[quote]BangkokHustle wrote:
I went to metroflex gym yesterday in Long Beach California and I got to meet Mike Rashid. The guy is so friendly. I also tried squatting and I went up to 185. My back was a little irritated that night but after I woke up in the morning and did my rehab exercises my back felt much better. My hamstrings have been really tight lately, even if I stretch them they get tight again after a few minutes. Any suggestions? I’ve been doing the limber 11 as part of my rehab. I think I need to strengthen my back and glutes before I go back to squatting or deadlifting. [/quote]
My suggestion is that you get cleared by your doctor first. When you get the 100% green light/go-ahead we will discuss leg training. I am unfamiliar with the intimate details of your case and cannot assess you like a doctor can.
Do try to promote flexibility. The limber 11 is pretty all inclusive. I will post my post back injury routine in a moment.
Are you following the template at all or are you still free-styling it?
Here is one of my log entries.
"Mobility work for 3/30/14.
Limber 11 with T spine rolling.
Chicken wings.
Bent over T spine stretch.
Wall sit.
Pendlay dorsiflexion.
Apley stretch.
Band dislocations.
Broom handle dislocations.
Band pull aparts."
Here is a video of some of these movements.
What’s up man?
Are you training?
Are you in football season?
How is your injury?
Ok for some reason my last post did not go through. Yes, I am training. I am not playing football anymore because my passion is with the weights not on the football field. My injury feels much better. Two days ago I had my first lower back pain free leg workout since my injury.
[quote]BangkokHustle wrote:
Ok for some reason my last post did not go through. Yes, I am training. I am not playing football anymore because my passion is with the weights not on the football field. My injury feels much better. Two days ago I had my first lower back pain free leg workout since my injury.[/quote]
Glad to hear that your back is feeling better, and that you have found direction.
I would not do any type of heavy movement until you are 100% sure that you’re better and able to move on.
What did your Dr. Say?
My doctor told me to visit a physical therapist but my dad does not want to pay for it because he thinks that it is not necessary. My right hamstring is really bothering me though. It is really tight and it hurts to just walk around. Its connected with my back injury because it was the right side back muscle that was bothering me more. Im going to visit the doctor again about the hamstring.
[quote]BangkokHustle wrote:
My doctor told me to visit a physical therapist but my dad does not want to pay for it because he thinks that it is not necessary. My right hamstring is really bothering me though. It is really tight and it hurts to just walk around. Its connected with my back injury because it was the right side back muscle that was bothering me more. Im going to visit the doctor again about the hamstring.[/quote]
You have a few options.
It makes no sense to go back to a doctor if you were already sent to PT.
In my experience, you aren’t going to get better magically man, and your physician probably isn’t going to like to hear that you are opting to push for what will likely be more expensive procedures with more risk/less efficacy (pills, injections, ortho consults, etc). If you physician makes some kind of recommendation for home exercises, chances are he is not used to dealing with weightlifters. Most medical professionals will tell you to quit.
The bottom line is that if you’re not feeling well, and your doc told you to go to PT, that is what I am telling you that you need to try to do.
You are likely not going to be able to self diagnose and rehab the injury on your own. I am going to have my masters of physician assistant in a few months here, and I still get medical attention for these things when necessary.
If you are jacked up, then you need to make the right decisions man. You need to take accountability for your choices.
Have you thought about talking to your old man about it?
Have you thought about getting a job or offering to do odd jobs to try to help with expenses?
I guess what I am saying is that you have to want to come back bad enough to do what it takes to get back in the weight room.
As far as I know, you haven’t even been in the gym.
You have no logs for training.
You have almost 0 posts regarding your reading on the matter at hand.
You have no posts on your attempt at getting PT.
Do you actually want to get bigger and stronger?
I guess what it all comes down to is…HOW BAD DO YOU WANT IT?
