Pushing Tin - Paekakboyz Training Log
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Had a good visit to the physio on friday. Good progress on the neck, main advice was to keep on stretching and keep active. Will get back into upper body later this week. Probably will wait another week before I start pull ups again. Final appt with physio on wed so will see what she says. Don't want to be a muppet and have to start all over again.<br />
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I reckon primo AB and warriors wins in the weekend def was some good medicine! -
finally a decent workout!! stoked. Used lighter weights but went through all my exercises apart from pull ups. No excuses not to increase the cardio as well now!
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Shazzam! mint workout tonight. Cranked up the weights a bit and the reps. Back to usual reps/sets but pretty much back at the weights I started with for this new programme. Should be back to pre-injury performance in a 2-3 weeks if I can manage at least two gym sessions a week.<br />
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Legs are coming on really well. Going for a light run tomorrow to see how the knee feels. While I was having physio I noticed they sell these [URL]http://www.vibramfivefingers.com/[/URL] which look interesting. Have been doing a fair bit of research about how to overcome runners knee etc. Running barefoot or trying alternatives to traditional running shoes seem to possible solutions for long-term running injuries. Porirua park is just around the corner so I might start working in some barefoot running and look into these monkey shoes for summer. -
saw physio today - she is really stoked with how the neck is healing up. Have full range of motion and just a single sore spot now. She is also going to check out my knee as well which is cool. I was waiting till I was pretty much finished up before bringing up the 2nd injury!<br />
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Gym session tonight. Will be good to get in 2-3 workouts this week to start building weight/reps back up again. -
Back to usual workout. Was feeling right chipper today so I added wide grip pull ups back in. Was stoked that there was no pain (beyond muscle workout pain) and managed a couple of good sets. Strength is coming back in other exercises now but still blowing hard after each set. Legs def feel a lot stronger and I'm enjoying the new mix of exercises.<br />
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Still putting off cardio but weight is constant and now that the injuries are coming right I'll have no excuses not to get on the rowing machine/bike or something. -
[quote name='Paekakboyz']Back to usual workout. Was feeling right chipper today so I added wide grip pull ups back in. Was stoked that there was no pain (beyond muscle workout pain) and managed a couple of good sets. Strength is coming back in other exercises now but still blowing hard after each set. Legs def feel a lot stronger and I'm enjoying the new mix of exercises.<br />
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Still putting off cardio but weight is constant and now that the injuries are coming right I'll have no excuses not to get on the rowing machine/bike or something.[/QUOTE]<br />
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Paekak do you find you have the same problem I had today ie legs a bit rooted from the day before resulting in a drop of performance ? say you go for a run and then do squats/push presses or whatever the next day and you can't lift as much as you'd like ? bit of a bugger for sure ! -
have learnt about muscle group training in previous gym lives so I try to plan my workouts as best I can. Def wouldn't schedule legs the day after a run, I'd just get frustrated as I def wouldn't be firing at 100%. <br />
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I have been squeezing my entire workout into a single session at the moment, takes about an hour and half-ish. But from next week I'll be increasing the number of sets on legs so I'll go for a upperbody workout then a legs workout at least once a week. Each one will have triceps/biceps and abs too. I won't ever be going back to back days so plenty of rest in between.<br />
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Main challenge is getting more cardio into the programme. I loathe running on treadmills and now that I've had a taste of running its my preferred cardio/stress relief. The bung knee has been pretty shit as I haven't been running much yet I can't bring myself to get on the bike/rower at the gym. We have a crosstrainer at home so it's really about getting into a routine and focusing on cardio. Ha ha I'll let you fullas know how it goes!! -
oh and had a good workout tonight. Wide grip pull-ups are getting better although I'll need to shake another 3-4kg (fat) to make things a bit easier for myself!! On the trip back to the car had to stop and help another young fulla push a car off the road - dude had stalled right in the middle of the innercity bypass at about 5ish!! blocking the bus lane and there was some hardcore tooting going on. Lucky I was warmed up from the gym! Now that is training for life ha ha
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Whoo hoo!! just saw the physio about my knee and it's not as bad as I had feared. Have a tight tendon in the knee and a bit of imbalance on the outer thigh muscle but NO cartilage damage. Have a pretty full-on stretching routine to work through. Problem was the knee started to fold inward under fatigue and the poor flexibility was making things worse. Second part is that even when you stop running etc tendons have really low blood flow (only the Achilles is worse apparently) so its a slow road to recovery. However two of the stretches I'll be doing are intended to encourage bloodflow to quicken recovery.<br />
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Physio was positive that I could go for a run late next week if I stuck to the stretching programme. Only 10min or so at a slow pace but it's still running! Totally stoked that I finally got the knee looked at there is a solution that doesn't involve surgery or similar.<br />
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So that's shoulder, neck and knee injuries dealt too in the last 2-3 months. What a shitty run of problems!! However I def feel heaps more positive about training now though! -
good workout. Leg workout was mainly stretches the physio gave me. Single leg squats and single leg 'drop' squats where you try and mimic your knee/leg giving way and then you catch in suddenly. It stimulates bloodflow in the tendons in the knee. Squats are also to strengthen the bracing muscles around the knee. Was doing sets till failure so ended up with wobbly legs... not great when you have three flights of stairs to negotiate!!
