On Wednesday I met my daughters, Blythe and Molly, down at Barton Springs to get a little sun and pool time in with the girls. I like going to Barton Springs because the water is 69 degrees all the time and getting in it is like having a full body ice pack. After a couple sessions of soaking neck-deep (so that my sore shoulders could get the full effect) I was pushing myself up out of the pool and strained something in my right shoulder. Actually it’s more in my upper back, just below the deltoid, but it’s really making my shoulder hurt.
Anyway, on Thursday, instead of my usual back workout, I did a second leg workout so that my shoulder could get an extra day of rest. Rita was game for a second leg workout. We did hack squats instead of barbell squats so that there was less strain on my shoulder. The leg workout went extremely well and my legs are still sore from it.
Thursday leg workout:
Hack squats (I was hitting rock bottom. The sled was hitting bottom!) 6 sets 12-15 reps
Leg Press 7 sets 20 reps ….my last set with 810 lbs was an absolute 20RM set. I couldn’t have done another rep if my life depended on it!
Seated leg curls 5 sets 12-15 reps
Leg extensions 4 sets 10-15 reps
Donkey calf raise 6 sets 15 reps
On Friday (yesterday) Rita and I met for a back workout. My shoulder was still very sore and I didn’t know if I would be able to deadlift at all. I decided to save the deadlifts for the end of the workout and just play it by ear. The lat pulldowns actually hurt more than anything else. I had very little to no pain in my shoulder on any of the other exercises. I was exhausted when I got to the gym. I could have laid down and gone right to sleep on the concrete….that’s how tired I was. But, somehow I was able to conjure up enough adrenaline on each set to get an amazing workout! We even deadlifted off the floor at the very end of it! I have to credit Rita. Her energy and enthusiasm for weight training is just contagious!
Friday Back workout:
Lat pulldowns 5 sets 12 reps
Seated cable row 4 sets 10-12 reps
High Pulley Row 4 sets 12 reps
One arm DB row 4 sets 12 reps
Deadlifts 5 sets 10, 10, 8, 6, 3