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20-Jul-05, 02:32 PM
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#1111
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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It completely depends on what type of workouts I'm doing for my N-day split. If I'm doing higher volume, I like the 3 day, if its lower volume, I like the 5 day. Basically, I don't like not-working out if I don't have a reason not to, and the DOMS from volume training will take care of that.
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__________________
Not enough hours in the day...
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21-Jul-05, 12:41 PM
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#1112
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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LEGS, Thursday, July 21, 2005
Paused Squats 10 x 45 lbs, 5 x 135 lbs, 5 x 185 lbs, 3 x 225 lbs, 2 x 265 lbs
SLDLs 3 x 135 lbs, 3 x 185 lbs, 15 x 225 lbs
Seated Calf Raises 2 sets of 8
Notes: Hamstring is still pulled pretty badly. The week off didn't really help. It only hurts at lockout, the last few inches. Any lean back at the top, no matter how slight, is pretty excruciating. Looks like I won't be able to go anywhere near heavy for awhile. Any tips to heal the muscle faster? This sucks... |
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21-Jul-05, 12:44 PM
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#1113
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Well you may not be able to go heavy but what about superslow, as in 5 seconds down and 5 second up? I've found this adds a significant load in a different way, even when done with bodyweight. You might have to even drop the poundage if you decide to give this a try.
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21-Jul-05, 12:48 PM
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#1114
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Quote:
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Originally Posted by gcs118
Hamstring is still pulled pretty badly. ...Any tips to heal the muscle faster?
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I suggest massage. Back when my elbow was really tender from either sloppy form or going too heavy on the triceps exercises, that was the only thing that helped. Also you can try stretching it often. Don't stretch past the point of comfort. The idea is to loosen the area a little bit more each time. Maybe a hot soak in the tub would help, too.
__________________
Gentlemen, you can't fight in here! This is the War Room!
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21-Jul-05, 12:54 PM
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#1115
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Pierini...the SLDLs today were pretty slow lol if I went fast it hurt a lot worse. I just kept a moderate pace til it hurt to much to continue. Good idea though, it did help much more than the heavy squats.
Jason...I'll probably end up taking a hot bath tonight to soak it and massage it. I wish I had a hot tub....  |
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21-Jul-05, 02:02 PM
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#1116
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Well of course you don't wanna hear this, I know I wouldn't, but the way to make it heal faster is to rest it. By continuing to work on it, you arre just extending the time you'll be in pain. Work around it for a couple weeks. Don't you SLDL 300 for reps now? I think you can afford to let other muscles catch up while it heals!
__________________
Not enough hours in the day...
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21-Jul-05, 03:59 PM
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#1117
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I guess I can't go heavy on squats, SLDLs, DLs or rack pulls. My next cycle is really gonna be messed up now... |
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22-Jul-05, 11:01 AM
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#1118
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Heat, massage, gentle stretching, time to heal. If you insist on working it, I bet you will - lifting is just too much fun to take off too long some ibuprofen or aleve can help with the inflammation.
Even being hurt, your workout looks pretty good. And pausing the squats at the bottom to boot - that takes some pretty good hams and glutes to start from the bottom after a pause.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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23-Jul-05, 01:24 AM
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#1119
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks Andy, but I wasn't satisfied at all with my first workout back. The hamstring ruined it for me. I must cut it off and show it who's boss!! jk. But it's frustrating I can't go all out anymore.
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23-Jul-05, 06:55 AM
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#1120
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 42
Posts: 6,491
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just! let! it! heal!
don't make me come down there.
i mean that. <glaring at you>
__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
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23-Jul-05, 09:28 AM
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#1121
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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23-Jul-05, 04:17 PM
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#1122
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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CHEST, Saturday, July 23, 2005
Paused Bench Press 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 5 x 180 lbs, 5 x 180 lbs
Decline Press 5 x 175 lbs, 5 x 175 lbs
Tricep Pushdown 10 x 150 lbs
Front Raises 4 x 30 lbs, 6 x 25 lbs
Lateral Raises 10 x 25 lbs
Face Pulls 15 x 90 lbs
Notes: Paused benching dominated my triceps and front delts, ruining the decline press and front raises lol. Need to work on form on pushdowns, I think I'm cheating slightly so I'll drop the weight. Otherwise decent workout. Hammy not interfering with benching thank god! |
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23-Jul-05, 04:32 PM
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#1123
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Registered User
Join Date: Aug 2004
Location: Puget Sound
Age: 33
Posts: 2,204
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Great work Greg! Be carefull with that hammy though, you don't need it getting worse. You don't need to take a month off but i'd skip one leg day just to let it heal.
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25-Jul-05, 12:55 PM
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#1124
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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BACK, Monday, July 25, 2005
Rack Pulls 5 x 45 lbs, 5 x 135 lbs, 3 x 185 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 1 x 365 lbs, 1 x 405 lbs
V-Bar Pulldowns 5 x 120 lbs, 5 x 140 lbs, 5 x 170 lbs
Chin Ups BW x 5, BW+10 x 5, BW+20 x 5
BB Curls 7 x 85 lbs
Notes: I'm stubborn so I had to do some rack pulling (off bottom pin). Surprisingly enough my hammy didn't act up too bad. It hurt after each set, but the pain went away within 30 seconds and I just stretched for a few minutes in between each set. Pulled the 405 pretty easy, didn't want to go all out of course. First time doing v- bar pulldowns, gotta make sure to focus on using the lats. Chin ups wiped me out. Biceps were fried by the time I did my curling. |
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25-Jul-05, 12:59 PM
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#1125
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Welcome to the chin-up crowd!
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