Trusylver's Training Log

[Trusylver]

Spent today at home again, still can't drive or go to the gym. Done some bodyweight exercises including 3 single arm pushups, i think i need more practice with these as i think 3 is a little embarrasing lol

Hubby got me a book and the kid gave me some "Death by Chocolate" fudge for my birthday.

[5kgLifter]

Originally Posted by Trusylver

Spent today at home again, still can't drive or go to the gym. Done some bodyweight exercises including 3 single arm pushups, i think i need more practice with these as i think 3 is a little embarrasing lol

Hubby got me a book and the kid gave me some "Death by Chocolate" fudge for my birthday.

Trust me, single arm push-ups, ONE is good

I used to do push-ups on my thumbs, when I was studying Shiatsu, very interesting and not actually that difficult once you'd overcome the thought of possible thumb breakage

I've attempted one-arm push-ups, but I think it's a balance problem for me, that or the problems I have woth the shoulders due to the Thoracic Outlet Syndrome...so, ONE is definitely impressive in my book

[Trusylver]

started rehab exercises on my wrist yesterday including one using my Nunchaku, I never realy though about how much wrist strength and movement was requires to just spin one end.

[Trusylver]

Rehab is going well, wrist is feeling much better although i still have pain I am beginning to regain strength. Not being able to lift at the moment is driving me around the twist.

[Trusylver]

Monday finally arrived so Today was my first day Back training after injury so this was a light session

Bench Press

10 @ just the Bar (20 kg)
10 @ 30 Kg
10 @ 40 kg
10 @ 50 kg (started to feel presure on wrist, instructed to stop by coach)

Pec Deck Drop Set

10 @ 40 kg
10 @ 35 kg
10 @ 32.5 kg
10 @ 30 kg
10 @ 27.5 kg
10 @ 25 kg
10 @ 22.5 kg
10 @ 20 kg

Tricep Kickbacks (these were done using a cable lateral raise machine to avoid presure on injured wrist)

Each Arm

10 @ 30 kg
10 @ 35 kg
2 X 10 @ 40 kg

Incline Bench (Rotator cuff exercises between sets)

10 @ Bar Only
10 @ 30 kg
2 X 10 @ 40 kg

I have a new rehab exercise to do with a little more stress added to the wrist, I will see tomorrow if i have enough wrist strength to hold the deadlift bar with half decent weight on it, if not it will be machine exercises.

[Trusylver]

Today was leg day, I was limited somewhat by my wrist and could not deadlift so today my workout looked like this

Squat

10 @ 60 kg
10 @ 80 kg
5 @90 kg
5 @ 100 kg

Hamstring Raises

3 X 5 @ holding 15 kg of weight

Cable Hyper Extensions

4 X 5 @ 75 kg

Seated Calf Raises

3 X 10 @ 70 kg (wrist was sore and didn't want to put presure on it by loading the standing calf raise machine)

I don't often isolate the soleus as the standing raises target the Gastrocnemius which is the calf muscle used most in my competition lifts.

[Trusylver]

Today I done something I never thought I would do willingly, I went swimming.

I realy hate swimming but I needed some active recovery and hydrotherapy so todays exercise was 1 hour of swimming lap including breast stroke, freestyle, backstroke and side stroke. I have DOMS in every muscle which the swim helped but these are the joys of getting back into training after a long layoff due to injury.

Today also included figure 8s for my wrist rehab exercises

Tomorrow is tricep day and i will see if my wrist can handle the exercise that caused the problem in the first place but with a more experienced spotter.

[Trusylver]

Tricep Day

Close grip Bench Press

10 @ 50 kg
10 @ 60 kg
6 @ 70 kg
6 @ 70 kg (I am down by about 12.5 kg on this exercise after my 6 week of due to injury)

Tricep Pushdowns

3 X 5 @ 75 kg

Tricep Kickbacks (cable)

4 X 10 @ 50 kg

Seated Rows

4 X 5 @ 100 kg (down 20 kg on this exercise, places a fair bit of pressure on wrist)

Kneeling Overhead tricep extentions (cable)

3 X 10 @ 50 kg

Overall not a bad day but it just shows how much i have been set back because if this injury, Oh well nothing a bit of hard work won't fix.

I also have a good amount of DOMS in all of my leg muscles and glutes

[Trusylver]

Todays Training

Bench Press

2 X 10 @ 50 kg
3 X 6 @ 60 kg (not happy with this but expected after injury)

Incline Bench Press

4 X 10 @ 40 kg

DB Bench (wrist was a problem)

3 X 10 @ 22.5 kg

Drop Set Pec Deck (ie. no rest between sets, do max reps at each weight)

10 @ 40 kg
12 @ 35 kg
12 @ 30 kg
15 @ 25 kg

Bicep Curls

Right Arm 3 X 8 @ 17.5 kg
Left Arm 6 X 10 @ 10 kg (wrist wrapped tight, still a lot of work to do here to get back to square 1)

12 minutes stairmaster max level hill profile standard step

Total Calories Burned 1060 (Heart rate monitor)
Max HR 179 Avg HR 133

Outside temp 40 C (104 F) inside temp around 35 C (95 F)

[Trusylver]

Done my leg training session today that i missed yesterday

Squat (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus, Hamstrings, Gastrocnemius, Erector Spinae, Rectus Abdominis, Obliques: Compound)
10 @ 60 kg
10 @ 100 kg
6 @ 110 kg
3 @ 120 kg

Leg Press (Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus: Compound)
10 @ 400 kg
10 @ 500 kg
5 @ 560 kg
5 @ 610 kg

Reverse Calf Raise (Tibialis Anterior: Isolation)
3 X 10 @ 10 kg

Standing Calf Raise (Gastrocnemius: Isolation)
3 X 5 @ 200 kg

Seated Calf Raise (Soleus: Isolation)
3 X 10 @ 60 kg

Hamstring Raise (Hamstring: isolation)
3 X 10 Bodyweight + 20 kg

Stairmaster (Cardio, Random Intervals)
10 minutes, max level, random program, standard step setting

TOTAL

1500 calories burned
178 max HR
145 Avg HR

* from memory as DH has taken my HR monitor on his run

Rehab exercises using Nunchaku, reverse figure 8s, figure 8s