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My hand is pretty fucked up. Will not be able to see a specialist until friday.

12/27
fasted

45 min treadmill run @ 8:27 mile pace (5.3 miles)

zercher squat 135 *5

hands free front squat 135 *5

safety bar squat
160 *5 paused
250 *5 paused
300 *5

jog went well
safety bar very promising, zercher will take some getting used to. fsq is out, too unstable.
gym has pretty good leg exercise selection, core should be fine too. cannot do upper body at all

12/29

Saw the doc. he wasn't a wrist specialist. annoying asf

Ss1a: ez curl Zercher GHR:
105 4*8

Ss1b: back ext
170 4*8

Ss2a: sl glute machine
100 4*8/ ea side

Ss2b: ham curl
155 4*8

Calf raises:
340 3*15+9+9

Safety bar good morning:
120*8
170 2*8

12/31
hamstrings sore. good mornings+ham curls is a great combo

safety bar squat:
250 *5 paused
300 *5 paused
320 *5 paused
330 *5
340 *5,5,5 STRONG

zercher squat:
225 *6
275 3*6
lots of stretch reflex. gonna drop the weight and do a 3s ecc+pause next time

hack squat (slight int rotation):
270 *8
320 *8
360 *8,8
max ROM before back starts coming off the seat

any issues?

<a href="http://www.youtube.com/watch?v=336Blb-qHew" target="_blank">http://www.youtube.com/watch?v=336Blb-qHew</a>
<a href="http://www.youtube.com/watch?v=-04kqCWG_aQ" target="_blank">http://www.youtube.com/watch?v=-04kqCWG_aQ</a>
<a href="http://www.youtube.com/watch?v=-Aw9QG_P57o" target="_blank">http://www.youtube.com/watch?v=-Aw9QG_P57o</a>

thanks! I'll look into it at some point. I've kind of deceived myself saying I'm lifting for field sport so I don't really need lifting shoes. honestly though at this point lifting for the sake of lifting is just as important to me as Frisbee

1/01
Lol the gym is packed and a whole bunch of people are doing dumb shit. One dude is doing single leg balancing on an upside down bosu ball while doing db overhead press.

SL ham cable hyper (3s ecc):
40 4*6 ea side

Ss1a zercher ghr ez curl bar (3s ecc):
85 3*8

Ss1b back ext :
190 3*10
Not sure if I like this, I can't tell if the form is consistent. Feel like I'm cheating with my legs and by having my butt curled slightly. Definitely feeling it in the back tho

Safety bar good morning:
140 3*8
160 *7

ham curl (2s ecc):
170 3*8
Not sure if form is consistent here too

Dec sit-ups:
15 w/ hands behind head + 10 regular
12 w/ hands + 9 regular
11 w/ hands + 7 regular

Quote from: Final Phenom on December 25, 2017, 06:44:46 pm

12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 

what did the annoying doc say?

No lol the doc wasn't annoying I was annoyed that I requested an appointment with a specialist and they stuck me with a regular doc.

I saw a specialist today and he recommended surgery. 3 month recovery with no lifting

1/02

20 mins full body stretches
1 hour low intensity cycling
5 min back decompression

Unfortunately I agree with this doc. I can't just walk around with a bone sticking out of my wrist. There's no way to know if I'll return to full function without getting it fixed.

Gonna have the surgery in a few hours. I'll probably be back to doing jogging and careful exercise within a few weeks. No training last 2 days, been having depressive episodes from a mix of life stresses. Hopefully I can still draw after surgery

Wow it's been a week. Hand is in a cast with a staple in my wrist, can't grip anything and doctor hasn't cleared me to workout but I have no healthy hobby I can use for fulfillment with my hand broken so I went for it making sure to pay close attention to my wrist.

1/09
ham mobility very good from not lifting
glute activation very bad

Safety Bar squat:
300 *5 paused
320 *3 paused 3s
320 *5,5

SB good morning:
160 *5
140 3*8

Leg Press:
450 *8
540 *8,7

ss1a: ham curl
180 3*8

ss1b: back ext
200 *8
170 3*12, 1*20
not feeling it in the back. need to tinker with form

terrible session. wanted to call it after paused SB  squat, just dying out of breath between good morning and leg press sets and went to the bathroom 3 times continuously splashed cold water on my face, tried to throw up but just ended up belching a lot. Even though it sucked I needed this, felt better after

life stresses really piled up, possibly in CNS burnout? I dunno feel like I could train alright. Been spending all my free time rewatching series and stuff like that. 18hr/week Class is brutal it's much harder to draw with the cast and today I lost 8 hours of work because of a computer issue. I have to make it all up. Just have to get through a few more weeks

  yeah it's pretty gnarly

1/12

Ssb squat:
295*5
320*5
340*5
350*5!

Ssb pause half squat:
300 3*8  rfd
300 *20
So 300*20 normal speed feels almost the same rpe as 300*8 RFD. Definitely need to be doing more RFD lifts rather than chasing big weights.

Ssb good morning:
150*8
160 2*8

Ss1a:
Ham curl 205 3*8

Ss1b: q,Back ext
270 3*8
Apparently I've been doing these wrong there's a little belt you're supposed to use that I didn't notice