Year 2 week 4: Workout Compendium


look snakes and ladders!

Yep, I am sticking with compendium for now…it is the implicit promise of Snakes and Ladders that seals the appeal πŸ™‚

That said, there were no snakes or ladders involved in this weeks exercise adventures…

There was Insanity and a surprise (and unfortunate) trip to an Osteopath which left me worse off than when I started!

I will start at the start (I am not sure it is possible to start anywhere else actually…once you start there, it becomes the start regardless of chronology…)


AM: 1.2km walk
PM: Insanity Pure Cardio + Cardio abs

yeay willow


AM: PT which included quite a lot of strength and lifting work, including:

  • Cleans and good morning s with the 20kg Olympic bar
  • Bent over rowsΒ 5@ 40kg (woohoo PB)
  • deadlifts 2 x 3 @ 70kg
  • Squats 5 @ 40 kg, 5 @ 50 kg, 5 @ 60 kg (woooohoooo new PB by 10kg!!)

It also included some boxing in the corm of long combos
and the discovery that my lingering slightly annoying bicep injury was hurting a little when I attempted overhead presses…

PM:Β Insanity Cardio Power and Resistance

Remember last week when I complained about my lack of organisation which led to me having to squeeze my in sanity workout between getting in from work and going out to dancing…


the same thing happened again…
PM: Insanity Pure CArdio + Cardio Abs
Dancing out at the local pub where I did fewer dances than I would at practice, but they were harder because they were in kit πŸ™‚ they were:
Earth Mother, Our Henry, Foul Mouth Cat, Witch Hunt, Thor’s Hammer, Fanny Frail, Triskele


Thursday was the day I accidentally had an Osteopathy appointment…

I know what you are thinking…how can you have Β an osteopathy appointment by accident…well…it was like this…
I booked an appointment at the same place I normally see Sophie the Sports therapist, but she has stopped doing treatments there so I saw a new person…who I assumed was a sports therapist. Half way through a very painful session involving a lot of elbows sticking into me Β and some surprise acupuncture, I was told I was having osteopathy…

I don’t think this sort of thing should be sprung on you without warning!!

After all that…I was hopeful that I would feel better, even though I was extremely achy…

but I still managed to do

Insanity Cardio Recovery.


Friday was the day I woke up and found that I could hardy move my arm and by the evening, the mildly annoying pain that only stopped me doing overhead presses had metamorphosised into such extreme pain that I could hardly move my arm without crying!!
This pain got worse during the day, so as luck would have it…I managed a 3km walk so I still got my exercise in.
I didn’t manage insanity though, I could barely move my arm!


The pain in my arm was less severe than Friday…which was pleasing and I managed to get hold of Sophie the sports therapist who has agreed to treat me πŸ˜€
I also managed somehow to do a modified version of Insanity Pure Cardio.
I couldn’t do burpees because of my arm but substituted power squat jumps instead…


click for source

not technically sunday, but It was the same story πŸ™‚

Sunday was dance day…
Mythago were dancing at a summer event at our local National Trust property… Wakehurst Place
My arm was slightly better again, and I didn’t want to pull out at the last minute so I went, and I danced, and I couldn’t move my arm very well but I survived!
I danced:
Witch Hunt, Standing Stones (x2) Triskelle, Summerland, Maiden Castle, Star of the County Down, Broomstick.

And that was last week, I feel like I copped out on exercise towards the end of the week, but I also know that I had no choice.
I am really annoyed that my arm is now worse than it was when I started!! Hopefully it will get sorted this week!


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About Sam Catchpole

Exercisaholic, Photographer, Artist, Writer, Engineer, Morris Dancer, General Obsessive...

25 responses to “Year 2 week 4: Workout Compendium”

  1. whackyrach says :

    I love your willow gift


  2. NancyTex says :

    Oh no…that sucks about your arm. 😦 Hopefully Sophie gets you sorted out soon. And yay on the PBs with lifting this week!!


    • Ice_Badger says :

      I hope she does too! I am so annoyed!! I was so pleased with 60kg squats! it surprised me that I could do that much mind you!!


