JJ_Sungirl

Hey Romanaz,

Just celebrating Valentines Day..."old couple style"...hehehe, staying home, having Pizza Hut, wine and movies. Later we are going to play some Wii! I will workout tomorrow before work, doing shoulders. I will have to drink a lot of water to get rid of the carb bloat and alcohol dehydration.

Have a Happy Valentines day, friends

romanaz

haha nice! I ended up not taking any of my girls out (I'm working on like 3 right now) but I did end up talking to (via AIM and facebook) this one chick for a long time last night. Interesting I know :-D

enjoy the wine 0.o

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dbflgirl

So what movie(s) did you end up watching? Or did you....

JJ_Sungirl

Well, actually we didn't get around to it..hehehe

On to other news:

I have to go see a physio because I think I really wrenched my shoulder last sunday doing my bench. I won't be doing shoulders today, needless to say. I have to wait until payday to get an appointment. Until then, I will just be doing some stationary biking.

NewSpawn

hope u r shoulder gets better...whatta ya mean...and i quote... "u didn't get around to it...hehehe" unquote.

JJ_Sungirl

Oh you know what I mean

So, in following up with my shoulder injury….I can’t get in to see a physio until Tuesday. So, until then I am periodically icing it and not lifting. I am a cardio bunny for now. Ackkk. Maybe it will do me some good. Anyhoo, did 30 minutes of elliptical before work. I will continue to do cross training and jogging until I have the go ahead to start lifting again….and even at that I think I will stick to functional training…boxing, core, plyometrics, balance and lighter lifting. It seems to be more conducive to my current lifestyle right now…doing lots of yoga, doing cardio drills at school etc.

pammiejoe6

bummer about the shoulder hun...thats the worst pain! ugh! i hope it gets to feeling better very soon!

hugs!

dbflgirl

Haha - I was reading too fast and thought that whatever prevented you from watching the movie was responsible for your shoulder injury!

Hope it feels better soon.

JJ_Sungirl

Well, yesteday, I managed to get into the physio early, thank gawd. Here's the diagnosis: I impinged my shoulder joint benching too heavy, that is what is causing the pain. I have a type one sprain. Here is article on it, if you care to read up...

Acromio Clavicular Joint Sprain (AC Joint Sprain) | Shoulder | Injury A to Z | PhysioRoom.com: Sports Injury Shop, News & Advice

Upon initial examination, the physio, also found that I have a very small acromial space and tight pec minor causing me to have somewhat rounded shoulders. This not the first time I have been diagnosed with tight pec minor, but it is the first time, I have been shown how to properly stretch it. For the past while I have been doing exercises to strengthen my rhomboids, at the recommendation of my RMT. My physio said I need to strengthen my lower traps, not necessarily my rhomboids. He gave me an exercise to do this also.

At one point he applied ultrasound technology to my AC joint to stimulate the growth of fibroblasts (fibrous tissue connecting the joints) to help heal the injury. So, in conclusion, I have to stretch my pec minor and stengthen my lower traps to avoid further impingement injuries. That's it in a nutshell, so remember you guys, don't lift too heavy or go beyond a 90 degree angle on your bench or you risk impingement to your AC joint!

JJ_Sungirl

Today’s workout: Heavy legs…the last one before I begin functional and sport training next week. (Wt/reps)

Leg press machine: 135/10, 150/8, 150/8
Leg extension machine: 75/15, 90/8, 90/8
~Superset with~
Leg curl Machine: 75/15, 90/8, 90/8
Hack Squats: no wt, just sled 15 reps, wt ???
on these numbers, sled is not included, just plates: 70/8, 90/8
Plate loaded leg press, sled not included, just plates:
200/8, 200/8, 200/8

PWO cardio: none yet, maybe on break, a quick run
PWO shake: 2 scoops, no fruit today

So as soon as my shoulder gets better, I will start boxing workouts again..consisting of mainly bandwork, medicine ball work, lighter DB exercises: 10-20 lbs and bodyweight exercises, pushups, planks etc…:box: Momma said knock you out!

For lower body, I will most likely be doing squats, lunges, lateral plyometric work, balance and agility drills. I will also start sprinting down at the local track next Friday AM. I will alternate upper and lower body days for about 8 weeks. After that, I will see where I am in my strength, endurance and muscularity and adjust as needed. Laterz, musclefolks

P.S. Thanks to all of you that stopped in to wish me well on my shoulder injury. Love y'all!

dbflgirl

Hahaha - and you say my workouts are heavy. Sigh. I knew you were just being nice and these numbers prove it. I'd love to put 90 on the hack, or 200 on the sled. Good job here!

pammiejoe6

whooooo jj youre gonna knock em dead once this sprain heals up!

hugs!

JJ_Sungirl

Thanks Pammiepies *hugs* I need all the support I can get right now.

Having an injury like this triggers depression for me. I have been feeling sorts crappy the last few days because my sprain is not getting any better. Ideally, I should be resting the injury site, but I can not get out of teaching my lo impact and yoga classes. I have obligations that prevent me from taking time off. I am even typing with one hand because it twinges if I move my right arm across my torso (horizontal abduction). Frig!

Anyways, I am still watching my meal plans, I have taken to having my carbs earlier in the day and more protein and veggies at night. I am keeping some eggs and cheese strings on hand to snack on rather than my usual "bird seed-like" granola bars. I have done cardio a couple of times... perhaps if I do more I will perk up as bit. Okay, gotta go this is uncomfortable. Night night.

pammiejoe6

drag that youre feeling so sore but dont let it get to you hunny......itll heal and youll be back to it! no worries!~

dbflgirl

Hope you heal up fast.

JJ_Sungirl

Anatomical misquote ...its actually horizontal adduction for all you biomechanics and anatomy buffs (I checked my textbook). Arghh...you see this is why I am in school....

Anyhoo, today is just like the others...no relief yet. I have, however, managed to give away one of my yoga classes. This should help with the healing process, having longer periods in between teaching sessions.

Thanks again to Pammie and dbflgirl for stopping in to wish me cheerfulness. Its nice to see y'all (you see Pammie, I'm still a Texan at heart).

Today, I have decided to pick myself up, dust myself off and get back to it. I will be doing some cardio ( I haven't done any since sunday), then maybe some body wt. leggie exercises...leg lifts, lunges, squats, etc. because I still can't hold DB's in hand without the shoulder getting inflamed. I can't wait for this to be healed up. I haven't been able to play Wii boxing because of this and boxing is the best game in the world! Okay, gotta run and get changed for my workout. Ciao to all you beautiful folks.

A.FreeRadical

Get better soon, JJ.

*

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