Since I've gotten out of my cast, and having a few days of rest, I have started doing some exercise (no worries, I'm completely and utterly ignoring upper body exercises until I get a green light from a doctor), mostly been doing random crunches and squats. The following equation pretty much represents the entire story. Sick of being lazy + Random exercises + Skyrim crashing = Frustration ---> Proper workout. So, without further delay, here I go!! Friday, December 30th, 2011 - Core Foot Work Drills: 3-5 minutes A1: Cross Crunches: 30 reps A2: Crunches: 30 reps B1: Bicycle Crunches: 30 reps B2: Leg Lifts: 40 reps C1: Russian Twists: 35 reps C2: Double Crunches : 20 reps Stretching.
Good luck with your rehab! Hope your doctor is a decent one who allows you to get back to some training ASAP.
Thanks guys!! I'm going in to see a doctor in a few days so hopefully the doctor will give me a green light. I'm also partially hoping for some physio, just to be on the safe side.
You should push hard for some physio, citing the fact that you want to get fit for sport rather than sitting in a heap watching telly and munching on cake all day.
Sunday, January 1st, 2012 - Legs Foot Work Drills: 3-5 minutes Tabata Squats - 30 second rounds/breaks A1: 36 reps A2: 33 reps A3: 31 reps Calf Raises: B1: 16 reps B2: 12 reps B3: 8 reps B4: 5 reps Wall Sits: C1: 40 secs C2: 20 secs C3: 10 secs Stretching.
Sunday, January 2nd, 2012 - Legs (HFT) Trying out this new HFT idea (Thanks Sylvester!) Do 2 sets of *insert exercise here*, doing as many reps as you can per set. In this case I'm doing squats. Will add in other exercise as I gradually ease into this routine. My routine today is as follows: Leg Swings - Forwards: A1: 10 A2: 10 Leg Swings - Sideways: B1: 20 reps B2: 20 reps Squats: C1: 60 reps C2: 51 reps Stretching + Glass of 2% milk
Wednesday, January 3rd 2011 - Core Footwork drills: 3-5 minutes Joint Rotations A1: Leg lowers: 20 reps A2: Superman holds: 20s x 3 B1: Bicycle Crunches: 30 reps B2: Oblique Crunches: 25 x 2 C1: Crunches: 30 reps C2: Flutter kicks: 20s x 2 D1: Double crunches: 15 reps Cool down
I would suggest replacing some of those crunches with reverse crunches. [ame="http://www.youtube.com/watch?v=Lkafd6GkaPo"]www.EricCressey.com: Reverse Crunch Technique - YouTube[/ame]
They work completely different muscles. At a basic level crunches - upper abs. Reverse crunches - lower abs.
Thank you very very much. I like my back, kinda need it really, so I'll definitely implement the reverse crunches. One more quick question (sorry!), but when doing the exercise I shouldn't be rolling onto my head, right? I should only bring my legs up to touch my arms without my upper body lifting up too much.
Got back from the doctor. Gave me some home physio with me essentially moving my arm around without weights. 2 weeks from Wednesday I'll be seeing him again and he'll give me some half-kilo weights to work with.
Wednesday, January 4th 2011 - Legs (HFT) Joint rotations Footwork drills Leg Swings - Forwards: A1: 20 reps A2: 20 reps Leg Swings - Sideways: B1: 20 reps B2: 20 reps Adductor flies: C1: 17 reps C2: 20 reps Squats (HFT style): D1: 69 reps (lol) D2: 62 reps Stretching + Cereal Thursday, January 5th 2011 - Compound [Core +Legs (HFT style)] Mobility Drill Footwork Drills Reverse Crunches: A1: 18 reps A2: 15 reps Oblique Crunches: B1: 14 reps (both sides) B2: 10 reps (both sides) 1 hand plank C1: 30 sec C2: 15 sec Squats (HFT style) D1: 70 reps D2: 49 reps () Stretching + Cup of milk 2% Tomorrow and probably Saturday are rest times. devoting the entire day to Skyrim :3
The two exercises I have to do is squeeze a stress ball, and "walk" by hand up a wall, dragging my arm behind it. I contemplated doing the squeezing with the aid of my hedgehog, but figured I'd just get some spikes in my hand for the trouble
I love the fact you have a hedgehog! I think ours is hibernating right now, as we've not seen it bumble past the patio window for ages.
Update time. Went to the doctors and got another X-ray. My arm looks so sexy in all its healed glory. The doctor checked my arm, and gave me a clear for some harder physio. He was like Jesus in a white coat. Anyways, over the past few days I've been messing around with some light arm exercises. Started out with some static holds, and eventually worked my way to push ups and inverted body weight rows. Right now my max amount of reps is between 7-10, for both aforementioned exercises. I've also filled up a bag with a couple of water bottles, weighing out at roughly 20 pounds, give or take, and I've been doing some swinging (kettlebell-esque?) motions. I'm staying away for anything that involves moderate impact, so plyometrics are no-no (I'm sad, but I doubt I could even do them lol) Unfortunately though, this moth has been hectic and I have exams and tests, so this log will go dark for a bit. I still be screwing around workout wise, but I probably won't log anything unless it's a solid workout. ~Seventh
Exams are done! Routine A - Arms (Push) Thursday, Febuary 2, 2012 Warm Up: - Footwork drills - Joint Rotations - Lighting punching combinations Man Portion: - Push Ups (Regular) 3 x 8 reps - Push Ups (Wide Grip) 2 x 7 reps - Triceps Dips 2 x 8 reps Cool Down: - Stretching - Joint Rotations Notes: Already made an "exercise schedule" which I'm going to attempt to stick to for 3-4 weeks. I've also taken into account my injury, which is why my upper body workouts are significantly lighter then my past workouts. That, and I lack the muscular endurance currently right now lol.
