CallmeZen training log

[gkhchay]

I could deadlift w minimum pain. Thinking of focusing on deadlift and squats first. As for chest maybe pec deck. Any input?

The wrist is a very delicate joint so better lay off all free weights for the time being. Train with machines where u don't need to use your hands.

 

[lee_tired_sheep]

And definitely no deadlift... Besides the hacked cable ones

 

[CallmeZen]

Thanks man for the input. I'm guessing squats are still fine?

 

[gkhchay]

Thanks man for the input. I'm guessing squats are still fine?

When u put the 20 kg plates onto the bar, u are using your hands & your wrists are involved so avoid ALL free weight movements until your wrist is totally healed otherwise you're just prolonging your recovery.

I'm assuming that your sprain is a grade 1 sprain; if it's grade 2 u need to see a rehab therapist or physio. Grade 3 sprain u may need surgery if a tendon/ligament is torn.

 

[CallmeZen]

When u put the 20 kg plates onto the bar, u are using your hands & your wrists are involved so avoid ALL free weight movements until your wrist is totally healed otherwise you're just prolonging your recovery.

I'm assuming that your sprain is a grade 1 sprain; if it's grade 2 u need to see a rehab therapist or physio. Grade 3 sprain u may need surgery if a tendon/ligament is torn.

Thanks! Will rest for now.

 

[Beastosterone]

u can try to ice ur injury

 

[gkhchay]

I've already recommended Ketotop plasters to TS. It's got an NSAID which has transdermal actions getting the inflammation down & alleviating pain at the same time.

 

[CallmeZen]

I've already recommended Ketotop plasters to TS. It's got an NSAID which has transdermal actions getting the inflammation down & alleviating pain at the same time.

How long did it take for your injury to heal? I'm feeling minimal pain when I twist my hand.

 

[gkhchay]

How long did it take for your injury to heal? I'm feeling minimal pain when I twist my hand.

It took me a full month to recover cos I initially played hero & continued to train with wrist straps. But then again I was already 52 when I got injured. You're much younger so it'll prabably take you much less time to recover. Once there's no more pain at all then you can train with free weights again.

 

[CallmeZen]

First of all, nice deadlift. Form was pretty good for a single also. Anyway for wrists i find voodoo flossing to be really useful..then again voodoo floss is pretty much useful for every dang thing. In the meantime, wrap up and use dumbbells so they can move through a painless ROM.

Just saw this post. Haha. Thanks. Will Google it later!

Went to gym in the morning,

Bench work set
65x8 70x5 70x4

Dips 3x8

Some iso.
Trying out the wrist to see if it's still OK. No pain, just awkwardness. Feels like something is twitching inside. Can't describe.

 

[gkhchay]

Just saw this post. Haha. Thanks. Will Google it later!

Went to gym in the morning,

Bench work set
65x8 70x5 70x4

Dips 3x8

Some iso.
Trying out the wrist to see if it's still OK. No pain, just awkwardness. Feels like something is twitching inside. Can't describe.

How does your wrist feel now, a few hours after your training? If the pain returns and/or if there's still a twitching feeling when you turn your wrist, I suggest that you lay off until your wrist feels normal again.

When I sprained my wrist, I returned to training too soon - also felt the twitching sensation when I turned my wrist - and about a few hours after the workout the pain returned, altho' it was v minimal; then had to lay off again. Take it from an uncle who learned the hard way...

 

[CallmeZen]

How does your wrist feel now, a few hours after your training? If the pain returns and/or if there's still a twitching feeling when you turn your wrist, I suggest that you lay off until your wrist feels normal again.

When I sprained my wrist, I returned to training too soon - also felt the twitching sensation when I turned my wrist - and about a few hours after the workout the pain returned, altho' it was v minimal; then had to lay off again. Take it from an uncle who learned the hard way...

Wah, so true. The pain comes and goes. After training, about 2hours there's this twitching thing and after a while, there's minimal pain.

But now, the pain is gone.

 

[gkhchay]

Wah, so true. The pain comes and goes. After training, about 2hours there's this twitching thing and after a while, there's minimal pain.

But now, the pain is gone.

Forgot to tell you, go & buy Bromelain from iHerb:

Now Foods, Bromelain, 415 mg, 180 Tablets - iHerb.com

Helps the ligaments heal faster. It is a natural anti-inflammatory & analgesic which will lessen the twitching feeling & the pain; no side effects at all. Take 2 - 3 tabs 3 times a day on an empty stomach...

 

[CallmeZen]

Forgot to tell you, go & buy Bromelain from iHerb:

Now Foods, Bromelain, 415 mg, 180 Tablets - iHerb.com

Helps the ligaments heal faster. It is a natural anti-inflammatory & analgesic which will lessen the twitching feeling & the pain; no side effects at all. Take 2 - 3 tabs 3 times a day on an empty stomach...

Wah Sian.. My iherb stuff just came..

 

[CallmeZen]

Thought my hand healing, can press already. Empty bar with wrist wrap, the pain comes back when my hand straighten. Can drop the idea liao, prepare to serve my nation.

Not gymming really kinda suck. Major drop on strength.

Squats
80x5 90x5 100x5 110x3 110x3

100 feeling like 120, 110 feeling like 140. Too shag to even do anything else. Damn.

 

[gkhchay]

Thought my hand healing, can press already. Empty bar with wrist wrap, the pain comes back when my hand straighten. Can drop the idea liao, prepare to serve my nation.

Not gymming really kinda suck. Major drop on strength.

Squats
80x5 90x5 100x5 110x2 110x2

100 feeling like 120, 110 feeling like 140. Too shag to even do anything else. Damn.

Did you order & take the Bromelain? If not I suggest you go & do so - it's fantastic for sprains & tendonitis. 3 tablets 3 times a day on an empty stomach, pain will subside by 80% - 90% by the 3rd day for me. I'm also nursing a sprained wrist right now, so I'm presently taking bromelain as well.

 

[gkhchay]

1 more thing, once there's no more pain and twitching feeling at all, please start off again very light by cutting your last handled weight to half & do movements that will minimize wrist strain eg instead of OHP, do machine presses using neutral grip, bench press using bench press machine etc.

Do it for say 3 - 4 weeks then switch back to free weights gradually eg 4 sets of machine bench presses & 1 set of DB bench press etc. And when you switch, start with DBs since barbells tend to strain the wrist more.

 

[CallmeZen]

Doubt I got no much time to do all those.. 3 week out and I'm in green.


Nope, later go home see see look look at the bromelain.

Edit : just ordered the 60 caps one @ 10 bucks.

 

[galapogos]

Did you order & take the Bromelain? If not I suggest you go & do so - it's fantastic for sprains & tendonitis. 3 tablets 3 times a day on an empty stomach, pain will subside by 80% - 90% by the 3rd day for me. I'm also nursing a sprained wrist right now, so I'm presently taking bromelain as well.

Which brand did you try and what dosage per tablet was it? Must take on empty stomach? Wasn't aware of that.

 

[gkhchay]

Which brand did you try and what dosage per tablet was it? Must take on empty stomach? Wasn't aware of that.

This is the one I take: Now Foods Bromelain 415 mg

Now Foods, Bromelain, 415 mg, 180 Tablets - iHerb.com

Can't recall where I read but it was recommended that for joint pain & support that involves the ligaments & tendons, best to take on an empty stomach; for better digestion then it's with meals.

Works very well for me.