Approved Log Return to bodybuilding.... finally

[Dan30185]

1. 3 pieces vegemite toast +6 eggs
2. Nonna's pizza x 2 slices
3. Slow cooked beef cheeks and rice
4. Choc brownie
5. Mince, bacon, 2 eggs scrambled with 3 potatoes air fried and diced
6. Mie Goreng with 180g Tuna and 2 eggs fried

 

[Dan30185]

Hit a road block guys. Was at work and a 2kg steel wedge was dislodged and fell 2m landing right on top of my outstretched hand. Result is i have fractured 2 metacarpal bones and a fracture through the metacarpal junction. All in all pretty gutted , Doc reckons it will be 8 weeks to heal and I can return to weight training about 10 weeks. I am now having to modify the way I train to accommodate this, im thinking I can get a wrist attachment for cable machine and attach it to forearm and I've seen people do this with cable flyes and cable curls etc I am going to have to go down a similiar route. Any suggestions at this point are welcomed greatly

 

[keith432]

Hit a road block guys. Was at work and a 2kg steel wedge was dislodged and fell 2m landing right on top of my outstretched hand. Result is i have fractured 2 metacarpal bones and a fracture through the metacarpal junction. All in all pretty gutted , Doc reckons it will be 8 weeks to heal and I can return to weight training about 10 weeks. I am now having to modify the way I train to accommodate this, im thinking I can get a wrist attachment for cable machine and attach it to forearm and I've seen people do this with cable flyes and cable curls etc I am going to have to go down a similiar route. Any suggestions at this point are welcomed greatly

Not good brother. Use a forearm strap for all cable work and stick to machines where you can load with elbows/shoulders. That’s the safest way to train around the issue without delaying healing...... or safest option, stick to legs untill it all heals up.

 

[Dan30185]

So was playing around in gym and just testing out different grips and what straps u can deploy on cables etc. I noticed that when my hand is aligned 180° parallel to my arm , there is very little felt. And motion going the other way is a no go. So for rows , pull down etc , i should be ok , but for any curl variation i will have to use straps on cables and pressing is out. All dumbell work is removed , pretty much will have to be machines for the rest of the time

 

[Dan30185]

Gave these a whirl this morning, worked but definitely feel a bit different, that's what I'm working with i suppose

 

[Dan30185]

Training this morning went as follows :

Incline Cable Press - 3 sets 12@ 20kg
Cable Curls - 3 sets 15 @ 10kg
Cable Flyes ( high ) - 3 sets 12@ 15kg
Cable Flyes ( low) - 3 sets 12 @ 15kg
Cable Curls ( low ) - 3 sets 10 @ 10kg

A fair bit lighter and orientated around cable crossover machine, but all I'm all , it's about not letting perfect be the enemy of good really. I think the weight was about right at the moment , I have to be mindful of the I jury and not get too heavy. Decent pump in biceps though

 

[darkHORSE]

So was playing around in gym and just testing out different grips and what straps u can deploy on cables etc. I noticed that when my hand is aligned 180° parallel to my arm , there is very little felt. And motion going the other way is a no go. So for rows , pull down etc , i should be ok , but for any curl variation i will have to use straps on cables and pressing is out. All dumbell work is removed , pretty much will have to be machines for the rest of the time

If neutral grip feels fine, stick to rows and pulldowns.. those won’t smash the injured spot. Anything that needs a palm up curl is gonna flare it and straps won’t fix that so keep curls to neutral or rope variations only. Dumbbells and pressing load the area too much right now so machines are the safest way to train while it calms down.

 

[Dan30185]

Haven't trained again this week, aside from the injury I've had a pretty ordinary personal week which has kind of hit me for 6 a bit. Will be back in gym tomorrow doing legs

 

[hubbles]

Hit a road block guys. Was at work and a 2kg steel wedge was dislodged and fell 2m landing right on top of my outstretched hand. Result is i have fractured 2 metacarpal bones and a fracture through the metacarpal junction. All in all pretty gutted , Doc reckons it will be 8 weeks to heal and I can return to weight training about 10 weeks. I am now having to modify the way I train to accommodate this, im thinking I can get a wrist attachment for cable machine and attach it to forearm and I've seen people do this with cable flyes and cable curls etc I am going to have to go down a similiar route. Any suggestions at this point are welcomed greatly

Sorry to hear bro.. these curveballs!!

 

[Dan30185]

Training this morning went as follows

Leg Extensions- 2 sets 12@ 61kg mac
Leg Curls - 2 sets 10 @ 55kg mac
Leg Press - 2 sets 12 @ 145kg mac
Standing Calf Raises - 2 sets 15 @ 115kg mac
Hack Squats - 2 set 10 @ 75kg mac
Seated Calf Press - 3 sets 15 @ 45kg


Added more volume to the leg session today, felt strong , added significant weight to Leg Extensions and Leg Press as well as a general shift in higher weight accross the board. But felt nice and strong this morning so shot for more volume and performed at least 1 extra set, only hitting failure on Hack Squats , a little counter-intuitive to the High I density philosophy , but just felt like a bit more training this morning as my upper body movements are obviously limited

 

[Dan30185]

Sorry to hear bro.. these curveballs!!

