Dewey’s BodyBlog

Just legs and abs. No back work, yet. My shoulder is not ready for pull ups yet. Didn’t mention this yesterday. But in therapy I aggrivated my shoulder a little. They have me doing pull ups and dips on a machine that assists. So I’m only pulling and pushing 50 lbs. I decided to do wide grip pull ups. Bad idea. That really hurt my shoulder. So it’s sore today. My abs and hip flexors are really sore today as well. So I wasn’t able to keep up on ab ripper. But I did my best and forget the rest. My form on mason twists was really bad. I maybe got through 15. That will improve over the next couple weeks. Not looking forward to tomorrow. Legs should be sore tomorrow.

After physical therapy I came home and did plyometrics. Interesting thing though. My heart rate was lower this time. I was a bit hungry before I started. Should that be the reason for a lower heart rate? Or was it that I was already warmed up from physical therapy. Not sure. But anyway, yesterday after therapy I came home and did ab ripper for the first time since my surgery. And then mowed the lawn. So my abs are sore today. Oh, did I mention I can mow the lawn now? I had been paying my neighbors son to mow until my shouder was strong enough. My PT told me last week I was good to start mowing. This really showed me just how out of shape I am. But I still have a while before my shoulder is 100%. So I’m being carefull of the exercises I add. Just little bit at a time.

Today plyometrics

• pre w/o HR - 63
• warm up HR - 138
• avg HR during work out - 172
• max HR - 189
• cool down HR - 140
• time 58 min
• calories burned 977

It’s been a week since I last did plyo. I could list a few excuses. But there really isn’t any excuse. But I’m back at it again. My shoulder seems to be getting better by the week. Today during squat reach jump. I was able to touch the ceiling with both hands. I think that would qualify for a mile stone. And my rocks star hops are getting better. Getting close to a full rotation with my left arm. One milestone I had reached a couple weeks ago was being able to clasp my hands behind my head during squat jacks. However, I didn’t mention that doing the jumping jacks is still a bit difficult. My abduction is still weak.

So plyometrics today. I’m comfortable with how my shoulder is doing. So I did the bonus round today.

• pre w/o HR - 85
• warm up HR - 156
• avg HR during w/o - 176
• max HR - 192
• cool down HR - 158
• time 59 min
• calories burned 993

Did a couple new exercises in physical therapy today. One was on the Gravitron. Assisted pullups and dips. Instead of using my full weight. I was using 50lbs. Most of the people in there today had never seen this work. So I had an audience. My PT had me do 10 pull ups and 10 dips, 3 sets. I could tell how weak I am on pull ups. Dips weren’t so bad. But they did hurt a little. So a few weeks on this should really do some good. The other exercise, she had me laying face down with my arm hanging down. Gave me a 1 lb db. Then I had to raise my arm in front, then to the side, and to the back. That was 1 rep. I had to do 20, 2 sets. You would think with a 1lb weight, sounds easy. But my shoulder is still weak in areas. And this is one of them. So it wasn’t that easy. I actually broke out in a sweat.  In the past month, my range of motion has increased quite a bit. My abduction is much better. Raising my arm out to the side and straight up. I have an appointment with my Ortopedic Surgeon at the end of August. He should be very pleased at my improvement.

plyometrics today. Again, I was feeling tired. We drove 2 hrs round trip to see the mother-in-law this morning. And my sinuses have been acting up as well. But I did plyo anyway. One good thing though. One move called jump reach squats. Before surgery, I could reach up and touch the ceiling. My range of motion is increasing, so I’m able to do that now. Not consistantly though. So I won’t call that a milestone, yet. Rock star hops are getting better each time. Getting close to a full rotation with my arm.

• Starting HR - 82
• Warm up HR - 156
• Avg during work out HR - 177
• Max HR - 190
• Cool down 154
• Total time - 55 min
• Calories burned - 974

I was feeling a bit tired today. But I made it through. Worn out afterwards, though.

• Warm up HR 160
• Average HR 177
• Maximum HR 188
• 55 mins
• Calories burned 946

during cardio. I started doing plyometrics a couple weeks ago after not exercising since mid April. Due to shoulder surgery. First couple times was brutal. Last week I started keeping up with my heart rate. Inspired by Marion78. Last Tuesday my average HR during plyo was 181 with a peak at 190. Last Thursday my avg. HR was 179 peak at 191.

Today, Plyometrics

Resting HR 82

Warmup HR 154

Avg. HR during work out 175 with a peak at 185

Calories burned 954

Time 56 mins. 

My max HR should be 174. During the past year, I had worn my HR monitor. But never kept track of my heart rate. (duh) We’ll see if this trend continues. Getting back into shape feels good.

this week.  On Monday, Wednesday, and Thursday I leave work early to go to therapy. I have to train two people at work on our new application before I take vacation next week. So I have to stay later. But I will start back to therapy next week. My shoulder has been sore this weekend. When I did plyo on Thursday last week. I stepped it up on another move. Rock star hops. Like a Pete Townshend move. Hold out your arm and rotate the other arm full circle while hopping. Thought I’d see how far I could take it. Didn’t get a full cirlce but came close. My daughter was very surprised to see me do this. She asked me if that hurt. But it didn’t really. Until the next day. See how I feel, may take it easy on that move this week. Since I’m not doing therapy this week. I will be doing some of the exercise and stretching at home.

I was doing plyometrics Tuesday evening. And in one movement I need to clasp my hands behind my head. Last week I was unable to do this move. I CAN NOW!!! On monday my PT stretched my shoulder in a different way. It was very painful. But I did notice a little more range of motion. So when it came to do squat jacks. I thought I would try and clasp my hands behind my head. And to my surprise, I could. Very exciting… My PT was happy to hear this as well. I still have a long way in the healing process. My next appointment with my surgeon is at the end of August. So 2 more months of physical therapy. I’m therapy for 2 hrs each time I go. So we’re working hard to get my arm back to 100%. I just get frustrated at times that it’s taking so long. Looking forward to getting back full force with my P90X. Right now just plyo.