Shakeel_R

Update: I cry when I do planks and the cats like to sit on my back when I do the planks. Overall stretching is going much better and sleeping way more now. Kept food as clean as possible. That felt like a huge achievement.

Still counts! But seriously, thank you! Awesome thank you! I have checked them over. And I cannot do any of those. 😕 My goal is to strengthen my back so I can go back climbing again as soon as my leg recovers. (Excepting it to be fully recovered in October/November) The goal is quite broad as in get as much strength as possible, while not being able to stand on one leg. And or sit in awkward positions. What I have to work with: - Dumbell (10kg) - 900g of medical ball - Foam roller - 2 weights of 0.5 kg - Elastic bands I have no doors and no pull up/push up bar. I think I am being too vague here.

Well, both of them are in the hospital on lock down. So I can't reach them that well. They warned me about the back pain and said it is because of laying too much. Should get up and try to move as much as possible. They basically said, as long as you don't break your leg again you are fine.

@analoggirl No biggie, we have known each other for what 5 years now? OMG! We should do an anniversary work out. I'll provide food, you do the squads So update: - Keeping to my food schedule is going good - The cats are quite interested in what i am doing (do we have a cats of NF thread?) - Did all the work outs Can do five push ups and planks was 50 seconds. Afterwards I cried a bit. ---------- Mentally I am freaking out a bit, here in Romania, we have a system were you can have 30 days of medical leave granted by the family doctor for flus, colds and stuff like that. And you can get 90 days from the specialist. Meaning when you break your leg or what not. So at the moment, I have already used up 51 days. And we are still up for April and May, my surgery is only in June and then I still need days to recover. So it is ether I take the medical days now and have none later. Or somehow try to work, but I cannot sit up straight for more than 59 seconds. And or put a laptop on my knee. 😕

You are officially now my source on inspiration. *bows down*

I shaved off my beard since we are quarantine and what not. And yes, I went full picture mode with different styles. Was quite fun.

Hello everyone and thank you for reading. I have posted my challenge: And to make a very long story short, I have broken my knee and cannot but any kind of pressure on it whatsoever. Because I am laying down so much, I am getting some back pains. My question is, if there is some advice on some exercises for my back and shoulders. The shoulders have a very low mobility. The equipments I have: - Set of 10kg Dumbells - Elastic band - 0,5kg weights for wrists or ankles - Elastic band (smaller) - 1kg ball Thank you so much!

That is pretty awesome, I have checked and tried the yoga poses. - Downward dog (cannot reach the ground and the leg is too unstable - Child pose (cannot bend my knee at all) - Warrior pose (cannot, the leg is too unstable and I cannot put weight on my right knee) - Cobra pose (knee doesn't have flexibility) I am going to incorporate this some how later on! Thank you for the tip. It should help a lot. I have started the challenge, care to check it out?

On the 11th of February 2020, on a very nice evening in the climbing gym, I have had a tiny fall out with gravity. I was bouldering on the new set routes, made a dynamic route and slipped. No need to say, that gravity embraced me with her open arms. I landed on my straightened right leg, and fractured my knee and meniscus. In the process I have also torn some ligaments and a tendon. So this is recovery training. While I was in a cast, I lost a lot of muscle, could only lay down and gave in to my mistress, ritter sport dark chocolate with hazelnut. Like a lot. Needless to say, I gained a lot of kilograms. Ultimate goal - Reach 85 KG - Get back to climbing at least 7 grades routes - Have full mobility in knees and ankles Challenge #1 Goals - On the last day of April 2020, I want to sit normally on chair with my leg normally bend. - Get rid of 5 KG, from 93 KG to 88 KG - Be able to do 3 sessions of 1 minute of planks, without faltering on one leg. - Be able to do 25 push ups on one leg - Be able to do 100 sit ups - Be vegetarian from Monday - Friday - Only have breakfast and dinner (no snacks) - No chocolates, no sweets, no chips no sugar What wil I do? - All the exercises given by my physiotherapist (every day) - Push ups (weekdays) - Sit ups (weekdays) - Planks (weekdays) - Not eat meat on weekdays - Skip lunch and every unnecessary things. - Do two biceps exercises, two triceps exercises - Update this thread daily What do I need help with? - Exercises for the shoulders, I don't know which ones to do, because I have a very low mobility - Exercises for my back, I am completely clueless at this. Anyone who can help out and or wants to motivate me, your poison is on me! Thank you!

That is awesome, thank you. The exercises are based on the following: - Strengthening the ankle - Get leg muscles back - Be able to extend and flex the knee. (Due to stiffness it is kina immobile) I have no idea what the correct names are for the exercises, cause i just wrote them down, so they sound logic to me: - Leg raises up and down and circles, clock wise and counter clock wise - Put a foam a roller under the ankle and move back and forwards, slowly first and then more towards the pain limit - Squads while holding on to something (this is really difficult right now) - Sitting and "kicking" - Laying on the stomach and moving the leg back and forward. (It is really wobbly) - Pull the leg with rope, so the knee bends - Steps (on a ladder or so, just for the movement) ========= I have tested and I have been able to do some planks, so we'll see how that goes. I want to work out my entire body, so I am not wasting time at home. I am not sure how far to push it. I go tan elastic band, so I can do some shoulders and all. How corny it may sound, I need to work on my abs, because my back starts to hurt a lot.

Thank you! Well, I have levelled up on jumping around on one leg. But it is quite painful. So I am semi-mobile. If you have any ideas, please let me know. Because I am getting closer to losing motivation completely.

First of all welcome! Second, the title made me chuckle, quite nice! Yeah the home workout is quite in now. Where I live, the stores who are/were selling the weights and stuff sold out their entire inventory.

I respawned again! (insert several curse words here) Let's do a short recap/introduction here. I have been a member since 2014, when I was much younger, and had not yet lost my hair to wisdom, I did tons of sports was quite in shape whatever not. Became older, less in shape and back in shape. Three years ago, I made a big change in my life and moved out of the country, it was always one of my dreams to move out to a random country and see how it goes. I was supposed to stay in Romania for 6 months, 3 years later, still here. Romania My life in Romania is quite awesome, went out every single night, put on some kilos. In one year, I gained a 15 kg (33 pounds?), just by yeah. I blamed it on the job and what not. In the second year I started to get my life in order and started walking more, 10km every day, but it did not have the right effects. So, I finally found a sport that I really really like. Rock climbing. Which went pretty well, not the best, but we have a lot of fun. This helped me a lot getting in to shape, was feeling much better etc etc And lost 5kg. Gravity Then on an unfortunate night in the climbing gym, I slipped and fell down from the top of the bouldering wall, on my straightened leg. This was on the 11th of February 2020. Needless to say, we rushed to the hospital and there I got the news. Part of the bone was broken, the meniscus was fractured, 2 ligaments completely ruptured, and one semi ruptured. Apparently there is also a muscle that connects your ankle to your knee, that one has a rupture as well. So here I have started to dislike gravity. Couch potato Ever since I have been a couch potato and went back up in weight, because I can barely move and all. The country went in lock down, so surgery has been postponed. And at least i got some exercises from the physiotherapist. What am I going to do? - fix food schedule - Do my leg exercises everyday - Figure out an extensive workout session for at home, without breaking my knee again Anyhow, I am back Welcome back to me!

Welcome and all the best on your new journey. Congratulations on getting married. And I am sure with the right motivation you'll rock that dress! Do keep in mind not to go overboard with everything :/

I guess so. But if I just go straight with the clean eating I should be fine. So that is one of the goals. I might bother you later to help me set up some nice goals. For me it works easier if I discuss it with someone before setting goals and the right expectations towards myself.