Razz's log, video p. 63

Hello everyone

Decided to start a log to track my progress and to share info with everyone on the forum.

About me: I'm 18 years old, danish. Been in recreational gymnastics for about 10 years but only started artistic gymnastics less than 2 years ago and now im really interested in it and want to do my best. At the moment im injured in my right shoulder ( operation after a smaller dislocation) so im training with just my left arm, mostly weights as there are not many unilateral gymnastics exercises i know of. About one year ago i started working out coach sommer style, but since the injury happened in march 09 I have been doing alot of physio, then worked out a month and then it was time for operation ( shoulder was stable enough to work out but not to do explosive tumbling etc). Now i visualize my right arm working because it should also benefit less loss of strength etc etc, never know it works but its worth a try.

may update the front page if i find i forgot something

will put a video up soon.

Todays workout (everything one arm ofcourse) 24/08/09

DB shoulder press

8x 35 lbs + 2 cheat reps

7x 35lbs + 3 cheat reps

6x 35 lbs + 4 cheat reps

Back lever, maltese, planche press with 1s pause each position

3x5 15 lbs

Lateral raise palms up

3x5 15 lbs

Hyper extension

3x10 20 lbs short rest

Decline situps

2x10 15bs, some minor back pain so i stop. always get this from situps.

EDIT: cardio 1h10min bicycle somewhere between 15-20km

Todays pulling workout 25/08/09:

OAC negatives

5x1 ~10s drops faster at about 110 degrees.

OAC negatives from 110 degrees

5x3

One arm HLL

3x4 low volume in this new exercise for a start. Max height i get my legs is about 30-40 degrees from the bar.

Between the OAC sets i did straddle and pike seat leg lifts.

After training 2x20s in each split position (middle,side,side,japana) middle split is all the way down. lost my side splits, theres maybe 3cm space underneath me. Japana there's still a lot to work on.

Hey Razz

Nice to see you have got yourself a log, and that you keep training though your shoulder is damaged. I'm sorry for my ignorance, but what does OAC (one arm curls?) and HLL's mean? I'm not that much into abbreviations :roll:

Søren said:

Hey Razz

Nice to see you have got yourself a log, and that you keep training though your shoulder is damaged. I'm sorry for my ignorance, but what does OAC (one arm curls?) and HLL's mean? I'm not that much into abbreviations :roll:

One arm chinups/one arm pullups

Hanging leg raises

Ok, thanks braindx

26/08/09

Todays cardio. 1h bicycling ~15km

Think for now I will do:

day1: pulling

day2: pushing

day3: off/flexibility

cardio will be 2-3 times/week since i have nothing else to do in my SnC class.

repeat.

Going to do flexibility work later

also edited my first post, forgot to write the cardio from that day.

27/08/09

2 sets of shoulder presses, PR 15x35lbs strict. was with friends so couldnt work out.

28/08/09

OAC negatives

5x1 first one was really really good, maybe 15s or more and it was steady all the way to the bottom. As a result i burned out after 3 reps and the last 2 were no more than 5s.

OAHLL

3x4 Had 2 reps a few cm's from the bar but the rest same as last time.

Straddle and Pike compressions between oac sets.

1xflexibility

middle split

japana

pike

side splits

29/08/09

Decided to workout even though it was rest day because i felt fresh.

DB shoulder press

3x12x35lbs Last two sets were very close to failure

Back lever-maltese-planche press 1s pause in each position

3x5x15lbs much easier than last time 20lbs next time.

Lateral raise palms up pause on way up and on way down

3x5x15lbs Easier but not ready for more weight yet.

Hyperextensions

10x20lbs

2x10x30lbs

I like this press/pull split. Think i will continue like this once both arms are ready and work up to 6xweekly strength training.

What's your impression of the vizualizing of the right arm work until so far? Do you think it's working?

I have no frikkin clue haha, all I know is my right biceps is feeling really floppy, i guess when i can train my right arm again I can get an impression of how much strength i lost.

Todays motivation video:

VlWgUoEuV34

and todays workout 30/08/09

felt sick yesterday and still a bit today but nevertheless got a bad workout in there where i listened to my body, something i should probably do more often

OAC negative

1x~5s

OAC negative + 3 negatives from 90 degrees

~3x(~5s +3x~2s)

OAHLL

1x4 touched bar on first rep! only good thing about todays workout

1x3

straddle and pike compressions in between sets. Need to find some light ancle weights to put on since i only have 5lbs which are a bit heavy.

