Mutterings of a GrumpasaurusBex

PixieLandGirl · 20 Oct 2013 at 23:08

So on Friday, I decided to man up and see a new physiotherapist for my outer knee pain & it was a much better experience than before ... no tears ... huzzah!

Findings:

Muscular imbalance
Walk is slightly off (I think she said my legs turn in ever so slightly)
IT Band is like concrete
Hyperextension in the legs
Quads are overly tight
Weak hamstrings
Weak glutes
Weak outer hip muscle (can't remember the exact name)
Knee joint itself is all good

So it turns out that my quads are activating before they will let my hamstrings or glutes do any of the work. Similarly when I DL my lower back muscles are doing more work than they probably should be doing.

I've been given some exercises to try and help get things on the mend but the physoi lady does recon that with the state the muscles are in at the moment it's going to take some time.

I've now got a foam roller (ouchy) and 5 floor/stretching exercises to work on. Plus I've been advised that DLs are probably the best thing for me right now & I should try to do them (unweighted if needed) twice a week. Once standard DLs & the other Romanian DLs.

It's good to know finally what is causing the pain & have something to work on to correct it. The in-balance could have manifested a long time ago, but with only really getting active this year it's only now become apparent.

mrthingyx · 21 Oct 2013 at 06:12

Awesome - somebody else has found a decent physio! :cool:

I love it when they recommend lifting weights for rehab! Buy a hockey ball, too!

Get to it! Olympic lifting is also good!

MoNkeE · 21 Oct 2013 at 10:24

IT bands are frequently neglected, my missus can't believe how tight mine are, and generally how knotted my entire body is...... The joys of a sports therapist as a girlfriend

PixieLandGirl · 9 Jan 2014 at 13:45

I've been neglecting my log but I thought I'd try to get back to it. I'd generally stuck to just the PT two times a week but the diet had sort of died on it's feet for the last couple of months of 2013. Nothing too crazy, I put on a couple of lbs and then stayed at that weight ... but of course Christmas hit and I gained another 4lbs

. I realized that the recommended food plan from my PT just was too difficult for me to stick to because I'm such a fussy eater. It meant that I hated nearly every meal and was forcing myself to eat things that I don't particularly like and it proved to be something I couldn't maintain.

2nd Jan hit and I decided I do the thing I hate the most and start logging my food to try and check what carbs, fat and protein I was intaking. I then failed to log for 3 days and gave myself a kick in the rear and truly started on the 6th.

2nd Jan → 9th Jan = -5lbs

Training 8th Jan
I did this as a complex with a 90sec break in between sets.

Warm-Up sets/reps
• DL - 1 x 5 @ 30kg
• OHP - 1 x 5 @ 15kg
• GM - 1 x 5 @ 15kg

Lifts
• DL - 5 x 3 @ 65kg
• OHP - 5 x 5 @ 20kg
• GM - 5 x 5 @ 20kg

MoNkeE · 9 Jan 2014 at 13:51

In for food diary details.

mrthingyx · 9 Jan 2014 at 13:51

Cool!

One of the things I've noticed about eating regimes is that different things work for different people: I tried carb back-loading last year and - whilst the idea behind it is fun, it's an absolute nightmare (stuffing one's face with carbs after training)... so eventually I just took what I knew, took what I liked and mixed it with whatever worked for me, and made nice with that.

So, the key thing is really: are you looking/feeling the way you want? If so? Awesome!

Are you still doing the Olympic lifting?

Delvis · 9 Jan 2014 at 14:04

EDIT: nvm

PixieLandGirl · 9 Jan 2014 at 15:25

I used a macro calc to determine the values that I can use for a guide to aid in making sure I'm eating the right balance of things for a slow cut. Which I'll tweak each week as needed based on my weigh in.

6th Jan
• Cals - target + 7
• Protein - target + 22
• Carbs - target - 28
• Fat - target

7th Jan
• Cals - target + 18
• Protein - target + 2
• Carbs - target + 3
• Fat - target + 4

8th Jan
• Cals - target - 261
• Protein - target - 22
• Carbs - target - 23
• Fat - target - 16

Example 8th Jan

Meal 1
• Cellucor Shake - 2 scoop
— Was running super late after an awful night of not being able to sleep very well.

