Hermione Gainser and the Prisoner of [the] Boot

[Hermione Gainser]

Main Quest:

 

Body weight squat. Sanity.

 

"But HOW can that be?! You're booted!" I'm sure you said. 

 

I am. It's true.  This obstacle, though, is temporary.  My goal right now is to maintain as much strength as possible while healing so that I can pick up as close to where I left off as possible.

 

I learned oh so many things from my last injury and I will not repeat those same mistakes! 

 

Goals:

 

1.  Don't eat like a jerkus.

 

Pretty self explanatory. I've been eating like a butthead lately and since I can't work out nearly as hard I'm sure that'll come back to bite me if I don't cut it out.  I know whether or not I think I'm eating like a jerkus so I just need to come here and tell you guys honestly if I'm doing what I need to do. 

 

The only thing I have trouble with is work numero dos.  So many tasty treats.  I need to stop.  So I'll define only this portion of the goal: If I have a sugary drink at work I cannot have anything else. NADA.  Got it, Self?  Gah. 

 

2. Armstrong Pullup Program

 

Do it. It's a lot of work and requires an every day effort.  Nothing would be cooler than becoming a pullup goddess while I gots da boot. So, do it. I'll check in daily with my push up totals from the morning.  Usual workout logs will be here, of course.

 

3. Nix the sailor talk

 

Gawd. I swear a lot. Way too much.  I don't like it. So let's cut that down/out.

 

4. Live to fight another day

 

Be a good patient.  I was being a perfect patient. But now my foot feels A LOT better. So I'm taking liberties. That's not okay.  So no more.

 

Notes:

 

Follow up and x-rays 9/18 - that marks the halfway point of my bootage.

[Hermione Gainser]

Goals coming soon. 

 

First! Working on my lifting plan for the next ~ 6 weeks while I'm stuck in the boot, and I'd like some thoughts/suggestions/proof reading.  Looking at this so long has me cross eyed. 

 

Decided there is no better time to do the Armstrong Pullup Program than when recouping from a foot injury- amirite?  With that in mind, here is Rough Draft #1: 

 

Day 1:

Morning:

3 x max sets push ups in the morning

 

Evening:

1a. Pull ups - 5 x max effort 90 s rest

1b. Wall squats w/ball 5 x max time

2a. Dips 3 x max

2b. Swiss ball hamstring curl/bridge OR hamstring curl machine x ?

Day 2:

Morning:

3 x max push ups

Evening:

Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

 

Cardio/core if it pleases me

Day 3:

Morning:

3 x max push ups

Evening:

1a. 3 x max OH grip pullup; 3 x max chin grip w/pinkies touching 60 sec rest

1b. Hip thrust 3-5 x 8-12

2a. OHP 4-6x6

2b. Leg extension swiss or med ball 3-5 x max reps

Day 4:

Morning:

3 x max push ups

Evening:

Sets to failure - start with T=2 60 seconds rest 

Cardio/core if it pleases me

Day 5:

Morning:

3 x max push ups

Evening:

1a. Whichever pull up day was hardest - repeat it

1b. Swiss/med ball pulses 3-5 x ?

2a. Bench 6-10x3

2b. Leg extension machine 3x?

 

Notes:

• This is M-F.
• Tried to balance quad and hamstring dominant movements on each day.
• Seems push heavy to me (5 days of push ups + 3 push in regular workouts) - would like to add chest supported row somewhere but not sure if it's necessary.
• Push ups will be modified somehow to account for boot.
• I need a substitute for back extensions - good mornings, rdls, using a glute - ham machine are all no go. I can do superman but that's not quite enough resistance (was doing extension on ghr w/30 lbs).
• Exercises marked a&b I intend to superset.

Please! Take a look, give me suggestions, point out discrepancies or things that don't make sense, let's talk about rep schemes, GO! (aka halp)

 

(cross posting this in the help me build a routine area, too me thinks)

[Gainsdalf the Whey]

Subbing I help later when I'm not walking into buy buy baby. Emcee is gimpy too, she might have insight.