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solid workout. Another session on the rower at the end but I'd already thrashed my legs. Strength starting to build back up which is good. Cardio, Cardio, Cardio, sigh.
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[quote name='Paekakboyz']good workout. Leg workout was mainly stretches the physio gave me. Single leg squats and single leg 'drop' squats [B]where you try and mimic your knee/leg giving way and then you catch in suddenly[/B]. It stimulates bloodflow in the tendons in the knee. Squats are also to strengthen the bracing muscles around the knee. Was doing sets till failure so ended up with wobbly legs... not great when you have three flights of stairs to negotiate!![/QUOTE]That sounds well dodgy! Is it otherwise called "gym chicken"? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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[quote name='Bones']That sounds well dodgy! Is it otherwise called "gym chicken"? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />[/QUOTE]<br />
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I was a tad iffy about it at first but it's working!! No matter how hard you try you can't really copy a real collapse but it still feels a bit odd to do. Good thing is you can feel it right in the target spot so you know when you are doing it right. Between this exercise, the mini squats and the stretches the knee feels a lot better and my legs a lot stronger.<br />
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Seeing physio again tomorrow and should be ok for a short 10min run this weekend. Just need to build back up strength before I start trying longer runs. -
Friday gym session. A fast workout tonight. Didn't want to piss around in town so set a fast pace and got into it. Swiss ball work is coming along well, flys are still super tough though. Have been steadily increasing weight on lat pulldowns and seated row. Great to see steady improvement as I want to make sure I don't overtrain chest. Especially as I've added bench back into my workout.<br />
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Planning a run tomorrow which will be primo yet painful!! instructed to go for a light run for about 10min. Trying to build up strength etc etc. Making sure I follow the plan so things improve as smoothly as possible. -
run/walk last sat went ok, knee was painful the following day but not as bad as I'd expected. Saw physio today (new guy, same clinic) and he was really interesting. He had a different approach to last person I saw. He noted I have 'claw feet' ha ha and that I wasn't one of those lucky people to have a foot or body type that was well suited to running!! nothing I didn't know but it was a good laugh.<br />
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He was really focused on core strength/position during stretching. It has a big impact on hip flexors/quads etc and making sure you get full value from targeted stretching. He gave me a plan to increase my running workload over the next two weeks and heaps of stretching exercises. Floated the idea of acupuncture but only if I don't see steady improvement. He's seen heaps of these types of injuries so he was confident it'll come right (in time).<br />
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Off to the gym tonight. Feeling pretty good at the moment so going to up weights on a few exercises. Then thrash out the stretches I got from the physio. -
Had a really good session tonight. Upped weights on swiss ball and the number of swiss ball press-ups I follow up with. Had the fair shakes at the end but I was stoked to get through two full sets. Shoulder seems fully healed now. Just got to continue to build the strength up. Wide grip pull-ups are pretty ave but I need to be doing them a lot more to really improve.<br />
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Knee is improving nicely. Tweaks the most recent physio has made to my stretching position have been effective so far. Turns a decent stretch into a burner! but in a good way, you def know you have got it right.<br />
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Doing interval running on sat/sun to keep working on the knee (and dire cardio!). Missus is keen to come along so that will be a good motivator.<br />
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not a bad Friday the 13th all in all! -
Solid workout. Swiss ball was still tough with the upped weights. Pull-ups were really good today. Business as usual for the rest, pretty much back up to pre-injury weights/reps so another couple of workouts and it'll be time to crank it up.
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pull ups - the lighter I get, the easier they are - even though I have about half a cup of rice a day and zero energy, I am cracking out 3 sets of ten, supersetted with squats, 40 second rest, no problems! But three months ago, 6 kilos heavier, eating like a horse, and I would struggle! Mind you, my shoulder is also much better, with no visiting to physio (I am full of advice that I never follow), so go figure again!!<br />
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As for the shoulder injury - yours, just always be careful - mine was good as gold, then got lazy, stopped the rehab, and it came back, and is now going again (touch wood)...
