Workout 13/04/2016 – a poorly recorded arm day

Today was a bit of a fail in terms of recording what I did. I was doing (some) unfamiliar exercises, and some that I just plain struggle with with my dodgy shoulders. I was also having a ‘blurry eyes’ morning without my glasses, so I couldn’t even see which weight I was using in the first place!!! Anyway, it was a good workout – the battleropes really challenged me, and I felt them in my lower back. Which probably means they were good for me ­čśŤ

3 sets?:

  • 10 x pull-ups on pull-up machine (unsure of the weight)
  • 12 x ‘face pull’ (on a cable machine with a split rope handle at a high point, pulling down towards face. What’s that called?! Weight unknown) (I just googled it!! It’s called a face pull!!!!)
  • 10 x upright rows on cable machine (15 kg maybe?)

10 sets:

  • 20 seconds of battleropes, 40 seconds break

AMRAP:

  • Overhead tricep┬áextensions on second lowest weight (got to 17 reps)
  • Straight into overhead tricep extensions on lowest weight (got to 12 reps)
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A semi-dislocated shoulder. A step backwards.

stepping backwards

How does it feel to not be able to hold your handbag in your left hand? What is it like to feel that your shoulder may drop out of its socket if you pick up your water bottle?

It feels scary. It feels foreign. It feels unstable, like your shoulder might drop out of your socket. It feel embarrassing, a little humiliating and, most of all, it just feels fucking frustrating.

For two and a half years I have paid $50 twice a week. I have invested in gym gear, for the first time in my life. I have sweated, sworn, ached, felt proud, risked a lot, and trusted my very movement to a personal trainer. I have invested all of this to strengthen my somewhat unstable shoulders to make sure that, unlike my mother from whom I inherited them, I would prevent them from dislocating rather than having to rehab after the fact.

But today, merely half an hour ago, my left shoulder slipped. It didn’t dislocate, to be fair, but it slipped enough to make a popping feeling, to feel my muscles twinge, to leave my left arm feeling vulnerable and helpless. I wasn’t doing anything that I’d classify as risky- I was pulling a rope, bringing a reasonably heavy sled towards me. But I got enthusiastic, sped up, and forgot to brace my shoulder. A reminder that no matter how long I train for, no matter how strong I get or how much I achieve in the gym, my shoulders will always be vulnerable. A reminder that no matter how many times I’ve done a movement, no matter how practiced I am, no movement can ever be routine. I must always be alert, concentrating, aware of every muscle in my back and shoulders- how they’re placed, how they feel, how they’re working.

And now I’m left sitting in my manual car, wondering how the hell I’m going to drive home when my arm feels too vulnerable to pick up even my handbag.

A slightly delayed update

There’s a distinct possibility that I wrote this post on Friday and forgot to hit publish. Oops.

 

I’m 6 kg down. Booyah!! That means I lost 450 grams between Monday night and Thursday night- and I’m really really happy with that. If I can keep that up, I’m going to keep kicking goals in a major way! I think the major factor this week has been an extra high-intensity workout on top of what I normally do. Sure, I ate an icecream sandwich on Tuesday night, but besides that my eating’s been great. Add onto that an extra workout and it seems my body is very very happy.

It really confirms what I’ve known all along, but haven’t been actioning- that changing my diet is a huge contributor to weightloss IF (and only if) I do the right exercise along side it. Every time I add an extra day of exercise my weight drops at a greater rate, so the lesson here is that I really need to keep that up. These new exercise sessions with colleagues at work are going to make it a lot more simple to get my extra high-intensity workout in each week- I don’t go as hard as I might with my PT, but by the same token I also work a lot harder than if I go to the gym by myself.

So, 6 kg down, and another 7 kg (ish) to go ­čÖé

In other news, today I registered for The Stampede, which is an obstacle course/mud run similar to Tough Mudder. I’m registered for the 10 km event, which is a bit scary- I can’t even run an entire 5 km fun run, after all!! But I’m assured by those who have done it before that you don’t run for long patches at all, and you then spend time standing around waiting to have your turn on the challenges/obstacles. Besides which, it’s the obstacles I’m doing it for, not the running! Being able to do those obstacles (or most of them, at least) is really going to be a measure of how far I’ve come since I started with my PT, especially in terms of my dodgy shoulders.

It’s also proof of how far I’ve come mentally in the last 12 months or so. I’ve gone from having very little confidence in my body (for good reason!) to feeling capable and ready to give stuff a shot. I also know where and when to push myself, and how far is too far when it comes to preventing injury in my shoulders.