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[erawka]

How much weight/pressure can you put on the booted foot? How much lateral motion can you handle?

[Ryoko]

Decided there is no better time to do the Armstrong Pullup Program than when recouping from a foot injury- amirite? 

 

Thank you for posting this! I'm hoping to accomplish my first pull up this challenge; this is great.

 

I hope your foot is healing well. ^.^

[wildross]

Be kind to the elbows and other upper body joints....ice and stretch.

[chammy]

Can you do weighted supermans? Is that even a thing...?

 

Also, hi!

[Wufkar]

Oh Hi

[wildross]

I think you asked me where I workout when I'm in Atlanta.  Usually here http://theforumathleticclub.com/ cause it's near our office in Buckhead.

[Alanna]

Well, title-wise the timing for this challenge worked out well, didn't it? Although the "Boot of Fire" also has a ring to it...

 

*imagines Dumbledore picking names out of a flaming boot*

 

Subbing, of course

[ChristArtist]

And, while WildRoss is working out there, Clarys and I will be working out somewhere....! HI!!!!

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[PrincessHeather]

Yo. That is all. 

[Hermione Gainser]

Subbing I help later when I'm not walking into buy buy baby. Emcee is gimpy too, she might have insight.

Sent from my iPhone using Tapatalk

 

Yays! Thanks  

 

How much weight/pressure can you put on the booted foot? How much lateral motion can you handle?

 

Lateral motion - none standing.  I can do jane fondas and clams and stuff like that from the ground, though. 

 

Weight/pressure is hard to say.  If the movement is driven through the heel it's more often okay than not.  But some weird examples: I can do standing OHP okay (little wobbly, but no foot issues) but cannot do RDLs. 

 

Thank you for posting this! I'm hoping to accomplish my first pull up this challenge; this is great.

 

I hope your foot is healing well. ^.^

 

Oh yay!!!!  I hope it helps!  I've had it in my 'To Do' file for a long time.  No better time than now, I guess!

 

Can you do weighted supermans? Is that even a thing...?

 

Also, hi!

 

Right? Are they? I didn't really think they were but I found something holding weight in front of the head.  Interesting. I'll have to experiment.

 

Oh Hi

 

ohai

I think you asked me where I workout when I'm in Atlanta.  Usually here http://theforumathleticclub.com/ cause it's near our office in Buckhead.

 

Ah yes, that makes sense. I hear good things about it. 

 

Well, title-wise the timing for this challenge worked out well, didn't it? Although the "Boot of Fire" also has a ring to it...

 

*imagines Dumbledore picking names out of a flaming boot*

 

Subbing, of course

 

BAHAHAHAHA I love it!  Boot of Fire would have been great.

 

And, while WildRoss is working out there, Clarys and I will be working out somewhere....! HI!!!!

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HI!!!!!

 

Not at the forum?!  For whys?

 

Yo. That is all. 

 

Holler baller.

[Alanna]

Nice goals!  Are you going to start a swear jar? Or perhaps combine goals and do a push-up every time you swear?

 

• I need a substitute for back extensions - good mornings, rdls, using a glute - ham machine are all no go. I can do superman but that's not quite enough resistance (was doing extension on ghr w/30 lbs).

 

I read somewhere that dragon flags work lower back muscles, too, although I believe abs are the main target. Maybe a progression for those is something you could look into?

[PrincessHeather]

BTW I love your tag "clumsyasfrak"

 

Would you be able to do the thing we do in yoga where you lay on your stomach and stretch arms out to the side and hold everything tight so you look like an airplane? I'm sure that has a name, but I don't know it. But perhaps that would be too awkward with the boot. Hmm.

[Hermione Gainser]

Nice goals!  Are you going to start a swear jar? Or perhaps combine goals and do a push-up every time you swear?

 

 

I read somewhere that dragon flags work lower back muscles, too, although I believe abs are the main target. Maybe a progression for those is something you could look into?

 

You know, I really should think up some kind of motivator/punishment for the swearing.   I like the push up per swear thing. 

