cheapo's log

[cheapo]

Week 176

• Thursday, August 19, 2011
  D1L8:
  • 13 (-10 cf. previous PR)
    
    Hoo boy! Lousy result, but a tough workout.
    
    I am very tired, because we have new neighbours who have disturbed our sleep with noise and cigarette smoke for a month or so and work has been busy. Things with the neighbours have improved, but I am still tired and catching up on sleep.

[cheapo]

Week 177

• Monday, August 22, 2011
  D1L8:
  • 14 (+1 cf. previous D1L8, -9 cf. previous PR)
    Only 1 round better than last week, but I am using better form on all exercises. The most obvious effect of this is that every rep is slower. The hoped-for effect is increased strength.
    
    My workout success rises and falls. I am on an upswing now. I hope.

[cheapo]

In case anyone is wondering, I have not been around for a while because I broke my ankle on Sept. 30. No SimpleFit for me!

I broke it at a hockey skills camp, when I fell and slid feet first into the boards!


Plate and Screws by cheapo, on Flickr


My New Cast by cheapo, on Flickr

[Karndog]

Oh wow, that looks nasty. I guess it's Pullups only for a while. Best of luck to you!

[Bri3626]

Oh man sorry to hear that. You could see if he could special fit the cast for swimming maybe. Other than the pullups, pushups, possibly pistols, and a few others I would try it out and see.

When I was in Ft. Bragg on my Orthopedics rotation we had one of the Airborne guys who broke his ankle and was training for a triathalon. He did nothing but swimming in the cast. The surgeon said the guys rate of healing was astounding. He ran the Tri 2 weeks after having the cast removed. Pretty impressive.

[cheapo]

Man. Still two weeks to go in this cast!

[cheapo]

Week 194

• Monday, December 5, 2011
  D1L4:
  • 22
    My cast came off on Nov. 24 (not quite 2 weeks ago). My foot, ankle, and lower calf are still swollen. My ankle has a limited range of motion and my calf has atrophied considerably...BUT, my athletic therapist says I am ready to get back to work. She says getting my heart rate up and my body moving will encourage circulation in my extremities which will help reduce the swelling.
    
    To get things rolling without killing myself, I am beginning on Level 4. I managed 22 which isn't bad.
  Saturday, December 10, 2011
  D3L4:
  • 02:52 (+00:38 cf. PR)
    
    Pull-ups: 20 (14-4-2)
    Push-ups: 41 (25-6-5-5)
    Squats: 41 (41)
    
    Whee!
    
    On to L5 (again).
    
    I now have a date (Jan. 20, 2012) for the surgery to remove one of the screws in my ankle. The one that's coming out is the one that is providing "syndesmotic fixation."

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[cheapo]

Week 198



Edit: In my previous post, I beat L4. For some reason, I moved myself up to L6. I guess I'll stay!

• Tuesday, January 3, 2012
  D1L6:
  • 19 (-12 cf. previous PR)
  Wednesday, January 4, 2012
  D2L6:
  • Untimed.
    Did all exercises with very good form.
  Saturday, January 7, 2012
  D3L6:
  • 12:52 (+8:02 cf. previous PR)
    That is the longest D3L6 has ever taken me!
    
    My previous slowest time was 12:27, but at that time I was kipping (or trying to kip) and generally not achieving full ROM on pull-ups and push-ups.
    
    Today, I was doing dead-hang pull-ups and had good ROM on the push-ups. My caveats: my ROM could still be improved and I didn't quite get my chin over the bar on 2-3 of the pull-ups.
    
    Pull-ups: 32 (12-4-3-3-2-2-1-1-2-2)
    Push-ups: 64 (21-8-5-6-5-5-6-6-3-3-3-3)
    Squats: 64 (46-18)

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[wwitzel3]

Those are some impressive numbers. I feel lucky when I do 3 or 4 full ROM pullups, let alone 32 of them! That is fricken awesome! Great job.

[cheapo]

Week 199

• Monday, January 9, 2012
  D1L6:
  • 20 (-11 cf. previous PR)
    I thought I would pick up a few more rounds than just one!
    
    Anyhow. Pretty good form and I was working very hard, with much grunting.
  Wednesday, January 11, 2012
  D2L6:
  • Untimed.
  Saturday, January 14, 2012
  D3L6:
  • 09:00 (-03:52 cf. Previous, +04:06 cf. PR)
    
    Pull-ups: 32 (12-6-3-3-3-1-2-1)
    Push-ups: 64 (24-10-6-4-5-5-5-5)
    Squats: 64 (64)
    
    Pull-ups are hard, but the push-ups feel (much) harder!

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[wwitzel3]

Nice work. 20 rounds on L5D1 is impressive as hell.

[cheapo]

A good workout, but still 7 rounds less than my PR.

[KTG]

Great job getting back into it!

We focus a lot here on the rate of improvement. Alas, it is also sobering how the strength erodes when we have to take a few weeks off. It really has to be a lifetime commitment. And it's a good warning about the importance of not getting injured or sick.

I'm going to have to be off for 4 weeks in June, so this is a good motivator to get my foundation up before that little slide.

[cheapo]

Week 200

• Monday, January 16, 2012
  Custom:
  • I was on the road and the tiny hotel gym could not provide me with a way to do pull-ups.
    So I did 2 rounds of 25 burpees + 50 squats
    And a few minutes of skipping with my new jump rope.

[cheapo]

Week 201

• Tuesday, January 24, 2012
  D1L6:
  • 22 (+1 cf. previous, -9 cf. PR)
    Again, I hoped I would pick up a few more rounds than just one!
  Wednesday, January 25, 2012
  D2L6:
  • 04:45
    I timed it for a change. And form was good in general, though the ROM on push-ups could have been a little greater.
  Saturday, January 28, 2012
  D3L6:
  • 08:39 (-0:21 cf. Previous, +03:45 cf. PR)
    
    Pull-ups: 32 (14-6-4-4-2-2)
    Push-ups: 64 (24-10-8-8-6-4-4)
    Squats: 64 (64)
    
    Judgment Day is a hard day!
    After the first 10 pull-ups or so, if I went to full extension, I didn't get my chin over the bar, or I got my chin over the bar, but didn't go to full extension!

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