Hello Blogger!!
It has been a while since I have been here. So much has changed in my life. I have been asked by friends and family members to write about my experience with my illnesses and to share information to those that may stumble on here about these conditions. Truth be told, I'm not so much of a writer. I'm more of the doodle and read a good book type. How does one even start a blog? How do you make it look so fancy? Meh, I rather put that energy somewhere else for right now. I'll stick with simple text and tell you my story as time goes on.
I started my new job this week!! I'm an OR nurse now in eye surgery. I had to transfer from my love of orthopedics because I had arm surgery three months ago. Those trays and equipment are just too heavy for me to lift and manage right now. Regardless, arthritis pains love to hit me at random moments and at multiple joints which makes working there difficult with my moodwing changing mobility. The trays in eye surgery are so small to what I'm used to at my old place. The atmosphere is also the opposite - blasting barbeque hip-hop, country or old school rock music in the OR with boisterous surgeons to now dead silence and delicate movements. Good vibes so far from the place and everyone is nice.
Monday
When I was recovering from my hip, knees and arms during my three month hiatus from work I swore I was going to get back into the gym as I was doing before I lost my strength and mobility. Well, I have kept that promise to myself. Woke up at 4AM, hit the gym 5AM on Monday, May 14th (work starts at 7AM) and did a simple 10 min use of each machine - elevated treadmill, stepper and spinning bike and really stretched myself out. Oh, I have EDS - hypermobile version!! I'm super sensitive to joint pressure and body mechanics. I took my time stretching and put the foam roller to good use both the simple foam and bumpy one for deep tissue massage. My IT band hated me but loved me a little more afterwards.
I was grateful for my preparations I did the evening before the first day. Got my breakfast and lunch in tubbies ready to go with my gym bag set. Some melatonin helped me snuggle to sleep with an eye mask to make sure I get that 7 - 8 hr sleep. I swear the older I get the more sleep I need. In high school I could function on 4 hours of sleep. College went to 6 hours and now I'm around the 8 hour mark. If I don't get that sleep I feel run down for the rest of the day and working out would be dangerous as I may not pay close attention to my form.
Tuesday
Warm up: 10 mins elevated treadmill and 10 mins spinning bike. Stretch.
* Set: 10-12 reps. I also go from lightest to heaviest weight on my sets. I kept getting frequently injured with my joints from going heaviest to lightest. I have responded better in my exercise doing my sets this way and using resistance band exercises.
Bent over two dumbbell row: 1 set 2 lbs, 2 sets 4lbs. That's a big hit with how much I used to lift about 20lbs.
Underhand Pullups: Two rep. My arms can't handle the weight yet. On the assist machine set on max I could have done two sets before the surgery. When I get the chance I want to use the cable crossover machine (not sure of the official name) to do the pulldowns as a substitutions. I could adjust the arms and tension while performing the same motion.
Standing barbell curl: 1 set 2lbs, 2 sets 4lbs. Used to do about 7.5 - 10 lbs. Some exercises required more forearm strength that what I had at the time. Hence the radian and median decompression and wrist scope surgeries. I'm sure I will be able to do original weight and more with time.
Dumbbell alternative bicep curl: 1 set 2lbs, 1 set 4 lbs. Arms were getting tired.
Cable seated row: 1 set 10lbs, 1 set 20lbs, 1 set 30 lbs. Pre surgery 50lbs. Not bad for initial go but still feel that knot in my scapula area between shoulder blades I need to rub out.
Twisties: I take a light bar behind my upper back, squeeze my core and just twist my upper body side to side. Did two set of 50 rep.
Wasn't able to do all the exercises I wanted for bicep and back because time ran out. I used to do 15 mins pre stretch/foam roll, 15 mins cardio warm up, an hour of strength training (take so long because I maintain slow controlled movements to protect my joints and minimize injuries), 15 mins foam roll/stretch, and 15 mins shower. I will have to practice and plan my time management to maximize my time here. Grabbed my gear and ran to work after the shower. Ate my homemade bread and a protein shake.