I’ve been training very hard. The only two things that I haven’t been doing are squats and deadlifts. I have been on Amit Sapir’s strong bodybuilder program. The program is on T Nation if you want to look at it. On the leg and back days I have been substituting squats and deadlifts with leg press hack squats and back extensions. I love training there is no reason why I would stop training. I will try to do a better job of updating my training log with all of my workouts. I will try and see a PT as soon as possible.
[quote]BangkokHustle wrote:
I’ve been training very hard. The only two things that I haven’t been doing are squats and deadlifts. I have been on Amit Sapir’s strong bodybuilder program. The program is on T Nation if you want to look at it. On the leg and back days I have been substituting squats and deadlifts with leg press hack squats and back extensions. I love training there is no reason why I would stop training. I will try to do a better job of updating my training log with all of my workouts. I will try and see a PT as soon as possible.[/quote]
I can’t stress PT enough. It will pay major dividends.
Do me a favor and log your lifts in their entirety so that I can see what you are doing exactly and what your progress is looking like.
8/18/2014
Chest
First day back in gym since 1 week break
Bench Press 7 sets 6 reps
125 lbs had to drop to 115 for last couple of sets
Incline Dumbbell Bench 3x8
40 lb DB’s (was easy)
Giant Set #1
C1 Flat Dumbbell Fly 8 reps 25 lb DB’s (a little light)
C2 Pec Deck Machine Fly 10 reps drop and did another 10 reps
C3 Wide Stance Pushup to Failure
Repeated Giant Set 3 times
Giant Set #2
D1 Banded Incline Dumbbell Bench 8 reps 30 lb DB’s
D2 Wide Grip Dip 8 reps
D3 Cable Fly 8 reps
Repeated Giant Set 3 times
Did not have the pump I was looking for after working out from lack of food the previous week.
8/19/2014
Back and Biceps
45 degree back extensions 5 sets 20 reps (with 45 lb plate on all sets)
I like to do back extensions before my back and leg workouts because I feel like my back is less prone to getting reinjured when its been warmed up. I had a huge lower back pump after the back extensions.
Bodyweight Pullups 3 Sets 8 reps
Giant Set #1
Wide Grip Pulldown 8 reps Pin number 8
Cable Row 8 reps Pin number 9
Dumbbell Pullover 10 reps then dropped weight and did another 10 reps 50 lb DB then dropped to 40 lb DB
Repeated Giant Set 3 times
Giant Set #2
One Arm Dumbbell Row 8 reps 55 lb Dumbbell
Machine Row 8 reps dropped weight then did another 8 reps 45 lb plate and a 25 lb plate then dropped to just the 45 lb plate
One Arm Hammer Pulldown 10 reps 45 lb plate and a 25 lb plate
Repeated Giant Set 3 times
Giant Set #3
Standing Ez bar Bicep Curl 8 reps 40 lb ez bar
Concentration Curl 10 reps 15 lb DB
Standing Hammer Curl 8 reps drop then another 8 reps 25 lb then drop to 20 lb DB’s
Machine Curl 12 reps 25 lb resistance
Repeated Giant Set 2 times
8/20/14
Shoulders and Tris
A?Military Press
?? 7 x 6
B?Behind-the-Neck Barbell Press
??
?? Week 2:?3 x 8
??
Giant Set #1
C1?Standing Dumbbell Lateral
??8 full reps
??8 partial reps
C2?Rear Dumbbell Raise on an Incline Bench
??10 reps neutral grip
??10 reps pronated grip
C3?Front Raise With a Rope
??8 reps with 5-second negative
??8 reps fast pace
C4?Dumbbell Press
??8 full reps
??8 partial reps
Repeated 3 times
D?Close-Grip Bench Press
??
?? Week 2:?7 x 6
??
E?EZ-Bar Skull Crusher
??
?? Week 2:?3 x 8
??
