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Back from USA and Back to Training (with Video)

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Remembering the Pre-holiday body LOL!

Hi everyone,

After a very long journey, I finally arrived back in Ireland yesterday morning.  I have never been so tired! After spending the early part of the afternoon running errands, I headed to my mum’s to collect my cats. They were very happy to see me … for like 5 seconds! Anyway, I didn’t take offense, because I was happy to see them, and my mum and sister of course :)

Now that I’m back, I am feeling the need to start back into my training regime, but I had to catch myself on yesterday and remember that I need to take care of my SI problems and to continue to train around it until it clears up.

During the last week in the USA I had the chance to finally meet and spend a little time with someone I have only known online.  You all know him pretty well around here because I have referenced his work enough and I give him most of the credit for the advancement of my training.  Bret Contreras and I got to hang out a little, and he was able to advise me on the best course of action to help try and correct my SI Joint problems.  For the next 2 months I plan on implementing a few different exercises and variations of my current exercises to improve my Anterior Pelvic Tilt, which is a huge factor in exacerbating my problem.  In a future post I will explain this all a little more, as I now understand that many others can benefit from these corrective methods too.  I plan to film a short video of me demonstrating these exercises for you.

BC and me

During my time in Phoenix, I also got to hang out with the beautiful Glute-Goddess herself (Kellie Davis). I consider myself very lucky for the chance to meet all these people who I greatly respect.

Today, I was feeling up for training, so I decided to go and do some “hypertrophy-style” training on my Upper Back and Biceps. Bicep training is way harder than it looks btw, so don’t laugh!! ;)

  • First up was 3 sets of Body Weight Chin Ups (7, 7, 7) and then 3 sets Weighted (5kg) (3, 3, 3)
  • Next were Seated Cable Rows: 3 Sets with 39- 45kg x 8-10 reps
  • Next were Prone Dumbbell Rows: 3 Sets with 12.5kg x 10 -12 reps (these were actually quite tough, even with 12.5kg)
  • Next were Cross Body Hammer Curls: 3 Sets with 10kg x 10 reps (KILLER)
  • Next were Seated Machine Preacher Curls: 3 Sets with 15kg x 10 reps (another killer)
  • Finally I did Hammer Bar Curls: 3 Sets with 15kg x 10 reps (My forearms were more pumped than my biceps)

I finished the session with 20 minutes on the Stairmaster (just a steady pace). Then I did some stretches.

Hopefully in the next few days I will be feeling up to a new KB workout, and I will also post my new correctional exercises for you to see.

Remember in the meantime, there are PLENTY of old workout routines here that you can occupy yourselves with. Go back and try to beat your scores and feel proud of your progress :)

Cheers

Marianne

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30 Responses

  1. Melissa says:

    Oh my gosh, you are plenty taller than I am and Brett makes you look tiny! He looks so intimidating :p

    I’m happy you made it back safely, Marianne! xoxoxo

  2. Kellie Davis says:

    Love the Lulu outfit! Such an amazing experience meeting you and I am so glad we got to spend the day together. You are like my soul sista from another mista! Love it!

    Miss you already. xoxo

  3. I just bought those Lulu pants in dark purple! Woop woop! :)
    Welcome home! Hope you had fun and can’t wait for Vegas!

    • Marianne says:

      Thanks Jen! Great minds think alike! I wish I had gone back to buy more stuff. The store was just across the road too, so I was in danger of spending a small fortune there LOL!

      Must buy plenty of Bikinis for Vegas! :D Canny wait!

  4. Mickela says:

    You make it look so easy. I love that photograph of you and Bret, he looks huge next to you.
    I am glad to see your post, it was getting awful quiet around here.

    • Marianne says:

      I know, I was feeling under pressure to get a new post up. I should have another one up soon :) It was amazing to finally meet Bret after all this time – he’s super smart and funny … we had a blast! :D

  5. Olivia says:

    I am following your blog for some time now, and also BC and KD and other GGS members that have their blogs. I’m happy for you that you’ve met them, and one day I want to feel the same after meeting you:)I admire you so much and I want to say many thanks for the work that you do here and share with us:) You are a true inspiration so never give up:) I also do some of your workout( especially the circuits) and each time I realize that you are a very strong woman. I want to know more about your IF plan and if you have an article written on this topic please help me see it( I’ve searched the site already with no results) I want to follow an IF and don’t know witch:) Thank you very much:)

  6. Frances says:

    Hi Marianne,

    Welcome back!! We missed you. I’m looking forward to hearing more about your adventures!!! I totally understand how you feel when your SI flares up. I’ve been injured off and on this year and that restricts my training which is really frustrating.

    Anyway, welcome back!!!

    Frances.