Not much energy today and biceps were fried so cut OAC off at 4 sets and hll got cut off at 2 sets because of dinner, tried to work after but was just too out of energy. Rest tomorrow and hopefully i wont feel sick tuesday for my next workout.

Video of me:

jvNbCHnZtgM

- the trippel was underrotated because i had just faceplanted twice doing 3½'s

- i know that double back is traveling wayyyyyyy to far, did some good ones though

- prior to filming the strength training in the end i had had 6 months of either physio or rest with very little actual gymnastics workouts.

and you may think why the hell did this guy get an operation???? but ill answer with another question. Why was there no tumbling in that video?

Nice vid, you have really build up some skills since you moved to Qatar The only thing I miss is a standing backflip?

shush!! i'm afraid of standing backflips after i did that faceplant! my fingers are still deformed and hurts, pretty sure they were broken :?

otherwise thanks

No training today even thugh it was planned, been feeling sick lately and still not good today. dont want to aggravate it before i start physio in a few days.

instead i did lots of flexibility work. middle split 100% solid. managed to touch chest to floor also. side splits improved. so not completely wasted day even though i can't wait to do some proper workouts

Went and saw the doctor today and i'm expecting to start physio next week, think the doctor was satisfied with my shoulder

Also finally got my supplements: Whey, BCAA and creatine. Wanted beta-alanine but they didn't have it... not going to start creatine and BCAA until i can work with both arms though. And damn BCAA are expensive here :shock: :shock: :shock:

Todays training 02/09/

OAC negative

10s very solid all the way to bottom

10s

10s

~5-8s

5s

SS with: 3xOAC negative from 110deg

OAHLL

5x3. touched bar on all reps in the first set and 2 reps in the second set. huge improvement!

straddle and pike compressions in between sets. Stretching later today i think.

Sorry for OT....

How much are there BCAA per kilogram? and did you take it with taste or just raw BCAA?

Questions are always welcome

i got 72 grams in pills without taste and for that i paid 200 QR which is ~55 USD

I will see if 1.5gram before training makes a difference once i start training hard again. If it does I may order something online because this is too expensive.

Razz said:

Questions are always welcome

i got 72 grams in pills without taste and for that i paid 200 QR which is ~55 USD

I will see if 1.5gram before training makes a difference once i start training hard again. If it does I may order something online because this is too expensive.

Buy it with powder and taste. Here in Slovenia is 0,5kg of powder 32 €!!!

1,5 grams wont do anything!!!Take it 10 or 15g for power.

Yeah thats why i need to order online so i can get more cheaper. What i have read was that minimal dosis should be about 10 gram total and since i get quite a bit in my pwo shake i thought i'd start out with small doses pre wo until i get some more.

it's not worth it with so small doses!! Take it when you'll have more dose.

okay ill listen to you, thanks for the advice

Todays crappy training

05/09/09

OAC negative

10s

8s

5s

SS with 3x OAC negative from 110deg

OAHLL

3 full reps

3 fulls reps

3 full reps

no energy whatsoever today, OAC first one was good and i think i improved in the bottom part. OAHLL is improving fast.

having a hard time staying motivated though. not fun training with one arm when you have 2

todays workout:

06/09/09

SLS

bw+ 20lbs 3x3

Floor GHR

3x3 actually managed to do concentrics aswell, no idea how cause i haven't worked legs for 2-3 months and last time i did these i couldn't do concentrics. I'm piked at the hips though but i'm still surprised

Cardio

bicycle interval sprints 10 min.

Also forgot to mention i started physio thursday 03/09/09.

The creatine will only help you heal faster as you start your therapy, in my opinion there's no reason not to start it. If you want the most bang for your buck with the creatine, get the Kre-Alkalyn POWDER and take half a teaspoon once or twice a day. You'll know if yo take too much because you'll get a slight headache. Or a feal bad one if you take way too much. It's cheap, a .5kg bottle costs like 25 bucks online and will last you like half a year! At least! each gram you consume is like 9 or 10 grams of creatine monoydrate. Kre-Alkalyn is molecularly bonded to a high-ph salt, basically, so your stomach acids separate the salt from the creatine, which keeps the creatine from being degraded into creatinine, which you pee out as a waste product in your urine. Not only are you saving money, you're also saving your kidneys since they won't be processing a bunch of extra junk! Also, it's totally tasteless even in water. Don't EVER, EVER, EEEEEVVVVEEEEEEEER!!!! get the creatine ethyl ester powder, it tastes like superstrong household chemicals smell. It's hard to describe that level of badness, and I don't suggest you try it

Anyhow, congrats on starting therapy!