8/22/2014
Legs
Leg Press 7x6 with 5 plates 5 plates and a 25 for last set
Hack Squats 3x8 1 plate and a 25 lb plate
Gaint Set #1
C1?Lying Hamstring Curl
??10 reps
C2?Hack Squat/Sissy Squat 1 plate and a quarter plate
??10 reps
C3?Leg Extension
??10 reps
C4?Leg Press
??8 reps
Repeated Giant Set 3 times
Giant Set #2
D1?Lying Leg Curl
??8 reps
D2?Seated Hamstring Curl
??8 reps
D3?Lunges
??10 reps each leg with 40 lb Dumbbells
D4?Hyperextension with 45 lb plate
??10-12 reps
Repeated Giant Set 3 times
8/23/2014
Chest
A?Flat Bench Press
??
?7 x 6 125 lbs, ended with 115 lbs for last two sets
B?Incline DB Press
?3x8 45 lb DB’s
Giant Set #1
C1?Flat Dumbbell Fly
??8 reps
C2?Pec Deck Machine Fly (adjust seat to hit upper pec)
??10 reps, drop the weight and do another 10 reps
C3?Wide-Stance Push-Up
??Go to failure
Repeated 3 times
Giant Set #2
D1?Banded Incline Dumbbell Press
??8 reps with 35 lb DB’s
D2?Wide-Grip Dip
??8 reps (used assisted dip machine)
D3?Cable Fly
??8 reps
Repeated Giant Set 3 times
Why are there a ton of question marks in your workouts?
Have you gained weight or set a PR yet?
I don’t know why they are there actually. And yeah Im at 175 now and I have made a lot of progress on the Leg Press machine. I will try squatting in a couple of weeks. My squat should be much better then it was before. I won’t go heavy because I need to ease back into it.
[quote]BangkokHustle wrote:
I don’t know why they are there actually. And yeah Im at 175 now and I have made a lot of progress on the Leg Press machine. I will try squatting in a couple of weeks. My squat should be much better then it was before. I won’t go heavy because I need to ease back into it.[/quote]
I would recommend that if you are going to start back that you make a compromise with yourself for the amount of work you are going to do.
When I came back from my own back injury I worked up in 5’s and 3’s until I was comfortable. I did not use a set program for a little while. I just did what felt good/challenging.
Be very careful, and make sure your doc/PT clears you for action first.
8/25/2014
Back and Biceps
Back Extensions 5x20 45 lb plate
Bodyweight Pull up 3x6
Giant Set #1
Wide Grip Pulldown 8 reps Pin number 9 (PR)
Cable Row 8 reps Pin number 9
Dumbbell Pullover 10 reps then dropped weight and did another 10 reps 50 lb DB then dropped to 40 lb DB
Repeated Giant Set 3 times
Giant Set #2
One Arm Dumbbell Row 8 reps 65 LB Dumbbells (PR)
Machine Row 8 reps dropped weight then did another 8 reps 45 lb plate and a 25 lb plate then dropped to just the 45 lb plate
One Arm Hammer Pulldown 10 reps 45 lb plate and a 10 lb plate
Repeated Giant Set 3 times
Giant Set #3
Standing Ez bar Bicep Curl 8 reps 40 lb ez bar
Concentration Curl 10 reps 15 lb DB
Standing Hammer Curl 8 reps drop then another 8 reps 25 lb then drop to 20 lb DB’s
Machine Curl 12 reps 25 lb resistance
Repeated Giant Set 2 times
Shoulders and Tris
Military Press
10x4 95 lb for first set then switched to 85 for the rest of the sets
Behind-the-Neck Barbell Press
3x6 95 Lbs (PR)
Giant Set #1
Standing Dumbbell Lateral 20 lb DB’s
8 full reps
8 partial reps
Rear Dumbbell Raise on an Incline Bench 15 lb DB’s
10 reps neutral grip
10 reps pronated grip
Front Raise With a Rope
8 reps with 5-second negative
8 reps fast pace
Dumbbell Press 35’s for first set (PR)
8 full reps
8 partial reps
Repeated 3 times
Close-Grip Bench Press 110 for Most Sets PR
Week 2: 10x4
EZ-Bar Skull Crusher
3x6 45 lbs
