The Strength Test Project: Easy Swimming

Today I got back in the water for the first time in almost two years.  Even though my shoulder hurt to swim, it felt so nice to get back into the water.
Also did some shoulder work and pull ups and pushups.  No handstand work yet, but some great functional stretching.

The Strength Test Project: Starting to Get my Groove Back

Today I had a success story: I was doing full pull ups without pain.  My shoulder isn't 100%, but it's very quickly getting there.  I also did some pushups and worked with my shoulder rehab sequence.  In addition, I also did a nice 20 minute run, with a few speed runs and two 100 meters sprints.  It felt very good to be working hard again.  Tomorrow, I'm going to give the weights a (very gentle) go.
On another note, I'm learning a lot more about my body, such as the tightness I tend to get in my upper trapezius.

The Strength Test Workout: Recovery and Healing

Ok, so I know I haven't been able to work out much.  This is because during filming this weekend for my new web series, I injured my shoulder attempting to execute a move.  Check out the video below and see if you can figure out what happened:

Ow!

In case you didn't figure it out, I hurt my shoulder.  Tweaked the rotator cuff I believe.  Even still, with the injured shoulder, I forged ahead, and did a lot of cool stuff, including this:

Check out my legs!

Afterwards, I started feeling a lot of pain and discomfort, specifically when I raised my shoulder.  A lot of tension as well.  This tells me that my body was trying to protect me.  It did a very good job too, as my injury seems to have almost been healed (famous last words).

But during these past couple of days, I've had some time to reflect on what I've learned as a result of my injuries.  My first significant injury that really affected me was when I was 17, and developed chronic tendonitis in both of my shoulders from swimmers. Tendonitis is when your tendons become enflamed due to overuse or stress.  Now I've had tendonitis from track and cross country, but I asked my doctor "ok, so I'll be ok right?"  His response: "no; you will have this for the rest of your life.  If you don't keep your shoulders strong, it's going to come back."

Something in me clicked.  For the first time, I understood that I wasn't invincible.  I was human, made of flesh and bone, and that I had to take care of myself.  

I started to understand the human body more, started to explore what worked best for my body.  From dance to swimming to yoga and Reiki, I absorbed everything I could find about the human body.  It probably led to me wanting to become a personal trainer and nutritionist.  

But what I learned the most about my body is this: that our bodies are so smart.  Whether you believe in Creationism or Evolution, our bodies are designed to protect us, to keep us alive.  When we receive a cut, our body creates millions of different kinds of cells to make sure that that cut doesn't harm us further.  We have a complex survival system that, when threatened, allows us extra strength to either run away at blinding speed, or fight for those we love.

Our bodies are smart.  That's why I've been able to do the things I can do.  I know ultimately when to push my body, and when to back off.  This week, my shoulder has some inflammation; my right trapezius and neck muscles are tense from making sure my shoulder didn't dislocate; and my lattisimus dorsi is very sore.  

I've altered my shoulder rehab routine, and a friend of mine is going to help supplement my workout routine with circus/gymnastic style workouts, because these guys are insanely strong, flexible, and have fantastic endurance.  

Thanks body for protecting me.

The Strength Test Project Day 5: Strength sans Cardio *Sad Face*

Friday is here!  And I have the longest work day ever!!!
...Actually not really.  But it is long.  As such though, I have a slightly quicker workout to do.  Which means: no cardio, sadly.  Don't worry though, I'm sure I'll get it in this weekend.
Here's the workout I did today.  It's a repeat of Tuesday's, but I decided to throw in front squats as well, which are a very lovely variation on back squats because the bar is on the front side of your body as opposed to...well, the back.  I've adjusted some of the weights, but overall it remains consistent.
Check it out:

• Bench Press (165) and Plyometric Pushup: 3 sets of 5 and 10; 2 sets of 3 and 5
• Barbell Curls (70) and Hang Cleans (135): 3 sets of 5 and 5; 2 sets of 3 and 3
• Weighted Dips (27.5) and Floor Wipers (175): 3 sets of 5
• Dumbbell Curls (35) and Triceps Pulldown (115): 3 sets of 5
• Squats (185): 3 sets of 5
• Knee Tuck Jumps: 2 sets of 30 seconds
• Skater Plyo: 2 sets of 30 seconds

Yes, I did my upper body circuit:

• Chin Ups: 5 sets: 9/8/9/8/9
• Incline Pushups with Handles: 25/25/25/25/25
• Handstand Pushups: 2/2/2/2/2

And I did my abdominal workout too!:

• Hanging Leg Raise x 7, Hanging Knee Raise x 5
• Hanging Leg Raise x 1, Clockwork Leg Raise x 4, Hanging Leg Raise x 1, Hanging Knee Raise x 5
• Hanging Leg Raise x 7, Hanging Knee Raise x 5
• Twisting Knee Raise x 4, Hanging Knee Raise x 5
• Twisting Knee Raise x 4, Hanging Knee Raise x 5

Happy Friday everyone!  I'm off to New York to work on a new project. Stay tuned!

