Long Leg Day

I would just like to mention that today’s leg day was written down a lot harder than what I got finished within 3 hours. I know it seems like a long day, but that includes the breaks, because this week is all heavy lifting, which means longer rest periods. I don’t ever plan on being at a gym for more than 1 hour, but since training for powerlifting, I have been inside a gym no less than 2 hours .. which probably is normal depending on your fitness level and your workouts. I know many days I have a cardio and lift that (so take that into consideration) most lifters don’t like doing their cardio on the same days as lifting. I am an odd ball and so far have been able to handle it. I will also mention that some days I have a gym partner (now); I guess that is what happens when you make new friends at the gym, they then decide it would be cool to lift with you and thank goodness she lifts just as much or heavier than me.. so it hasn’t been bad at all, considering I am usually a lone wolf when I workout and I liked it. Many times my workout sets or reps get cut because she wants to shorten the gym period but very rarely will I be doing that because we have different goals in mind and I need to focus on my overall goal  to put it lightly. Regardless, it has been nice to have a gym partner every once in a while to keep me motivated and help spot me. 

 
 
  • barbell back squat: 

 

  • 75% of 90% of my 1-RM: 3 x 5, 135 lb
  • 85% of 90% of my 1-RM: 3 x 3, 155 lb
  • 95% of my 90% of my 1-RM: 3 x 1, 170 lb
  • 95% of my true 1-RM (singles): 3 x 1, 190 lb

 

  • Jump squats: 2 x 25-30 seconds
  • leg press: 5 x 20, 208 lb
  • DB goblet squats: 3 x 15, 25 lb
  • Barbell front squats: 3 x 10, 6, 12, 95 lb, 55 lb

P.S I also implemented foam rolling and stretching along with my warm up in the beginning of my workout — yay 🙂

 

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Hamstring Strain (injury/injury prevention)

I hope you know where your hamstrings are located, because today we will be talking about “pulling a hamstring” — (Pst, just in case you don’t know where your hamstrings are, look at the above picture). This particular injury is more common than you think, especially among runners and people who lift improperly- and those with imbalances. Think of it as a big OUCH! you definitely feel it; but don’t take my word for it, ask anyone who has experienced one.  I’d like to be the one to give you some inner insight on the matter and possible share some fun tips, advice, and prepare you for what is possible – but I always recommend talking with a medical doctor for more support and answers and of course for help with any injury (they are the professionals) – lol. 

 

What is a hamstring strain you ask?

A tear that occurs in one of the hamstring muscles – range from mild to very severe. 

 

How do I know I am experiencing this?

Trust me when I say, YOU WILL FEEL IT, YOU WILL KNOW WHEN IT HAPPENS! with that being said, normally there is a sharp pain at the back of the thigh. If it is more severe, you might notice some swelling or bruising in that area as well. 

 

I don’t want this to happen to you, so.. 

Pay particular attention to your exercises and how you are doing them

 

when stretching, stretch properly

 

When sprinting.. well.. you are a taking a chance because it tends to happen to runners. But don’t allow this to keep you from running! 

 

Treatment please:

 
  • Protection, ice, compression, elevation and rest
  • cold therapy and compression wraps should be used immediately and applied for 10-15 minutes and repeat it every hour for the 1st day. 
  • compression bandage and thigh supports are helpful to reduce swelling and help with the internal bleeding
  • After the initial acute stage, you have a choice to use hot and cold alternating between the two.
  • Using a foam roller will be helpful
  • Professional therapist can perform massages on the area
  • rehab may be necessary if more severe from a physical therapist

In all honesty this isn’t an injury you want to obtain and if it does happen, it isn’t the end of the world, but it might hurt a whole lot. Just for kicks, who has “pulled a hamstring” muscle before? how long did it take for yours to heal? I would love to hear everyone’s answers in the comment box & do me a favor.. 

 

Share, like, comment and follow! Thanks!

 

Fitness WonderWoman,

Shay-lon xo

Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, buALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon

 
 

Phase Two: Six week to shreds. Week One, Day Two

Warm up:

 
  • 2-3 minutes, step up with knee raise

Workout:

  • Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
  • Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
  • Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
  • Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
  • Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
  • Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
  • Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
  • Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place between each set

Fitness Wonderwoman,

Shay-lon xo

ACL Tear (Injury)

When it comes to injuries… I am sure most if not all of you have heard of an ACL tear. If you are not completely sure of what an ACL tear is, then you have come to right place because I plan on explaining it. 

