Road to Recovery

lol just a half marathon if I can get my running up high enough, I have only started running because I can no longer lift at a competitive level due to injury.

It has been over 2 weeks since the car accident followed by the flooding but today I will have to opportunity to get into the gym, as I done cardio yesterday I won't be pushing that aspect of my gym workout very hard but I do want to push myself as much as possible in the weights room within the limits of my injury as training heavy really helps my mood. I also want to check out the new cardio machines that are supposed to have been installed.

Will post gym workout later.
 
Wow.

I wanted to come and tell you that I've found a way to eat 1300 calories and not be hungry when I go to bed - I thought I would never be able to conquer night time eating.
 
Hey there! After seeing you post in my journal I decided to check yours out. I just read thru the whole thing - very fascinating!

I can't imagine how frustrating it must be for you to be recovering from an injury when you have been such an elite athlete in the past. I have never been anything close to an athlete, but have been recovering from an injury myself for more than a year now. I've found it hard and frustrating, but for you it must be 100 times worse! In the fall of 2009 I was bucked off a horse and snapped my humerus in half. I was given a choice to either have 1.) surgery to cut open my arm from the shoulder to the elbow to have 2 metal plates attached to either side of my bone (which would probably have to be removed with another surgery in a few years), which would allow me to start using my arm within days of the surgery, depending on speed of healing and pain tolerance. Or 2.) have my shoulder, arm, and elbow immobilized for 6 to 8 weeks to allow the bone to mend back together naturally, at which time I could then start therapy to get myself back to 'near normal' which they told me could take anywhere from 6 to 18 months. Since I was scared of having to have surgery, I choose option 2. It's been a LOOOOONG road.

I look forward to checking in often to see your progress. You've done an amazing job already and have come such a long ways!
 
Just got back from town and the gym, my afternoon looked like this -

Taxi to town
Hair Cut
Walk 2 km across town
Gym

Treadmill 5 minute warmup, incline 4 speed 6
Squat
10 @ 60 kg
5 @ 80 kg
5@ 90 kg
1 @ 100 kg (220 lb)

Powerclean
10 @ 20 kg
10 @ 40 kg

Leg Press
10@300 kg
8@400 kg
5@ 500 kg
5@ 560 kg
4 @ 600 kg (1322 lb)

Bench Press

Bar X 10
10 @ 40 kg
10 @ 50 kg (this is 1/2 of my old 1 rep max)

Skull Crushers
3X 5 @ 50 kg

Bicep Curls (DB)
10 @ 15 kg
5 @ 17.5 kg
5 @ 20 kg (44 lb)

2 km walk across town, do shopping

Taxi Home

1 km walk up driveway with heavy shopping.


Not a bad afternoon, well down on weights but best I have been able to do in months
 
Tigpuppy said:
Hey there! After seeing you post in my journal I decided to check yours out. I just read thru the whole thing - very fascinating!

2.) have my shoulder, arm, and elbow immobilized for 6 to 8 weeks to allow the bone to mend back together naturally, at which time I could then start therapy to get myself back to 'near normal' which they told me could take anywhere from 6 to 18 months. Since I was scared of having to have surgery, I choose option 2. It's been a LOOOOONG road.

I look forward to checking in often to see your progress. You've done an amazing job already and have come such a long ways!
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Thanks for dropping in, well done on your recovery :)
 
Sorry about the car accident sylver! Must have been very frustrating! Glad to see you are able to do your exercises again! Very committed! :hurray: And a marathon? Wow! Hope you don't rush it! :)
 
Have had some time to rest and am now starting to feel like myself again but probably wont be able to get back in to the gym again till next week.

Hubby and I are looking to sign up for the bridge to Brisbane this year.
 
feeling good tonight before bed, I feel so much more relaxed after the stress of the last couple of weeks all washed away by the good training session, It may sound weird but I am looking forward to DOMS over the next couple of days, it will remind me not to stress so much :D
 
Just looking at your workouts intimidates me, lol. I need to start somewhere but can't do cardio yet. I thought I'd start with some strength training just to feel better...I have an old tape from Tony Little (so old its VHS) but other than that no clue where to start. Guess I should start educating myself on that part :) Glad you're feeling good...what's DOMS?
 
