Getting Back to Fitness

tom_nieto · 5 Jan 2015 at 18:02

I've been threatening a log for a while now!

I was the fittest I've ever been in October 2014, but a broken ankle has put a stop to that.
16/10/14 - fractured left fibula (training is best done in the bar)
02/11/14 - plate inserted on to left fibula
16/12/14 - partial weight bearing
28/12/14 - discharged to physiotherapy

Thankfully I haven't put on any significant weight and I'm still at 98kg. I'm in a walking boot and have a limp, although it's getting better day by day.

Back to the gym for me. This log aims to track my progress and encourage me to do physiotherapy on my ankle. The goal is to be able to cycle to work again (25 mile round trip) and be in a position to get back on the rugby field (not decided 100% whether to retire or not). Oh, and I'm getting married in August, so I need to be in shape for that!

For now, I'm going to split upper body workouts into:
A - chest
B - back/shoulders
Both will have squats on the balance board and I will be building up to lunges and eventually weights. Cardio will take a back seat.

Chest Monday:

Warm up on TRX straps

DB press
17.5 x 1 x 10
25 x 1 x 8
32.5 x 3 x 5
35 x 2 x 5
37.5 x 1 x 6 - wasn't expecting to get this many. Crutches for 8 weeks have helped!

Incline DB press
25 x 4 x 5
27.5 x 1 x 5

Chest Fly (machine)
55 x 3 x 10

Dips
4 x 10

Internal and external rotation for shoulders wih elastic 3 x 10 both

Unweighted squats 2 x 10
Unweighted squats on balance board 2 x 10
These needed some assistance for balance from a wall mounted bar.

Nights this week, but hopefully will get to the gym twice more this week.
The other main issue to consider is diet. I'll think about that once my nights are done with and I've got going a bit.

dod · 6 Jan 2015 at 18:19

I broke my ankle last february I think it was, good luck with the recovery, it takes a while

tom_nieto · 7 Jan 2015 at 01:10

It sucks, but I'm trying to stay positive. At least I'm back to full duties at work. How long did your recovery take in all?

Seeing the physio tomorrow. Hopefully will have some new exercises to try with my new found progress. I'm still meant to be partial weight bearing for another 2 weeks

dod · 7 Jan 2015 at 07:00

I got the boot off in APril, took another couple of months to be comfortable. I broke a metatarsal at the same time so different to you but I didn't need plating.

Got a bone density scan to make sure it's healed properly at the end of the month. Strangely enough I'm feeling a dull ache in the colder weather.

tom_nieto · 8 Jan 2015 at 22:33

Physio has said to start weaning off the boot. I can do squats, lunges and single leg stands officially now. Also "closed circuit" cardio is permitted like cycling, cross trainer and rowing.

All good news, but it's going to take some time!

tom_nieto · 10 Jan 2015 at 19:43

Yesterday- back/shoulders

10 min cycle warm up - was good to get on a bike again!

Lat pull down
75 x 3 x 10

Pull ups - 5

DB OHP
25 x 3 x 10

Seated cable row
75 x 10
85 x 10
95 x 10
102.5 x 5 for the lols - back to bent over rows I think.

Lateral raises
10 x 3 x 10

Dips
BW x 4 x 10

TRX straps
Rotator cuff elastic band work
BW squats for ankle

tom_nieto · 11 Jan 2015 at 12:53

Chest Sunday

Cross trainer warm up. Felt fine on the ankle which is encouraging.
TRX straps

DB Bench Press
20 x 10
30 x 5
37.5 x 5 x 5

Incline DB Press
25 x 3 x 5
27.5 x 3 x 5

DB chest fly
17.5 x 3 x 10

Dips
4 x 10

Shoulder elastic band
BW squats and ankle stretches

Feeling good on the upper body. I'm ditching the boot for work next week so we'll see how that is. If I get to the gym more than twice this week I'll try some longer sessions on the cardio machines.

tom_nieto · 14 Jan 2015 at 20:26

Tuesday - shoulders/back

TRX warm up
5 chin ups - too many pies to do any more currently

DB shoulder press
20 x 7
27.5 x 5 x 5

Single arm DB row
30 x 3 x 5
32.5 x 3 x 5

Lateral DB raise
10 x 3 x 10

Lat pull down
80 x 5 x 5

Dips
4 x 12

Bizeps - cable rope curlz
35 x 3 x 10

Squats and finally lunges!

tom_nieto · 18 Jan 2015 at 15:02

2 sessions to add - Friday and today.

