Friday, January 15, 2016

Workout J#6: Shoulder ouch! Workokout 68

A good workout -- first as an actual member at the Sport Fit,
pity about my shoulder though. 

If you look at my workout log from Wednesday night closely, picking your way through the atrocious handwriting and rather cramped formatting, you'll see that for the third set of Rolling Side Planks I only did 11 instead of twelve. That is because my right shoulder just wasn't getting with the program on those -- I could feel a sort of clicking (not exactly, more like something bumpy moving over something else bumpy) in it as I was rolling onto that side. Honestly, I probably should have stopped them sooner. (I also only did 10 for the first set, but that was a lapse of memory.)

I didn't have any problem completing my reps with any of the other exercises, but my right shoulder did feel a little funky. Like it wasn't moving as fluidly as the other one. It didn't hurt, really, so I did my thing. Though I did back down a bit on the YLTWI raises because those are really surprisingly hard.

Thursday morning, though, my shoulder was definitely hurty. And had that same "bumps moving over one another" clicky-type feel with some movements, though not others. (Row-type moves were okay, but lateral raise type moves were not, for example.)

Fortunately, I have a few days before I really put stress on that arm, Our next workout is Saturday and that will be the raquetball lesson with the pro at Sport Fit. I'll undoubtedly be using my left arm for the raquet, so I shouldn't put too much strain on my right shoulder. So I really have until Monday evening before I am lifting weights again.

That's five days.

I have great hope that my shoulder will be back to normal by then -- particularly if I manage to sleep on my back rather than on my right side. (Unfortunately, on my right side is how I normally sleep because that's the cuddled-up-to-Patrick side.)

Anyway, ouchsome shoulder aside, it was a very good workout and I really enjoyed it. The Sport Fit's weight room was a little more busy -- lots of trainers working with clients (the trainers wear shirts that say "Personal Trainer" which is how I know this). So maybe it just took a little longer for the Resolutionaries to become apparent there. In any case, even with an obviously greater number of people in the workout rooms, I didn't have the slightest bit of problem logistically or crowd-wise doing everything I wanted to do. So yay!

Wednesday's workout was:
  • Core Stability - 3 x 45 seconds - I'm not totally exactly sure of the time to the second for each of these. I was at a bit of an awkward angle to the clock on the wall and I might have missed by a few seconds more or less. The 15lb kettlebell was really heavy, though, so I might have had a bit of incentive to, umm, read the clock wrong. 
  • Rolling Side Plank - 3 x 10, 12, 11 - As mentioned above, these were a bit of a problem. The first set of ten was because I'd forgotten I was going up to twelve. The last set of 11 was because my right shoulder was just not going to take even one more. And probably shouldn't have been asked to take as many as it did. 
  • Dumbbell Push Press - 3 x 5 - Doing five rep sets of these is much more achievable than doing bigger sets. Good to know, thought I probably won't be doing them again next phase. Unless Travis The Trainer thinks it's something I should be doing. I used a pair of 25lb dumbbells and they were hard. I swear I think I was doing more at that weight at one point and not finding them as difficult as now, though I'm not sure about that. There may be some interaction with the exercises that come before also working my arms and shoulders. 
  • Alternating sets of:
    • Single-leg Deadlifts - 3 x 10, 8, 8 - I used the pair of 25lb dumbbells for this as well. The first set I kind of got in a groove and I think I did 10 rather than 8, but I'm not 100% positive. I was more attentive after that. It's probably a sign that I could have raised the weight, and if I were doing Workout J again, I would. Since I'm not, though, I'm happy with what I did. 
    • Pushups - 3 x 8 - I really do think the benches at Sport Fit are an inch or so lower than the ones at Planet Fitness. Though it's possible I'm just imagining that. In any case, I made my reps and was even able to do most of them pretty fast, so I'm super pleased with these. :D 
  • Alternating sets of:
    • Squats - 3 x 8 - I'm up to a pair of 45lb dumbbells with these and I'm pretty pleased with myself about that. I was able to make my reps with these working fast, which is excellent. I don't think my hands and arms (and shoulders) are up to going up to 50lb weights with these, so I believe if I keep going with these next phase, it's going to have to be a volume increase. Which I was pretty much planning on, so that works out fine. 
    • Standing YTLWI Raises - 3 x 8 - These were so incredibly hard last time that I was really worried about them. Particularly with my shoulder being all clicky and weird. They were still hard but doable this time -- I used a pair of 5lb dumbbells for the first two sets and just bodyweight for the last set. I'm not sure if these are going to continue next time. Pondering that sort of thing is a project for this weekend. 
  • Cardio - No time for Intervals of Insanity, but I did 174 calories in 10 minutes on the treadmill, so I'm pretty chuffed about that. 
I started this post on Thursday morning and am finishing it on Friday. The Friday Update on my right (clicky-weird) shoulder is that it's doing much, much better today. I slept on my left side (rather than my right) and that seems to have made a huge improvement. It feels more or less normal. My muscles are still a little sore from the hard workout though that's improving as normal as well. So yay! I'm going to continue to be gentle with my shoulder for a while, just to make sure it really is better, but I'm far less concerned than I was. 


Our next workout is scheduled for Saturday. We're having a raquetball lesson with the pro at the Sport Fit in the morning, which should be a heap of fun. Goals for the workout are: Don't take a ball (or raquet) to the face and work up a good sweat!

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