Day 1 – Upper Body Focus

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!


4 thoughts on “Day 1 – Upper Body Focus

  1. Sunny,

    I am so very sorry to hear about your knee and hope for the best when you get your MRI in July. You are awesome focusing on your upper body and eating clean! You are a true inspiration Sunny!

    I had an MRI which shows bone spurs and spinal stenosis in the cervical area, along with degenerative disk disease and two bulging disks in the cervical area. I still have a lot of pain in my left shoulder and clavicle as well. I have not been able to work or work out (since April 12th; ugh!) I have the worst headaches 24/7 which prevents me from doing anything. My back is suffering because I am unable to strengthen (I have a herniated disk, a bulging disk and degenerative disk disease in the thoracic area since I was 25 years old, I will be 47 this year). I get myself to physical therapy and do my best. I have an appt with a neurologist in the middle of July. I hope I do not have to have surgery! I am so “$#@^)!” frustrated! I want to get back in the gym as of yesterday! I have no idea how long I will be able to get back in the gym or back to work for that matter. I am thankful to have such a supportive, loving husband who has a great sense of humor. I have to focus on all the blessings I have because I have so many.

    I appreciate your blog more than ever and want to thank you for all your inspiration. I think of you and hope you are doing well. Please let me know how you are doing and what the results show from your MRI next month. I know I am not the only one concerned about you and hoping for the best for you; you are important to many!

    Take care Sunny!

    Thanks again ~ Sally

    1. Hi Sally,
      So sorry to hear about all your troubles – that sounds so painful! Please be careful, and although it is difficult not to be able to go to the gym, sounds like you need the time off to heal properly so you can eventually return to working out! I am also guilty of being “impatient” and rushing back, which I did a couple of weeks ago (started training with weights/squatting, etc.) and ended up incapacitating myself again. I am slowly on the mend again, working out upper body (Never been so sore before, lol!) like crazy and just hoping that I will heal soon. You are right – we need to focus on all our other blessings right now, we will return stronger and fitter than ever, of that I am convinced!!
      Wishing you a speedy recovery and please keep checking back here, I will post again today! 🙂

  2. Thanks Sunny,
    Sure do appreciate your words; more than you will ever know. I am sorry to hear about the last few weeks for you; believe me I understand though; totally understand…..! I am frustrated beyond belief, such a roller coaster ride.
    You take care Sunny.
    Thanks again ~ Sally

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s