DOMS stands for Delayed Onset Muscle Soreness and is caused by a combination of things related to exercise, the first is when weight training or even an intense cardio session small micro tears will occur in the muscles, these take a few days to heal but the muscle will be stronger afterwards other effect that also contribute to the pain is that blood, lactic acid and other wast products from exercise will pool in the muscles where the tears occurred. When you see athletes have an ice bath or ice plunge after a game it is this waste product they are getting rid of to reduce the DOMS they will have the following few days.

this works by having the ice cause vasoconstriction to the blood vessels and muscles to force out the waste followed by a warm plunge or even just a brisk towel dry to generate heat causing vasodilation forcing fresh blood and nutrients into the muscles to promote healing and recovery. This procedure is usually done 3 or 4 times.

The cold also reduces bleeding in muscles which may have more than just micro tears reducing bruising and swelling but in this case no heat is added afterwards.


This anti DOMS treatment can be done at home in a shower alternating between cold and hot water and is a little more pleasant than an ice plunge :D

douknowjello come and join the challenge I have started for bodyweight exercises :)
 
just entered my food into calorie king from yesterday despite eating what I considered a splurge my calories were actually ok but nutrients were out of balance, exercise added up to approx 1000 cals used so overall not bad for what I would consider a treat day.

Today will probably also be a bit out for nutrient balance but I have another lamb shank to cook which I will have for lunch and some liver for a snack :)
 
It has been a lazy day today with rain most of the day. I have some DOMS but will feel it more tomorrow and my Trapezius is a little bruised from the squat bar. Feeling good, weight is up but that is normal during DOMS and will drop again when the muscles heal. Food has been ok
 
It is Saturday morning, I no longer have any DOMS in my upper body but quads are still sore. My bad shoulder is a little tender but not bad considering and I have full ROM in it this morning. I will go through the bodyweight routine for the challenge later today then start to do the write-up ready to post.

My middle son tried on his new uniform for high school yesterday and he looked soooo small in it but he is looking forward to his first day of high school and is also looking forward to being in classes with only smart kids as he was accepted into the top academic classes. At the same time my eldest starts grade 11 this year so his workload will be a LOT higher.
 
I just signed up for your challenge! Great idea!

Question: If you don't do the cold/warm treatment for DOMS after working out, is it bad? Or does it just make you end up being more sore? How long after working out should it be done? Immediately? Is there a point at which it no longer does any good?

Thanks! You have been most helpful to me!
 
You don't have to do the contrasting shower routine (not doing it is not bad and won't make it worse) but it does reduce DOMS and is best done 5-10 minutes after your workout.

Recovery Strategies

First 5 Minutes

* drink - rehydrate
* Eat - carb snack
* Stretch while Warm

5-10 Minutes

* Contrast Shower
* self massage and stretch in shower

Within 1st hour

* Drink plenty of fluid
* eat a carb and protein meal

Next Day

* pool recovery session (or stand in the surf at the beach) - move through water 10-20 minutes
(I don't do this one as I don't have easy access to a pool)
 
Nice to hear about your kids Trusyler.

I'm starting to be able to wrap my brain around eating like this for longer than I thought I'd have to in order to make a big difference in my weight and shape. Had some good insights this afternoon about "my journey". Its the first time I've called it that because I've never tried for very long at a time. I am even sharing with my boyfriend a bit to keep my efforts real. I have to live up to what I say. I have been thinking that its as if I've had a physical disability, you would think, by the level of my inactivity. I may have a mood disorder but I am not physically disabled. Therefore i should really get to work. I am physically healthy but tend to be lazy. (But I really enjoyed my time on the roads today).
 
Trusylver said:
My middle son tried on his new uniform for high school yesterday and he looked soooo small in it but he is looking forward to his first day of high school and is also looking forward to being in classes with only smart kids as he was accepted into the top academic classes. At the same time my eldest starts grade 11 this year so his workload will be a LOT higher.
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I just picked up all my back to school lay buys today, and my son is the same. He looks so tiny in his new uniform. He's 7 this year and he'll be in year 1 (apparently not a little kid anymore). That's great news for your middle son, you must be so proud of him :) I feel for your older one, I'd hate to have to study like that again!
 
Well 2 out of 3 kids are back at school today, my youngest won't go back to school until we have the car situation sorted later and the week and the chaos of the start of a new school year subsides.

Weight is steady but having awful pain in my Achilles so need to rest it today.
 
Hey Tru - hope you don't mind me bugging you with all my questions, but I was wondering if clicking in the joints is normal when lifting or is that something I need to be concerned about?

Hope you get the car situation all taken care of. Around here I couldn't live without mine. But I live 5 miles from the nearest small town (which doesn't have much there) and am 70 miles from the nearest city that has anything decent for shopping and such.

Hope the achilles is better soon!
 
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