Went to a 10 am spin class at my gym with my neighbour.  Not bad, teacher was a little chatty.  Sometimes they try so hard to get you hooting and hollering, it seems a little silly.  I like to stay quiet and focus, can’t force the enthusiasm.

After an hour of spin, I decided to give my shoulder another test.  I grabbed some 45 lb dumbbells and some 22.5 dumbbells and alternated between bench press and front raises, for 15 minutes continuously, no rest.  By the end, my shoulders were burning, both of them.  My chest itself felt fine, 45s are too light, even for an aggressive series of sets like those.  But my shoulders were screaming, in a good way.  I started off doing sets of 10, back and forth, but by the end was more like sets of 4 or 5 on the raise and 7 or so on the press.

This is a variation on the “zero rest alternate” technique.  Normally, it would be two shoulder exercises, not a shoulder and a chest, but instead I chose to continuously superset the presses and the front raises because I didn’t want to extend my shoulders over my head while I heal, and I am convinced that one of the ways I sprained my shoulder was from frequent presses off the floor.  So this was a revisit.

But if you ever want a really good and quick workout, take some light weights, and alternate between complimentary exercises for the same body part, keep going for 15 minutes.  Leave a comment below if you would like any specific suggestions.

After that, I stretched out.  I took my joints through range of motion for about a minute, shoulders, elbows, wrists, hips.  Then I did 2 sets of 5 fingerpad kneeling pushups.  Those felt pretty hard on the fingers!  Then 2 sets of 10 eagle claws.

Then I went to the chinup bar, and just hung by my grip.  I did it for about 30 seconds, then decided to stop.  Probably could have gone longer.  Then I did an L-Sit off the dip station, then held a short bridge for 30 seconds, then a minute or so of seated twists.

I follow the commonly held theory now that you warmup BEFORE the exercise, then stretch AFTER the exercise.  The thought is with stretching beforehand you run the risk of shortening the muscle, and inhibiting performance.

Came home, and crashed hard.  The last two days must have taken a lot out of me.  When I woke up, my triceps were sore (which I don’t understand!) and my forearms were sore.  If you want a good forearm workout, do like I did, after you finish your upperbody routine, do some grip work like hanging off the chinup bar for as long as you can.  The forearms will burn!

Advertisements