Richard Gibney's 365 Days of Fitness: Day 271
Day 271 This morning I went to visit my chiropractor, Helena for some active release. My left shoulder had been bothering me quite a bit during pressing movements at the gym. I had been meaning to get into see her earlier but I just couldn't find the time. My morning opened up so I was able to get into see her at the last minute.
After about 20 minutes of Helena tearing at my shoulders, pecs and lats I felt good as new. It was really painful. I don't typically bruise but I think tomorrow maybe I will have one or two. Either way it was worth it. When I got back to work I decided to test out the shoulder with a chest focused workout.
Today's Workout:
Part 1:
Upper Body Strength
Exercise 1: Db Twisting Chest Press 4 sets / 10 - 12 reps / 60 sec rest Set 1: 45lbs x 12 Set 2: 50lbs x 12 Set 3: 60lbs x 12 Set 4: 60lbs x 12
Exercise 2: Inclined Db Press 3 sets / 10 - 12 reps / 60 sec rest Set 1: 50lbs x 12 Set 2: 50lbs x 12 Set 3: 50lbs x 12
Exercise 3: Db Pull-Over 3 sets / 12 - 15 reps / 60 sec rest Set 1: 60lbs x 15 Set 2: 60lbs x 15 Set 3: 60lbs x 15
Exercise 4: Downward Cable Chest Fly (Keiser Functional Trainer) 3 sets / 15 - 20 reps / 60 sec rest Set 1: 30lbs x 20 Set 2: 30lbs x 20 Set 3: 30lbs x 20
I kept the loads relatively light. My shoulder felt really good but I didn't want to push it to far. The fact that I had my full range of motion back without pain was good enough for me. I'll push the weights a little more next time.
Part 2: Metabolic Conditioning
Spin Bikes: 45 seconds / High Rpm / Gear 20+ / 2 min rest 5 sets
Circuit: 2 rounds no rest
- Jam Ball Slams x 20 (30lbs)
- Burpees x 20
- TRX Body Saw x 10
- Standing Cable Twist x 20 / side (60lbs)
- Rowing Machine: 300 metres
- Push-ups: 30 reps
I joined my group a little later on to sweat it out. The shoulder held up really well. The bike sprints were tough but they didn't crush me. Things are going really well. I've got 94 days left. If I can manage to stay healthy I don't see myself not making it. In the summer with traveling I felt my focused waned a bit but at the moment I feel really dialed in. I'm looking forward to seeing where things go over the next 3 months.