A non-cardio week or two

SRP

SRP

Cathlete
I imagine I'm going to have to do it, and even eliminate walking for cardio, to give my calf more time to heal. I'm messing around with some weights-only rotations.

Would anybody like to contribute some creative ideas? I work out at home and have most of Cathe's workouts. Let's have some fun here - what would your ideal "weights only week" look like?

Here's a couple of mine (every day will include a stretch):
M - GS BSB
T - GS CT and Abs
W - GS Legs
Th - off
F - GS BSB
S - GS CT and Abs
Su - GS Legs and Abs

M - 4-day split (4DS)Chest and back
T - 4DS shoulders and core
W - 4DS Bi's and tri's
Th - Off
F - 4DS Legs and core
S - 4DS upper body premix
Su - leg w/o of choice, maybe PLB
 
How about putting in a week of muscle endurance if you can? If you can't do cardio then muscle endurance is good because it does raise the heart rate a little. I would tweak it to include Legs & Glute, ME, MM, Butts & Gutts etc. Can you do any of these?

Yen
 
Hi Shannon,

Are there any weight exercises that you can't do because of your calf? I see you listing some Cathe lower body workouts.

I think the muscle endurance idea is good. You could also piece together some CrossFit style WODs (http://www.crossfit.com) with exercises that don't aggravate your calf. The aerobic/anaerobic intensity in these can really get up there.

For example:
CrossFit WOD "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pull ups
10 push ups
15 squats (bodyweight only)

These can be fun to make up with what you have or can do, and are a really nice way to get in some variety.
 
Yes, I'll be sure to include endurance type workouts, especially if I have to keep this up longer than a week or two.

So far, the only leg exercises that I can't do are calf raises, and any move that requires a jump, like the explosive lunges in Legs and Glutes.

Gayle, you probably won't believe this (or maybe you will...), but I can't do most CrossFit type workouts because.... (drumroll please)... I have tendon problems in my elbows, forearms and wrists. Sigh. It simply never ends. Anyhow, pushups and pullups really hurt. I'm working to resolve these issues, too.
 
Shannon,
I just wanted to tell you how proud I am of you for finally resolving to stop the cardio and let yourself heal. As difficult, heartbreaking, frustrating, and depressing as it can be to have to stop working out when you don't want to, it sounds like your body is screaming at you. Between the calf, the elbows, the forearms, the wrists, etc, you need to take a break because your body just ain't havin' it right now. ;)

I pushed and pushed with bad knees last year until I finally really hurt them and had to stop. I stopped all cardio (and almost all working out) for 4 weeks and I am so glad I did. It may seem awful to think about, never mind actually do, and I was in a bad emotional state at first, but in the long run (I mean our lives are, what 60, 70, 80, years long?) 4 weeks is not going to derail the years of hard work we've put in and will continue to put in.

Please, for the sake of your body, take it easy for the next couple weeks. My fear for you is that you'll continue to work out with these injuries and you'll end up doing so much damage that you'll never be able to work out again.

Good luck and keep us updated!! :) :)

Allison
 
Allison - thanks so much for this post. You are absolutely right, and I needed this to keep me on track. I was actually contemplating a low impact cardio workout for this evening, even though I know that just because the calf feels better today doesn't mean it's healed.
 
If it were me I would probably do the following...

Monday: GSLegs
Tuesday: Pilates
Wednesday: GS C/T
Thursday: Yoga
Friday: GS BBS
Saturday: rest or walk??
Sunday: stretch

Monday: Slow & Heavy Legs
Tuesday: Pilates
Wednesday: Slow and Heavy
Thursday: Yoga
Friday: Slow and Heavy
Saturday: Core Max
Sunday: off

then repeat if needed.....
 
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