Mushroom workout LOLs

Discussion in 'Training Logs' started by Mushroom, Sep 6, 2011.

  1. Mushroom

    Mushroom De-powered to come back better than before.

    I know....
     
  2. Mushroom

    Mushroom De-powered to come back better than before.

    Had quite a few roll arounds, firing the old grappling brain again.
    Mental knowledge all there..physical memory..not so much.

    What I found tho, it has made me have a very defensive game, as I'm trying to figure out my next move (whilst being thrown about), its giving everyone else the chance to choke/wrench me.
    Time to up the aggression! The TapouT hoodies coming out of the wardrobe!
     
  3. Mushroom

    Mushroom De-powered to come back better than before.

    Healing is 2 weeks ahead of schedule according to the Dr...possibly out of the cast in 2 weeks (meaning i had a 4 week healing time).

    beast mode return on standby.....
     
  4. Mushroom

    Mushroom De-powered to come back better than before.

    The cast is off in 2 days! Although I have been recommended that I have no contact training for the next 2 months (at least).

    I'm already planning my training routine, which unfortunately means quite a bit of cardio.
    No heavy weights on my hands.
    So all lifting will be light and hi-rep/failure.

    I have to say though, not training for a month didn't feel great but very energised for my return.
     
  5. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Hope the recovery goes well.
     
  6. LemonSloth

    LemonSloth Laugh and grow fat!

    Sorry to hear you've been injured buddy, hope you're back to being your old self ASAP.

    What did you manage to do?
     
  7. Mushroom

    Mushroom De-powered to come back better than before.

    I broke the metacarpal (ring finger, near the wrist) during a wrestling comp, not realising it was broken and carried on wrestling.
    :p

    full details with pic here

    http://www.martialartsplanet.com/forums/showthread.php?t=122051
     
    Last edited: Oct 14, 2014
  8. Mushroom

    Mushroom De-powered to come back better than before.

    Physiotherapy on the go now officially.

    Generic hand stretches and exercises to relieve the swelling around my hand/fingers.
    I've bought a tennis ball and a powerball to mess around with.
    Left hand still shakes a bit and feels weak when trying to clench my fist.

    Advised no contact training till December, including Weight-lifting, nothing more than a kilo apparently.

    Super slow, sucks but motivational training selfies to follow :p
     
  9. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    zercher squats :D
     
  10. Mushroom

    Mushroom De-powered to come back better than before.

    Yeah Zerchers, Leg press and hammies and various abs workout.
    As well as cardio but everyday cant be leg day! :p
     
  11. Mushroom

    Mushroom De-powered to come back better than before.

    Lately my hand feeling strong, although having a weakened wrist and drastically reduced swelling....also just feeling extremely restless.

    I went to the gym and experimented. Just to be safe I used the resistance machines and wrapped my hand in boxing wrap. Placing extra support on the wrist.

    Decided today to be Chest day.

    Flat bench. Warm up, bar only. Using the "Suicide grip" (closing hand into a fist and using the exposed palm part to push or simply not closing the thumb around the bar).

    I was told to try this by a bodybuilding friend whom also had a broken hand/injury and found this to be most supportive.

    I repped till failure x 3. I didn't do a real mental count but it was around 200 total.
    As expected my left tricep and shoulder ached a lot more than my right.
    Moving onto the chest machine, this time normal grip and with weights. Resistance machines gives more general support, so placed at 60kg it was probably 50kg as a free weight.
    This felt fine, full motion and no pain. And more importantly, no pop in the hand.
    Getting a bit more brave, I placed the weights at 70kg then at 77kg (full stack). I'm hurting but in all the right places :)

    I then did Incline bench, using dumbells. That way if my hand goes, I only drop 1 weight and not an entire bar across my face and chest.
    Conservatively I stayed on 10kg.

    Next was a bit scary. Cable flyes. This was scary because, these were individual handles, which places pressure exactly where the break was.
    I placed one plate (about a kilo) and pulled. Sharply and using correct form.

