Also, my hamstring is mostly fine now. Except ever since the injury a week ago, I have this weird ache in it when I sleep especially. I noticed that when I go to sleep and lay down, if I flex my quad at all I get a 3 second delay and then my hamstring starts aching for about 10 seconds up near where the snap happened. I have no idea why, but it happens every single time. Means that whenever I move positions it happens.
Freaks me out a little bit. Other than that, it doesn’t bother me in day to day activities now. I worked a full 10 hours and no issue. I doubt it’s ready to do a leg workout or even something like DB Rows.
5/23/14 Pull Day
Well, my hamstring’s not healed. Still aches at night, ached more a couple hours after my workout yesterday. So, I went in today and only used a couple machines that I felt would remove my hamstring completely, even from a support role. And it turns out, during the weeklong shutdown they brought back some machines! So now I have a chest machine I’ll start using again to try and target my chest more, and some other stuff.
HS Pulldown machine
4x10
50
Reverse Pec deck (Machine)
4x15
65
DB Incline Curl
2x12, 1x8
20’s
Machine Curls
4x10
50
The machines sucked. Wasn’t able to really feel the muscle anywhere near as good as I can on lat pulldowns or free weight bicep curls. But I got some stimulus, and it’s the weekend so 2 days off. Hoping my hamstring stops aching and goes back to normal for next week.
Also, my calories were something like 3200 cals/327 carbs/ 100 g fat/ 216 protein. Not exact cause it’s off the top of my head, but the cals and fat are correct for sure and the carbs I think so. So apparently my estimating ability hasn’t gone down in the past couple years.
5/26/14 Pointless day
Not even worth logging. Went to the gym with the expectation to hit both push and pull today because the gyms closed the next 3 days. Took my beta-alanine, protein, and gatorade shake and walked to the gym. Felt fine the whole way, the second I walk into the weight room and sit down at the pec dec machine my stomach is instantly upset. I trudged through 2 chest exercises, horrible contraction. Tried to just skip straight to arms because they’re less uncomfortable and couldn’t even get through a set of curls. Just said screw it and left, it wasn’t worth fighting the urge to puke after every rep for another hour plus.
I would feel almost fine whenever I left the weight room for a drink of water. I’m pretty sure the beta-alanine is the issue, but it’s weird that it only bothered me inside the weight room where it’s a little hot. Walking around in an air conditioned part of the building I would feel back to normal but as soon as I entered the weight room it flared up.
Going to take the next 3 days off because of the closed gym, and now avoid taking beta-alanine and see if everything returns to normal. Possibly might be able to sneak in an arms day or something at the other-campus gym, since they don’t have machines to really let me hit back or chest with my hamstring.
Hamstring is finally feeling like it’s turning the corner. Last night it didn’t ache at all while I slept. It will still hurt a little if I put it in a stretched position like an RDL but it’s improving. Hopefully by Friday when the gym reopens I’ll be back to normal DB’s and no upset stomach.
6/2/14 Push 1 Day. Time Lifting: 1:05. Finally back to normal lifting after 3 weeks.
Finally over the hamstring injury. Was going to hit upper body last week but got a horrible stomach bug Thursday. Spent most of my day, and the next, in the bathroom. Then I worked all weekend. So now it’s Monday, and I’m back to the routine. Should be hitting the gym 5-6 days a week depending on my work schedule.
Cable Fly
4x12
10
1 sec pause
Slight Incline DB Bench
4x12
40’s
Paused DB Bench
4x10
40’s
1 sec pause at bottom, none at top
DB Laterals
4x13
20’s
Decline DB Skull
2x14, 1x11
25’s
Rope Pushdown
4x12
60
Stand Calf
4x15
10
1 sec pause top and bottom
6/3/14 Pull Day 1. Time Lifting: 1:10
Rope Straight Arm Pulldown
4x15
50
Close Grip Lat Pulldown
4x12
100
2 DB Row
4x10
40’s
1 sec pause
Rear Delt Fly
4x9
55’s
BB Shrug
3x10
225
1 sec pause
Hercules Curl
4x12
13
EZ Curl
1x11, 8, 6
55
6/4/14 Lower Body 1. Time Lifting: 1:15
Lying Leg curl
3x12
85
Leg Press
2x15, 1x11
450
- constant tension, no lockout, controlled descent
Smith Machine Squat (feet out front)
1x10
150
*felt really weird, I don’t think I’m going to keep these.
RDL
3x12
135
*Constant tension, no lockout. Never done them like this before
Stand Calf
4x12
11
1 sec pause top and bottom
Leg press calf
1x15, 13, 11
270
*1 sec pause top and bottom. Feet hurt though, cramped up
Ab machine
3x10
140
Stairclimber
7 mins
level 10
Trying to find a good 4th leg exercise, I don’t think smith squats are it. I got the idea form one of John Meadows articles, keep the feet out front. Didn’t feel right.