  7. Maria says:

    Marianne,

    Hi. I am glad you enjoyed your time in the states. I was told by my chiro I have a pelvic tilt also. I am looking forward to the corrective exercises.

    Maria

    • Marianne says:

      Well, it’s more of an experiment to see if they help. The suggestions are mostly based on theory, but I am willing to try it if there’s a chance it can help. There’s also a chance it could make matters worse, since I have been managing without these exercises for most of my life, so my body eventually adjusts and settles naturally.

      • Gert says:

        As I consider, see myself as a man with anterior pelvic tilt…. I am suspectable for focussing on articles on the internet/media/personaltrainer-opions. I found a text from an unknown source for me that spreaded the word against the myth of anterior pelvic tilt… I always like to check the opposite opions to check reality !!

        Hope the link works.. Hope you understand that I don’t have any opinion. I’m sure that i have an anterior tilt.. But the consequences or meaning of it for the bimechanics !!!???

        http://www.bettermovement.org/2012/does-anterior-pelvic-tilt-cause-low-back-pain/

  8. Alastriona says:

    What makes something hypertrophy style training?

    • Marianne says:

      You don’t choose all out MAX weights, you work in a slightly higher rep range and really focus on squeezing out each rep. The rep range can be anywhere from 8-10, 12-15. Plus you can put a greater emphasis on isolation exercises, as I did with Biceps! There are different protocols to follow, just as there is in Strength Training, but generally Hypertrophy training puts the muscles under tension for longer. Quite a lot of my strength workouts would overlap into hypertrophy training too, but there is little growth for me, as I do not consume the calories required to build significant muscle mass. It’s just a nice little change :)

  9. tempest sharp says:

    i just had run across kellies blog yesterday, before i even read your post, she looks amazing. Amazingly beautiful. I had never heard you mention her before.

    • Marianne says:

      Yeah, she’s very beautiful (inside and out), and I have mentioned her before, but not in a while. Kellie and I have become good friends over the past year, so it was great to finally meet her :-)

  10. Chanin says:

    So glad to have you back! (even though i am sure it was a wonderful break for you :) I have missed your workout videos :)

  11. Michael David Lopez says:

    Nice “return home” workout. I love the double-pulley rowing machine. Unfortunately, I’ve only found one gym in Maryland (not like I’ve searched the entire state, mind you) that has that machine – Fitness 19 in Elkridge.

    By the way, what do you mean “Remembering the Pre-holiday body LOL!”? Come on now, I know you to be a citadel of female stength and confidence … no way in the world have you lost anything! You look GREAT!

    • Marianne says:

      Thanks Michael … but after not training legs and glute in a week, I feel a little squishy ;)

      • Michael David Lopez says:

        I took a week off, came back and strained my right rear shoulder – ugh – so lost another week. Today at the gym, while doing squats, I felt small, looked thin :-( …so I see where you’re coming from. I need to put on weight …

  12. gryer says:

    It is so wonderful to see you back online! I am so glad you had a great time in the US, but you haven’t told us nearly enough about it. You look great as always, but that picture of you with Bret makes you look so petite next to him!

    ~ Gillian

    • Marianne says:

      Thanks Gillian! I know I have been off the grid for a while – was a little down about not being able to train. Plus with all the extra travel, I was pooped! Bret is a big guy, but that picture does magnify him a little more …but it makes me look nice and petite, which I like ;)

      I only wish I have got the chance to film the training Bret taught me at the time, because it would have made a great video. And for some reason I just didn’t take as many photos this time. Sorry everyone :(

  13. Michele says:

    Aaahhh! You’ve gotten me to check in on Bret’s site often!!! Also, if you are referring to the fact that you have too much anterior pelvic tilt (like sway back – or “bubble butt” as kids called me in elementary school – I too have that problem!!! When doing any single leg squats, deadlifts…etc, I have GOT to tighten my abs and pull my pelvis into a more posterior pelvic tilt or my SI kills! I am very interested in hearing what he shared with you! Lately, my tailbone is sore – didn’t fall on it or anything!!! Oh well…so glad you are safely back and had a great time! Sounds like you made the most of it!
    Looking forward to more workouts!! ;) Michele

    • Marianne says:

      I totally understand what you’re saying Michele, so I am sure that these techniques will help you too.

      Cheers

      • Penny says:

        I too have the sway back and have had lower back issues for a long time; however, I found since doing the KB workouts, it has been better. But I am interested in the techniques you have learned from Bret.
        Hope you feeling better/stronger with every sunrise!
        Penny

        • Marianne says:

          Thank you Penny, you’re so kind :) I find the KBs really helped it at the start. I can’t wait to swing my Kettlebells again :D

          Stay Strong!

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