 

I should also clarify my goal to say it includes swearing at work (so unprofessional) and in the company of other people outside work.  But at home with Boyf is no biggie (that'll come later).

 

mmmm dragon flags.  Yes... I haven't tried those in a while. I wonder how I'd do.  *adds to list*

 

BTW I love your tag "clumsyasfrak"

 

Would you be able to do the thing we do in yoga where you lay on your stomach and stretch arms out to the side and hold everything tight so you look like an airplane? I'm sure that has a name, but I don't know it. But perhaps that would be too awkward with the boot. Hmm.

 

Ha! Thanks!  It's accurate.

 

You know, I probably could. I get into a similar position when I'm trying to the swiss ball set up for those pulse things. So I think the boot will abide.

 

***

 

9/15/14

 

Armstrong a.m. push ups: 25, 15, 0

- on the knees, completely spaced third set getting ready. d'oh!

 

Workout:

 

Pullups 5 sets max effort:

4

3

2

2

2

Wall squat - swiss ball behind back:

45s

60s

50s

40s

45s

Notes: pull ups assisted with small blue band - on the annoying cable machine that doesn't allow me good movement b/c it's set up at a wall and the boot hits the wall if I'm not careful.  CFers were using all the other space. stupid cfers. jk guys. Superset. 90s rest between pullups so max of 90s on wall squats right now - definitely enough. ha.

 

Dips:

3

3

3

Hamstring curl machine:

50x8

50x10

50x12

Notes: superset.

 

bench dips:

15

 

Pull aparts:

15

15

15

Weighted fondas:

15x15

15x15

15x15

Notes: Threw in bench dips at the end for a little extra sumtin sumtin. Finished early so threw in the pull aparts and fondas as accessory.  Pull aparts with black theraband.

 

Food: Did not eat like a jerkus.

 

Sailor talk: Successfully unsailory.

 

Live to fight: I was a good patient.

 

9/16/14

 

Armstrong am pushups:

10

10

8

Notes: propped my legs up on my foam roller. It was on my shins, right under my knees.  A little closer to normal push ups and much better than on the knees.

[Sabretooth-Kitty]

Wish I could help with the workout routine but I'm really not even close to experty, I know my upper/lower split works for me and they're mostly weighted exercises which are luckily increasing well at the moment (noobie gains for the win)

 

Might need your help when I go to Australia and one of the three weeks I definitely won't have access to a gym so I'm going to design a body weight workout plan that I can do in the hotel, trying to maintain as much strength/muscle as possible whilst out there.

[Ryoko]

BTW I love your tag "clumsyasfrak"

 

Right?! Ditto.

 

Completely applicable to me as well - Hermione Gainser you are in excellent company.

[Hermione Gainser]

Wish I could help with the workout routine but I'm really not even close to experty, I know my upper/lower split works for me and they're mostly weighted exercises which are luckily increasing well at the moment (noobie gains for the win)

 

Might need your help when I go to Australia and one of the three weeks I definitely won't have access to a gym so I'm going to design a body weight workout plan that I can do in the hotel, trying to maintain as much strength/muscle as possible whilst out there.

 

I miss noob gains! They were so great. haha

 

Right?! Ditto.

 

Completely applicable to me as well - Hermione Gainser you are in excellent company.

 

Ha! Or really dangerous company.  I wonder if we should all stay out arms reach. It'll be like dominos!

 

***

9/16/14

 

pyramid pull ups: 

1

2

3

4

3

3

Notes: told to do them in ascending order until I fail a set. Then do one set at max effort. That's what I got. 

 

Spent a good deal of time mobilizing and stretching my chest and shoulders beforehand. 

 

Sailor: One faux pas.

 

Patient: Good little lady

 

Food: Little jerky in the form of pumpkin spice hershey kisses.  Spoiler alert: they're weird. Not bad, so much.. but really fn weird.

 

9/17/14

 

am push ups:

7

7

6

Notes: again, legs propped on the foam roller.

[concretecavewoman]

A boot?! Agh! But of course you're doing Armstrong like a boss.

