[Kamara]

I agree with Clare heavy carb meal pre bed then something easy digestible pre workout

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[Kamara]

Hey
So today was push day I walked Lola trained push and did some routine and skill practice, then had a lovely chilled evening

Today was also check in day I’ve attached pictures cardio up to 35 mins now

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[Kamara]

I’d say personally upper, lower split 1 on 1 off

Like other have said lots of people selling equipment either that or get creative

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[Kamara]

Hey possibly think about shockwave therapy in the near future with lock down is over ????

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[Kamara]

Hey all so today was rest day, I did my cardio this morning then did some admin bits and bobs.

I took Lola on a nice walk by the river to get my steps in and just currently running a bath as my legs are aching like crazy ???? x

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[Kamara]

So today I did food prep then trained legs had a really good leg session! Went for a walk with Lola this evening and took a different root and it was surprisingly scenic and nice ☺️ settled now watching Netflix with the dog ???? x

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[Kamara]

Hi ????
Thanks @louis-moylan for tagging me..
Few things you can do at home if you can’t get treatment –
Heat and cold therapy will help relieve muscle tension and pain.
– apply heat in a morning or prior to stretching/ exercise and during any pain
– Use cold therapy after stretching/exercise
Warm showers and baths may also help on an evening
Any exercise should be low impact whilst there is pain
If pain is more severe water based activity could help
Sleeping –
Use a pillow under your knees to help relieve tension in your back
Or lay on your side with a pillow between your knees this keeps your spine straight and hips balanced.
Are you doing any mobility, stretching or have any rehab plan in place this could really help right now..

_________________________________________

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Thanks for your response – I’ve been trying to gonout in the mornings for abit of a jog/walk to try to help “loosen up” and tbh feels a lot better once I’ve finished, I will try the hot and cold therapy – not tried the cold one, I’ll definitely give that a go
Will also try the pillow between the knees, good idea!
With regards to mobility I try to do as many stretches as my back will allow, not really a rehab plan as such….
I’m a full time delivery driver (40-60 hours a week…) unfortunately sitting down for long periods of time is simply unavoidable as that’s part of my job

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[/quote]
Ahh I see, well try out the hot and cold therapy they work well together!
Keep yourself moving definitely it helps, keep up the stretches and mobility ???????? and as soon as this lockdown is over go see someone but in the meantime doing all this will put you in a good position ????

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[Kamara]

Hi ????
Thanks @louis-moylan for tagging me..

Few things you can do at home if you can’t get treatment –

Heat and cold therapy will help relieve muscle tension and pain.
– apply heat in a morning or prior to stretching/ exercise and during any pain
– Use cold therapy after stretching/exercise

Warm showers and baths may also help on an evening

Any exercise should be low impact whilst there is pain
If pain is more severe water based activity could help

Sleeping –
Use a pillow under your knees to help relieve tension in your back
Or lay on your side with a pillow between your knees this keeps your spine straight and hips balanced.

Are you doing any mobility, stretching or have any rehab plan in place this could really help right now..

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[Kamara]

So there are 3 possibilities mainly from just this info.
Bicep tendinitis – very common and more likely
Tight bicep n pec muscles causing a mall tracking of the tendon in the bicipital groove.
Arthritis if he’s an older gentleman and has lifted / stressed the joint over a long time.
Initial steps would be
Ice several times a day for 20 minutes
Rest completely bar stretching n working in shoulder mobility as this can help alleviate issues
Anti inflammatory- cure cumin 4-800mg daily for a natural option or usual OTC ones.
From my non sports therapist side look into tb500 and bpc 157.

_________________________________________

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Beat me to it haha!

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[Kamara]

So today was rest day, well needed felt tired today, I did my cardio had breakfast and went on a walk with Lola & Jamie to get my steps in and then We’ve food prepped for next few days

We went on another walk this time without the dog she can’t hack all the steps ???????? too much cardio for her and just got settled with a film x

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[Kamara]

Thank you @kamara-graham !! That’s exactly what I’ve been thinking too, but thank you for reminding me ☺️????
Love following along your log daily btw- and I hope you’re safe and healthy throughout all of this ???? x

_________________________________________

@katiecshallbe_

Thankyou sweetie I am, hope you are too❤️

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[Kamara]

Hi mate, sounds and looks like it could be anything from a bicep tendon impingement to a frozen shoulder
Whilst recognising it will be difficult to get the same sort of practitioner advice you would normally be able to get, there’s some ways you can start identifying the issue
@kamara-graham – Does any of this fall into your world?

Hi, it could be a number of things.. does the pain feel like it’s in your shoulder joint? Or scapula? Or is it more bicep?

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[Kamara]

Despite another new low weigh in this morning and feeling like absolute death the last couple days, progress was made in today’s lower session ???? I’m absolutely delighted.
Getting into the flow of my new norm. Is it difficult? Very much so right now. Prepping for a show that more than likely won’t go ahead but I remain hopeful ???? 10 weeks out today.
Feeling like utter crap but damn once I lock into my session the focus and passion is unmatched.
On my hour and a half drive back from the gym right now and just going through what I’m grateful for.
Session went as follows
Lying ham curl x7,x12 (up 1rep)
Safety bar squat x15, 9 (up weight- felt strong)
Paused BB box squat (just below parallel) x13, x12, x20- questioned my sanity on rep 15 ????)
Paused BB glute/hip thrusts x12,11 with 10 sec iso hold on last rep. These were up significantly! 150kg first set, 160kg second set. Absolutely buzzing about this ????
Abductor (cable machine) x21, x18 (up in weight)!
X
Frog pumps to failure with 30kg dB.
Adductor cable machine x20 (up in weight)
Hanging leg raises x2 sets
Calves x3 sets

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@katiecshallbe_

Stay positive ???????? a lot of us are on prep for shows that might not go ahead but it’s never gone to waste if you don’t compete you can see what you look like down know where you need to work on and be able to rebound and push up really well from a good starting point!!

Keep up the good work lady ???????????????? x

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[Kamara]

Hey everyone,

So today was pull day had a really good session, walked Lola to get my steps in. Nipped to the butcher to get my meat for the week.

It was also check in day this morning weighed 64kg this morning weights been abit up and down due to lower activity levels from not working so food has been lowered and cardio now introduced daily 25 mins except leg day – excited to see the changes from now on ???????? and exciting to finally be feeling hungry haha long preps feel so strange not feeling hungry but being on prep feels odd but it’s working I’m remaining full and recovering really well ???? x

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[Kamara]

This is awesome to see! You have to adapt in situations like this that’s how we grow as people ????????

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