Since my recent knee injury, I’m beginning a new workout program, focusing on upper body for the next two months. Although hopefully I will be able to do light cardio such as biking, elliptical machine, etc. it won’t be any of the craziness I did before with hardcore plyo exercises, circuit training and running – I’ve got to stay relatively calm until I am able to get an MRI to see what is wrong and if surgery is needed. My new workout program will be designed by my coach, Dana Linn Bailey, and I can’t wait to get started. Today, I started with shoulders – my goal will be to focus on shoulders and back especially, my two favorite body parts to train. My workout consisted of DB shoulder presses, barbell presses on the smith machine, lateral DB raises, upright rows, 45 lb plate raises finished with reverse cable flyes. I almost always do 4 sets, starting off a bit lighter and adding weight and going to failure. Tomorrow I attack the back and the day after chest, followed by bi’s and tri’s the fourth day (not necessarily all in a row but my plan is to make four days a week training upper body). For the other two days I will do abs and cardio, perhaps adding a third day of cardio if my knee can take it. The plan is to increase the activity gradually but not too sudden, I would hate to hurt myself again to then be on the couch once more – I can’t afford any more time off!!
Now that I am not able to be as active as I normally am and in the way I like to, it is even more imperative that I pay extra attention to my diet. This will be a good ‘test period’ to see how my body adjusts to minimal cardio, while eating “clean”. I personally don’t do cardio only to burn fat, I like the euphoric feeling you get after a good sweat sessions when all the endorphins are released and you just feel.. good! I will miss this for now, but I have to keep in mind it is only temporary and I will get back in the saddle soon!
I’m giving myself 12 weeks to get back to “normal” again – in the mean time I hope to develop one hell of a set of delts and a nice v-taper – in a month or so I hope to be posting some progress pics but for now; work hard to do some damage control! Wishing everyone a healthy, active, fit and fun week!