March 14, 2019, Thursday - LIIFT4, wk7, d3: Shoulders and Arms Circuit + Shoulder Care Yoga + TCF.
Today is the third resistance day in the first day of the Shred Phase of this program. The routine is a combo routine of Shoulder and Arms. They were split before with Shoulders getting a whole routine for themselves in weeks 1-6. And Arms were split between Biceps and Triceps on different days. Now, today's targeting looks more like P90X style, but less variety of moves. Since is it a Circuit, Joel takes us through two blocks of Quad-sets. Here is the rundown of the routine set as usual. Each block has four moves done in 3 rounds with a 30 second break between each move. And a 60 second break between blocks:
Block 1
Front Raise - 6.25x2 kgs
Wide Curls - 10x2 kgs
Lateral Raise - 6.25x2 kgs
Triceps Kickbacks - 10x2 kgs
This block was good for me because I think I was able to really keep my form and range of motion all the way through the three rounds. The toughest part was the third round with the 10kgs. I really felt how weak my left arm was. But my triceps feel pretty even. Mostly my biceps are unbalanced with regard to strength. I'm going to have to even that up somehow.
Block 2
Shoulder Press - 17x2 kgs, 12x2 kgs, 12x2 kgs
Hammer Curls - 10x2 kgs
Upright Rows - 14.5x2 kgs - 4x2 kgs, 6.25x2 kgs, 6.25x2 kgs
Skull Crushers - 10x2 kgs
Round 1 started off well with the Shoulder Presses and the Hammer Curls. But around the fourth rep of the Upright Rows, I felt something in my lower left lat pop, or peel away, sort of like a scab peeling away from the skin. It didn't hurt, but it did feel very weird, and then I started to feel pain with the heavy weight on the next rep, so I dropped way down to finish out the set. Then, for the other shoulder exercises, I dropped the weight significantly because I could feel something was off. The Biceps and Triceps moves were okay, but the shoulder moves had to be modified. I was afraid that I had really hurt myself, and like a dope, I continued on with my workout. I figured that my adrenaline would cover the pain and I would be okay. What a gamble!
Burnout Block (Three rounds, 30 seconds each move with 15 second transition break)
Swimmers - 4x2 kgs
Full Biceps Curls - 7.5x2 kgs
Triceps Push-Ups - 30 seconds
The burnout burned me out. I moved slowly watching for any strain on my injured area but there was no issues with it during the burnout. I started on my toes for the Triceps Push-Ups, but I had to go on my knees for the last round. Triceps were on fire and thoroughly burned out at the end.
Core Block
Dumbbell Drivers - 7.5 kgs
Dumbbell Flutter Kicks - 7.5 kgs
If I didn't have my back issues, I would have tried to crunch harder, but I just raised my shoulders off the ground as opposed to raising my upper back off the ground. But it was plenty tough and I bor the burn that was intended.
It was a good workout but I was confused as to why that something in my lower left lat snapped. I didn't go up in weight from the last time I did Upright Rows so I figured everything would be fine, but this time, it wasn't. I was bummed. Right after my shower, I put a hot patch on the area to try and keep the internal inflammation down. Also, I decided to take the rest of the week off to heal and recover. I set my comeback for Sunday Tennis. If all is well, I will be okay to play. If not, I may have to take Sunday off as well. We'll see.
In the end, I burned an okay 721 kcals. I wonder if it would have been higher if I didn't have that injury.
[edit]
March 15, Friday. The pain spread, but it didn't intensify. Looks like it was just a minor pop. Definitely not as sore as I thought I would be the next day. I did have pain in while lying in bed and trying to roll over onto my left side. When driving to work, making a left turn was painful because the muscle I use unconsciously to stabilize my upper body was the one injured so I felt every left turn.
[edit]
March 16, Saturday. Pain is dissipating. I think I'll be okay to play on Sunday if the practice is not rained out.
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