I was so tired that I slept 9 hrs and 23 minutes last night. I am still not feeling energetic, and my Garmin had me at 30 out of a 100-body battery. It shows lots of stress lines even when sleeping and I think I coughed and moved around a lot. This might seem weird when I mention it, but I have found that the state of the body battery really does go along with the way that I am feeling. Yesterday by evening it was down to 4. I have had it up in the 90's before and I felt great and energetic. I believe there is something to it, it always suggests when I click on it to try to get a nap or some rest through the day. Anyway, I did weights and a good stretch this morning as everything was achy. I am probably showing the effects of sugar overload. I did Ice Chiseled Upper Body, 49 minutes, 124 calories, heart rate 98/125. I then did CDorner Mobility with a chair all over body. This is her new one and I liked it. You do not really sit on the chair except the one leg sit and stand part. Otherwise, you use it for stretches and mobility moves. During the last part, which was a meditation relaxing thing, I used my foam roller on my upper back and trap area, vertically and horizontally. This was 30 minutes, 50 calories. Total time was 79 minutes, 174 calories, 1,122 steps.
Chiseled Upper Body
swinging military press 5# dbs 12 reps, 12 reps
triple dead row/triple upright row/shrug 12# dbs 12 reps each move alternating
windmills 5# dbs dropped to 3's on right shoulder 8 reps each side (I had a hard time holding the weight up with my right shoulder at that angle)
hammer curl/clutch curl 10# dbs 8 reps each side holding at the end
overhead press/overhead extension 8# dbs
forward tilt bent arm lateral raise 8# dbs 12 and 6 reps
rotatiional rows 12# dbs 16 and 16 reps
discus throw 5# dbs 12 reps each side
3 curls 1 press lean back seated 5# dbs
triceps push up with leg lift (managed to get through this
)
rear delt raise with leg extension on mat 5# db 12 reps each side twice
chest fly with leg extension 10# dbs 16 and 12 reps
pullover extensions 5# dbs left and right 16 reps and both 8 reps
bear crawl plank walks Body weight ( I had to tap knee to floor to push off with my right side)
high plank descents Body weight ( I just did kneeling pushups)
High Plank descents wide arm (just push ups for me)
Knee push ups
stretch
Cam, nice work with Penny Upper Body no repeats.
Doreen, nice job with the bike ride and snow shoveling today. One of the ladies said we were supposed to have snow tomorrow, but I do not see it in the forecast. Just freezing temps. I am hoping for no snow.
Jolie, great job on the weights today. I was kind of short on time and had to pick out my workout this morning. I figured I really did not need the cardio as much as strength work. It really is amazing how many muscle groups we use just picking up a dumbbell. I had a surgeon point out to me if front of a mirror how things move when I lift my arms even without weights. Just picking them up for lower body work is felt in my shoulders. That is why I went to bands for a while for legs. My traps are a problem area for sure. That is what I use the foam roller for quite a lot. That and gettng in there with a ball. It is hard to know which tactic works best as I have read and had pt say strengthen the underlying muscles as the traps are taking over all of the work. I am constantly working on that. I have not done accupuncture, but had dry needling along the trap area at my old PT before. I did not notice a difference though. It was only done once and the PT that did it was never there again, so maybe more treatments would have helped.
Debbie, I have always used antibiotic ointment on incisions. My daughter that is a dermatologist has always said she has her patients, and my husband and I, keep the incisions slathered with the ointment. She says it keeps it moist and may slow healing but leaves much less of a scar. Some doctors are different, but she likes her patients to be happy with the look after healing, I am not your doctor though. We slathered my husbands wounds after a motorcycle accident with antibiotic. He healed amazingly well. Ouch!! on smacking your knee. Those mishaps do not help. I slipped on ice chasing my dog and landed on a brick patio when healing from my torn miniscus. I think that was probably one of the reason pain cropped back up. I also tripped chasing the dog in the house and forgot the second step up on our brick floor. I have been doing Chris' second stretch after step a lot because she works a lot on the ankles and calves and then hits the hip flexor and quad area. It helps. 2 weeks, means you are well on your way. Do you have to see the surgeon again?