 

Please tell me a swear jar is part of this challenge.

[ChristArtist]

Why not the forum? Idk... after camp, maybe we can do something. ..i know clarys would love to have some instruction and love! I just passed 6 months after my broken foot and now, the neck, but i want to treat some things with observers.

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[Hermione Gainser]

A boot?! Agh! But of course you're doing Armstrong like a boss.

 

Please tell me a swear jar is part of this challenge.

 

Ha! Maybe it should be. But I think instead of money I should add things I don't want to do (but need to get done) to a bag and have to pick one out and add it to the jar.  That could be a good way to go about it.... HMMMM

 

Why not the forum? Idk... after camp, maybe we can do something. ..i know clarys would love to have some instruction and love! I just passed 6 months after my broken foot and now, the neck, but i want to treat some things with observers.

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Ooof.  That stinks so much about the neck.  I imagine you guys will be tuckered after camp!!

 

9/17/14

 

Food: Ate like a MAJOR jerkus.  

 

Sailor: And sailored it up hardcore.

 

So much fail here.  In addition to the goal failage I backslid on  one of my previously accomplished goals of not engaging in work drama.  So much drama.  So between the crappy food I ate and the over all sense of ugh I felt after engaging in the drama I was full of the funk yesterday.  Plus side is I remember now why I separated myself from the drama and why I don't eat dairy (banana pudding cupcakes, y'all. Banana. Pudding. Cupcakes.).  Today is a new day - onward and upward!

 

Workout!

 

pull ups 3 x max OH; 3 x max cg chin:

4

3

3

3

3

2

 

Hip thrust:

75x10

75x10

75x10

75x10

75x10

Banded back extension:

purple x 5

black x 5

black x 6

black x 8

purple x 5

Notes: oh yeah. I did 50 hip thrusts. oh yeah. my glutes were on fire. oh yeah. i loved it. Talked Squat Clinic Guy about back extension troubles and he suggested this.  It was pretty good.  Purple was really heavy resistance.

 

Seated DB OHP:

20x3

25x4

25x6

25x6

25x6

25x8

Swiss ball leg extension:

25

18

15

15

Notes: Lost balance on first set of 25 - that's scary. Played with how to on the db ohp so the first few sets were lower than I wanted rep wise.

 

Hollow roll:

2 L

2 R

3 L

3 R

3 R

3 L

3 R

3 L

Notes: not a lot of space for these but I forgot how much I like them.

 

Lots of shoulder and chest mobility. 

 

 

9/18/14

 

am push ups:

9

7

0

Notes: On knees. Generally fatigued. Totally forgot third set - running late to work.

 

Follow up today!! Hoping I've been as good a patient as I think and that things are going well.

[jdanger]

Dig the banded back extensions. Go Laura go!

[The Tin Man]

Oi! Booted lady!

Hai.

[Hermione Gainser]

Dig the banded back extensions. Go Laura go!

 

 

Oi! Booted lady!

 

....

Hai.

 

Tinnnnnnnnnnneh <3

 

 

****

9/18/14

 

Fracture update: It's healing really well. Nothing's moved because I am a good little patient.  I do have 4 more weeks in the boot but that was expected. Prescription: keep doing what I'm doing. 

 

Workout!

 

Elliptical: 21 minutes

 

Pull ups max sets T = 2:

2

2

1 sans band

2

2 knees in band

2

2

2

2

1.5

Notes: At home w/pull up bar - neutral grip. Testing variations. Rest - 60 seconds.  Used that time to trim my kitties' claws. Multi task win, sweaty logic fail. So much fur everywhere.

 

Food: itty bitty jerk eating. (pumpkin spice m&ms - I bought them to bake with. for other people. not me. it's not working. i want all the pumpkin spice everything all of the time. ALL OF IT.)

 

Sailor: Once.

 

Patient: Sehr gut.

 

9/19/14

 

a.m. push ups:

9

10

10

Notes: legs propped on foam roller - no boot. Easier without boot. I wouldn't have expected that with this variation.