Fitness Bump

When I injured myself I cracked 4 ribs, broke my right clavical into 6 pieces, my elbow in two places and my wrist.

My shoulder didn't really hurt but my ribs and wrist and pending rotation, my elbow.. Boy..

The only thing that bothered me about my shoulder was the scar because they cut through nerves to repair it it was very hot, warm and ached like it was infected which got me worried but I wasn't allowed to remove my dressing. I was told that nerves are like electricity and once you cut the lines it is like a bridge over water they cannot cross so they either repair themselves or find alternative routes to do what they need to do. This was all the feelings I was getting. Even now fully healed of you push into my scar or near it or even metal objects do it probably from my plate and screws but it feels very numb at times and tingly.

So far this winter I haven't felt the plate like I thought I would I really only just thought about that... maybe next year?

 

What did you do, fall off a horse or something?
If it's not bothering you too much you should be good. You're still young, I read they are finding nerves can grow back sometimes more than they previously thought, or like you said, the brain finds different pathways.
That kind of thing could haunt you in old age though.

 

did you do upper abs lower abs and obliques? Front middle and rear deltoids? Traps? Hamstrings?

Personally i like to do forearms last cause i cant grip a damn thing afterwards but you might not have that problem

I did routine 1 today. Was hoping to get 315 up once on bench. Got it twice! 1 rep from my personal best (3). Did a little stretching. Prob gonna do rounds on the bag later

 

Going to take a pre workout today. I never take them anymore, i did when i was liek 18 but my buddy went to the LA fit expo and gave me some to try. itll probably be shit but oh well

 

Lower and upper abs, yep. I don't target the obliques, the routine I do includes enough to work them, but I don't want them overly developed for aesthetic reasons.
Front, middle and rear deltoids, yep, traps yep, hamstrings, yep, all covered in the synergistic routine I do. It's a body-weight and elastomer routine developed by a martial artist and sport's medicine phd, for martial artists. I do use dumbells in place of the elastomer where I can. It's not a body-building routine, it's mainly for tone and strength. I do it mostly out of vanity though, lol
I'll be 55 this year but at 165 lbs I can run around with my shirt off and still get looks from the 20 and 30 somethings!

And yeah forearms come last, just before the lower body stuff.

 

"tone" is just your body fat % lol

 

Bullshit, you don't know what you are talking about if thats what you believe.

 

Ok then explain it wise guy

 

Tone is how much tension your muscles retain in their relaxed state. A person with very low body fat % can still have flabby muscles with no tone.

 

oh yea, you dont wanna get to bulky huh?

 

Went to the gym last night. Went on the elliptical for 2 miles.

3 x 10 - ab pull-ups (30lbs)
5 x 10 - ab crunches (50 lbs)
5 x 10 - ab swivels (30lbs)

5 x 10 - lifts for back and arms (40lbs)
3 x 10 - arm lifts (40lbs)
3 x 10 - bicep curl machine (40lbs)

Cool down with 2.5 miles on the treadmill

 

*oops. Duplicate*

 

If youre doin a martial arts routine, boxers work their neck like in the "yes man" exercise. Jiu jitsu folks work their anterior tibialis (shin muscle). You can work the shin by doing the opposite motion of a calf raise with an adjustable cable cross. Most folks dont work those two muscle groups unless they need em for fighting sports though

Not familiar with elastomer and synergistics

As far as muscle definition goes its prob mostly low body fat %. Although its common gym knowledge high rep / low weight exercises are good for definition as well

 

I've trained in Jujutsu, Aikijutsu, Judo, Karate, Muay thai, Boxing, so I do know about high intensity conditioning.

Elastomer's are just a big surgical tubing used for resistance. They come in a lot of gauges from super light to really heavy, and if thats not enough you can double them up.

Synergistic in this case refers to the idea that certain exercises work together to produce results greater than the sum of the results of the individual exercises.

I wasn't talking about muscle definition, though that can be a problem if you have too much body fat, you can't see the muscles!

I was talking about tone, which I defined earlier in the thread.

{edit}

we used to do one in Judo where you bend over and support your body with only your head ( and feet) on the mat. Then, not letting your body touch the mat, twist around on just your head until you are arch backed and on around to the start position. Fucking brutal, I'm glad I didn't fuck up my neck doing that one!

I do exactly that with elastics, after doing calf raises for both muscle heads

 

For a few reasons; Too much bulk interferes with my flexibility and balance, my genetics make it hard to maintain, my grocery bill is high enough as it is, and most importantly, I have other things to do, lol

 

Last night I did about 200 swings, 8 x 8 bench press, 3 x 10 skullcrusher and 8 x 10 barbell curls. So a rather brief workout last night that focused mainly on arms.

BTW: Does anyone else here prefer to train fasted? I only do fasted training, both weights and cardio.

 

Made an observation at the gym last night:

During cardio I've started focusing more on my heart rate.
Mine seems to get really high really quickly. Noticed last night that my husband (29 y.o smoked for 12 years) could consistently run 6mph and keep his heart rate below 140. While my heart rate reaches 160 at a moderate pace and then can quickly reach 190 after only say 15 minutes at 5mph.

Spent most of my cardio time keeping my heart rate between 130-150. It's not totally ideal but I was also going way slower than I really wanted to.


Focused deep on my biceps and upper arm area. Tried to keep my weight around 40lbs

3 sets of 10 on those machines.


Also got in deep with my quads for a bit too. My legs are about twice as strong so I kept my weights between 90-100lbs.

4 sets of 14 on each of those.


Rode the ab coaster and did my basic ab routine along the 3 machines at
4 sets of 14 on each.


We then hit the stationary bikes for about 10 minutes to cool down.


Definitely sore today. Probably gonna kick it with some yoga and rest today.

 

ok guys

I got my new 3 day per week, full body routine on paper. ill post up once I'm off my seven day rest.

after 11 weeks , 5days a week, not missing a single day a rest is a very good thing.

question: do you guys and girls take time off? after how much time?


edit
rat what do you mean fasted?

 

What pound kettleball do you use? I'm thinking of stealing one from the gym I go to because the workers are all huge cock faces.

 

I go on dog walks but these are shorter in the winter (20-30 minutes). Nicer days and we walk for a couple hours, 5 - 7 miles. I also do physical work sometimes at a farm. I've lost 60 pounds from my heaviest.