Yeah I'm pretty disappointed, bit of a silly one off type of injury to, but still will push on as best as I can around it

 

[Dan30185]

Training this morning :

Shoulder Press - 17.5kgx12, 17.5kgx12,17.5kgx12
Post Delt Fly - 20kgx12,20kgx12, 20kgx12
Front Raise - 7.5kgx12, 10kgx12, 10kgx12
Lateral Raise- 7.5kgx10, 7.5kgx10,7.5kgx10

* 15 lat Raises pet side, 15 front raises pet side @ 5kg as fast as possible

Using a ankle strap attachment around my forearm to press , all exercises were performed this way . Going lighter so as to not aggravate injury

 

[shawShanks]

Training this morning :

Shoulder Press - 17.5kgx12, 17.5kgx12,17.5kgx12
Post Delt Fly - 20kgx12,20kgx12, 20kgx12
Front Raise - 7.5kgx12, 10kgx12, 10kgx12
Lateral Raise- 7.5kgx10, 7.5kgx10,7.5kgx10

* 15 lat Raises pet side, 15 front raises pet side @ 5kg as fast as possible

Using a ankle strap attachment around my forearm to press , all exercises were performed this way . Going lighter so as to not aggravate injury

Not a fun one to deal with but it could have been worse (just another way to look at it I guess).

It's good that you know what you'e doing. Nothing wroing with going light. The volume there is enough to get blood in and maintain strength without forcing it.

 

[hubbles]

Yeah I'm pretty disappointed, bit of a silly one off type of injury to, but still will push on as best as I can around it

Main thing is at least you can go to the gym like @shawShanks said it could been worse.

 

[Dan30185]

Training this morning.g went as follows :

Cable Press - 5 sets 10 @ 22.5kg
Cable Lay Pullover - 5 sets 12@ 15kg
Cable Curls- 3 sets 12 @ 10kg
Tricep Press Down - 3 sets 12 @ 25kg
Cable crossover fly - 3 sets 15@10kg
Preacher Curls- 3 sets 15 @ 15kg

Preacher Curls, tricep press Downs , laying pullovers all were modified to be performed again with wrist straps and cable attachment. Doing the best I can , could be worse, but the straps are pretty annoying after a while, I seem to be getting like a sweat rash under them , stealing the kids Sudocrem upon returning lol

 

[Dan30185]

Training this morning was as follows :

10 min warm up ( light rows )
ILR- 80kgx10,80kgx10, 80kgx10
LHR - 80kgx10,90kgx8, 90kgx8
Seated Row-50kgx10,50kgx10, 50kgx12
Lat Pulldown - 45kgx12, 45kgx10, 45kgx10
Facepull - 20kgx12, 20kgx10, 15kgx15


ILR = Isolated Lateral Row
LHR = Lateral High Row / Overhead Row

Training went well, no substitute for good ol Bent Over Row with the underhand grip, but doing ok with the machines and did give it some weight today, ha d seemed to hold up just fine which is good going forward

 

[Dan30185]

This morning:

Leg Ext - 3 sets 12 @61kg
Leg Curl - 3 sets 12 @ 50kg
Hack Squat - 3 sets 8 @ 90kg
Standing Calf Raise - 3 sets 12 @ 135kg
Seated Calf Press - 3 sets 12 @ 45kg
Leg Press - 3 sets 12 @ 140kg

Felt pretty strong and looking to up weight a little more .

 

[ozzyewolf]

Hit a road block guys. Was at work and a 2kg steel wedge was dislodged and fell 2m landing right on top of my outstretched hand. Result is i have fractured 2 metacarpal bones and a fracture through the metacarpal junction. All in all pretty gutted , Doc reckons it will be 8 weeks to heal and I can return to weight training about 10 weeks. I am now having to modify the way I train to accommodate this, im thinking I can get a wrist attachment for cable machine and attach it to forearm and I've seen people do this with cable flyes and cable curls etc I am going to have to go down a similiar route. Any suggestions at this point are welcomed greatly

Been there, I snapped a metacarpal from a dumb fall playing footy. Bone healed in about 6 weeks but I stayed off heavy grip stuff till around week 10. Ran legs, machines and used forearm straps on cables to keep training. It’s slow and annoying but the timeline your doc gave is accurate, rushing it isn’t worth it.

 

[Dan30185]

Been there, I snapped a metacarpal from a dumb fall playing footy. Bone healed in about 6 weeks but I stayed off heavy grip stuff till around week 10. Ran legs, machines and used forearm straps on cables to keep training. It’s slow and annoying but the timeline your doc gave is accurate, rushing it isn’t worth it.

Yeah I'm pretty much doing all the same things you did. Could be worse, but its a nuisance like injury in that I forget about it fairly often until it lets you know its there.

 

[darkHORSE]

Swapping to cables and forearm straps is annoying I get it but you’re keeping the volume high and hitting all the right muscles. That’s what’s going to keep your strength from dropping.