 

First comes First.. What is an ACL tear? 

 
  • A torn anterior cruciate ligament in the knee. 

How does one tear their ACL?

  • Most prominent in sporting activities
  • It can occur when your foot is planted on the ground and force strikes it while your leg is straight or slightly bent
  • It can occur when changing direction rapidly
  • or when landing from a jump

Oh yeah, you remember now.. athletes who have torn their ACL end up gone for the majority of the season, right?

  • Yes, this is quite correct. Considering it will usually end in surgery and takes a while for recovery.

Common Sports in which we see ACL Tears?

  • Basketball, football, soccer & tennis 

Common signs that you might have an ACL Tear? 

  • Swelling, possible popping sound, unable to bend knee, weak leg muscles 
  • Although everyone is different will sometimes show different signs (more or less)

What is recovery time during an ACL tear?

  • They say typically 6-9 months .. but again this could be estimated up or down

For more information about a torn ACL, please check this website out:  http://orthoinfo.aaos.org/topic.cfm?topic=a00549

 

Let me know in the comments if any of you have experiences a Torn ACL, and what it was like for you. As always share, like and follow. For more injuries to be aware of, click: here

 

Oh and specialist (Doctors, Physical therapist, etc) please feel free to leave any comments or helpful tips. 

 

Your Fitness Blogger,

Shay-lon xxo

 

My Gym Workout – VERY light leg day

Good day bloggers,

 

Today’s workout was a very light leg day workout, I didn’t want to overtrain my body and it needed somewhat of a rest without resting inactively, so I did a light workout for my legs (didn’t lift as heavy) so hopefully that will help with my legs so they don’t get to the point of injury. If there is one thing I have learned about training, it is don’t overwork yourself ALL the time, know when to lighten shit up and do less, because it is better to lift little weights than to get injured and not lift at all. I know we have to workout hard and strong most days (the majority of us) but it is okay to lighten up the weights or the amount of reps if you need to. I do this more often than some of you may think.  We don’t have to “go hard or go home” all the time.

 

Workout Session:

 
  • Smith machine squats: 3 x 6, 105 lb, 125 lb , 155 lb
  • Leg extension machine: 4 x 12, 70 lb 
  • leg curl machine: 4 x 12, 2 x 50 lb, 2 x 70 lb
  • leg press: 4 x 12, 180 lb
  • hip abduction machine: 3 x 15, 110 lb
  • DB swings: 4 x 12, 20 lb
  • Push ups: 20 reps
 

Personal training: Helping a Friend Day 13

personal-trainer-3

Today we decided to do interval training on the treadmill today to see how well he does with it, and to challenge is mind and body. After the workout, I could tell he was worn out, he had difficulties with it, but we will continue to work on it. Although he forgot my instructions and ended up doing more than what I asked for, so I have to take that into account as well. Tomorrow we will be doing the same workout, this time I hope he pays better attention. Since today was botched, tomorrow we will do a “redo” of the exact workout. He continues to do well with the planks, says the 3rd set is the hardest. Just so others know, I perform all these workouts with him while monitoring him, I usually come in earlier by a hour, do my workout, he comes in and I spend another hour working out with him. A total of 2 hours at the gym in the morning, and you bet I feel the soreness afterwards, LOL.

Warmup:

Dynamic stretching:

  • Leg swings (10 reps each leg)
  • Walking knee to chest
  • buttkicks
Workout session:
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
  • treadmill:  8 minutes, 4.2 speed, no incline
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
  • Treadmill: 8 minutes, 4.2 speed, no incline
  • Treadmill: 8 minutes, 4.0 speed, 3.0 incline
Core Exercise:
  • Planks- 3 sets of 1:14
Cool down:
  • Walk 2 laps inside the gym
We didn’t have time for the static stretching because he has other obligations when he leaves on Monday’s but he turned in his paperwork to show his eating habits, and sleep regimen. I haven’t yet looked at them, but I will soon today or this week at some point. I want to go over with him a plan so he gets on track with his nutrition, but that will have to wait for now. 
Also, the interview that I have set for Saturday, I will have to post-pone because I have an urgent situation for Saturday, so forgive me, but I will reschedule it and have it done hopefully next weekend sometime, I will keep everyone up to date. 
Today is #MotivationMonday, so be looking forward to my Youtube video and motivational post today! 
Your fitness blogger,
Shay-lon xoxo