...how you handle these setbacks is directly linked to your success.
It's Tuesday morning. Nothing really special about today. I am feeling great! Ready to see if I can hit a really challenging leg/kettle bell day for the first time in two weeks. Two weeks ago tomorrow, I jammed my AC joint (layman's terms: it's the bony spot directly on the top of the shoulder). It's been an interesting last two weeks of working out; no yoga, no bells, no anything that puts pressure on the joint...no fun. I have been improvising and actually, having fun! Plus it is not affecting the cycling class that I am taking so not all is bad. With that being said, I was ready to really LIFT today. Pick up the bells, maybe hit some dead lifts...really get intimate with the iron again. Enter the cold blustery windchill of Chicago, IL. (Que ominous music). I was exiting my car and rounding it to grab my bag from the passenger side. As I looked down I saw a very large "patch" of ice...more like a small river...so I took the necessary precautions as any one in my shoes would do. I did my best to step around it. With bag in hand all was seemingly going successfully till my foot hit what appeared to be a safe spot on the pavement. Just kidding! It was black ice! With in milliseconds I was on the pavement. It all happened so fast yet I felt as though I were in slow motion. My whole left side took the brunt of the fall. The elbow and the knee have some interesting looking bruises to show for it. As I walked towards the gym entrance, gathering my pride as I went, I realized that the fall may have impacted my left (currently uninjured) shoulder. Upon further inspection, a series of range of motion self tests and ice on the elbow, I concluded that the left shoulder was fine. The knee was also in working order. Oh happy day! Now where does that put me for today's workout? Let's rewind to last Wednesday's leg session that had to be done with out holding anything above my waist...I managed to overload and fry my legs in a very effective sort of fashion. I figured "What the hey? I can go for round 2 and see if I can out do myself." And so I did....
Last Wednesday:
Body weight squats with mini d-ball between the knees 100 reps-brutal on the quads and butt
Wearing a 20lb weight vest:
Step Ups to a 16' box holding 12lb dumbbells alternating steps for 20 reps
Forward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 10 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 10 reps
Lateral walking in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without weight vest:
On a gravity training system machine I did jumps for 1 minute on 1 minute off for 4 sets
Whew!
Today:
Wearing a 20lb weight vest:
Squats with mini d-ball between the knees 100 reps-just the warm-up :)
Step Ups to a 16' box holding 15lb dumbbells alternating steps for 20 reps
Backward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 12 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 12 reps
Lateral shuffle in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without the vest:
Double Kettle bell swings with 12kg 20 reps on 20 seconds rest ...burned out after 3 sets :)
This morning I experienced one small set back for my training, and took one giant leap towards keeping my self on my plan.
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