Yesterday, I left work a little bit late (come ON D, wtf!). I was able to do my shoulder stretch and 1 set of core. Than I went to Jodi's yoga class.
Today, I went for a jog in the morning. Was going to do my stretches in the evening at home.
Tomorrow, I have just a jog planned and a bunch of housekeeping. Might just hang back and do some reading or try to visit the city.
Friday, April 24, 2015
Thursday, April 23, 2015
Rehab 2 + 165.6
Yesterday, I did not go jogging, nor did I do it today. I did not do my 5 stretches. Not good!
I realize that 5 stretches is a total overkill. I think 3 stretches and some shoulder ROM exercises are much better.
So, today, I am going to leave work at 5 and do the shoulder/wrist stretches and core at MC.
Tomorrow, Friday, I am going to jog to Rockaway and do my shoulder/wrist stretches at home.
Elsewhere, I am 165.6 lbs this morning. Psyched!
I realize that 5 stretches is a total overkill. I think 3 stretches and some shoulder ROM exercises are much better.
So, today, I am going to leave work at 5 and do the shoulder/wrist stretches and core at MC.
Tomorrow, Friday, I am going to jog to Rockaway and do my shoulder/wrist stretches at home.
Elsewhere, I am 165.6 lbs this morning. Psyched!
Wednesday, April 22, 2015
Rehab 1
Yesterday, I managed to do all 5 wrist/elbow stretches and went jogging after work. It got dark and drizzly, so I skipped jogging from Mori point to home on the beach; I went on the road instead. Went to sleep at 10pm as planned.
Today, got up at 5:30am and went to the gym. I stretched hips, climbed 5 min and did 3 sets of hollows and supermans. I skipped hand stand, most curls, and pull up exercises. Still feeling sore in my elbow and shoulder. Have done 2 wrist stretches so far.
Tomorrow is a rest day. Go jogging at 8 am and do yoga at 6:30pm. Ron showed me some shoulder exercises. I will do them before yoga.
Taking Friday and Saturday off too.
Today, got up at 5:30am and went to the gym. I stretched hips, climbed 5 min and did 3 sets of hollows and supermans. I skipped hand stand, most curls, and pull up exercises. Still feeling sore in my elbow and shoulder. Have done 2 wrist stretches so far.
Tomorrow is a rest day. Go jogging at 8 am and do yoga at 6:30pm. Ron showed me some shoulder exercises. I will do them before yoga.
Taking Friday and Saturday off too.
Tuesday, April 21, 2015
Tendonitis Rehab
Recovering from the right elbow tendonitis, I have stopped most exercises except cardio, which cast me into feeling blue. Today, I have decided to fight back with a rehab program: rest by itself is not enough to recover quickly. To accelerate the recovery, I am starting Progressive Rehab.
During rehab, I am going to:
1. Keep up the blog daily, summarizing the previous day workout and planning for the next day.
2. (at least this week) do wrist, finger, and elbow stretches 5 times a day around 8,11,2,5,8 o'clock. Add arm kneading and arm aid. After rehab, I am going to do those before (lightly) and after every workout/climbing session, religiously.
3. Jog every day.
4. Manage weight: no bread, no cheese, 2-3 small meals (at least 1 salad), snacking, no food after 8, go to sleep early. Goal 160 lbs by the end of May. 1 lb/week.
5. Keep up the regular workout stretches, substituting power phase with core, hand stand training, opposing muscle ex., hip and shoulder stretches (Range Of Motion).
6. Start ARC and rope climbing on giant holds (1 time this week).
7. Apply ice 1-2 hours after workout.
Analysis: this is a general overuse episode. This means I am pushing hard, but not smart. From now on, I am going to do all the stretches around the workout (see above) and apply ice after every workout. Also, after I climb hard outside, I will make sure I take at least 2-3 days of rest.
The key is LISTEN TO YOUR BODY and TAKE ACTION.
Yesterday was a stressful day, since I am trying to share the house with a neighbor. I did not go jogging as the weather was especially windy and cold.
Today, I am going for a jog after work. I will try to read a little, but go to bed before 10 pm.
