Richard Gibney's 365 Days of Fitness: Day 277
Day 277 For some reason today I was really tired. The energy levels were really low and although I wouldn't have called my efforts at work today poor, they certainly weren't top notch. I even got a couple extra hours of sleep, so my lethargy seemed extra unusual. Either way I had to plug away.
I managed to find about 35 minutes for my workout today. I was hoping to do something a little harder today, like some intervals of a metabolic circuit, but I just wasn't up to it. On top of being low on energy my heel from the weekend was quite sore today. Jumping or anything high impact was probably best left off the menu today. My go to workout when I'm feeling a little less than 100% tends to be an auxiliary based upper body workout, so to no surprise that's what happened today.
Today's Workout:
Exercise 1: Lateral Db Raises 4 sets / 12 - 15 reps / 60 seconds rest Set 1: 17.5 lbs x 15 Set 2: 20 lbs x 15 Set 3: 25 lbs x 12 (This made my right shoulder a little crankly. I did a little soft tissue smashing during my rest period. Seemed to help quite a bit) Set 4: 20 lbs x 15
Superset 1
Exercise 2: Barbell Overhead Press (Wasn't going to do this but my shoulder felt much better after a little more soft tissue work, so I through it in) 4 sets / 10 - 12 reps / no rest Set 1: 80 lbs x 12 Set 2: 80 lbs x 12 Set 3: 80 lbs x 12 Set 4: 80 lbs x 12
Exercise 3: Dumbbell Bicep Curl 4 sets / 12 - 15 reps / 60 seconds rest Set 1 through 4 - 35lbs x 15
Superset 2
Exercise 4: V-Bar Tricep Pushdowns 4 sets / 12 - 15 reps / no rest Sets 1 through 4 - 135lbs x 15
Exercise 5: Single Arm High Elbow Cable Row 4 sets / 12 reps per side / no rest Sets 1 though 4 - 50lbs x 12 per side
My right shoulder was a little sore as I got started but I managed to work out some of the kinks by doing a little bit of soft tissue work on the my posterior deltoid. Swinging a badminton racquet ineffectively on the weekend had left a mark but I'm pretty sure it will be short lived. My heel on the other hand is being a real pest. It probably would be fine by now but I think walking around in my minimalist shoes with no cushioning is irritating the inflamed tissues around my heel. I'll ice a bit tonight and wear my running shoes tomorrow instead.