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Chi Kin Tsang

Front-end Developer

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Utrecht, The Netherlands

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activities

16
Aug

Testing the Elbow

I’ve just completed my first upper body workout in ages to see how the tennis elbow holds up after exercising.

1 minute rest per exercise and 3 minutes of rest between sets.

(21 Aug) Edit: I’m definitely still feeling the lingering effect of the workout. I’ll try to reduce the load in my next session to see if it has any effect.

1

1

10 reps

+ 8 kg

2

10 reps

+ 8 kg

3

10 reps

+ 8 kg

2

1

10 reps

2

10 reps

3

10 reps

3

1

10 reps

+ 8 kg

2

10 reps

+ 8 kg

3

10 reps

+ 8 kg

4

1

10 reps

+ 4.5 kg

2

10 reps

+ 4.5 kg

3

10 reps

+ 4.5 kg

5

1

10 reps

2

10 reps

3

10 reps

15
Jun

Increasing the Reps

1

2

1

25 reps

+ 2 kg

2

25 reps

+ 2 kg

3

25 reps

+ 2 kg

4

25 reps

+ 2 kg

3

1

25 reps

+ 2 kg

2

25 reps

+ 2 kg

3

25 reps

+ 2 kg

4

25 reps

+ 2 kg

4

1

25 reps

+ 2 kg

2

25 reps

+ 2 kg

3

25 reps

+ 2 kg

4

25 reps

+ 2 kg

5

25
May

Increasing the Weight

A small increase from 1.5kg to using a 2kg bar for my wrist and elbow recovery exercises.

1

2

1

20 reps

+ 2 kg

2

20 reps

+ 2 kg

3

20 reps

+ 2 kg

4

20 reps

+ 2 kg

3

1

20 reps

+ 2 kg

2

20 reps

+ 2 kg

3

20 reps

+ 2 kg

4

20 reps

+ 2 kg

4

1

20 reps

+ 2 kg

2

20 reps

+ 2 kg

3

20 reps

+ 2 kg

4

20 reps

+ 2 kg

5

3
May

My New Recovery Routine

I'm been trying to do these exercises at least 4 times a week and it has been helping me subdue the pain from the tennis elbow. I'll be working on increasing the weight and reps slowly.

1

2

1

20 reps

+ 1.5 kg

2

20 reps

+ 1.5 kg

3

20 reps

+ 1.5 kg

4

20 reps

+ 1.5 kg

3

1

20 reps

+ 1.5 kg

2

20 reps

+ 1.5 kg

3

20 reps

+ 1.5 kg

4

20 reps

+ 1.5 kg

4

1

20 reps

+ 1.5 kg

2

20 reps

+ 1.5 kg

3

20 reps

+ 1.5 kg

4

20 reps

+ 1.5 kg

5

7
Apr

Tennis Elbow Update

Sadly, my tennis elbow injury, which has kept me away from badminton for almost a year, has been flaring up again. It's time to put a break on doing pull-ups and dips again, until further notice. The plan is to do the exercises from this post every single day until the injury is truly gone.

5
Apr

Workout

1

1

5 reps

2

5 reps

3

5 reps

2

1

10 reps

2

10 reps

3

10 reps

9
Mar

Workout

1

1

5 reps

2

5 reps

3

5 reps

2

1

5 reps

2

5 reps

3

5 reps

8
Mar

Workout

1

1

10 reps

2

10 reps

3

10 reps

2

1

10 reps

2

10 reps

3

10 reps

3

1

10 reps

+ 6 kg

2

10 reps

+ 6 kg

3

10 reps

+ 6 kg

4

1

10 reps

+ 6 kg

2

10 reps

+ 6 kg

3

10 reps

+ 6 kg

5

1

20 reps

2

20 reps

3

20 reps

7
Mar

Workout

The sun is finally shining — the perfect time for a workout outside! Found a new pull-up and dips bar nearby too.

1

1

5 reps

2

5 reps

3

5 reps

2

1

8 reps

2

8 reps

3

8 reps

3

1

10 reps

2

10 reps

3

10 reps

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5
Mar

Workout

1

1

10 reps

2

10 reps

3

10 reps

2

1

3 reps

2

3 reps

3

3 reps