bwestgat 
"Get my arm healed up asap so I can get back to weightlifting."
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Archive for the 'Training' Category
Tuesday, October 7th, 2008
Today was physio approved workout (see privious posts)
Eating was as follows:
Meal 1 - protien shake (banana, 30 grams of whey protien, oatmeal, 6 large frozen strawberries and skim milk)
Meal 2 - Missed - naughty naughty
Meal 3 - Skewer wrap
Meal 4 - Skewer wrap
Meal 5 - Skewer wrap and an all bran bar
Meal 6 - cottage cheese yogurt and grapes (no fat, no sugar)
Must try to avoid missing meals, this is not good.
Posted in Training
Tuesday, October 7th, 2008
Today was physio approved workout (see privious posts)
Eating was as follows:
Meal 1 - protien shake (banana, 30 grams of whey protien, oatmeal, 6 large frozen strawberries and skim milk)
Meal 2 - Missed - naughty naughty
Meal 3 - Skewer wrap
Meal 4 - Skewer wrap
Meal 5 - Skewer wrap and an all bran bar
Meal 6 - cottage cheese yogurt and grapes (no fat, no sugar)
Must try to avoid missing meals, this id not good.
Posted in Training
Monday, October 6th, 2008
My meals:
1 - 1 egg 5 egg whites, oatmeal and raisins
2 - salmon, wild rice and brocollii
3 - protein shake
4 - omlete with one piece of bread very lightly covered in peanut butter
5 - skewers and brown rice (chicken breast, peppers, mushrooms, brown rice)
6 - cottage cheese, yogurt and grapes.
I am gone for 3 days so I am packing 6 skewer wraps, 4 tuna wraps, 8 eggs, 4 all bran bars, and some cottage cheese, yogurt and grapes.
Posted in Training
Monday, October 6th, 2008
7 minute warm up on the treadmill then 15 squats with just the bar.
Standing Calf raises - 15@135, 10@185, 8@195, 6@205 - all 90 secs apart (started off with a warm up of 15 with just the bar)
Declined crunches - 20, 15, 10, 10 = 55 - all 60 secs apart
Back extensions - 15, 12, 10, 8 = 45 - all 60 secs apart
Posted in Training
Sunday, October 5th, 2008
I did my physio workout as perscribed. I did a 5 minute warm up on the treadmill before I started.
I then did 2 sets of 50 military presses with 45 lbs. Great burn
Eating was pretty good.
Meal 1 - 1 egg 5 eggwhites, oatmeal and raisins
Meal 2- sushi (brown rice california role) and skim milk
Meal 3 - chilli
Meal 4 - protien shake
1 egg between meals
Meal 5 - salmon, wild rice and brocollii
Meal 6 - cottage cheese yogurt and grapes.
Posted in Training
Sunday, October 5th, 2008
Due to my 2 arm injuries there is not much I can do but heal. I have decided in the next few months to focus on legs and abs and lower back. To do this I am going to be doing them 3 times a week with heavy compound moves to try to stimulate growth.
My workouts:
Day 1 - physio workout with chest and tri focus
Day 2 - Legs
Squats - 15, 10, 8, 6
Lunges - 15, 10, 8, 6
Hamstring curls - 15, 10, 8, 6
Standing Calf raises - 15, 10, 8, 6
Inclined crunches - 4 sets as many as I can do
back extensions
Day 3 - Physio workout with shoulder focus
Day 4 - Legs
ATF - 15, 10, 8, 6
Sissy squats - 15, 10, 8, 6 (not sure what 6 sissy squats may look like and my increase reps instead)
Hamstring curls - 15, 10, 8, 6
Seated calf raises - 15, 10, 8, 6
reverse crunches (declined) - 4 sets as many as I can do
back extensions
Day 5 - physio workout with back and bis focus
Day 6 - Legs
Repeat day 2
Day 7 rest
Posted in Training
Tuesday, September 30th, 2008
I was on the road last night and today. I decided to pack my rollerblades with me. I managed to get 2 good long rides in in the last 2 days. Also the otel I stayed at had a great little gym and so I was able to do my rehab workout this morning see last post for that workout). Life is good and I am on the road to recovery (my legs and lower back are killing me from all that rollerblading - cool!)
Posted in Training
Monday, September 29th, 2008
I did my workout this morning, focusing on rehabilitating my 2 injuries in my left arm (forearm bicep attachment and inner arm between tricep and bicep)
I started off trying to fatigue the forarm, bicep attachment (first injury that has been with me for more than a year), this is what I did:
Cable upright rows 20 sets at 15lbs
Cable rows 20 sets at 15lbs
Cable pulldowns 20 sets at 15lbs
Cable reverse curls 20 sets at 15lbs
Cable narrow grip curls 20 sets at 15lbs
straight arm wrist curls (palm facing floor) 20 sets at 10lbs per hand
Standing forearm curls 20 sets at 10lbs per hand (swing hand all the way into your hips and out as far as you can)
Hammer curls 20 sets at 10lbs each arm
dumbell upright rows 20 sets at 10lbs per hand
Cable preacher curls with arms extending straight out on a flat bench 20 sets at 15lbs
I did this all as one set, took a minute break then did 2 more giant sets. Light weight but I am trying to fatigue the area using as many different variations as I can (and it worked)
Then I move to trying to fatigue my upper arm (between my bicep and tricep on the inside of my arm). To do this I have to focus on crossover moves.
