#elisweights

So I had the toughest physical therapy session so far yesterday. It was only the third, so I’m sure it will get rough.

I had about half an hour of electrical stimulation, then a deep massage thing on my pec and it wasn’t painful? Just really uncomfortable. I ended up curling my knees nearly to my chest and having a manic laughter episode. He then did some rubbing with a plastic thingy, and that was fine. Overall, about an hour.

My gym closed this week, so I haven’t really worked out much. This morning, I went up for another rooftop workout and it was cool. I’m guessing I’ll have to do at least a couple rounds of every item on the list, but only did one today. Funnily (not really), my right hip popped super loudly during my lateral leg raises, when I was reaching my ankle with my hand. Still hurts a bit actually.

My favorite butt exercise right here: single leg bridges.

Here’s my full routine for today, although not in the right order:

Warm up:

Leg raises

-alternating frontal (bent knees)

-alternating lateral (bent knees)

-lying knee tucks

Burpees

Lateral squat walk

Side kickthroughs

Arm circles

-forward

-backward

Panther shoulder taps

Hell raises

Workout:

Lateral downward chop

Step back twists

Cross bridge (couldn’t really get this one to work)

Pullthroughs (pretty cool)

Drop squats

Moving deadlifts (back, side, front, crossed) (awkward af)

Sliding side lunge with shoulder press (wasn’t sliding, just a regular side lunge)

Alternating diagonal shoulder flyes

Front raise with barbell

Steering wheels

I used 10lb dumbbells, 5lb dumbbells, 40 and 60lb pulley with rope, and that’s about it I think; some moves were on the floor, others were on a bench, and then the actual pulley.

So i wanted to compete in bikini. Like, the whole reason I certified myself as a personal trainer was that I wanted the ins to bodybuilding. I was talking to my PT yesterday and he was like, oh this girl got XYZ to sponsor her. And I’m like damn, maybe I could slide into a few people’s DMs.

I did a rooftop workout today before going off to physical therapy.

Upper body workout today.

I ended up ditching the HST for now. I’m not supposed to be doing hypertrophic training anyway, so I figured I might as well have some fun with functional training until then.

My PT says 15 reps is the minimum I should strive for, without reaching failure. I basically begged him for that because I HATE doing more than 15 reps. 30 reps on any exercise are basically a nightmare for me. So, for that, I’m staying at about 65% capacity.

Today was biceps, back, and quads:

2x15 with 25lb plates Hammer for back alternated with

Ez bar Prone bicep curls with ez bar

2x15 Ez bar with 15lb plates Inclined rows on bench alternated with

15lb dumbbell alternating Hammer curls with isometric contraction

1x15 1x8 1x15 Inverted rows on smith machine alternating prone and supine grip

2x15 Bulgarian split squats

2x15 dynamic sumo squats

2x15 inner leg raises with 5lb plate

2x15 lunges with 20lb pulley

It already happened before that my shoulder popped at a time of ridiculous stress, and now it popped a couple weeks ago. Just got the MRI done today.

I’ve been crazy emotional and just getting through so much. I’m starting to think that there might be more to my shoulder than my shoulder. But then I know science and shit.

I skipped today’s workout because I was at the MRI place all day, and I did today’s session yesterday knowing that that would happen. So there’s that.

Or, you know, I spent another day finding an excuse to procrastinate. I literally didn’t do shit today. I adjusted like 2 inches of elastic on one piece. I really seriously need to work. It’s ridiculous that I’m complaining of my business not doing well while I spend the day napping. Ugh.

Also, my throat is being ridiculous. Over a couple of weeks since it started hurting, cooled off, and then started again.

My wotd was pretty cool: i did days 1 and 2 of round 2 of my micro cycle, which are QaBB and HcCT. here’s a breakdown:

QaBB

Press 2x15 with 290lb alternated with

Pulse lunges 2x15 seconds

Diamond kicks substituted with adductor machine 2x15 with 120lb alternated with

Sumo squats with 2x15 70lb

Roman bench rows 2x15 with 35lb plate alternated with

Close grip low rows 2x15 with 50lb

Hammer curls 2x15 (alternating arms) with 15lb in isometric/eccentric contraction (starting point is elbow flexed instead of hanging) alternated with

Bar curls 2x15 with prone grip and ez bar (no plates)

HcCT

Prone leg curls 2x15 with 50lb

Deadlift 2x15 with ez bar and 35lb plates (ended up doing 1x15 and 1x10)

Calf raises (3 angles) 2x30 (10 on each angle working inwards)

Push ups 2x15 alternated with

Tricep extensions on pulley 2x15 with 40lb

Pullovers 2x15 with 20lb

Inclined chest press 2x15 on machine with 10lb plates

I skipped cardio today and did some halfass stretching.

I’m getting an MRI tomorrow and going to my physical therapist for the first time. He was one of the teachers from my certification. I’m excited to see him again. He knows about my shoulder since the class, where he gently pulled my arm out of place to talk about overly lax joints.