A-day with a run

I finished last week strong with a double day on the 23rd (A and B) and another B-day on Christmas Eve.  I kept the streak alive, today, getting in an A along with some abs, stretching and a 5 miler.  Not a lot else to report, but I've been sleeping with less pain the last couple nights so I will take that as a positive sign, at least.

Thanks for reading!

Shoulder Rehab

So it turns out that I have shoulder impingement...in both shoulders!  My wife's uncle is a PT and has shown me the ways back to a healthy shoulder, primarily through strength training.  I'm on a two day rotation with one day off per week - A-day and B-day, as I refer to it.  I'm about 9 days in and thought it time to report on the workouts:

A-day consists of the following
Dumbbell shrugs, 2 sets of 20
Dumbbell bent rows, 2 sets of 20
Back flies, 2 sets of 20
Push-ups to overextend, 2 sets of 20
Laying rotation lift, 2 sets of 20
Bench dips, 2 sets of 20
Stim and ice

B-day consists of the following (almost all cords)
Reverse flies, 2 sets of 20
Depression shrugs, 2 sets of 20
Downward backhand, 2 sets of 20
Downward chest flies, 2 sets of 20
Upward backhand, 2 sets of 20
Upward chest flies, 2 sets of 20
Front lat pull down, 2 sets of 20
Outward rotations, 2 sets of 20
Inward rotations, 2 sets of 20
Stim and ice

The focus is to hit the rotator muscles and increase strength as much as possible.  I'm feeling positive results thus far but get weighed down by mundane tasks that can't go away, and are slowing my recovery...like carrying my beautiful daughters!  Since I won't ever stop carrying the little ones, the road to recovery may be longer than expected, but I'm sure I'll get there.

Not sure if anyone ever reads this, but it reminds me to get my lifts in!

Merry almost-Christmas!

Full body day

Saturday	12/10/2011
Lift	Weight	Reps
Bench (light - shoulder!)	45	50
	45	50
	45	50
	45	50
Deadlift combo	165	20
	165	20
	255	14
	255	16
Calf raises	135	30
	135	30
	135	30
	135	30
Shoulder raises	15	30
	15	30
Abs	60	100
CoC (T)	105	70
Day's total		53700

Deadlift

Tuesday	12/6/2011
Lift	Weight	Reps
Deadlift (combo)	100	30
	120	26
	140	24
	155	22
	170	20
CoC	T	40
	1.5	30
Abs (various)	60	80
Full stretch 10 min	n/a	Y
Day's total		33000

Staying light, but trying to keep going.  The goal for the year is to crack 5 million pounds, and I'm so close that I'd hate to miss it after all this work, this year, just because of some injuries!

Thanks for reading!

This past week

I've been taking it pretty easy, giving myself a chance to heal up.  In addition to the shoulder, I pulled something in my elbow and broke a toe recently, so I seem to be slowly falling apart!  I did have a light squat/deadlift workout last Tuesday - nothing really worth reporting.  Today I hit the bike for a bit due to my toe, then got in some abs and stretching, too.

Hoping to be back and at 'em soon!