Friday - chest

TRX warmup

BB bench
Bar x 10
50 x 5
60 x 5
70 x 5
80 x 3 - stopped as no spotter
75 x 2 x 5

Incline DB press
25 x 3 x 5
27.5 x 3 x 5 - need to man up and do the lot at 27.5 and build up

DB fly
17.5 x 3 x 5
20 x 2 x 5

Dips
4 x 12

Elastic band shoulders

Sunday - Shoulders. Had a friend come along and this made me work harder

DB Press
10 x 12 warm up
25 x 8
27.5 x 3 x 8 - last rep needed some assistance!

Shrugs - smith machine
60 x 10
80 x 3 x 8

Lateral raise super set with rear delt cable pull down
5 x 8
7.5 x 2 x 8

45 x 3 x 8

Front raises super set with back fly
7.5 x 3 x 8 for both

Rotator cuff - what I can only describe as "popping and locking" type movement.
2.5 x 3 x 8

Arnold press
17.5 x 13

Core work to finish and I'm spent.

tom_nieto · 18 Jan 2015 at 15:05

Will stick to 5 x 5, but will consider splitting shoulders and back if I'm going 3 times a week as I can do a much higher volume of work. After a couple more weeks I might move to 3 x 8 for variation.

tom_nieto · 22 Jan 2015 at 22:13

Keeping the log ticking over, will edit with more details if I get a minute.
Yesterday - back
DB BOR - 35
Lat pull down - 82.5
SLDL - 35 (new one for me)
TRX

Today - chest
DB bench - 37.5 (8 reps last set, time to increase weight)
Incline bench - 27.5
DB fly - 20
Dips
TRX
Rotator cuff
BW squats.

tom_nieto · 24 Jan 2015 at 17:01

Physio on Friday has allowed me to start loading squats and lunges with weight. Also can try running. Things are going well! Did some cycling and mincing in the gym to celebrate with some bar only front squats to see how everything feels. I think I'm going to work squats and lunges in after every session. Deads on back day.

tom_nieto · 25 Jan 2015 at 12:44

Shoulders - definitely worth splitting it from back. Hell of a workout today and they deserve their own dedicated day.

DB OHP - 30 x 5 x 5 (PB)
Lateral raise 10 x 3 x 8
Rear delt cable pull 50 x 3 x 8
Front raise superset with back fly 7.5 x 3 x 8
Rotator cuff pop 'n' lock
Arnold press 17.5 x 12

Front squat, lunge and back squat with bar only superset. 10 x 3. Hip flexibility is returning, as is left leg strength. Need to also work on single leg calf raises.

Long days next week, so no gym til Friday. This log and OcUK should help me stay motivated through on calls and nights which is usually where I fall down on my fitness routines.

tom_nieto · 30 Jan 2015 at 20:27

Yuuuuuuup! Good session today.
PB on the DB press with 40kg - managed 5 reps on one set, but only got to 4 and 3 the next ones.
Also tried pendlay rows inspired by the rats thread. Feels good, and so much quicker than single arm DB rows.
Bit of lat pull down/pec fly then squats/lunges to finish.

tom_nieto · 2 Feb 2015 at 20:13

Shoulders are burning. Also managed to squat on a half Swiss ball for the first time since injury.

tom_nieto · 3 Feb 2015 at 21:39

Back - BOR 70kg, deadlift 110kg, lat pull down max 87.5 x 5 - pull ups soon!

Also more half ball squats. Easier today, must be the deadlifts.

tom_nieto · 6 Feb 2015 at 17:11

Physio today. Making good progress, I can start to add in plyometric movement, but the main area to work on remains proprioception and balance. Single leg balance on my left is much better, but still frustratingly bad in comparison to the right.

Pre-nights chest and legs done. Will aim for a heavier leg session on Monday +/- shoulders.

tom_nieto · 9 Feb 2015 at 22:54

Back and deads today. Post nights workout, blergh. I seem to have tweaked my shoulder on Friday, so will go light on upper body this week and concentrate on legs.

tom_nieto · 12 Feb 2015 at 14:16

Legs yesterday. Front squat, lunge and back squat superset. 40kg x 4 x 10. Leg press at 150. The DOMS are creeping in today, tomorrow is going to be interesting.

mrthingyx · 12 Feb 2015 at 14:45

tom_nieto said:
Legs yesterday. Front squat, lunge and back squat superset. 40kg x 4 x 10. Leg press at 150. The DOMS are creeping in today, tomorrow is going to be interesting.

That sounds unbelievably gross...