Also, I don’t know why but the bottom of my feet killed during/after the calf raises. So much so that I couldn’t get a 4th set for leg press calf. This has happened in the past, I’m not sure why.
6/5/14 Push Day 2. Time in gym: 1:10 (55 minutes lifting, 15 warm up)
Machine Fly
4x12
55
DB Bench
4x10
50’s
Machine Press
5x5 ramp up
80, 95, 110, 125, 140
drop sets
110, 65
Seated DB Laterals
1x12, 10
20’s
2x12
15’s
1 sec pause
Lean away db laterals
3x12
10’s
Cable Kickback
3x12
30
Overhead rope extension
3x12
60
NO CARDIO
Good day I guess. Left with my triceps torched. Didn’t feel my chest well today.
I plan on doing cardio about 3x a week from now on. Nothing crazy, starting with 10 minutes and then moving up to 15-20 max. I plan on running 1x, stairclimber 1x, and elliptical 1x a week either after weights on leg day or push day. Running I probably won’t ever go above 15 minutes. I’m not a runner by any means but whenever I try and run I usually get about 7:30 minute miles no matter how long it’s been since I’ve ran, so maybe a 2 mile run max. Not trying to get myself to run marathons or anything crazy, but I think from a health standpoint it makes sense and shouldn’t hurt my progress.
Hardest thing is just not getting bored during that 10-20 minutes on a machine. I would do hill sprints but there isn’t a hill around me it seems. Where I live is pretty damn flat.
6/6/14 Weight: 205.5 lbs
15 inch arms
40.5 inch widest part of stomach
6/6/14 Pull Day 2. time lifting: 1 hour
Single arm straight arm pulldown (pump)
4x12
30
Cable Row
4x12
100
Wide Lat Pulldown
4x11
110
*Should use straps next time maybe
Rear Delt Flies
4x12
15’s
1 sec pause at top
DB Shrug
4x15
50’s
1 sec pause at top
Hyperextensions
3x15
DB Incline Curls
2x12, 1x8, 6
20’s
DB Curl
1x8, 7, 6
20’s
Ellipticals
10 mins
10 resistance
Average workout. got most of my goals in except for biceps. Disappointed my arms are still small, and that my weight dropped due to lack of lifting with my hamstring.
6/10/14 Push Day 1. Time Lifting: 1:10
Cable Fly
4x13
10
1 sec pause
Slight DB Incline
4x10
45’s
Paused DB Bench
4x11
40’s
DB Laterals
4x14
20’s
Drop set 1x6 with 10’s
Decline DB Skullcrusher
3x14
25’s
Rope Pushdown
3x14, 1x12
60
Leg Press Calf
4x15
270
1 sec pause top and bottom
CARDIO
Run
3 laps run, 1 lap walk, 3 laps run, 1 lap walk
*The track is a mini track. 9 laps=1 mile, so 2.25 laps is roughly 1 lap around a normal track and about 0.25 miles.
Could have done more, but since it was my first time running in forever I want to start slow and build up.
6/11/14 Pull Day 1. Time Lifting: 1:10
Straight arm rope pulldown
2x15, 1x10
60
1x10
50
*my triceps get really sore while my back does some. I’m not sure if I’m doing them wrong or what, but it’s difficult to remove my triceps from this.
Close Lat Pulldown
4x13
110
*straps used. Felt weird, really burned on the tricep side of my arm near the armpit but my biceps didn’t feel worked so the straps worked.
2 DB Row
4x11
40
1 sec pause
Rear Delt Fly
4x10
55’s
BB Shrug
4x11
225
1 sec pause
*straps
Hercules Curl
4x13
13
EZ Curl
2x11, 1x7
55
drop 1x8
35
Good workout, need to figure out how to do straight arm pulldowns without my triceps giving out first.
6/12/14 Leg Day 1. Time Lifting: 1:05
Lying Leg Curls 4x13. 85
Leg Press 3x15. 450
Smith Lunges 2x10. 65
RDL 4x13. 135 Constant tension
Stand Calf 4x13. 11. 1 sec pause top and bottom
Leg press Calf 2x15. 270. Bottom of feet hurt/cramp during these, I don’t know why
Ab Machine 3x11. 155
CARDIO: Stairclimber, 10 minutes level 10
I’m trying out a new format for my log here. Much more condensed and still easy to read and understand I think.
EDIT: Eh, I don’t really like it. Back to normal next time.