Laying on flat bench high cross overs with 5lbs in each hand - 20
Laying on flat bench mid cross overs with 5lbs in each hand - 20
Laying on flat bench low cross overs with 5lbs in each hand - 20
Laying on flat bench over head stiraght arm pullovers with 5lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs with 5lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs (the other direction) with 5lbs in each hand - 20
Standing low to high crossovers with 5lbs in each hand - 20
lateral raises (delts) with 5 lbs in each hand - 20
Rear lateral raises 9delts) with 5 lbs in each hand - 20
Pec dec - 20 at 55lbs (increased wweight here because it was to light, will increase weight again next time)
Again I did this as a giant set and then repeated it for 3 sets.
I have decided to start up my 4 day split again but only do one excercise per body part at a really light weight and do 2 sets of 50. Today is chest and tris so I did:
Smith machine bench press 2 sets of 50 at 65lbs
Tricep pressdowns 2 sets of 50 at 15lbs (can go up in weight next time)
Heal heal heal…
Posted in Training
Saturday, September 27th, 2008
I did my workout this morning, focusing on rehabilitating my 2 injuries in my left arm
.
I started off trying to fatigue the forarm, bicep attachment (first injury that has been with me for more than a year), this is what I did:
Cable upright rows 20 sets at 15lbs
Cable rows 20 sets at 15lbs
Cable pulldowns 20 sets at 15lbs
Cable narrow grip curls 20 sets at 15lbs
Cable reverse curls 15 sets at 15lbs (these were hard on my injury so I backed off)
straight arm wrist curls (palm facing floor) 20 sets at 10lbs per hand
Standing forearm curls 20 sets at 10lbs per hand (swing hand all the way into your hips and out as far as you can)
Hammer curls 20 sets at 10lbs each arm
Cable preacher curls with arms extending straight out on a flat bench 20 sets at 15lbs
dumbell upright rows 20 sets at 10lbs per hand
I did this all as one set, took a minute break then did 2 more giant sets. Light weight but I am trying to fatigue the area using as many different variations as I can.
Then I move to trying to fatigue my upper arm (between my bicep and tricep on the inside of my arm). To do this I have to focus on crossover moves.
Laying on flat bench high cross overs with 5lbs in each hand - 20
Laying on flat bench mid cross overs with 5lbs in each hand - 20
Laying on flat bench low cross overs with 5lbs in each hand - 20
Laying on flat bench over head stiraght arm pullovers with 5lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs with 5lbs in each hand - 20
Laying on flat bench one arm high one arm low cross overs (the other direction) with 5lbs in each hand - 20
Standing low to high crossovers with 5lbs in each hand - 20
lateral raises (delts) with 5 lbs in each hand - 20
Rear lateral raises 9delts) with 5 lbs in each hand - 20
Pec dec - 20 at 30lbs
Again I did this as a giant set and then repeated it for 3 sets.
Seems to have fatigued the areas and was the right weight (as it didn’t hurt my injuries but once or twice I felt it slightly). So I may do this weight for one more day then go up the next day. I’ll probably add a can of beans in my hand or something just to add a bit of weight. I will keep going up in weight and maybe adding a set or an excercise so I keep stressing the area without hurting it. Can’t wait until I can get right back to weightlifting.
Posted in Training
Saturday, September 27th, 2008
Time for a comprehensive review of my physio appointment:
I went in and he asked me a few questions about how it is going. With the 2 injuries he identified the exact muscle in my upperarm that was affected (sorry I forgot the name of it). He said it is a very weak muscle. He also said of my other injury that it is somewhat unusual.
Anyway he had me grab a cable curl bar and attached 7.5lbs to it. He had me do curls, reverse curls, upright rows, etc. all at as many different angles, forms, etc. to try to stress it from as many different angles as possible. Not good form as we know it but currling the bar to the front over to one side over to the other, up high with elbos out, down low, blah blah blah. He had me do this for 30 seconds facing the bar then facing sideways, then facing the rear, then the other side. 30 seconds in each position doing as many different moves as possible. This he called cross training. You rest for 15 seconds between each 30 second position. Then you move the cable up the bar to about just lower than chest hieght. Then do all of it over again. Then move the cable up to its top hole and do it all over again. This is one set and I had to do 3 sets. He was trying to fatigue the area. he said cross training is important for endurance. He said your endurance has to come back first, then your strength then your power. He said power will come when you do power moves like we do when we weightlift, but he said I can’t go there yet until we get my endurance in the affected areas to a higher level.
So I finished those then he took me into his torcher chamber and did deep massage. Oh man talk about pain. I am definately still injured. He worked me hard and told me to go home and ice. He was breaking up all the scar tissue.
The excercises he had me do he wants me to do at home once a day in an attempt to fatigue but not feel pain to the injured areas.
So that is what I will do.
He also said that I could do some light weights like we do but only for endurance not for strength and power.
So there you have it.
Posted in Training
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