[quote]Cephalic_Carnage wrote:
You can rest-pause the rows if you want… Although again, once you get tired it’s possible you’ll end up arms more than anything else (depends on the individual).
I was mostly just giving you the different options available, just in case.
[/quote]
Without being able to grip, I don’t think it will be a problem. It is really hard to use your bies without squeezing the bar hard.
I’ve also had an idea I’m going to try out. My gym has a pair of those elbow strap things for people doing leg raises. I may be able to attach those to the cable row and lat pull down so I don’t have to use my hand at all. It would also entirely eliminate arm involvement. Or it may end up being entirely awkward and unusable. I’ll let you know how it goes.
11-23-10
HS bench
270x17 RP
LF shoulder press neutral grip
160x23 RP
LF Dip machine
255x23 RP
DB pullover
75x28 RP
HS row overhand grip
270x28 RP
Doctor this morning. They are saying I have a minor tear to one of the connective ligaments in my finger. Gave me a prescription for an anti-inflamitory “meloxicam” and told me to rest it. So basically, pretty much what I figured.
So, some updates:
Went to the parents for thanksgiving. Ate a lot, watched a lot of football. Gym was closed so I did a couple full body workouts on my dad’s bowflex and a bunch of general physical activity. Nothing to write home about.
Back in the gym yesterday:
11/29
Icarian preacher curl (this worked great supporting the handle on my palm)
130x21 RP
body masters seated calf raise
180 lbs x 8 (the DC way)
LF leg press setup in the hamstring position
335x35 RP
HS squat
360 lbs x8
180x20
The squats and leg press were much easier than expected. I may have to switch to a plate loaded leg press to add enough weight to get the rep range down.
Yeah, weight-stack leg presses are only good for particularly weak girls…
Too bad actually, HS makes one which hits my quads really well (much better than any other leg press I’ve tried), but it’s got a paper weight for a stack.
12/1
HS wide bench 410x14 RP
BM lateral raise 160x19 RP
BM tricept press down 175x20 RP
Pull up BW+70x8 RP
HS low row 360x14 RP
Notes:
Tried out the wide bench (which is also kind of decline) where at the bottom the handles are wide and are angled so they come together as you lock out. Really liked it. Hit my chest great. Only problem is there isn’t a lot of room for more weight. I had a plate fall off in my working set that screwed things up a bit. I’ll have to steal the 100 pound plates from one of the leg presses and use bands to hold the last plate on to see if I can get enough resistance.
Decided to go with the low row instead of the high row to get some more stimulation on my traps since I’m not pulling and liked it.
The delt machine (with the forearm pads) sucks. There is little to no resistance throughout the movement until right at lockout. It was just awkward. But you gotta do what you gotta do.
[quote]Cephalic_Carnage wrote:
Yeah, weight-stack leg presses are only good for particularly weak girls…
Too bad actually, HS makes one which hits my quads really well (much better than any other leg press I’ve tried), but it’s got a paper weight for a stack.
[/quote]
Yup I am clearly too buff and functional for these sissy bodybuilder machine thingies.
12/3/10
hs preacher curl 115x14 rp
ic standing calf raise 335x18 rp
rev band nghr from pin 9 x14
ic plate loaded leg press 580x8
290x20
hoist crunch 80x28
the guy who owns the safety squat bar took it back, so no safety squats.
From a couple days ago.
12/5/10
HS incline 340x12 RP (+20 pounds -2 reps)
HS shoulder press 230x19 RP (+40 pounds -6 reps)
Cable rope press down 72.5x25 RP (+3 reps)
Lat pull down 240x20 RP (+20 pounds -2 reps)
LF row neutral grip 240x18 RP (+30 pounds -4 reps)
Going to hit the gym again today then I’m off to Virginia till Friday. I plan to hit the gym again Friday if I get back in time.
12/7
hammer curls 65s x 44rp (22 each arm)
LF donkey calf raise 360x32rp +4 reps
LF lying leg curl 150 x 23rp +4 reps
front squat 255 x 4 +1 rep
160 x 20 +5 pounds
ab bridge 1 x 1.5 minutes
notes: hammer curls felt fine on my hand by letting the plate of the db rest on the side of my hand.
doing the abb bridge after frnt squats made my quads burn as much as my abz.