Wednesday
Pretty tired today so I stuck with my cardio circuit. 10 mins of each machine - treadmill, spinner and step machine. Thankfully I prepped everything the night before. Learning eye surgery is so different from the rough and tumble world of bones. I feel like a rock in the middle of the butterflies. Opened sterile sleeves, used to bigger tables and it smacked the wall. Usually bone equipment is heavy along with sterile supplies. Worse, the implant trays themselves can be moderate to super heavy. Having to frequently change the OR bed position and modify it builds certainly some arm strength. All those things are gone in the world of eye surgery. Feel like a new grad nurse all over again. Coming from 12 hours shifts to 10 hours and now to 8 hour shifts, I'm kinda loving leaving while there is still daylight. Though, the traffic at midday is horrendous going home.
Thursday
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| Red 5 lbs, gray 4 lbs, pink 2 lbs |
All righty!! I feel pretty good today. I want to focus on chest, shoulders and tricep. Started with my usual 15 min cardio warmup and on to the workout!!
Bench press: 3 set bench bar only. Broke with up in intervals as the weight would get a little much after 5 reps.
Incline flyes: 1 set 2lbs - frequently check my arm position (arms not above shoulders, not behind me, not straining my neck), 2 sets 4lbs. Since I haven't done these exercises in a while I use the mirror in front of me to check my arm height and look at the corner of my eyes to check my elbows. I maintain my arms extended with a slight bend at my elbows. Felt a stretch in my forearms and around my bicep areas but no pain so continued with the exercise. While performing the exercise, I felt my chest stretching and contracting as the muscle worked.
Seated dumbbell overhead press: 1 set 2 lbs and 2 sets 4 lbs. Used to do 10-12.5 lbs but I know things will improve with time. First set frequently checked my arms were not flaring behind me and maintaining a slight bend at the top of my extension.
Dumbbell side laterals: 1 set 2 lbs and 2 sets 4 lbs. The last set was pretty rough as the weight felt heavier. First set I used to check for placement and paused at the top of each rep for about 2-3 seconds.
Lying dumbbell tricep extension: I subbed this exercise with cable tricep pushdown with rope. I get that the former is a push exercise vs the latter a pull exercise. I'll keep thinking on what I can sub as the extension aggravates my tennis elbow at this time. I want to do the push in the beginning of my workout and the pull at the end.
Modified dumbbell raise: 1 set 2 lbs and 1 set 4 lbs (single and double). I have a 2 lbs dumbbell in hand with thumbs facing towards ceiling. At a 45 degree angle in front of me I lift the dumbbell both at same for a single raise set to shoulder level. For double, I keep one arm raise and go up/down with the other while holding for 2-3 seconds at top position. I started doing this at therapy because I pulled the front of my rotator cuff. Initial weight was 1 lb.
Resistance band yellow:
-Clock 2 - 8: 1 set. Start at chest level, pull and return together slowly while pausing for 2-3 at each rep.
-Clock 10 - 4: 1 set. Arms getting tired and starting to shake around rep 7. Focusing on positioning and maintaining my form at all times.
- Reverse fly: 2 sets. This exercise made me really feel my pectorals working. I believe this is what made me sore the next day
Overhead arms yoga ball bounce: with both my arms overhead and keeping them there, I bounce the yoga ball on the ball at 30 sec intervals since it's been a while for me.
-30 secs bounce, 30 sec rest x2
-30 secs bounce, 15 sec rest x2
-30 secs bounce, 30 sec rest x1
-bounce until failure (My arms are getting super fatigued at this time while feeling the burn around my tricep and back)
Afterwards, stretch and foam roll all the kinks out. Have to hustle it to work and drink plenty of replacement fluids. I couldn't wait to eat my bread and Vega protein shake.
Friday
Today is lower extremity day!! I will have to be careful as I went from jumper's knee to runner's knee. No clue how but pain is pain so still in rehab for my hips and knees. Bursitis also kicking my butt on my hips. I do suffer from chronic inflammation and started working on eating foods and supplements that help with that issue. Hopefully, it will start to work soon.
Warm-up: 15 mins cardio and stretch afterwards.
Bar Squat: 3 sets. Just the bar with the first few reps slowly and getting lower after each rep to the lowest I can get at the moment. I can't do the "butt to grass" lowest position anymore with my hip arthritis and bursitis. The squat exercises at therapy have really been helping in my form and strength for me to do this again. It has taken extensive therapy to get my mobility back from my diagnosis of anterior bone spur and "mechanical malfunction" when flexing my hip. Walking normally and sitting used to be very painful but now a small discomfort.
