[quote]fr0IVIan wrote:
I’m rooting for ya buddy[/quote]
Thanks man. I’m still probably a good 6" from my peak, but I’m gonna get it back or go down swingin’.
Played ball before lifting and strained my fucking hamstring AGAIN. This is getting unbelievably frustrating. Anyway, icing it now, gonna take tomorrow off and hopefully be good to do something Saturday.
Chins-5x10 + db bench-85’sx8,8,6,6
trx rows-3x10 + seated db military-52.5’sx10,10,9
tri’s + bi’s-3x12
cable ext rotations + scap pushups
had a hotdog and a raspa [Mexican snowcone] with my girl. Not ideal, but awesome
Breakfast- 5 jumbo eggs, potatoes
Lunch-10-12 oz chicken breast, 2 cups brown rice, veggies
post workout- gatorade powder w/ whey
Dinner- steak, potatoes, meant to eat a salad, just forgot I guess
duuuude that sucks
what kind of warmup did you do beforehand
[quote]fr0IVIan wrote:
duuuude that sucks
what kind of warmup did you do beforehand[/quote]
Just rode the stationary bike for 5 minutes then shot around for a bit. Think part of it was I strained something in the opposite foot the other day and my hammy overcompensated, but I also wasn’t near as warm as I like to be before runnin’. Have a company basketball game next Friday night, and am probably just gonna chill on ball til then. Hopefully the ham’s good by then 'cause I don’t want to miss it. Thanks for stopping by man.
Side note: I need to foamroll and do stretching and mobility moves at least once EVERYDAY, and probably more like 2-3 times a day. I need to make this a priority. When on top of this I feel good, when I slack I get injured. It’s really that simple.
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.
[quote]fr0IVIan wrote:
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.[/quote]
Dude, 5-10 years ago I thought “warm-up” was putting up 5 shots then jumping into a full court run. And you’re right. My old broke down ass definitely ain’t young anymore, haha. Might actually try the leg curl thing, or at least do some leg swings or something before I play next. Thanks bro.
[quote]WhiteFlash wrote:
[quote]fr0IVIan wrote:
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.[/quote]
Dude, 5-10 years ago I thought “warm-up” was putting up 5 shots then jumping into a full court run. And you’re right. My old broke down ass definitely ain’t young anymore, haha. Might actually try the leg curl thing, or at least do some leg swings or something before I play next. Thanks bro.[/quote]
Hahaha this reminds me of me. Any time I go to play ball, I never warm-up. Often times the first shot I put up is mid-game. I’ve been exercising long enough to know that not warming-up for lifting is a no-no though.
[quote]Spidey22 wrote:
[quote]WhiteFlash wrote:
[quote]fr0IVIan wrote:
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.[/quote]
Dude, 5-10 years ago I thought “warm-up” was putting up 5 shots then jumping into a full court run. And you’re right. My old broke down ass definitely ain’t young anymore, haha. Might actually try the leg curl thing, or at least do some leg swings or something before I play next. Thanks bro.[/quote]
Hahaha this reminds me of me. Any time I go to play ball, I never warm-up. Often times the first shot I put up is mid-game. I’ve been exercising long enough to know that not warming-up for lifting is a no-no though. [/quote]
It takes you mid-game to put your first shot up? I’m lettin’ it fly off the check!
I dont have to warm up if I dont wanna
I do only when there are booties to stare at near the foam rolleers
Hamstring and foot are still a little tender, so no ball. Rode the bike for 10 min keeping my rpm’s around 95, then-
Bench-225x4,215x2x5
DB Rows-80’sx4x10 + DB Inc-75’sx8,7,7
rope pulls + rope tri’s + rope curls- 3x10
Wanted to do some band pulls and scap stuff but had to dip. Maybe later.
