Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 LIBhenchman's Path to Greatness

View previous topic View next topic Go down 
Go to page : Previous  1, 2
AuthorMessage
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Wed Nov 07, 2012 2:26 am

Yeah that is true. I ready in a personal training book that its important to keep the tendon strong and flexible during the repair process in order ease your way back into working out. Eating fish and rest has been helped me immensely in the recovery process...actually eating healthy and varying food in general has helped me.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Wed Nov 07, 2012 2:32 am

Jump Rope (3 mins)

Inspired by Incite Fitness

3x6 Pull-ups
2x6 Wide Grip Pull Ups
2x6 Static Hold Wide Grip Pull Ups
2x6 Australian or reverse pull up

2x6 Diamond Push Ups
2x6 Close arm Push Ups
2x6 Dips
2x6 Running Dips

A STRONG acid test and passed with some color. I did feel a sensation in the joints but no pain. After working out, I iced my elbows to reduce the chances of inflammation. I stretch after every workout to keep my tendons flexible and strong.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Thu Nov 08, 2012 12:06 am

Ran 2 miles (hilly terrain)

Giving my tendons some time to heal before doing the next acid test. Object is to strengthen the tendons during the healing process. This should ensure and/or determine if my situation is that of a degenerative problem, muscle pain problem, or joint problem. A delicate balance during testing to say the least but so far so good.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Sun Nov 11, 2012 5:58 pm

REALLY backtracking here

Thursday

3x10 pushups (hands backwards "planche position")
3x10 Forearm Pushups
2x6 chin ups

Really sloppy day, did not want to re-inflame my tendons. Felt a little strain so I stopped short.

Today

Ran 2 miles

01:00 plank
00:30 Side planks (each side)
1:00 plank
00:30 Side planks (each side)

All without breaking form and fasting for 19 hours.

Overall, my tendons are healing slowly due to the workouts but I'm also strengthening them as well. I've been trying this new thing called intermittent fasting..haha. So far so good, on Friday I went balls deep by fast for 20 hours and on Saturday for 19 hours. I will do this for a month and provide the results in December.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Mon Nov 12, 2012 10:54 pm

Ran 4 miles (40mins 43 secs)

3x10 Push-ups
3x10 Wide Pushups

2x10 Hanging Leg Raises
10 sec L-sit Holds
2x25 Jack Knives
2x10 V-ups

All on while 13 hour fasted, empty stomach. Most definitely pushed myself both physically and mentally today. Ate only for 4 hours today and planning to do the same tomorrow.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Tue Nov 13, 2012 11:19 pm

Rehabilitation stage

3x10 Pull-ups
3x10 Wide Grip Pullups
3x10 Reverse Pull ups

3x10 Diamond Grip Push ups
3x10 Push Ups (Hands close to body)

Overall my tendinitis is getting better but I still ice my elbows after workout to reduce the chances of inflammation.

Did this while fasted for 14 hours.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Wed Nov 14, 2012 10:21 pm

Ran 3 Miles slow then...
00:20 Fast Pace (at 95% effort)
2:00 Slow Pace
00:20 Fast Pace (at 95% effort)
2:00 Slow Pace


Currently I'm using the app, RunKeeper, to track my goals and progressions in running. It also has running plans that are extremely helpful. Besides that, rested today to give my tendons some rest for tomorrow.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Sat Dec 01, 2012 9:02 pm

Long time no talk everybody

I've decided to allow my elbows to FULLY heal from this tendinitis bulls&*t. I've been running a lot for the most part and have been running on average 5 miles until a busted my knee on a ledge. There will be no new posts for a while until I go to the doctors to get my elbows checked out. I will share with you guys the doc's diagnosis and remedy in a few weeks when I see her. If anyone has any advice as to curing tendinitis, please let me know. Thanks and train hard!!!
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Sun Dec 02, 2012 12:41 pm

Had a second thought about my busted knee and decided to run anyways.