Internets been out a couple days. From 2 sessions ago:
6/13/14 Push day 2
Machine fly
4x13
55
1 sec pause
Slight DB Incline
4x11
55’s
Slight DB Decline
4x10
60’s
*Do standing cable bench next time. Didn’t like how these felt
Seated DB Laterals
4x12
15’s
1 sec pause
Lean Away laterals
4x13
10
Cable Kickback
3x13
30
Overhead Rope Extension
4x13
60
CARDIO
Elliptical 10 mins 10 resist
6/16/14 Pull Day 2. Time Lifting: 1:05
Kayak Row
3x12
60
Cable Row
3x10, 1x13
110
Wide Lat Pulldown
4x12
110
Rear Delt Fly
4x13
15’s
1 sec pause
drop 1x10 continuous 15’s
DB Shrug
4x15
55’s
1 sec pause
Hyper Extension
3x17
DB Incline
2x12, 1x9, 1x6
20’s
DB Curl
2x8, 2x7
20’s
8 burn reps
CARDIO
Elliptical
10 mins
10 resist
6/17/14 Leg Day 2. Time Lifting: 1 hour
Seated leg curl
4x12
95
Single Leg Press
1x12, 1x10
270
*Need to learn how to do these exactly. Like where to put my feet.
DB RDL
4x12
60’s
Leg Extension
4x12
125
1x7 burnout
Seated Calf
1x15, 13, 12, 12
90
1 leg seated calf
3x8
50
*Won’t repeat next week. Didn’t feel good at all.
Decline sit ups
3x12
The single leg press felt pretty good, I just couldn’t figure out where to place the foot that was being worked and where I should set my unused foot.
6/18/14 Push Day 1. Time Lifting: 1:05
Cable Fly
4x14
10
1 sec pause
Slight DB Incline
4x11
45
DB Paused Bench
4x10
45’s
DB Laterals
4x15
20
drop 1x8 10’s
burnout 1x10 20’s
*All of this was continous
Decline DB Skulls
3x15, 1x12
25’s
Rope Push
4x14
60
Stand Calf
4x14
11
1 sec pause top and bottom
CARDIO:
Run 4 laps, walk 1, run 4, walk 1
Felt good. Upper back on the right side has some sharp pain but that’s a reoccuring, nagging pain that shows up every couple months. Goes away in a couple days, I have no idea what it is and couldn’t get it figured out when I saw a PT and Chiro a year or two back. Hopefully doesn’t hurt my back day tomorrow.
Internet is incredibly unreliable lately. Might be fixed now. Here’s last week’s Thursday and Friday workouts.
6/19/14 Pull Day 1
Rope Pulldown
2x15
60
1x15
50
*Probably going to stop doing these. Get my triceps pumped too much, will put in DB or T bar rows
Close lat pulldown
4x14
110
straps
2 DB Row
4x11
45
1 sec pause
Rear Delt Fly
4x11
55
burnout 1x6
BB Shrug
4x12
225
1 sec pause
straps
Hercules Curl
4x14
13
EZ Curl
3x11
55
burnout 1x6
*forgot to do a drop set
6/20/14 Leg day 1
Lying leg curls
4x10
90
Leg Press
3x15
460
*constant tension
Smith lunges
3x10
65
RDL
4x10
145
Stand Calf
4x15
11
1 sec pause top and bottom
Leg press calf
3x15
270
Ab machine
2x13
150
CARDIO
stair climber
10 mins
level 11
6/22/14
Today I went out and played some football. Ran some routes, did a few sprints. Legs feel really worked. This is after working all weekend and golfing 18 holes yesterday. Wasn’t able to get all the food in I wanted. Man I’d love to get out and run some sprints once a week but I pull a hip flexor way to often.
6/23/14 Push Day 2. Time Lifting: 1:10
Machine Fly
4x10
70
1 sec pause
Slight DB Incline
4x12
55’s
pretty hard
Standing Cable bench
4x12
13
Didn’t feel good really, need to find something to replace
Seated DB Laterals
4x13
15’s
1 sec pause
Lean away laterals
2x14
10’s
2x14
12.5’s
Cable Kickback
3x14
30
Overhead Rope
4x12
70
*want to do burnout next time
NO CARDIO
due to all the running yesterday. I feel pretty worked from it.
I added in the top half of a Cuban Press (I think its called) in my warm up. Golfing on Saturday really reinforced the notion that my shoulder is messed up. Will be trying to do some broomstick stretches most days and some light scapula work most days. Hopefully I can make myself commit to it every day.
6/24/14 Off day
Woke up at 7:30, my legs up near my hips were screaming still from sprinting on Sunday. Back was really sore still, either from a the Sunday workout or from all of the lacrosse ball digging I did into it yesterday. Either way, felt way to beat up so I went back to sleep.
I feel bad for skipping a day, but with no work this weekend I should have time to hit the gym both days. Plus with the fourth of July and my trip out of town coming up, I want to almost “overtrain” as much as I can leading up to those so taking today off and hitting the weights through the weekend will help there.
Trying to lacrosse ball my external rotators and my scapula on my right side, as well as lacrosse ball roll my pec minor on both sides. Tips I picked up from Kelly Starlet, hopefully will help me get some internal rotation back. Also trying to do the DC broomstick stretch thing daily but have to use a band.