I’ve been keeping a log of my workouts for the last few months. It’s been helpful, but pages keep tearing out of my notebook. Therefore, I’m gonna keep my log here on the web. I hope to record the daily workouts and identify patterns of my own training to optimize my exercise efforts. Here’s a brief history:
I’m 30 years old. My leg and foot were crushed by an 800-pound boulder six years ago while taking a land navigation course. After several surgeries, my leg is finally healthy enough to use again! I have very limited range of motion in my right ankle and foot, as well as limited calf strength. Pain is a near-constant when standing, but, what the hey, life goes on. After over half a decade, I can start to squat and deadlift again! More importantly, I can walk and hike.
While recovering from the crushing and the surgeries, I was on a walker/crutches/cane. I used one or the other for at least three years. My triceps grew and my dip numbers went up. Coincidentally, if you want to hit your triceps, get a pair of crutches and take a walk down the street on ‘em! Your arms will burn like you wouldn’t believe! Back on topic, my elbows and shoulders fared well on the crutches, all things considered. However, they got sick of bein’ walked on. Nowadays, I have to be careful to not over-use my upper-body joints. I want to be lifting 10 and 20 years from now.
Due to extremely limited ROM, I can’t run or jump. Olympic lifts are difficult to hit correct form with. Cleans, though, seem to work; I’m still learnin’.
So, that’s a brief sketch of where I’m at. This month’s training focuses on “training my weaknesses”, as CW said in his recent interview. I aim to increase aerobic endurance, leg mass, forearm/grip strength, and shoulder development, while improving my walking distance (four miles at a time and counting) and maintaining chest/back/upper arm muscle.
I appreciate questions, feedback and insight into my training. Here’s to successful exercise endeavors!
My basic stats: 30 years old, 5’11", 195 pounds, training as able for 4 years.
My plan for May is to do what I’ve never done before - just wing it. My elbows, shoulders, and wrists were pretty beat up from lots of lifting. I’m giving them some down time before I start a regimented program once again. However, I’m still training them, I’m just focusing on specific movements and muscle groups.
Delts - increase strength and mass in all three heads
forearms - focus on extensors and grip. I’ve never done grip-specific work before, this should be fun.
quads - build mass and strength. Re-acquire squat form.
abs - more, plain and simple. BF % is about 14%, I’d guess, so I want to shave off fat to see abs more.