Friends may come and go. But 26.2 miles is always 26.2 miles

Discussion in 'Training Logs' started by GTLifter, Nov 29, 2006.

  1. GTLifter

    GTLifter Banned

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    So broke my left 5th metacarpal (hand) a month or so ago and I got my cast off today. I've decided to start a log here just for kicks and to get some input from random clowns and other experts.



    first real training session in a long time....


    comp grip bench
    barx25
    95x10
    115x10
    135x10
    155x8
    175x8
    175x8

    standing D-Bell shoulder press
    25'sx10
    25'sx10
    25'sx10
    25'sx10

    bent over D-Bell row (elbows out)
    45'sx10
    45'sx10
    45'sx10
    45'sx10


    My left hand wrist was starting to bother me so I called it quits, ironically it was pretty much my entire hand except the part I broke. I felt like a little girl with this "pink" weights but a journey of a million miles begins with a single step.
     
    Last edited: May 15, 2008
  2. GTLifter

    GTLifter Banned

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    extra stuff....


    shoulder dislocates (mini-band)
    2x20

    knuckle push-ups (wrist strength)
    2x15

    wrist stretching the doc showed me....



    my left wrist is very weak and those knuckle push-ups were somewhat uncomfortable....
     
  3. Elfling

    Elfling New Member

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    Yow, good luck with the recovery.
     
  4. GTLifter

    GTLifter Banned

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    Thanks, my left wrist is weak as hell from beaing casted for a month so I have a long way to go before I'm back at 100%.
     
  5. GTLifter

    GTLifter Banned

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    Nov 30th Squatting....

    mini-band warm up
    elbow sleeves and capzasin-hp

    back squats (wide stance)
    barx12
    135x10
    185x8
    225x8
    275x6
    275x5
    315x0
    315x1

    12" box squats
    185x5
    205x5
    225x5

    front squats
    135x8
    135x8
    135x8

    45 deg back raises
    single choked light band x10
    double choked x10
    double choked x10

    hanging leg raises
    bwx10
    bwx10
    bwx10


    First squat session without a cast on and first set of walked out squats in months. Holding the bar in place was a bit odd as was walking them out. I really need to make sure I keep my form right, stay tight and not lose it in the hole. I've got a long way to go to get my strength back all around. The box squats weren't to taxing, I just wanted to make sure I was getting below parallel for a few sets, I'll up the weight on those next time. All in all it was a good session.
     
  6. bigdamray

    bigdamray New Member

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    Glad to hear that your back on the horse!!
     
  7. GTLifter

    GTLifter Banned

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    Thanks, it feels good to be back.
     
  8. Jam_Master_J

    Jam_Master_J New Member

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    5th metacarpil, what you do get in a fight?
     
  9. GTLifter

    GTLifter Banned

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    pretty much
     
  10. Jam_Master_J

    Jam_Master_J New Member

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    Yea it's fucking annoying, broke my 4th metcarpil a few months back. I dont have a knuckle anymore.
     
  11. GTLifter

    GTLifter Banned

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    werd
     
  12. GTLifter

    GTLifter Banned

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    off to the gym again....

    warmed up with a mini band and the elliptical
    elbow sleeves


    incline BB Bench
    45x12
    95x8
    115x8
    135x8
    155x8
    175x6
    155x6

    d-bell flat bench
    55'sx8
    55'sx8
    55'sx8
    55'sx8

    pullups
    bwx5
    bwx5
    bwx5

    hammer strength iso-lateral row
    2 plates per arm x8
    2 plates + 25 x8
    3 plates x6
    3 plates + 25 x6

    seated close grip row with squeeze on each rep
    100x8
    130x8
    160x8

    rope pushdowns
    2x12

    pec dec
    3x10



    Surprisingly I haven't lost much if any of my grip strength because I hook grip pretty much all pulling movements but the stabilization of my left wrist is gone. The 55# d-bells were the heaviest I could handle without dropping one on my face. It feels good to be back at it.
     
  13. GTLifter

    GTLifter Banned

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    I felt like complete ass today so I didn't make it to the gym to squat, I should be good to go after classes tomorrow though.
     
  14. GTLifter

    GTLifter Banned

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    So yesterday after class I decided to take a nap before dinner and lift after dinner. So I jump on the couch at around 2:30pm yesterday with an alarm set to go off at 5:45. I wake up around midnight take a piss and decide to go back to sleep until 9am this morning. That was fucking awesome, I feel great now.

