Lifting: NROLA, Phase 1, Workout B2

In which my left shoulder and left wrist derail some of the lifts… *le sigh*

Dynamic Warmup

#x – Exercise / sets / reps/time / weight / rest
1 – Anti-rotation static hold / 2 / 30s/side / 10lbs / 60s
2 – Elevated plank / 10 / 10s / – / 60s
3 – Elevated side plank / *

4a – Dumbbell single-leg Romanian deadlift / 2 / 12/leg / 20lbs/25lbs / 60s
4b – Dumbbell alternating shoulder press / 2 / 12/arm / 15lbs / 60s

5a – Overhead Squat / **
5b – Cable kneeling pulldown / 2 / 12 / 35lbs / 60s

* left shoulder could not support me (and I just realized I actually was doing it un-elevated anyway).
** left wrist could not handle the angle needed to grip the bar. Then I tried it with dumbbells held straight overhead (palms facing inward), and it couldn’t hold anything. (I should have just done air squats; realized that now.)

Lifting: NROLA, Phase 1, Workout A2

Dynamic Warmup

#x – Exercise / sets / reps/time / weight / rest

1a – Plank / 2 / 60s / – / 60s
1b – Side Plank / 2/side / 30s / – / 60s

2a – Split Squat* / 2 / 12/leg / 15db / 60s
2b – Inverted Row** / 2 / 12 / – / 60s

3a – Romanian Deadlift / 2 / 12 / 60lbs*** / 60s
3b – pushups**** / 2 / 12 / – / 60s

* The only step I have is 1 ft., and it’s really uncomfortable. So first leg was on the step, second leg was on the ground; second set, first leg was on the ground, then second leg was on the treadmill (brilliant!), which is in the other room.
** Elbow hated these.
*** on a standard 6′ bar (~17lbs).
**** Elbow and wrist and shoulder hated these.

Kill all the things!

Milky spore is successfully deployed over my entire yard. Spent last night and this morning walking four feet (5 foot-lengths, for me), sliding a teaspoon of powder into the grass, and repeating. And then spraying water on the powder, which probably has my neighbors thinking I’m nuts since the grass is already way too high. (Hopefully it will get cut on Sunday.) I also learned that 1) I have a rather large yard and 2) I can’t walk in a straight line.

I also vacuumed out the garage, removing all the squished spiders that were freaking my brother out and even finding one more large one that tried to scurry away. *shudder*

And I managed to wrench my left (newly-injured) elbow and shoulder something awful during both of the above activities. Had to ice it when I came in.

Yay, fun night off. :/

Morning Class

I’ve skipped both morning classes earlier this week, so decided I ought to drag myself out there today. My joints were not happy about having to move so early, though I ignored them and went anyway. But, hurting and tired, so I told myself I would just play defense today. Also told myself I would stick my hand in my belt to roll. Promptly forgot both of those things. *le sigh* I did at least remember to tap early to attacks on the injured elbow/shoulder.

Short warmup. Bear crawls hate me all over right now. Then partnered up for some rolling. With Brandon, Alvin, and Ray.

Then drilling was a scissor/elevator combo sweep from guard for if they post one leg. Drilled with Trey and Brandon. More rolling. Andrew, Alvin, and Brandon.

Then went home and checked the weather. Supposed to be very cold, windy, and maybe rainy this weekend, so decided to continue working on the yard since this morning was still and not too cold. Got in to work after lunch. Good thing I did that work this morning, as the wind has picked up and the temperature has plummeted.

Thursday, June 2, 2011

Class started with rolling. With Adam and Will. Then drilling: armbar from the back. Drilled with Adam. Rolling again, Trey and Guillaume.

Somewhere in the drilling, Justin was showing Adam something and using my left arm for a practice dummy, and my right shoulder did a little pinch/pop thing and the arm went numb. It came back online quickly so I didn’t think anything of it and continued class. But by the time I got home, my neck and shoulder on that side had seized up. (See, if I just hadn’t stopped, it wouldn’t have seized up, right? 😉 ) Ice & Ibuprofen were dispatched, but did little. Repeated I&I this morning, and still not much improvement and so, since I kind of need that arm for the whole work thing, I went to see Dr. Tom. He worked on it and said it’s all sorts of inflamed, so it’ll hurt for a while longer. (Though at least now I can turn my head further and move the neck and shoulder independently from each other.) More ice & ibuprofen — and rest — is the prescription. That will work out, though — I was already planning to skip class tonight to paint (and there’s no class tomorrow since no one with a key will be available to let us in), but painting is really not my favorite thing but it is my mom’s favorite thing, so she was already plotting how to get me out from underfoot, so now since painting would be physically painful, I have the task of going grocery shopping (*squee!!!*) tonight while she paints. Grocery shopping, I do like.

Little old lady

Went to see more houses today. One had a slide from the back porch to the back yard. One had a humongous new refrigerator in a tiny kitchen; the counter extended out toward the frig, and even I could just barely walk through the opening between the two. There was also a hidden liquor cabinet in one of the walls; a built-in shelf unit swung out to reveal it. One had not been cared for at all since the owners moved out, and the inside was an ugly, dirty, dead-bug filled mess and needed a whole lot of work before it would be livable again. Another had bright blue cabinets in the kitchen, a half-bath attached to one bedroom (my mom said it used to be a common floorplan, but it’s just weird now), and a bedroom in the basement with a window on an inside wall into the family room. And the final one, as soon as we pulled up, my mom said, “No, not this one.” When I asked why, she said the next-door neighbor is the mother of a guy she was once engaged to. “Too weird,” she said. (Another got bumped months earlier because the neighbor across the street used to date my dad.)

Class started with rolling. With Sara, Steve, and Will. Still giving up my back a lot with the latter two, though Will showed me one of the places later during drilling, since it was related.

Drilling was knee-elbow escape from mount. Drilled with Theresa. Will let me practice it on him once and showed me where I’m setting myself up to be gift-wrapped and have my back taken, and said that I should put my shoulders back on the mat when they start reaching under for that.

Then we did 2-minute rounds of holding mount vs. escaping mount. Did two rounds with Theresa, two rounds with one of the guys (whose name I don’t know), and then one round with Sara. He didn’t have us do the final round, but sent us on the wall for shoot-and-sprawl. My left shoulder, which had been doing alright all day, did not like the jarring impact and was a little achy afterwards. All of that also aggravated my sinuses again (seriously?!), so I could hardly catch my breath and had a headache again. Argh.

As I was walking around trying to catch my breath, Tim asked if I wanted to roll. Always. He also got my back easily, and even once with the gift-wrap; I recognized it too late to respond. I kneed myself in the nose once, too. This is my night, can’t you tell? Round hadn’t gone too long, though, before he went for a shoulder lock on my right shoulder (the one that’s supposed to be fine now) and it made a little pop! noise and huuuuurt, oh gracious, that hurt. And it scared me for a moment before I realized it was okay, just painful, and then I got mad. Why can my body not stay in one piece? Is this really such a hard thing?

Went straight home after that. Driving was probably the worst. Left arm was achy and doesn’t like to drive when it’s achy. Right arm was still kind of OMG PAIN! and so didn’t want to drive, either. So the first half of the trip was 1 minute with the left arm, then 1 minute with the right arm, switching once the pain got just to the point when I could hardly stand it any more. I eventually hit on leaning close in on the steering wheel, hands high and shoulders pulled back; that was comfortable enough to make it home. Except for the fact that my head was well above the dashboard, I looked just like one of those little old lady drivers. Ah, well; at least I got home. Hopefully I won’t have to drive like that tomorrow, too.

I would like a body that works. Does anyone have one I can borrow?