3 miles (average pace 9:26)

3x 20 second intervals (running at 95% effort)

2:00 jogging in between intervals and ending the interval

Time: 24:48 for 2.63 miles

Ab Workout
Ab-Ripper (shoutout to Incite Fitness)
25 Jacknives (with fingertips on floor)
25 Bicycle Cycles
25 Reverse Bicycle Cycles
25 Jacknives (no hands)
25 Static Alternating Leg Holds
25 Pulse ups
25 Butterfly Pulse ups
25 V-ups to Sit-ups
30 Single Leg up Sit ups (15 each side)
30 Oblique Sit ups (15 each side)
30 Side Touches (with legs in the air/ 15 each side)

These over strained tendons and bum knee ain't holding me back!!!!!
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Thu Dec 06, 2012 12:35 am

Ran 5.02 miles in 48:57 (a new personal record!!)


For the day before I did....

Ab Workout
Ab-Ripper (shoutout to Incite Fitness)
25 Jacknives (with fingertips on floor)
25 Bicycle Cycles
25 Reverse Bicycle Cycles
25 Jacknives (no hands)
25 Static Alternating Leg Holds
25 Pulse ups
25 Butterfly Pulse ups
25 V-ups to Sit-ups
30 Single Leg up Sit ups (15 each side)
30 Oblique Sit ups (15 each side)
30 Side Touches (with legs in the air/ 15 each side)

I also did some jump rope work. Finally achieved doing double unders consecutively (only 4 times in a row)

My tendonitis is still in the bones but I read IRONLOO's advice on another topic on supplements he used to cure his tendonitis. His list was

-Joint Vibrance
-Maca Root (Based on the Reviews I saw that the gelantinized version is better for the stomach)
-USP Labs Supercissus Rx Capsules

I also heard that Fish Oil w/ Omega 3s helps as well so I will get on that ASAP
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Tue Dec 11, 2012 10:27 pm

I just order the book, You Are Your Own Gym, by Mark Lauren. It's pretty good book, especially for those just starting body weight training and rehab. Since last Sunday, I've been using the exercise plans detailed in the book. I will follow the instructions brick by brick to test its effectiveness and to help rehab my elbows.

On Sunday,

Ladders of:

Push Ups (only did up to 10 and on an elevated surface as I felt a sharp pain in my elbows doing a regular one.)

Let Me Ins (holding the end of two doorknobs and pulling your chest towards the door

Seated Dips w/feet on ground

Australian Pull Ups w/keens bent

Today

Ladders of (up to 10):

Alt Back Lunges
Alt 1 Legged Romanian Dead Lift
Squats
Scissors w/3 second holds

So far so good, just want to make sure my tendons are getting used to the stress again.
Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
LIBhenchman

avatar

Posts : 53
Join date : 2012-05-10
Location : New Jersey

PostSubject: Re: LIBhenchman's Path to Greatness   Sat Jan 05, 2013 5:28 pm

Happy New Year to everybody!!! Haven't been on here on a while. Still doing the excercises listed on the book "You Are Your Own Gym" by Mark Lauren and they have been very helpful in regards to strengthening my tendons. I take a few joint support supplements to aid the healing process of tendonitis. I take SuperCissus, Fish Oil, and Multi-Vitamin. I'm really not the kind of a guy to take supplements but in this case, I need to get back on the bars by any means. Anyways, to the workouts...Right now I've been doing a routine of Push/Legs/Pull/Core. I will list the workouts as they are done, Mon through Thurs.


Back to top Go down
View user profile http://www.youtube.com/user/LIBhenchman
Sponsored content




PostSubject: Re: LIBhenchman's Path to Greatness   

Back to top Go down
 
LIBhenchman's Path to Greatness
View previous topic View next topic Back to top 
Page 2 of 2Go to page : Previous  1, 2
 Similar topics
-
» Typical Upgrade Path - Newage 2.5 STi (06/07)
» Typical Upgrade Path - Newage 2.0 STi
» True Measure Of Greatness
» The True Scale of Greatness
» Typical Upgrade Path - 2.0 WRX

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: