My Fitness Journal - Page 108

gcs118 · 17-Dec-05, 11:52 AM

At my school gym there are a decent number of girls, but hey the work put into the curls are the gym lasts longer than those few minutes

And yeah I really want to go see someone over my break here, see if I can do anything to help it heal faster.

**threenorns** · 17-Dec-05, 12:49 PM

in the meantime, get that heat and massage going - buy one of those home EMS units and run it from your lower back to the back of your knee and from the back of your leg out and around the side of your hip just in case it's not actually your hamstring but pain being referred from an injured gluteus minimus, for example.

**rangers97** · 17-Dec-05, 02:23 PM

Quote:

Originally Posted by gcs118

Trying underhand rows this cycle, see how far it takes me. Higher reps too. Hyperextensions were for the hammy, but didn't really affect it. Pumped the **** outta my lower back. Pull ups were very easy, gonna work up to 3x5, then add weight. Curls for the girls and I was done.

Sorry about the hamstring--you really might have to resort to the fact you might need to completely rest it to get fully better. you know, like the dreaded month off or so? I dunno, I am only an expert in joint pain, not so much muscle pain, so what the hell do I know, lol...

As far as the underhand rows, I used to do them exclusively, your numbers will go up dramatically, especially if you do the yates row bent at like 30 degrees only, you can really pull up a lot of weight that way, plus it is a great bicep workout as well. I stopped doing them cause my wrist hurt holding the bar, and now I am doing them overhand, and I am a good 10-20 pounds less than I had been doing them underhand

gcs118 · 18-Dec-05, 12:42 PM

I'm not even going to count my heavy bench day today, it was horrible. I was going for 3x3 @ 205, which should be easy, but I barely got my first set, then barely got 4x185 so I just left. My diet and sleep haven't been good. I ate out every meal Friday and Saturday, finally got some real food in me just now once I got back from the gym. Also first time going heavy in 2 weeks so I think I just need to get readjusted. I'll restart the 3x3 routine with 205s next week and I'll nail them and move on from there.

**Firehawk** · 18-Dec-05, 01:29 PM

We all have bad days dude, sometimes things just don't go right. Just put it behind ya.

gcs118 · 19-Dec-05, 05:18 PM

LEGS, Monday, December 19, 2005
Squats 8 x 45 lbs, 5 x 135 lbs, 3 x 185 lbs, 2 x 225 lbs, 1 x 265 lbs
Seated Calf Raises 3 sets of 5

Notes: I'm done squatting and deadlifting for awhile. I'm so sick of my leg ruining my training. So I'll take a good 3 months off or so and just become a bench whore I suppose. I really want to see a sports therapist and hopefully do some stuff to get it back in action faster. It's been since July and it hasn't healed very much at all, even with all the time off I gave it (at least 2-3 of the past 5 months). Looks like leg day will now be ab/calves day.

19-Dec-05, 06:04 PM

Why don't you try wall sits and walking lunges during your time out from the heavy stuff.

gcs118 · 20-Dec-05, 01:40 AM

Normally I would want to jump right into stuff like that, but I've just had it for now, I need some leg time completely off. I'm sure within the next month I'll be wanting to start something like that, but not soon lol.

**threenorns** · 21-Dec-05, 12:39 AM

nothing wrong with that - even if you do take a few months to heal it up, you'll bounce back in no time. it's amazing how fast you return to former levels after an extended break.

seraph · 21-Dec-05, 06:38 AM

sounds like a smart decision, i'm sure your not happy about it though. maybe i'll catch up while your off

gcs118 · 21-Dec-05, 01:02 PM

SPEED BENCH, Wednesday, December 21, 2005
Speed Bench 10 x 45 lbs, 5 x 85 lbs, 5 x 95 lbs, 9 sets of 3 @ 115 lbs (3 diff. grips)
Seated OHP 10 x 115 lbs, 10 x 115 lbs
Lateral Raises 8 x 35 lbs, 8 x 35 lbs
Front Raises 8 x 40 lbs
Face Pulls 12 x 140 lbs

Notes: Another bad day. Everything just felt heavier at my local gym. The seated overhead presses were pretty tough, harder than last week. I might just drop to 105s next time and go from there. Raises felt good, but everything else just sucked pretty much.

gcs118 · 22-Dec-05, 03:05 PM

BACK, Thursday, December 22, 2005
Underhand BORs 8 x 45 lbs, 5 x 95 lbs, 3 x 115 lbs, 3 x 135 lbs, 8 x 145 lbs, 8 x 145 lbs, 8 x 145 lbs
Hyperextensions BW+50 x 10, BW+50 x 10, BW+50 x 10
Pull Ups BW x 5, BW x 5, BW x 5
Hammer Curls 15 x 35 lbs

Notes: BORs were a snap, so easy. Hypers were the same, I'm gonna do 3x10 on these for awhile. Pull ups weren't too bad, and curls to finish off. A good day, felt pretty easy but I think that's cuz the weights are low

22-Dec-05, 03:35 PM

Looking good. It's all good. Something is better than nothing. The cool thing about injuries is the wonderful opportunity it presents us to work other areas that often don't get our full attention.

Merry Christmas!

gcs118 · 22-Dec-05, 03:45 PM

Thanks pierini, definitely true, I can focus on other things while my legs heal up. Merry Christmas to you as well

**maverick** · 22-Dec-05, 04:01 PM

Ya ever just look back at the beginning of your journal and say "Damn!"? You've done some SERIOUS work since you started it. 150x2 on the bench as a max bench press, 200x4 on the squat, deadlifts 185x8 (blown that out of the water!), weighing in at 160 pounds. I guess what I'm getting at is that you obviously have a good handle on the big picture, don't let the temporary roadblocks get you down.