    My hand did not pop. Not hurting, so I took it as a success!

    I spend the next hour doing various exercises but at very low weights with hi reps/failures. As eager as I was with about a month's worth of energy to expel, I still had to be cautious.

    So far so well. The only painful exercises to do were pull ups and pushups. But thats just due to the wrist needing strengthening.
     
  12. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

  13. Mushroom

    Mushroom De-powered to come back better than before.

    Any ideas FoD?

    I really enjoy push ups. In my MT class we do over 100 in various styles. So for me to practice what I preach....
     
  14. Mushroom

    Mushroom De-powered to come back better than before.

    Chest
    Flat bench
    Bar only x20x2 (Warm up)
    60kg x10x2
    80kg x10x1
    All with Suicide grip.

    Incline Bench
    40kg x10x2
    60kg x10x1

    Cable Flyes
    1 plate. 10x3

    Pec Deck
    59kg x10x1
    66kg 10x2


    Tricep Push Down
    26kg x 10x4

    Warm down with stretches, concentrating on the pectorals.
     
  15. Mangosteen

    Mangosteen Hold strong not

    That bench got back to normal pretty quick!
     
  16. Mushroom

    Mushroom De-powered to come back better than before.

    My finger bone is probably bent out of shape :)

    I did keep active as soon as that cast came off (3 weeks) Did lots of wall pushups, planks etc.

    But yeah the bench came back quick. Trust me tho, a lot of praying and a quite a few profanities were said whilst repping...thought it was gonna fall on me.
    Then some fella comes and interrupts me.
     
  17. Mushroom

    Mushroom De-powered to come back better than before.

    After a bit of rehab/physio during winter as I was just about to get back fully into things, I then contracted an infection and was diagnosed with Cellulitis in the foot.

    Now finally fit and healthy, I went to my boxing class.

    Soon as I walked in, I was given a nice welcome, a skipping rope (which I have been using for light workouts). After 5mins, I get dragged into sparring straight away. I haven't sparred since September and it showed.
    4 rounds in and I was gassing out. I took a 2 round break and got my breath back, but it just showed how much I have lost in cardio, despite going to the gym and doing the odd runs and lifts.

    Sparring cardio is so much more different than pounding on the treadmill for 30min and BW exercises. But now I'm back, I got the gloves on and cracking skulls (ahem) - figuratively speaking.
     
  18. Mushroom

    Mushroom De-powered to come back better than before.

    I did a bunch of these. Rolling dumbbell pushups. I also suck at them. Furthermore, note to self...don't use the rusty ones due to squeeky noises.
     

    Attached Files:

  19. Mushroom

    Mushroom De-powered to come back better than before.

    Gone back to logging some workouts

    16th

    Treadmill - 10mins - jogging/running

    Battle Ropes.
    DNA - 1min
    Wavelength - 1min
    DNA - faster 1min
    "Hulk Smash" - 1min :)p)

    Plank
    30s
    45s
    45s

    Side Plank (each side)
    30s
    30s
    45s

    Sit Ups x 20 x2

    Twisting Sit Ups (2 twists = 1 rep) x20 x3

    Medicine Ball w/Sit Ups (8kg) 10x3

    Leg Raises x30
     
  20. Mushroom

    Mushroom De-powered to come back better than before.

    17th


    Dumbbell Bench Press

    20 kg x 10 reps

    20 kg x 10 reps

    28 kg x 10 reps

    30 kg x 10 reps

    Incline Dumbbell Bench Press

    25 kg x 10 reps
    25 kg x 10 reps

    30 kg x 8 reps

    Machine Chest Fly (Pec Deck)

    65 kg x 10 reps

    65 kg x 10 reps

    80 kg x 10 reps

    50 kg x 20 reps


    Running (treadmill)

    00:20:00 | 3 mi
     

Share This Page