Count Down the Days

Miss you too, but we will see each other soon :) Until then, count down the days!

Ok, first thing's first: How to do a very basic shotgun. Sadly, you just won't be able to get the leverage on your hip to make this super effective, but that's something you can look forward to when you come back to DC!

Step 1. Lay Supine (face up, just in case you forgot haha)
Step 2. Plant your left foot into the ground
Step 3. Raise right knee to abdominal level (90 degrees into the right hip) and place hand firmly on the knee
Step 4. Push the knee up as hard as you can into the hand and resist equally with the right hand. Iso contraction here. Meanwhile, dig the Left foot into the ground.
Step 5. Relax for a few seconds and repeat.
Step 6. Rinse and repeat once more.
Step 7. Bridge! (3x)
Step 8. Repeat if necessary

Like I mentioned, it may not be super effective, but if you can somehow generate enough force, you may pop your hip slightly and that would provide a little comfort. Also, this is good if you start or continue to feel "stuck" in your range of movement. It should instantly give you a little more range. Try it and tell me how it goes :)

I felt super weak today and my workout reflected it. My DB Chest Press fell short in weight and even with less weight, I still struggled! Super sad. I kind of half assed my workout again so I have nothing to contribute to this blog today in terms of what I did. Honestly, it was such a strange workout that I do not even remember everything that I did and what the weight was. All I know is that I maxxed out at 85# DB and I could only muster up 6 reps for 2 sets. I was shooting for the 90s again but no luck. I can haz sads today. Hopefully next week will bring some more luck, fingers crossed. I know that days like these are bound to happen, but I still felt really weak and unsuccessful. Oh well I suppose.

Omar said I was super humble today (he was talking about weight lifting lol) and mentioned that most people in the gym should get scared when I lift near them because I am so much smaller than them, but I still put up more or equal weight, meanwhile remaining humble by not flaunting it around and still accepting advice. Megan agreed and both of them said that pound for pound, I am among the strongest if not the strongest. That put a smile on my face, especially after an unsuccessful lift. I can always count on Omar to tell me what he sees and be honest about it so his comment lightened up my spirits. With my newly kindled spirit, I worked with Omar for a set of cleans. He cleans 225! I loaded a bar to 135 and my first attempt of 3 reps failed miserably. I could only get the bar chest level, but I simply was not able to get under it. He gave me some tips of what he saw and we both agreed it was just in my head. Round 2 was more fruitful. Although I was able to get under it, the clean was not as fluid and ....clean....see what I did there? Stupid I know, but I had to haha. You love it so it cool anyways. I won't count today as a success in the cleans either, but it certainly builds confidence and it shows me how to make progressions so that I can actually clean that weight. Work in progress!

How do your Anterior Tibs feel these days? I am only curious because now that you are biking to class, they hopefully aren't bothering you as much.

Muscle of the Day
Tibialis Anterior

Origin: Lateral Condyle of the Tibia
Insertion: First Metatarsal (First Bone behind the big toe via tendon)
Functions: Inversion and Dorsiflexion of the foot

Good call on not doing back and chest. Your poor little shoulders will have to work so hard for both of those in one day. Do cardio and take it easy please! If you end up doing it, which I am 30% sure you may, tell me how it goes!

Also, have you gotten a chance to try the protein?!

Lots of sidebars in today's post for me, my b.