      • NancyTex says :

        I’m wondering how my one full week hiatus from StrongLifts will bode for my squats. I was at ~50kg when I did my last session over a week ago. I’m afraid to get back to it now. πŸ˜‰

        On the other hand, if I don’t do 3 sessions between today and Friday, then I’m out of luck until August 9th (Vegas trip followed by NYC trip, starting this Friday night). Hmmph…may have to go to gym. Maybe. So much to bloody do with the house stuff… GAH!


      • Ice_Badger says :

        You will probably find that you don’t have to drop down, or if you d it won’t be far, you are using a lot of muscles doing house stuff so you will probably maintain the strength… πŸ™‚


      • NancyTex says :

        What I *thought* was just going to be a simple reno of two bathrooms and then the outsourcing of the painting of the entire house has now spawned into some crazy mutant plan to do more, more, more …in the name of realizing maximum return with a higher listing price. Hard to know where to draw the line. But the good news, as you point out, is that I’m getting a decent workout in at home each day just with the work here. I can’t believe how many steps I put in yesterday, even before my intentional evening exercise-walk. Crazy!


      • Ice_Badger says :

        It is crazy how things like that spiral! I am relishing the bit if non-decorating time I have while the builders finish but after that we will have to do a whole house clean and complete decorate! Including tiling in the utility rio on and replacing the fireplace…we have been putting off a lot until after the loft is finished!


      • NancyTex says :

        My advice: set a budget and track all your expenses in a spreadsheet. I made Ed do that for us. Otherwise my “spend $10 to make an extra $100” plan might wind up a spend $100 to make an extra $100… hardly worth the effort. πŸ™‚


      • Ice_Badger says :

        Yes! I can completely see that being worth it! We already have one for the loft conversion, we can just keep it going for the rest of the decorating πŸ™‚
        It is slightly different as we are not really planning to move in the near future mind you


      • NancyTex says :

        Totally different. I’m working in the frame of mind of looks super high end but didn’t cost that much mode. πŸ™‚ If I were staying here I would be more inclined to go for real quality versus glitz. πŸ™‚


      • Ice_Badger says :

        Yes exactly! We did our last house up to sell and it was a case of do the things that will look good for the sale and just polish the rest!
        Here we are going for salvage and things that work well with the age if the house, it seems to be expensive which means it is going to be a slow process!!


      • NancyTex says :

        Take your time! It’s so worth it if you’re in it for the long haul. I’ve loved every invite of our 14+ years in this home and am glad for the big investments we made (kitchen and pool/landscaping). I can’t wait to see what you do with yours!


      • Ice_Badger says :

        πŸ™‚ it is exciting! I can’t wait for the loft to be ready! We are going to take out time because we are more or less replacing all our furniture!


  3. Helen says :

    Woot, go you with your new PB! I hope your arm gets sorted soon, that sounds horrible 😦
    A friend of my boyfriend saw you guys dance at Tewkesbury, she said you were great fun to watch (and non-traditional, which I think is a compliment!)
    Awesome Willow gif, by the way!


    • Ice_Badger says :

      wooo! it is always good to find people (or people who know people) who have seen us dance πŸ™‚
      I am glad she liked us πŸ˜€

      My arm is better than it was, I am really hoping Sophie will fix it tomorrow…needless to say I am not returning to the osteopath!!


      • Helen says :

        I thought it was exciting, I’m sad that way!

        I hope she does, I can’t believe an osteopath broke you!


      • Ice_Badger says :

        I thought it was exciting too πŸ™‚ I love things like that!!

        I can’t either…everything I have read about oseopathy since doesn’t mention horrible horrible pain when people stick elbows in you repeatedly (but that might just be because I am very tight). the elbows thing wouldn’t have been a problem if my arm didn’t get worse…
        I can’t imagine that getting worse a valid part of it healing…


  4. Expat Eye says :

    What a shame about the osteopath! Hope you feel better soon! A friend of mine here who’d lived in the States for a long time recently went to a Latvian chiropractor. He said ‘Pah, forget everything those crazy Americans have told you – you need to soak a towel in vodka and put that on your back’. She didn’t go back πŸ™‚


  5. freebutfun says :

    I get a bad conscience just looking at your week… I’ll get back to it when my holidays, month of solo parenting and the hot summer days are over πŸ˜‰

    Hope your arm gets better!


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