The point of this post is not to whine about a sore elbow or the fact that exercises that use my arms are off-limits but to share with you how it has forced a change in my gym routine.
I do a full body workout each time I go as I can't always guarantee the times and days I can get to the gym and I'm afraid of missing muscle groups.
|TRX pistol squats|
As I can't do a lot of upper body work at the moment because of my elbow - pull ups, chin ups, shoulder raises and press, chest press etc are all out of the window - I have decided to focus much more on my legs and core. No choice, really!
So, rather than doing either deadlifts superset with TRX reverse lunges or bar bell squats superset with TRX pistol squats, I am doing both as well as air squats, split squats, leg press and TRX hip raises. I can't do kettle bells at the moment.
I am now regularly experiencing DOMS where before it was becoming more rare.
|Bar bell squats|
|TRX reverse lunges|
|TRX hip rasie|
The other thing I've been doing is upping my ab exercises - a lot.
I used to stick on a bit of token core work at the end of my workout but now I am putting it in the middle of the workout to place more emphasis on it and am making sure I do at least 3 sets of everything, including exercises like hanging knee and leg raises with a view to moving onto toe2bar although I can't do these at the moment because of my elbow.
Focusing on my core strength has paid dividends in that my squats and deadlifts are so much easier to do with good form.
Here's one of my current core workouts:
|200 butterfly kicks|
|100 Russian twists|
|30 second plank|
|30 second v-sit|
|10 stability ball rollouts|
|20 stability ball jack knives|
|50 TRX mountain climbers|
|30 second side plank with rotation on each side|
|15 stability ball back extensions|
Here's one of my current leg workouts:
50 air squats
12 50kg back squats
12 TRX pistol squats
12 60 kg deadlifts
12 TRX reverse lunges
10 60kg leg press
10 split squats
12 TRX hips rasies
50 air squats
I am looking forward to bringing back chest press, pull ups and chin ups, shoulder raises and harder shoulder press, bicep curls, cable machine exercises and Dragan presses in a week or two.
I'd love to know your favourite workout routines - leave a message here and tell us what have you been doing in the gym recently!