Step up with hip flexion: 2 sets with yellow band. Pause at top position with my knee bend and step down slowly (3 seconds) while always maintaining a flexed foot (the one with the band). When I do the right side I feel my hip starting to get irritated. I will speak with therapist again but he believes it is tendonitis from me compensating for my left side.
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*Example picture found from google search. Not taken by me!!
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Resistance band (purple) squat with dumbbell: 3 sets with 25 lbs. I position myself until the band is really tugging at me. Squat down than pick up the 25 lbs and continue to hold it for the rest of the set.
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*Example picture found from google search. Not taken by me!! Trust me, I wish I looked like this and had a dog ='(
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Straight leg lateral band walk: 3 set with each set of 12-14 steps green and 30 lbs resistance band (insanity green) around my ankles.
Leg press: this one is a little weird from how people usually do the pyramid. I go from lightest to heaviest and make sure I sit correctly at all times. 1 set (20 reps) 30 lbs to warm up my knees and check foot placement. 2 sets (20 reps) of 60 lbs, 70 lbs, and 80 lbs. 2 sets (10 reps) 90 lbs, 100 lbs, 110 lbs and, feeling strong today, 120 lbs. Have to keep focusing on squeezing my booty and remember to not lock out my knees! Very dangerous and high risk of injury if you do that!
Lying hamstring curl: 2 sets 30 lbs. Funny enough my physical therapist was right that every machine is different. If I'm doing the sitting one at the office I can go up to 50 lbs! But, I listen to my body and it is telling me for now this way 30 lbs is my limit.
Saturday
Was so happy to sleep in today and just take today off. Unfortunately, I ate a whole bag of Unreal chocolate quinoa gems (allergy friendly M&Ms). I just found this recently and have been addicted. Reading on different health blogs like bodybuilder.com, men's health, reddit and the book advance sports nutrition, I am trying to get a better understanding of what I need to eat and when to do so. I get that diet is like 80% of the work to show your exercises and strength training/cardio to build your muscle.
Reflections
About two years ago I wanted to get someone to really focus my routine and eating habits so I paid a trainer I met at the gym. Saved up for what he wanted to charge and started to see him. Ten session for 1,000$. I said yikes! but I figured since he looks super brolic and trains other people at the gym he must know what he's doing. Well, I got no set routine from him and no nutrition guidelines. I have spoken to him about the service but since I paid him all upfront, I couldn't get a refund. I did eventually discontinued him halfway as he injured me during training. He told me he had an understanding of the physical requirements of EDS and arthritis - he increased the squat bar weight quickly and I didn't have a clear understanding of bar placement. The bar was about 120 lbs on my neck, turned to look at him talk and felt a pop. Instant pop and pain, dropped the weight and continue to have small discomfort on the right side of my neck. Also, several times I have told that doing the "butt to grass" feels like I lose all strength and can't lift the bar if I go that low. Well, he would just hold the bar to help me get it up and would do the last set to failure. I started not to feel good in my joints and body movements.
Looking at resources and practicing on my own, I realized he has been incorrectly teaching me how to squat and perform other exercises. I also left with no understanding on how to create a routine for exercise and eating. It left me a little leery of trainers and questioning who I can trust that really understands EDS. A second trainer approached me claiming he knew how to train me, did two sessions and quickly found out he had no knowledge of EDS or arthritis limitations. Watching him train others, I knew I made the right decision especially when I pointed out to him a girl he was training at the time had her knees bowing outwards while she was biking for her warm up. "She told me that how she feels comfortable and bikes." Stating that and he refused to correct her positioning. Your knees should be straight and should have a light bend at the lowest position with your knees not going beyond your toes when bent at a 90 degree angle. Yup, so happy I quickly discontinued him.
RNT Fitness is a website based training group that my husband pointed articles out. I was super tempted but looking at the price I said can't do it. I adored looking at people's transformation and bits of knowledge thrown in the article. I just wished I knew how I can incorporate that into myself. Over time I will learn and do my best to improve my diet and health.
Safety First
*Always wearing my medical bracelet even when working out. I use a velcro medical ID bracelet that I wrap around my shirt when wearing my gloves. Also, when working on upper body, I use bras that criss cross at the back to get the pressure off my shoulders and allow me to move more freely.