12/11
HS bench 270 x 18r +1 rep
LF shoulder press neutral grip 180 x 17rp +20 pounds -6 reps
LF dip 255 x 30rp +7 reps
DB pullover 75 x 32rp +4reps
HS row overhand grip 320 x 23rp +50 pounds -5 reps
This is the setup I’m using for doing natural GHRs. You can adjust resistance by raising and lowering the bar the band is attached to and changing bands. I don’t know if anyone has tried anything similar to this, but I must say they work great. I really think this works as well as having a GHR bench, just with a few extra minutes of setup.
And, the video appears to be running at double speed. hah.
I’ll try it one more time.
Nice idea.
How’s your hand these days?
[quote]Cephalic_Carnage wrote:
Nice idea.
How’s your hand these days?
[/quote]
Not great. Sore after training and it’s been getting very gradually worse. My doctor had offered to send me to a sports specialist. I considering going at this point.
I haven’t been taking the NSAI though. Anyone know, will an anti-inflamatory actually help it heal or just relieve symptoms?
[quote]DoubleDuce wrote:
[quote]Cephalic_Carnage wrote:
Nice idea.
How’s your hand these days?
[/quote]
Not great. Sore after training and it’s been getting very gradually worse. My doctor had offered to send me to a sports specialist. I considering going at this point.
I haven’t been taking the NSAI though. Anyone know, will an anti-inflamatory actually help it heal or just relieve symptoms?[/quote]
I’m not qualified to answer that… PM BushidoBadBoy or so…
TBH if you hand is getting worse it might be a better idea to skip exercises involving heavy gripping for now…
I actually think a lot of it is stuff I’ve been doing around the house. Rolled out of my hammock and aggravated it. Tried to snap to get my dogs attention and hurt it. carried dog food into the house and made it sore. Yesterday was tossing around a friends 3 year old (“do it again, do it again”) and noticed it was sore after about 30 minutes.
Its really side-loads on the finger that I’ve found hurt it.
The problem is it isn’t bad enough to force me to quit using it. Maybe I should start taping it up again as a mental cue to not use that hand.
Maybe, but man, pm BBB anyway just in case… He knows his stuff when it comes to injuries, can’t hurt to get another opinion.
Good luck and a swift recovery!
12/13/10
IC preacher curl
140x20 RP (+10 pounds -1 rep)
BM seated calf raise
180x10 (+2 reps)
Cybex plate loaded leg press in hamstring position
810x21 RP
HS squat
430x5 (+70 -3 REPS)
230X20 (+50 POUNDS)
Notes:
Switched to the plate loaded leg press (one of the pivoted, not sliding kind) for my ham movement. Bumped up the weight on the HS squat quite a bit. This was a much better workout than last time. Had a tough time walking out of the gym like you should on a good leg day.
I also should mention that I’ve been doing some cardio after most of my sessions. Generally 15 minutes on the elliptical and another 15 on the treadmill mostly uphill.
After this session I went and did the stair climber (the mini escalator kind), but could only manage about 7 minutes before I started missing steps and had to quit. On the stair climber I like to step with the heels of my feet hanging off the step so I get a good calf burn too.
12/15/10
HS wide bench
410x21 RP (+7 reps)
BM lateral raise
160x27 RP (+8 reps)
BM tri press down
190x23 RP (+15 pounds +3 reps)
Pull up
BW+70x6 RP (same)
HS low row
360x20 RP (+6 reps)
Static plate hold on hyper bench x3
Notes:
Overall that’s a lot more reps than last time. I attribute some of that to my shoulder feeling much better and me getting used to the new movements. It’s interesting that on my pressing stuff the added reps have been primarily in the first part of the rest pause set, where other movements have been more even.
Pull ups were the same, but I started too heavy, so I think I’m just going to drop the weight down a bit and re-start it rather than ditch the exercise.
I’ve been doing some hyper extension work just so I have some form of lower back stimulation.