The 225 set was weird. The first 3 reps flew up and I knew I had 5. Going down to start the 4th rep the bar just dropped. There was no control or anything, it just dropped. Muscled up the 4th rep and maybe had a 5th if I recomposed but decided to rack it. I’ll get it next week. Might chill on ball again tomorrow depending how my foot feels, but doing legs fa sho. Y’all be good.
[quote]WhiteFlash wrote:
[quote]fr0IVIan wrote:
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.[/quote]
Dude, 5-10 years ago I thought “warm-up” was putting up 5 shots then jumping into a full court run. And you’re right. My old broke down ass definitely ain’t young anymore, haha. Might actually try the leg curl thing, or at least do some leg swings or something before I play next. Thanks bro.[/quote]
dude I’m doing chest/shoulders/tris today, this will be my warm up (not to failure):
- 1.5 reps on back extension machine (rehabbing lower back injury)
- ramped machine rows and lat pulldowns
- ramped tricep extensions
- band pull aparts and dislocates
- front raises with a 25# plate, hold at top
then if all of that feels fine, I start warming up the actual movement and stretch my pecs and front delts. it might seem like a lot but when I skip any of it, I tend to get hurt.
[quote]fr0IVIan wrote:
[quote]WhiteFlash wrote:
[quote]fr0IVIan wrote:
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.[/quote]
Dude, 5-10 years ago I thought “warm-up” was putting up 5 shots then jumping into a full court run. And you’re right. My old broke down ass definitely ain’t young anymore, haha. Might actually try the leg curl thing, or at least do some leg swings or something before I play next. Thanks bro.[/quote]
dude I’m doing chest/shoulders/tris today, this will be my warm up (not to failure):
- 1.5 reps on back extension machine (rehabbing lower back injury)
- ramped machine rows and lat pulldowns
- ramped tricep extensions
- band pull aparts and dislocates
- front raises with a 25# plate, hold at top
then if all of that feels fine, I start warming up the actual movement and stretch my pecs and front delts. it might seem like a lot but when I skip any of it, I tend to get hurt.
[/quote]
Jesus dude. That does look like a lot, but you know what works best for you. How long does that take? Was doing DeFranco’s upper warm-up, but honestly don’t notice a difference in how I feel if I skip it and just get loose with some ball and actually feel a little stronger when I do skip it. All this just reinforces how different we all are, and how what works for one might not work for another. Same goes for nutrition. Was married to the 5 meal a day thing for a long time, but in the last few weeks or more have been getting in 3 calorie dense, high protein meals with maybe a snack and always a pw shake and have been making pretty good progress. Granted, I’m just rebuilding strength I once had, but it’s coming back pretty damn quick and aside from these dumbass injuries I’ve actually felt better than I have in awhile.
Ended up just playing halfcourt ball for an hour &1/2 or so. Rode the bike, did some light mobility stuff and actually felt ok. Not great, but didn’t re-injure anything so that’s a plus. Actually caught a few one hand dunks while shooting around, which was cool 'cause my legs were getting me up AND I’ve only caught probably less than 10 one handed dunks my entire life previously. Gonna do legs after work manana. Be easy.
[quote]WhiteFlash wrote:
[quote]fr0IVIan wrote:
[quote]WhiteFlash wrote:
[quote]fr0IVIan wrote:
ah c’mon man, we ain’t young bucks no more… you can’t warm up like you did 5-10 years ago. I would’ve at least done some light sets of leg curls to get some blood in there beforehand.[/quote]
Dude, 5-10 years ago I thought “warm-up” was putting up 5 shots then jumping into a full court run. And you’re right. My old broke down ass definitely ain’t young anymore, haha. Might actually try the leg curl thing, or at least do some leg swings or something before I play next. Thanks bro.[/quote]
dude I’m doing chest/shoulders/tris today, this will be my warm up (not to failure):
- 1.5 reps on back extension machine (rehabbing lower back injury)
- ramped machine rows and lat pulldowns
- ramped tricep extensions
- band pull aparts and dislocates
- front raises with a 25# plate, hold at top
then if all of that feels fine, I start warming up the actual movement and stretch my pecs and front delts. it might seem like a lot but when I skip any of it, I tend to get hurt.
