Trusylver's Maintenance and Training Log

well yesterday i managed a whole 3 one arm pushups lol, It is something to work on while i have the use of only one arm :)

Hubby gave me a book and the kids gave me "Death by Chocolate" fudge which although not good for the diet it was very nice :piggy:

Thanks for all the birthday wishes guys :)
 
Started doing some rehab exercises for the wrist today including an exercise using my Nunchaku, slightly improved range of movement but very weak
 
Was able to drive a bit today, wrist is improving

tecnique is improving for single arm pushup, up to 4
 
Single arm pushups, HARDCORE!!! well for me anyways...:blush5:

Happy Belated Birthday Trusylver. :) Sounds like it was a hoot!

Take Care​
 
more rehab on the wrist this morning and I made it into the gym now that i can drive again, unfortunately I still can't do a full training session but i did manage a 30 minute jog and 20 minute of spinning. I will head outside shortly and see how many single arm pushups i can do along with some other bodyweight stuff.
 
I'd completely forgotten about my pushups...shucks...just no getting out of them...Good to see your looking on the bright side Trusylver...definitely inspiring stuff!!!...Best of luck with the recovery and Best wishes all round.
Later
Dave
 
Thanks for dropping in Dave :)

wrist is slowly improving and I may be able to return to training a week earlier than expected YAY

have spent the day working on my and slowly building up members in my forum

My residual income dropped when i sold some websites and with some big bills aproaching I need to build it up again even though I don't do the web development as a full time job anymore. So my physical activity level has also dropped a bit this week and not just because of my injury.
 
must be a trend with starting up your own forum...


Trusylver, I'll be over to visit the place for sure.

how is the wrist doing? Rehab and pulling back on your work outs kind of suck don't they?

Sending some love your way!
 
really interesting journal. I hope one day I will have a maintenance journal. lol

Sorry to read about your wrist, I hope the it gets better soon.
 
the last couple of days I have had the support bandage off my wrist and if all goes well I can start back with some light training on monday YAY
 
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.
 
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.
 
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.
 
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 :D
 
Still have DOMS in legs and still can't deadlift so will skip the gym today. Will start putting together a weighted sled for sprint training at home a bit later today
 
Quiet day today, took youngest to a birthday party, had to stay as anything can happen when all the kids are special needs

Done my rehab exercises

need to get some padding for the weighted sled so rope doesn't dig in to shoulders do much.
 
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)
 
I almost wish it was summer lol, at least then there would be a reason for it to be this damn hot. Leg Day this afternoon, but the weather forcast is stinking hot again. will find out if a friend is ok today as they evacuated her area yesterday afternoon/night due to bushfire. it is 5:30 am 21 C (70 F) and rising :(
 
Yeah, some bushfire almost started here. Don't think they've had to evacuate anyone yet. Hope your friends ok :) Everythings burnt from last year anyway :(
Need more rain before summer, but its starting in 14days. Too hot for November :(
 
You must log in or register to reply here.
Back
Top