Thursday, 8 November 2012

At Home Upper Body Routine

So I got lots of questions, comments, messages, and emails last week about my focus on upper body training vs other more conviential running focused strength training techniques.

I wanted to explain that this part of the Strong is Sexy plan is tailored specifically to my body post-op. Crossfit offers a well rounded strength training routine that I will be doing 2x/week, and then I will be doing 1 upper body focused workout/week at home.

Because I did not get breast implants for kicks I was not adding implants to already existing breast tissue. In fact I added impants because I had no breast tissue left. So the implant needed to go underneath the muscle because the skin is obviously not thick/strong enough to support it's weight.

Everything was done with the help of Alloderm tissue. The surgeon used a type of donated tissue (known as Alloderm) to expand the chest wall and create the necessary pocket to accomodate the implant. That pocket is also where my pacemaker was placed.

In other words there is a whole lot of foreign material kicking it under my chest muscle.

The muscle eventually heals and integrates itself with the alloderm - absorbing it as part of the body. And a scar tissue forms around the implant (and in my case pacemaker as well) to keep them in place. Eventually being the operative word here.

I have struggled with my upper body strength since the surgery, and have had a lot of problems with swelling and brusing, particularly on the left side because of my robot heart. The scar tissue has not yet fully formed. And I often find that my pacemaker shifts, especially during high impact activity like running, leaving my chest bruised and sore. It is hard to explain but imagine having a metal box bounce around inside your body, brusing you from the inside out. And while my muscle continues to heal, I basically have one large incision runing across the middle of my chest.

So yeah... that is what is going on with me right now. With my docs saying that to make a full recovery I should expect a full year (aka March 2013 - still 5 whole months away).

The whole strength training push really has stemmed from all of this. I hope that by shifting my focus to strength and rebuilding, I will actually be able to help aid in my recovery. I want to start 2013 feeling strong and healthy. Not to mention hopefully leaving all of this medical drama behind me.

This routine is a great upper body workout, that targets the chest, arms, abs, and back. So you are more than welcome to make it part of your weekly routine too!

What you need:
  • Set of 10 lbs weights
  • Set of 5 lbs weights
  • weighted medicine ball (mine is 7kg)
  • Stability Ball (I do exercise 1,2, and 4 balancing on the ball)

Hope you all enjoy!
Remember Strong is Sexy and Healthy is Fabulous!
Love your Favourite Darwinian Fail,