    Benching this morning:


    eliptical warmup and elbow sleeves


    incline barbell bench
    45x12
    95x10
    135x5
    135x5
    155x5
    175x5
    185x3
    165x5

    pushpress
    95x5
    115x5
    125x5

    tri-pushdowns
    4x8.....I don't remember the weight

    BOR
    185x5
    185x5
    205x5
    205x5
    225x5

    shrugs.....on smith machine...turned out to be a huge hassle
    4x8
     
  15. GTLifter

    GTLifter Banned

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    That's the reason for the incline instead of flat and the push presses. I'm still somewhat limited by my left wrist but I'm coming back fast. My shoulders definitely are a major weak point as is my upper back.
     
  16. GTLifter

    GTLifter Banned

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    My new training plan....

    2 upper and 2 lower days a week with some condition tossed in

    weak points:
    quads (if I squat in a rack with my feet a sane distance apart I can’t squat for shit)
    shoulders
    back, specifically the upper portion
    left wrist


    On the 2 lower days one will be with an emphasis on the posterior chain while the other will be with an emphasis on the anterior chain.


    As far as the upper day is concerned I'm not sure about that yet, I'm thinking a bench day and OHP day with back shit on both days.

    Also, I plan to stay away from singles and lifting in the 4-6 rep range on my main exercises and 6-10 on my accessory exercises. This style of routine is what I did before I jumped on the Westside bandwagon and started doing singles and decreased ROM shit. I grew like a fucking weed.
     
  17. GTLifter

    GTLifter Banned

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    Beach Workout/rehab

    curls
    3x10

    flys
    3x10

    knuckle pushups
    3x15

    band gm's (light+mini)
    3x12



    Just some light stuff to stress the supporting muscles in the left wrist, the strength there coming back pretty quick pretty quick so that's nice.
     
  18. GTLifter

    GTLifter Banned

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    pulling today...


    elliptical warmup
    elbow sleeves/facepulls/pushdowns

    DL's
    135x10....conventional, and constant tension
    225x8...same
    315x5
    365x3(sumo)x3(convo)....add loose belt
    405x3...convo
    455x5...convo and hook grip
    495x2..that might be PR territory....almost had a 3rd but I fucked up, lost the arch and couldn't lock it out

    RDL's
    315x8.....felt really odd so I stopped

    GM's
    185x8
    225x8....once again odd

    Pull Throughs
    4x8 of entire stack

    45 deg back raises
    45lb x10
    70lb x10
    70lb x10

    hanging leg raises
    3x10
     
  19. bigdamray

    bigdamray New Member

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    Fucking good work!! :bigthumb:
     
  20. GTLifter

    GTLifter Banned

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    Thanks, it feels good to be back at it.
     
  21. GTLifter

    GTLifter Banned

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    12/8/06 PM OHP Day

    Pushpress
    45x10
    95x10
    135x5
    155x5
    155x5
    165x5....stopped because left wrist was bothering me

    pull ups
    bwx5
    bwx5
    bwx5
    bwx5

    d-bell shoulder press
    40'sx8
    45'sx8
    50'sx8
    55'sx6

    shrugs
    315x8
    315x8
    315x8

    facepulls
    4x12

    tri-pushdowns
    4x12


    First shot at an OHP day, I made the mistake of going in without much of a plan and I went at a time when the gym was packed. All in all a decent workout.
     
  22. Memor

    Memor Active Member

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    5th metacarpal injury crew signing in :sadwavey:

    Sounds like yours was hurt a lot worse than mine though - glad to see you're back at it and training hard again man, good luck!
     
  23. GTLifter

    GTLifter Banned

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    yea, it was a pretty good break....thanks...



    Squat Day at the GT CRC

    mini-band/sleeves

    box squat...parrallel-ish box
    barxbunch
    135x8
    225x8
    275x6?...lost count
    315x5
    365x3
    385x3
    415x2

    front squats
    135x8
    185x8
    185x8
    185x8

    bulgarian squats
    45lbx8
    45lbx8
    50lbx8

    bus drivers
    3x10

    hanging leg raises
    3x12
     
  24. bigdamray

    bigdamray New Member

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    What's a bulgarian squat and a bus driver?
     
  25. GTLifter

    GTLifter Banned

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