M&F W2D4: Back on the Bench

And I mean that in a good way.

This is a happy day, for I am back on the bench and pressing up some iron again!

I have been allowing my neck to recover from Saturday’s trip to Rebounderz for the past few days, which means that I haven’t lifted since Saturday afternoon when I did the first leg/glute workout from the Muscle and Fitness program. Since then, my whiplashed sternomastoid muscles have been complaining every time I had to turn or lift my head. I came off of one of the rebounding walls laterally when I was first trying out the trampolines and landed sideways. I remember thinking at the time, “Crap…hope I didn’t mess up my back or neck just now.”

I’ve literally been bracing my skull with one or both hands and slowly rolling over to my side in order to get out of bed in the mornings instead of sitting upright as usual. Sunday night when I popped in the NYC Ballet Workout 2 DVD, I had to give up at the floor work section because I couldn’t lift my neck and shoulders off the floor to do crunches without pain. I’ve cut my last 3 scheduled lifting workouts and replaced any planned high-impact interval runs with lower impact options like Hip Hop Abs, stationary bike, walking, and inline skating.

Fun times. 😛

On the positive side, my lower back has been surprisingly trouble-free for the past few weeks.

I woke up this morning feeling pretty good (i.e. I didn’t have to roll over TOO slowly in order to get out of bed), and decided to get back on the program with a chest/shoulders/triceps workout. I managed to get through the entire workout with minimal twinges from my neck and even increased reps and/or weights in all of the exercises, so I should be fine from this point on as long as I keep my cardio low-impact for the next week, do only standing ab work (Hello Hip Hop Abs!), and take care on any prone lifts.

Lessons Learned:

1. Grown-ups shouldn’t try to rebound from trampoline walls sideways like a six-year-old and expect to escape unscathed from injury.

2. Sometimes rest really IS necessary to avoid making an injury worse.

3. My head is really heavy!

1. 1.5 c. Honey Bunches of Oats cereal, 1/2 c. light soy milk, 4 egg whites
2. 1 banana, 1/2 c. 1% cottage cheese, 1 T. cocoa powder, 1 packet Splenda, 1 t. chocolate chips
3. 3/4 c. brown rice, 1 c. veggie, 3 oz. spicy chicken breast stir-fry
4. 1/2 WW pita, 2 slices turkey breast, 1 slice Swiss cheese, 30g baby carrots
5. 3 egg whites, 1 whole egg, 1 c. asparagus veggie mix, 5 slices jalapeno peppers, 1 apple
6. 1 plum, 4 oz. shrimp, 1 c. veggie stir-fry

Water: 16 cups
Supplements: multivitamin, calcium 600+D

* Chest/Shoulders/Triceps (55 min)
* Walk (15 min)
* HHA Cardio (30 min)

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