally at last. Still cautious with my back and apart from no lunges I'm moving properly :). Back to physio in the morning so hopeful that he's says I'm fully fixed.

Sweat A plus Physio work

Wednesday I just did my physio stretches as I was a little achey so no squats and bridges.

Yesterday and I got Sweat A done wahoo!!! I had to modify in places (no jump spins, 50% effort on the punches, carefully squat down and walked the burpees in and out and core held in like never before) but I got a a little sweat on and it felt amazing to move about.
Followed by 3 x 10 reps of weighted Goblet squats and weighted Bridges with 4kg / 8.8lbs plus physio stretches.

Bonus on top of that is actually slept the best I've slept in months!

It's a bit like starting my fitness journey all over again but hey sliver lining... I know tons more now than I did so I will make a better job this time around ;)

Back Progress and P90 Sculpt A

So after weekly physio and doing my physio stretches daily I'm finally getting there. It been a hard 6 weeks, like really hard, but we push through and get better little my little thank goodness.

I'm still not 100% by any means but I'm moving normally now and I can start some light workouts and build up the endurance in the muscles. ie I can only move around at work normally for about an hour and it starts aching :( but the spasm has 100% gone and the sharp pains have 99.9% gone too.

I managed to gently get most of Sculpt A done this evening, I subbed in place of the pull ups/chin ups - weighted bridges and goblet squats as prescribed by my physio (which I have to do everyday). Need to get my glutes strong again to help the SI pain I had. No lunges for me at the moment either. I also did standing curls in place of rocket launcher curls.

I had to do some assisted deep squats to make sure my hips sit in the right place with my stretches for lower back during my cool down.

It felt so great to do something after all his time and get my heart rate up a little too :) So gently does it but I'm finally easing back in.

Back Pain and P90 plus Yoga for Back pain

So went back physio on Friday after hurting by back again on Thursday and she went to work on me real good.

I've done nothing and I mean nothing for days trying to be extra careful - even had 3 days off work to help.

But still 3 days later I'm still not right - I think she actually left me with more discomfort than I went in with is really frustrating. She twisted me and pushed and pulled on my ribs that they actually still are very uncomfortable :( So I'm one unhappy bunny.

I cautiously went work today and was careful while working.
Tonight I really wanted to move my body around as I'm feeling so stiff probably not helped with all the sitting/rest so I did half of P90 Sculpt A with light weights just to remind my muscles not to disappear.
I chased it with Vytas Yoga for back pain - just 11 mins but it was good. I then did some more stretches from physio and my own normal cool down stretches just to make myself feel better.

Slow and steady win the race ;)

P90 Sculpt A

Easing back in gently with P90 Sculpt A.  Really enjoyed it, went lighter weight for 16 reps but boy some of those holds are still tough lol. Great to be lifting and laughing at Tony again :)

P90 Sweat A & P90X3 Yoga

Rested yesterday, well semi active, building some shelves and desks at work and moving some stuff about for around 2.5 hrs.

Today some gentle cardio with Sweat A from P90 - nothing crazy but got the blood pumping and the body moving ;)

Then straight into P90X3 Yoga - I needed me some Tony time to help me recover :)

P90 Scuplt C

Rested yesterday even though its so frustrating. But got back to it today with P90 Scuplt C. Great little work out, went heavier than I would normally have gone for 16 reps and surprised myself by making the 16 reps most of the time :) Loved it!!

I didn't do the balance portion of Balance arch press, just went extra heavy. I subbed The rockette because I only did it on tuesday in Plyocide and this workout lacks shoulder work so I did Thumbs up flys and still had time while they did rockettes on the other leg so I did upright rows too.

This one has a little more plank / core work and it showed up what I've lost in that area today so it will be fun getting that back when I can really push. I was pretty cautious...Bird dog crunch push ups for example I managed about 3 on my feet and I was shaking all over so did the rest on my knees. Diving dolphins I did 4, took break and 4 and called it quits for those. I refuse to injure myself again.

Some X3 or X2 will have that core strength sorted for me soon over the next few weeks I'm sure lol

I'm still undecided what program/calendar/hybrid to get stuck into starting next week as I should be up to 100% and can add twists and ab work back in. I want to concentrate mainly on strength and build up my core strength back gradually and dont totally neglect cardio either lol ... I'm thinking X, X2, X3, H&C mix with maybe a sprinkling of Shaun T??

P90 Scuplt B & BOD Yoga Day 5 Flow on the go

Wanted to change from Sculpt A to something more challenging but as I'm still on limited days it was a hard call. I looked at various options but so many of them have a lot of core work or ab work involved I'll it till next week.

So I went with Scuplt B as it adds in a few new muscle groups to A and I didn't want to carry on with the 16 reps so I upped my weight to something more challenging (as I can feel my hard earned muscle slowly disappearing) and decided not to worry about the reps and do what I can.

