So on my birthday, this Saturday my car engine suddenly did not started and I leaved my car in other city. Asked mechanic to take it to service and fix it while I took my friends car for few days. So today they fixed my car. It was old fuel pump problems. After work I headed to my friend, then to other city. I took my car and got back home to gym. Then friend called and said i forgot my work backpack at his car. After gym headed for my backpack. Woked up 5:40. 22:00 finally home.
So I started to work far away from home again, not far away from Baltic Sea. Working schedule got rough again. Waking up around 5:40. Ariving at work around 6:30 / 6:40. Lunch break is shortened again from 1 hour to 30 minutes. Going back home from work around 18:40. Then going to gym around 19:00 for about hour or doing running workout.
Doing 2 gym workouts per week. Now because I had two right arm surgeries and because Covid Lockdown my second Medianus Nerve surgery was postponed for 11 months. So I lived 11 months with main Medianus nerve tatally cut off. The nerve was almost dead. After two years of surgery showing only 0.5 nerve signal. That is almost nothing. Still that made big changes and the possibility of arm amputation are no thread now.
I still have lots of problems with that hand. My half right arm is numb. Some small muscles are atrophied. Blood circulation in that arm is problematic and I often have some inflammation symptoms, especially after some wrist movements at work or etc.
So my workouts are very specific. I only do machine assisted pull ups. When there is less tension on wrist I like to lift as heavy weights as possible to get bigger pump and use that momentum with lower weights on synergic exercises that gives more pressure on wrist. Focusing on slow isometric moves. Only use EZ barbells.
Still I have big disadvantage on arm workouts. Instead I do train arms on my legs day. There was big studies made. One group trained only arms. Other group legs. The leg group showed bigger anabolic results on arms than arm group alone. It all goes to growth hormone stimulation.
I also doing 1 running workout and trying to implement the second one. One for long distance running and other for speed. I am figuring out the best days strategy for each workout and now the plan is:
Monday - Tempo/Sprint running
Tuesday - Back/Chest/Shoulders
Wednesday - Rest
Thursday - Legs/Arms
Friday - Rest
Saturday - Long Run
Sunday - Rest
Or sometimes I switch between rest days if I need to skip workout.
To be honest I would like to add one more running day and have extra one workout focusing more on shoulders and chest that would be great push/pull split from my Tuesday mix.
But I have long working hours and buildup of lack of sleep through working week so I need to focus more on recovery since rest day is also an important part of the training discipline.
Yeah Buddy! Lightweight, baby!