Meal 2
• Tuna /w a twist - Tomato & Herb
• Ryvita original x2

Meal 3
• Sirloin beef stir-fry
• Chinese style stir-fry bowl
• Soy (low salt)
• Chilli flakes, garlic & beef stock
• Olive oil
• Medium egg noodles - 1 portion

Meal 4
• Protein cake/cookie
— Cellucor
— Hazelnut milk
— Fat free yogurt
— Baking powder
— Vanilla extract

Meal 5
• Tuna /w a twist - Tomato & Herb

I placed my order with the local butcher which I can pick up tomorrow which means I can get chicken back on the menu.

mrthingyx said:
Cool!Are you still doing the Olympic lifting?

I'm not at the moment it was only a 5 week class. Whilst I really enjoyed starting to learn the techniques, I need to focus on the weight loss as my primary goal and once that is achieved move focus to strength & potentially pick up the Olympic lifting again.

Delvis said:
One wonders if my back now hurts because of this.....

Any info on the stuff your doing to rectify? Or is it all in the post at the top?

Delvis · 9 Jan 2014 at 15:30

I appear to have read two posts incorrectly, ignore me

PixieLandGirl · 9 Jan 2014 at 15:32

Delvis said:
I appear to have read two posts incorrectly, ignore me

That's ok then .. I thought I was losing the plot again!

Delvis · 9 Jan 2014 at 15:34

No no, just me as usual.

I read 'good to know what is causing the pain' and 'my lower back hurts' from two posts and figured they related because i'm a douche.

PixieLandGirl · 9 Jan 2014 at 15:38

Ahhh I see. Easy mistake to make

mrthingyx · 9 Jan 2014 at 15:42

PixieLandGirl said:
I'm not at the moment it was only a 5 week class. Whilst I really enjoyed starting to learn the techniques, I need to focus on the weight loss as my primary goal and once that is achieved move focus to strength & potentially pick up the Olympic lifting again.

What is this heresey? Olympic lifts are awesome for weightloss! :mad:

PixieLandGirl · 9 Jan 2014 at 15:44

mrthingyx said:
What is this heresey? Olympic lifts are awesome for weightloss!

Ha! But I need more hours in the day .. and possibly more money for classes.

mrthingyx · 9 Jan 2014 at 15:45

PixieLandGirl said:
Ha! But I need more hours in the day .. and possibly more money for classes.

Yeah - the last bit does indeed suck. No idea why such a basic sport costs so much to actually take part in. :confused:

PixieLandGirl · 13 Jan 2014 at 22:40

First PT session of the year completed. My weaker shoulder felt like something made of lead at the end but it's eased up again now.

10 reps of each with a min break in between the 3 sets.
OHP, into BOR, into upright row and finishing with DLs.

Then onto bicep curls, reverse grip curls and finishing on upright rows.

Finishing the session with weighted punches, upward weighted punches (I can't recall the name used for this) and then t-bars (weights behind the head and extend arms outward until parallel with the ground).

As it was the first session back it was also weigh in day and the PT was surprised to see that I was down from the last weigh in before Christmas.

mrthingyx · 14 Jan 2014 at 06:12

Upright rows? With a bar? :mad:

NOT good for your shoulder. Swap them out for front raises or face pulls... or at least swap the bar out for dumbells...

MoNkeE · 14 Jan 2014 at 11:06

Always thought the upright row was to stimulate the traps, so shrugs would be the best to swap it for.

Delvis · 14 Jan 2014 at 11:34

MoNkeE said:
Always thought the upright row was to stimulate the traps, so shrugs would be the best to swap it for.

People genrally add it in for 'shoulders'

Either way it's cack.

mrthingyx · 14 Jan 2014 at 11:57

MoNkeE said:
Always thought the upright row was to stimulate the traps, so shrugs would be the best to swap it for.

You're right, but swapping one duff exercise for another is still duff.

Do Olympic shrugs if anything... you know how to do them!