Strength Test Project Day 4: Spinning and Revisiting my Weights

Ok, so today was another scorcher, although not as hot as it was yesterday.  I decided to do some very easy swimming (which consisted of teaching a 6-year-old that the deep end of a pool isn't scary).
In addition, I did another spinning class!  I'll admit, I may be starting to enjoy this whole spinning thing.    It was an endurance class, so it was about maintaining an aerobic pace (about 65-75% of your maximum effort).
In addition, I did my upper body bodyweight circuit:

• Chin Ups: 5 sets: 9/8/9/8/9
• Incline Pushups with Handles: 25/25/25/25/25
• Handstand Pushups: 2/2/2/2/2

And I did my workout from Monday.  Since I've done it before, I decided to up the weight on a few of the exercises, but for the most part kept everything the same.  New weights are highlighted and italicized.  I also decided to add shrug rolls in addition to the power shrugs.  This sequence meant that I started with power shrugs; then I did forward shoulder rolls with the weights; then I switched directions.  The goal is to always go through the maximum range of motion:

• Handstand Pushups and Repetition Jerks (100 pounds): 3 sets of 5; 2 sets of 3
• Weighted Chin Ups (27.5 pounds) and High Pulls (85 pounds): 3 sets of 5; 2 sets of 3
• Power Shrug/Shrug Rolls (55 pound dumbbells) and Thrusters (35 pounds): 3 sets of 5
• Lat Pulldown (120 pounds) and Single Arm Dumbbell Row (60 pounds): 3 sets of 5
• Deadlift (185 pounds) and Straight Leg Deadlift (115 pounds): 3 sets of 5
• Split Jump: 2 sets of 30 seconds
• Gunther Hops: 2 sets of 30 seconds

After another hot day, I deserve a break.  Nighty-night; got to get my rest and recover.

The Strength Test Project Day 3: Hot Day

Ok, today was a scorcher where I was.  And as Wednesday was my "recovery day" (I use that term loosely), I gave myself a nice and easy 20 minute run in the 95 degree, 95% humidity air.  For someone who doesn't function well in the humidity, this may have not been a smart idea (hooray accelerated metabolisms!).
In addition, I did my upper body bodyweight workout:

• Chin Ups: 5 sets: 9/8/9/8/9
• Incline Pushups with Handles: 25/25/25/25/25
• Handstand Pushups: 2/2/2/2/2

And my abdominal workout:

• Hanging Leg Raise x 7, Hanging Knee Raise x 5
• Hanging Leg Raise x 1, Clockwork Leg Raise x 4, Hanging Leg Raise x 1, Hanging Knee Raise x 5
• Hanging Leg Raise x 7, Hanging Knee Raise x 5
• Twisting Knee Raise x 4, Hanging Knee Raise x 5
• Twisting Knee Raise x 4, Hanging Knee Raise x 5

Now if you'll excuse me, I'm going to pass out now and hopefully cool off.

The Strength Test Project, Day 2: I Try Spinning

Ok, so here we go with the next installment!  Today I started with a spinning class.  Now let it be said: I do not enjoy classes.  I never have.  But if there's any class that I've tried that I like, it's spinning.  And we did a series of intervals, something called hills and valley; we did 3 sets of 3 minute hard intervals followed by 2 minutes of recovery; then we flip-flopped, doing 3 sets of 2 minute hard intervals followed by 3 minutes of recovery.  All in all, a lot of fun.
After my spinning class, I enjoyed a lovely little workout like this:

• Bench Press (165) and Plyometric Pushup: 3 sets of 5 and 10; 2 sets of 3 and 5
• Barbell Curls (65) and Hang Cleans (135): 3 sets of 5 and 5; 2 sets of 3 and 3
• Weighted Dips (27.5) and Floor Wipers (175): 3 sets of 5
• Dumbbell Curls (35) and Triceps Pulldown (115): 3 sets of 5
• Squats (185): 3 sets of 5
• Knee Tuck Jumps: 2 sets of 30 seconds
• Skater Plyo: 2 sets of 30 seconds

And also, I did my upper body circuit:

• Chin Ups: 5 sets: 9/8/9/8/9
• Incline Pushups with Handles: 25/25/25/25/25
• Handstand Pushups: 2/2/2/2/2

Well, that's all.  Until tomorrow!  I'm off to relax my muscles, and gear up for tomorrow.