Topic: Railgun's Training Log

[Railgun]

Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Vastus medialis conditioning
>Stretching

[Railgun]

Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

Breakfast
>Bacon: 160
>Oatmeal: 180
>Greek Yogurt: 80
>Blue Berries: 57
Lunch
>Steak Borrito: 875
>Chips: 140
>Salsa: 30
Dinner
>PB&J: 450
>Milk: 120

Total 2092 cal.

[Railgun]

Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

Breakfast
>Oatmeal: 180
>Eggs: 210
>BANANA!: 110
Lunch
>Peanutbutter Toast: 300
>Chips: 140
>Salsa: 30
>Apple: 100
>Broccolie: 54
>Milk: 120
Dinner
>Turkey: 236
>Mashed Potatoes: 165
>Crackers: 120
Snack
>Wallnuts: 185
>Apple: 80

Total 2030 cal.

[SebastianCannon]

I AM BANANA

[Railgun]

Extra Extra, Sebastian Cannon is a tropical fruit with an average caloric content of 110! Here's to another year on the apk forums! And yes, I had a BANANA! today as well.

Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

[Railgun]

Breakfast
>Oatmeal: 180
>Eggs: 210
>BANANA!: 110
>Applesause: 50
>Cheese Stick: 70
Lunch
>Pizza: 700
>Chips: 140
>Salsa: 100
>Milk: 120
Dinner
>Wallnuts: 185
>Pineapple: 105
>Broccoli: 50

Total 2020 cal.

I am going to start actively rehabbing my arm and achilles injuries more than I have been. Also I may start adding squats back into my routine because my achilles tendon has gotten better. Besides that I am going to start increasing the number of reps for my Floor Extension and go up a progression for the leg lifts. Also just to make note of it my right knee is bothering me as I type this.

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Bodyweight Squats: 10*3
>Stretching

[Railgun]

Forgot to post an entry last night, better late then never.

1/18

So I can almost do the full progression of the Leg Lifts without my back popping, which means that the muscles in my back and core have definitely gotten stronger since I started. I am going to guess another 1 or 2 weeks of work before I can do the full thing, then onto the next progression. I am still struggling a bit with the Floor Extensions but I think I am going to plateau with them soon, I should start looking into progressions for that too. I am still not confident in my ankle flexibility so for now I am doing Wall Sits instead of Squats. Also I am going to start logging my morning work too.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

[Railgun]

Breakfast
>Oatmeal: 180
>Eggs: 210
>Kiwi: 111
>Cheese Curds: 110
Lunch
>Peanut-butter Toast: 300
>Chips: 140
>Salsa: 30
>Pineapple: 124
Dinner
>Burrito Bowl: 534
>Pizza: 314

Total 2053 cal.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

[Railgun]

Forgot to update again.

1/20

Did not eat enough, was too lazy to make food at 8:30 at night and didn't want to eat junk food.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

[Railgun]

I had the forum open too this time but I walked away from it...

1/21

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

[Railgun]

Rest day.

[Railgun]

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

[Railgun]

Didn't exercise yesterday because my back was hurting, but today I was able to.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

[Railgun]

Arm was starting to hurt so I took a break and now I am back.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

[Railgun]

I feel pretty off today, so I did not workout. Plan on doing so tomorrow however. The front of my ankle is sore so I am going to have to work around it so I don't aggravate it.

Breakfast
>Oatmeal: 180
>Eggs: 210
>BANANA!: 110
Snack
>Crackers: 240
>Cheese Stick: 70
Lunch
>Burrito Bowl: 631
Dinner
>Milk: 120
>Hamburger: 470
Total 2031 cal.

[Railgun]

I started my workout today and I think I have realized why I haven't made any real progress. I have been trying to work out with challenge in mind instead of fixing my injuries. What I mean by that is that working out use to be training until I couldn't go any further and then train some more. For right now I can't get away with that. As much as I am subconsciously fighting it I need to focus on healing my injuries first and foremost. I can't do that if I keep re-injuring myself every 5 days. So back to basics again I guess. I'll figure out what that looks like tomorrow. 

Breakfast
>Oatmeal: 180
>Eggs: 210
>Spinich: 9
>BANANA!: 110
Snack
>Crackers: 120
>Cheese: 70
Lunch
>Borrito Bowl: 775
Dinner
Rice: 170
Cod: 187
Apple: 100
Cheese: 70

Total 2001 cal.

[Railgun]

Not even going to try counting calories today. On another note I am starting to rebuild my workout so here is what I tested out today for rehab.

Evening
>Warm Up
>Straight-Kneed Eccentric Heel Drop
 -3*15
>Bent-Kneed Eccentric Heel Drop
 -3*15
>Eccentric Pull Ups
 -3*5
>Knee Pushups
 -3*5
>Stretch

[SebastianCannon]

Dude, it is great to see that you're starting the challenge. I'll start posting here every day as well so that we can both be encouraged. I'm currently on day 28 and the improvements I've seen in my body are phenomenal. Keep going strong, your journal is an inspiration not only for me but for the thousands of others that have viewed it.