Gym Selfies **and Daily Motivation

[JDS]

I do need to make some changes in my routine and that includes the gym

Start today, not tomorrow LFG

 

[edawg]

When you are over 40 take 1 hour out of every day either loving your favorite woman, working out, or taking a nap.

 

[JDS]

When you are over 40 take 1 hour out of every day either loving your favorite woman, working out, or taking a nap.

I like that sound advice.

 

[BobbyFK]

When you are over 40 take 1 hour out of every day either loving your favorite woman, working out, or taking a nap.

I can do that now at 35

 

[JDS]

I can do that now at 35

Yeah, the problem is the naps always win that three-way line for you.

 

[edawg]

I can do that now at 35

Your a good guy and still young enough where a slight change in lifestyle will have good benefits for your future and the people you care for.

 

[BobbyFK]

Yeah, the problem is the naps always win that three-way line for you.

Most of the time

 

[KVB]

Came back stronger than ever so today I added chest press, military press, and fly’s, all machines, nothing requiring grip.

Could lift every weight I left off on, no need to go lighter....

...Tomorrow I will try back workout but not sure about these “pull” exercises, they require grip. Lat pulls, rows, shrugs and even shoulder raises.

Not sure the elbow is ready, to be honest,...

But if I can’t balance all the chest and triceps with back and biceps, I’ll have to tone it down and stick to core workouts and cardio alone.

Was actually pretty sore all weekend from that workout Friday so waited until today to hit the back workout.

I did Lat Pulls and Row, on the machines, and cupped my fingers more than gripped.

I could do it. So I can do a very basic circuit and have hardly lost any strength.

I did lateral shoulder raises with a 5 pound weight, very carefully, and by not gripping and moving my elbow, I can get away with it.

Was using 30 pound dumbells for shrugs, but I don't think it's a good idea to pick one of those up right now so I carefully, with no elbow use, picked up 20s and cupped my fingers to hold them as I did shrugs.

One wrong move and I feel it in the elbow. I don't like working out like that, but I am getting a little impatient and might get away with these excercises while the elbow continues to heal.

Overall a good start to coming back.

 

[Archie]

why not use wrist straps

 

[KVB]

why not use wrist straps

Never even thought about it. Never needed them.

This could be a good idea to reduce the potential for accidental strain over the next few weeks.

Hmmm.

Looked into elbow strap but it seems those are more for discomfort, and less for functionality. In my situation, I think discomfort is good, it warns me.

But wrist straps might solve a safety issue I seem to be creating.

Still do those original excercises you mentioned Archie, just to keep it in form.

 

[KVB]

As I've said, I do 3 sets of 15 reps and only up weight when that is just too easy as I run through the circuit faster and faster.

But I'm looking to change that.

I'm looking into having each set go for 60 to 90 seconds, whatever the reps, starting with 60 seconds.

Currently, on nearly all exercises, it takes a little over 40 seconds to do 15 reps. I can either do them slower, or do a little more than 20 reps.

So as I come back here and get into form again I just might decrease my weight a little bit to reach the target TIME for each set.

 

[KVB]

Looked into elbow strap but it seems those are more for discomfort, and less for functionality. In my situation, I think discomfort is good, it warns me.

I take this back. I might be getting elbow and wrist straps going forward. This will allow me to work out while recovering from injury and be safer about it.

 

[KVB]

Going to add a regimen of reclining hangs (including one arm and switching arms), forearm hangs, and maybe even kettle bell swings, including 2 arm, single arm, and single arm offset swings.

All to work on grip and forearm muscles to bring this arm back in a more proactive way instead of just waiting for it to heal.

 

[KVB]

Went back to gym, got on the scrunch machine and wrapped my workout towel like a wrist strap.

Worked beautifully. I’m stoked.

I ordered wrist straps, and a tennis elbow strap. Should be here tomorrow.

 

[edawg]

Mastery of Hand Strength by John Brookfield is an excellent book.

 

[JDS]

Went back to gym, got on the scrunch machine and wrapped my workout towel like a wrist strap.

Worked beautifully. I’m stoked.

I ordered wrist straps, and a tennis elbow strap. Should be here tomorrow.

For free weight lifting straps are definitely an asset.

 

[KVB]

Mastery of Hand Strength by John Brookfield is an excellent book.

Definitely going work on the grip and strengthening the forearm. Do not want to be dependant on straps and weight is not high enough to need them.

Straps while I heal, which could take a while, and a regimen of excercises for grip without the straps. Try to keep things balanced.

Found this link too...

John Brookfield's Grip Tips

ironmind.com

 

[Archie]

post hike plan

sled, front squats, walking lunges, hip thrusts, maybe extra delt session

 

[KVB]

Almost hiked some of the Grand Canyon today, but we’re going to fly it instead, lol.

 

[Archie]

rowing machine and sled... not feeling it

currently in dry sauna reformulating plan.

maybe swim some laps?