[/quote]
Jesus dude. That does look like a lot, but you know what works best for you. How long does that take? Was doing DeFranco’s upper warm-up, but honestly don’t notice a difference in how I feel if I skip it and just get loose with some ball and actually feel a little stronger when I do skip it. All this just reinforces how different we all are, and how what works for one might not work for another. Same goes for nutrition. Was married to the 5 meal a day thing for a long time, but in the last few weeks or more have been getting in 3 calorie dense, high protein meals with maybe a snack and always a pw shake and have been making pretty good progress. Granted, I’m just rebuilding strength I once had, but it’s coming back pretty damn quick and aside from these dumbass injuries I’ve actually felt better than I have in awhile. [/quote]
it goes by pretty quick actually, I’d say maybe 10 minutes or so before I start warming up the movement.
I feel you on the 3 big meals thing. it doesn’t really matter how you split up your food intake as long as you eat the damn thang. also, TC quoted a study some months ago that your fasting blood glucose level averages higher when eating more meals frequently, which makes sense because every time you eat it spikes a bit.
You livin’ with the woman now? How’s that workin out?
[quote]scj119 wrote:
You livin’ with the woman now? How’s that workin out?[/quote]
Yessir. Everything’s good, traditional “adjusting to having your time and space cut into barely managable chunks” stuff, but good.
Decided to chill on ball to let the ham and foot rest [also have my company game manana and I gotta get at least one game dunk in] so just lifted.
Wide grip pullups-5x10 + DB Bench-90’sx6,5,5,5
TRX Rows [rotating from over to under]-4x10 + seated db shoulders-55’sx10,9,8
Did cable pushdown/curl supersets with only as much rest as it took to adjust the levers from 50 up to 100, then did 2 sets at 100. Pump was crazy
Ext rotations + scp pushups-3x10
Whole workout took about 40 minutes.
Only lifted 2 upper sessions this week. My knees, hamstring and right foot all needed the break. I’m getting really frustrated 'cause I’m trying to get in a groove but I keep fucking something up. Going out of town Monday and Tuesday so won’t lift until Tuesday night at the earliest, but probably Wednesday after work. Gonna switch up the training so I get speed work in on Monday’s. Rice University is literally less than a mile from my front door and their track seems to be open til mid afternoon, so gonna give my foot rest this week and hit it the following. This way I have no excuse not to get it in, and I can build back the explosiveness I’ve lost due to the injuries. I’m driving myself nuts with all the shit, and I’m determined to get and STAY healthy and it and get it back. I WILL reach my goals.
[quote]WhiteFlash wrote:
[quote]scj119 wrote:
You livin’ with the woman now? How’s that workin out?[/quote]
Yessir. Everything’s good, traditional “adjusting to having your time and space cut into barely managable chunks” stuff, but good.[/quote]
I’ve recently discovered this joy myself
:-/
Where are you at that 405 squat race you got going on with SCJ? I’m watching intently.
[quote]VTBalla34 wrote:
[quote]WhiteFlash wrote:
[quote]scj119 wrote:
You livin’ with the woman now? How’s that workin out?[/quote]
Yessir. Everything’s good, traditional “adjusting to having your time and space cut into barely managable chunks” stuff, but good.[/quote]
I’ve recently discovered this joy myself
:-/
Where are you at that 405 squat race you got going on with SCJ? I’m watching intently.[/quote]
Haha, good luck bud!!!..
Not sure? Keep having to take little breaks due to I.jury, but I’d say I’m good for an all out 275 for 5 right now, so 325-335 max? Gonna hit upper manana and squats Thursday and just kinda roll over til I’m back on my normal schedule. Plan is 3 plates for 5 by the end of summer. Since I’ve done that before relatively easily (albeit a few years ago), think it’s doable, provided I can stay injury free. Guess we’re about to find out…