Always check your chin up bar before using it!

This is for my sister who also learnt the hard way!

Sitting - The silent killer!

I don't agree with everything in this article but there's a few good facts.
-Lucas

Via: Medical Billing And Coding

Broken leg workout #5

So I got some resistance bands in the mail last week and have incorporated them into my circuit. I did a routine today that was probably the hardest one yet. It was eleven exercises repeated 4 times with no rest. It took me 36:37, my average HR was 134 and my max HR was 156. Total calorie expenditure was 377. I am well happy that I have been able to manage getting my heart rate up with a broken leg. It's hard work maintaining a high heart rate using just the upper body! Here's the workout:


Circuit repeat 4x no rests! (all sets are performed to failure or overload. I aimed for 10-20 reps)

• Overhand chinups
• Pushups
• Single arm rows (resistance band slung over chinup bar)
• Tri pushdown (resistance band slung over chinup bar)
• Bi-curl (resistance band under good foot)
• Shoulder press (sitting on chair with resistance band under chair)
• Side lat raise (resistance band under good foot)
• Toe touchers
• Side bends (resistance band under foot)
• Cable crunch  (resistance band slung over chinup bar)
• Stair crutch x2

I still do my stair crutching even tho I can get around the house on 1 crutch now. 2 Days ago I was doing workout #3 and slipped! Lucky I landed on my knee.


-Lucas