Tomorrow, I am going to get up at 5, stretch, and be at the gym by 6:30am. A light ARC (5 min), stretches (including wrists), opposing muscle work, and core. Jog in the evening.
During rehab, I am going to:
1. Keep up the blog daily, summarizing the previous day workout and planning for the next day.
2. (at least this week) do wrist, finger, and elbow stretches 5 times a day around 8,11,2,5,8 o'clock. Add arm kneading and arm aid. After rehab, I am going to do those before (lightly) and after every workout/climbing session, religiously.
3. Jog every day.
4. Manage weight: no bread, no cheese, 2-3 small meals (at least 1 salad), snacking, no food after 8, go to sleep early. Goal 160 lbs by the end of May. 1 lb/week.
5. Keep up the regular workout stretches, substituting power phase with core, hand stand training, opposing muscle ex., hip and shoulder stretches (Range Of Motion).
6. Start ARC and rope climbing on giant holds (1 time this week).
7. Apply ice 1-2 hours after workout.
Analysis: this is a general overuse episode. This means I am pushing hard, but not smart. From now on, I am going to do all the stretches around the workout (see above) and apply ice after every workout. Also, after I climb hard outside, I will make sure I take at least 2-3 days of rest.
The key is LISTEN TO YOUR BODY and TAKE ACTION.
Yesterday was a stressful day, since I am trying to share the house with a neighbor. I did not go jogging as the weather was especially windy and cold.
Today, I am going for a jog after work. I will try to read a little, but go to bed before 10 pm.
Tomorrow, I am going to get up at 5, stretch, and be at the gym by 6:30am. A light ARC (5 min), stretches (including wrists), opposing muscle work, and core. Jog in the evening.
Monday, April 20, 2015
167.0
Oh well, it happened to me too. I am pretty sure I got tendonitis in my right elbow. While I have had the episodes of it before, my elbow recovered back after a week of rest. It has been 11 days of rest, and I still feel some pain. If before it was on the outside (tennis elbow), now it's in the medial part too (golfer's elbow).
What can you do? Gotta see a PT. Expensive and next appointment is only available on July 1st!
I am going to start with stretching wrists and massaging arms 5 times a day.
I will modify my training routine such that I have at most 1 hard training session if I am climbing outside on the weekends around the week.
Elsewhere, my weight is hovering at the same level. Will try to step up cardio: jog tonight and every day of the week. Also, going to yoga on Tuesday and Thursday. Reducing the load on the joints is another reason to get below 160 lbs.
What can you do? Gotta see a PT. Expensive and next appointment is only available on July 1st!
I am going to start with stretching wrists and massaging arms 5 times a day.
I will modify my training routine such that I have at most 1 hard training session if I am climbing outside on the weekends around the week.
Elsewhere, my weight is hovering at the same level. Will try to step up cardio: jog tonight and every day of the week. Also, going to yoga on Tuesday and Thursday. Reducing the load on the joints is another reason to get below 160 lbs.
Friday, April 17, 2015
167.4
167.4 this morning. Up and down again, but that is familiar. Hoping for more down.
Last night I misbehaved drinking a smoothie instead of going to sleep early. Felt hungry after the run.
No running this morning due to meetings. Leaving work early to go pick up my car and got to Yosemite.
Last night I misbehaved drinking a smoothie instead of going to sleep early. Felt hungry after the run.
No running this morning due to meetings. Leaving work early to go pick up my car and got to Yosemite.
Thursday, April 16, 2015
166.4 and resting
This morning I was 166.4.
Still resting my elbow in prep for the power phase.
On the downside, I am getting low on energy and very lazy. Pull up yourself, Dima!
Going for a jog after work today. 5am jog before work tomorrow and Half Dome hike on Saturday.
Will go check out my elbow and LB grounds at Dogpatch on Sunday after the garage sale.
Still resting my elbow in prep for the power phase.
On the downside, I am getting low on energy and very lazy. Pull up yourself, Dima!
Going for a jog after work today. 5am jog before work tomorrow and Half Dome hike on Saturday.
Will go check out my elbow and LB grounds at Dogpatch on Sunday after the garage sale.
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