NURSING SHOULDER STRAIN

Alright let's start off by describing what happened. Strained my left shoulder, to be more specific the medial deltoid; or the side of the shoulder.

I have been nursing it by doing light TGU's, windmills, overhead holds for time, joint mobility drills, and basic ice/heat therapy. Been a slow and sometimes aggravating process.

I'm used to kicking ass and taking names when I hit my workouts, but sometimes these things happen for a reason. Was I over training? Probably. Not getting enough calories to help recovery? Yes. Not getting adequate rest? Yes

So yes in fact those last two questions fall into the category of over training. What have I learned from this? Something I should have learned when the last time I strained a muscle!

Monday I had a good training day, although shoulder did ache. Cut it shorter than I intended, but better safe than sorry.

Today I felt stronger but still had to cut training by 1 round.

If one thing I have learned, and am still learning, listen to your body. No matter how long you have trained if your body says, "Hold on! Slow down!". We need to listen. Also we all need to get plenty of rest to help recovery. And I understand first hand how life can get too busy. Also get plenty of calories, within your caloric limit unless you are a beast, to also help fuel your body to recover properly.

Till next time,

Train Hard, Live Harder!

But also be smart about it!

MONDAY WORKOUT

Greetings! OK today's workout was great. Kept it simple with a super set routine, followed by KB swing work. This whole workout routine was inspired by Senior RKC Dave Whitley.

A1: Pistol L/R 3reps with 16kg bell
A2: Push ups 15reps

B1: Bent Rows L/R 12reps; 24kg bell
B2: Clean & Press L/R 8reps; 24kg bell

C1: Windmill L/R 5reps; 16kg bell
C2: V-Ups 10reps

3 sets of each super set with 1min. rest

KB swing work consisted of 3o sec. swings, followed by 90 sec. active rest.


Felt good to get back on a routine. But like I said in my last post, it's good to take a break from a structured routine and just play around. This keeps stagnation from setting in, and also gives your body a break from the norm. Also it helps prevent plateaus from occurring so when you go back on a structured routine you'll make new and better gains. But remember that these type of breaks should only be done if you have consistently followed 1 routine for 6 weeks at minimum, or you have followed 2 set routines at 6 weeks apiece.

Until next time,

Train Hard, Live Harder!

Very Happy Belated New Years!

Wow 2009 already! Time sure does fly when your having fun.

Training has been a little stagnate over this holiday season, but I have been able to keep at least 1-2 workouts in. Nothing special just some KB playing, and body weight workouts. Got my first set of Olympic rings to do some workouts with. Been mostly playing around with them. It's good to take a break sometimes and not have a set routine. That way you won't burn out.

But remember the play time workouts still need to be a workout.

I have set my goals for this new year, resolutions in my opinion are crap. How many people do you personally know who kept their resolutions?

Define your goals, get clear and I mean really clear, and write them down. Place a time frame of when you want to achieve them, within reason, then work on a backward time frame.

If you want a good program on setting goals look into anything by Brian Tracy, www.braintracy.com . Has some great products to help you achieve what you want. But just like Pavel says about KB training, from an article in the NY Times, you cannot sit around like a gerbil you have to work!

Till next time,

Train Hard, Live Harder!