Road to recovery
- Thread starter N19h7m4r3
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I can't seem to get a break. Feels like sprained something in my sternum. Most likely my costal cartilage of the top right rib.
It's not sore when idle, but I get an ache even a stretch like sting feeling when I stretch or tense my chest.
Even more so when I push my chest out, or do a bench press like motion with my arms; like in an incline position.
I can feel a little bump, and it's a tad tender.
Well got my biofreeze on, took some ibuprofen for the inflammation and it's ice pack time.
Guess pushing the chest too hard on the chest press the past 2 weeks didn't help.
Especially after those heavy dips with increased reps.
No weight on Friday so, hopefully it'll settle soon. Would be a shame to regress in my advances just over 3 months of being back at it all.
Besides my little chest issue, which was most likely in the working since I felt that little pop/crack in my sternum just over 2 weeks ago. Everything is going well.
It's a shame I won't be able to see if I can get three or four sets at 25kg on the shoulder press.
Part of my wants to say screw it and go and do it all anyway. Yet I know I should take it easy.
It's not sore when idle, but I get an ache even a stretch like sting feeling when I stretch or tense my chest.
Even more so when I push my chest out, or do a bench press like motion with my arms; like in an incline position.
I can feel a little bump, and it's a tad tender.
Well got my biofreeze on, took some ibuprofen for the inflammation and it's ice pack time.
Guess pushing the chest too hard on the chest press the past 2 weeks didn't help.
Especially after those heavy dips with increased reps.
No weight on Friday so, hopefully it'll settle soon. Would be a shame to regress in my advances just over 3 months of being back at it all.
Besides my little chest issue, which was most likely in the working since I felt that little pop/crack in my sternum just over 2 weeks ago. Everything is going well.
It's a shame I won't be able to see if I can get three or four sets at 25kg on the shoulder press.
Part of my wants to say screw it and go and do it all anyway. Yet I know I should take it easy.
Did all my cardio today along with using the smiths with light weight and cable flies to help stretch my chest and it's affected area. Worked amazingly well.
I did try some side lateral raises and standing dumbbell presses with 12lbs but it caused some discomfort so I stopped those and did some more stretching instead.
I did try some side lateral raises and standing dumbbell presses with 12lbs but it caused some discomfort so I stopped those and did some more stretching instead.
Caporegime
It seems to be sorting itself mate. Just carry on as you are, youre pretty sensible about it all so im sure itll improve more 
I didn't do too much today, just some very light weights to see what affects my little injury.
Strangely dips and leg raises really made it stung so I stopped those right away.
Other than that it's coming along very nicely, there's a little tingly after applying some compressing around the area along the peck to the frontol deltoid but that's rather nice.
Strangely dips and leg raises really made it stung so I stopped those right away.
Other than that it's coming along very nicely, there's a little tingly after applying some compressing around the area along the peck to the frontol deltoid but that's rather nice.
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Caporegime
I can understand the dips if I'm honest. If I do them poorly feels like my rib cage wants to tear in two 
I love my dips
Then again it's not a proper dip/pull up setup, it's one of those terrible graviton machine with the knee pad thing and weights.
I've two days off, I might do some light chest work on Monday depending on how it feels.
Then again it's not a proper dip/pull up setup, it's one of those terrible graviton machine with the knee pad thing and weights.
I've two days off, I might do some light chest work on Monday depending on how it feels.
Had a very light day because of the ole sternum.
Went rather well, no pressure anymore or any real discomfort.
Tried to triple set on the core and my back didn't like the idea of side bends at all. Even with just a little 20lbs dumbell. Will have to see what else I can add in there that won't affect the ole lumbar too much.
Went rather well, no pressure anymore or any real discomfort.
Tried to triple set on the core and my back didn't like the idea of side bends at all. Even with just a little 20lbs dumbell. Will have to see what else I can add in there that won't affect the ole lumbar too much.
Ugh, just one of those days where you have no energy.
Broke a terrible sweat just warming up on the crosstrainer and working up the weight till 170kg on the leg press.
Managed only 3 sets at 180kg for 15 reps
Tried some dumbell lunges and I was completely out of breath with just 16kg each hand at 10 reps for 3 sets as well.
Might have picked up a little bug the last few days at the gym.
Taking tomorrow off from cardio and then seeing how I feel on Friday.
My back and chest have little aches in them today. :/
Broke a terrible sweat just warming up on the crosstrainer and working up the weight till 170kg on the leg press.
Managed only 3 sets at 180kg for 15 reps
Tried some dumbell lunges and I was completely out of breath with just 16kg each hand at 10 reps for 3 sets as well.
Might have picked up a little bug the last few days at the gym.
Taking tomorrow off from cardio and then seeing how I feel on Friday.
My back and chest have little aches in them today. :/
Well what ever bug I had last week certainly did a number on my strength. What was supposed to be a light day to get back into things was atrociously difficult. I had to drop the weight on exercises and it seems side bends just don't agree with me. My back doesn't like them and they managed to set off my sternum again after it was fine.
They're going to be dropped anyway.
They're going to be dropped anyway.
Caporegime
Can I ask why you're doing the side raises? What is it you are trying to hit specifically?
What is it you are trying to hit specifically?
Caporegime
Fair game
Do standard planks aggravate it? Side planks I probably wouldn't even consider
I did some pallof presses the other day, bruuuutal. Guess they would hurt?
Do standard planks aggravate it? Side planks I probably wouldn't even consider
I did some pallof presses the other day, bruuuutal. Guess they would hurt?
Caporegime
I've not done them for a while, aggravated me a bit too much, probably more fatigue playing a part though.
Have you tried a plank recently? ie one where you just balance in the position, not pull yourself inwards with your feet and elbows? Grats though mate, couldn't imagine having the injury you had, mine was bad enough
Have you tried a plank recently? ie one where you just balance in the position, not pull yourself inwards with your feet and elbows? Grats though mate, couldn't imagine having the injury you had, mine was bad enough
I tried normal planks two weeks ago and it didn't go too well really. It's all quite frustrating that I'm very limited in some exercises.
I'll certainly give them a shot on Friday along with the pallof presses, if they go well I shall add them to my training. Monday for Legraises and jack knives and friday for the rest.
First things first, I need to sort out this inflammation in my costalcartilage and avoid anything that aggrivates it. Strangely benchpressing helps it really well, with that lovely stretch as the bar is just a cm or two from the chest. Even cable flyes help.
I'll certainly give them a shot on Friday along with the pallof presses, if they go well I shall add them to my training. Monday for Legraises and jack knives and friday for the rest.
First things first, I need to sort out this inflammation in my costalcartilage and avoid anything that aggrivates it. Strangely benchpressing helps it really well, with that lovely stretch as the bar is just a cm or two from the chest. Even cable flyes help.