I chased with 20 mins Flow on the go.

Great combo and it was awesome!! Shaky arms and my upper back muscles feel worked = love it!!! It's great to feel alive!!!!

Sode note- I had some knee pain yesterday too so as has happened before too much Shaun T cardio and my knees get upset.  It's frustrating as I enjoy it but only crazy cardio once a week for me :(
I've never had it with any others trainers cardio!!

P90X Plyo or P90X2 Plyocide (being cautious of any twisting moves) is the decision for tomorrow?? Any thoughts??

P90 Scuplt A

Sculpt A again and small increments made were...
All upper body weight done standing this time, 5lb up to 7.5lb on both types of Curls, Rip 60 straps for chin ups instead of bands, did 4 full push ups the rest knees instead of all knees and the Kayak back lunge I used a 5lb weight this time but still no twist :)

I managed a cat/cow stretch tonight too so my back is moving much better!

Loved it!

Because I'm only doing every other day at the moment I thought about squeezing some cardio too but decided I might regret it and to be good and stick to the plan.

Afterwards I wanted to compare my HR data from last time to this time and was really pleased to see that it showed the slight increase in effort without me going crazy. I think I pitched it right don't you?

P90 Sculpt A

So first real workout since my back strain and I went cautiously and carefully but loved it!!!

Only used 5lb weights and a black reebok band for pull/chin ups & tricep move. I might have lost more condition than I thought as with these 16 reps with iso holds for most of the moves the 5lbs were enough!!

I was good and sat down for all the standing upper body weight moves and used no weight and did no twist on the kayak lunges. My legs were shaking too holding all the squats and lunges! Perfect 'get back into it' workout for me.

Really please with how it went and I felt so invigorated - it was just so awesome to be moving around again ;)

P90 Sweat C & Ab Ripper C

Wowser this was did me in tonight - I had a busy day and my energy levels were rock bottom at the end of these! But I just kept telling myself to think about all the fat melting away ;)

Really great workout but the sprawls really do drain the energy like nothing else!!

Ab Ripper was just plain painful!!

Cals 473 1 Hr 12 mins Avg Bpm 117

P90 Sweat B & Ab Ripper B

Wowweee this was sweaty tonight! Enjoyed it though and ramped me up to the next level again and I'm feeling much better. Last day of antibiotics thank goodness and I'm going to be soooo ready for 22 Min hard core next week!!

Ab Ripper was really tough too, I hadn't mastered A and B was A plus more moves - OMG ouchy!!!

415 cals in 1 hr 02 mins (inc stretch) Avg HR 125 Bpm.

P90 Speed Sculpt

So a brand new one for me - Speed Sculpt and I enjoyed it. Subbed the band row for pull ups and the Band curls for chin ups and it went really well.
The plank kickbacks are harder than they look - phew! Hoppy squats made my legs scream and I got a real good sweat on.

I really disliked these workouts when I first tried them but now I really like them - just what I need while recovering - Apologies to Tony H!

230 Cals in 38mins Avg Heart Rate 105bpm (Not as accurate as I would think, but its somewhere there)

P90 Sweat A & Ab Ripper A

So I needed to get back to some cardio (not done any for 2 weeks!) but didn't want to go crazy so Sweat A and it was pretty good. Def got me sweating and moving about without killing me. Just what I needed ;)

Chased it with Ab Ripper A and I have to be honest considering its only 8 mins woweeee I couldn't do all the reps for the pain in my abs omg!!!! I went in thinking easy peasy but this little ripper is no joke!!!

Great stuff!

P90 Sculpt C

Still not feeling on top form but feeling better so tried Sculpt C.

More balance stuff in this and I was all over the place. I really hope its my ear infection/antibiotics affecting my balance and me because if not I have got incredibly out of condition real fast!!!

Going to try and my week back on track by doing something everyday and hopefully (only 3 more days of antibiotics) things will start feeling better and more normal because I felt during this workout a little how I felt when I first started working out and I didn't like one bit!

P90 Sculpt B

So I'm feeling a little better but still didn't want to go crazy. So P90 Sculpt B was the one. Nice little workout that got the blood pumping again.

I went little heavy on the bicep curls towards the end and one of the squat moves had my legs cramping!! Enjoyed it!

P90 Sculpt A

Been rough for a few more days so resting trying to get over whatever this bug is. Croaky voice all day yesterday and pretty much no voice at all today!

But was feeling little better and needed to do something and trying to find the balance between something and not too much. So I decided a gentle P90 Sculpt A was worth a try and I really enjoyed it. Nothing too crazy, broke a nice little sweat and a wake up for the major muscle groups so they don't go sleep while I'm mending.