Why on earth do you do so many calf raises?
^ I’ve never done that before in my life. I have been doing 8 sets though. 4 sets of 2 excercises. Today I did 10 sets but the weight was light. I wanted to save my back a bit this week and went lighter and did a bunch of sets vs what i did last week if you look back.
Hey hey hey. Everyone can relax. My calves aren’t sore. 
It’s leg day! So I’m pumped to be doing legs at all. This is what my physical therapist gave me the green light for as well as the isometric type stuff that she has me do every day that I don’t write here. All hamstring stretching and direct ham movements on the left leg are out.
BB squats on board. Only down to 90 which isn’t very far on a board so call em half squats.
45 x 20
95 x 20
95 x 20
95 x 20
DB Lunges to only halfway down and hold for 5 seconds
10s x whatever. I was too busy counting the 5 seconds that i lost count.
15s x whatever
15s x whatever
leg extensions
115 x 12
125 x 12
130 x 8
115 x 8 with 2 second holds at the top
When the PT tested me last week she noted that both my hamstrings are weak. Not just the left one. I told her i wasn’t surprised because i have been doing baby weights on both legs for balance for six months while dieting and running. 5 lbs on single leg curls, etc. She told me to work the right hammy so I did leg curls on my good leg.
single leg curls
10 x 10
15 x 10
25 x 10
30 x 12
isometric crap like leg curling into the floor, one legged bridges, wall sits and what not and then I did what I do twice a day these days. I iced my ass.
The isometric work will help a lot so definitely keep doing them. What are “squats on a board” and what do they do for you?
Welcome to the over 35’s (even though you’re only 34).
james
Ha. Thanks James. I have done squats before with my heals on a 2x4 board to isolate the quads more. It also helps with staying upright.
When talking with the PT last week and asking her what lifting exercises i could continue to do… she said do squats only going halfway down so that the hams don’t get much activation and to not do less than 20. She said to put my heals on a towel or something to elevate them. I told her i have a 2x4 that i sometimes put my heals on to squat and she said that would be fine. So I’ll be doing those exclusively i would guess for a lil while.
I see the PT today so she will probably add excercises this week. She only gave me a couple to do so far until inflamation goes down more.
[quote]DJS wrote:
Ha. Thanks James. I have done squats before with my heals on a 2x4 board to isolate the quads more. It also helps with staying upright.
When talking with the PT last week and asking her what lifting exercises i could continue to do… she said do squats only going halfway down so that the hams don’t get much activation and to not do less than 20. She said to put my heals on a towel or something to elevate them. I told her i have a 2x4 that i sometimes put my heals on to squat and she said that would be fine. So I’ll be doing those exclusively i would guess for a lil while.
I see the PT today so she will probably add excercises this week. She only gave me a couple to do so far until inflamation goes down more. [/quote]
I would be asking for ass massage for sure.
lolz. She kinda does with the ultra-sound. Plus she gets in there and squeezes around a lot to feel the swelling and inflamation. It’s not as fun as it sounds. I’m just a number to her. “sniffle sniffle”
1/4 front sqauts on 2x4 board is awesome. Just go real slow and flex.
Calves try doing 2 sets of 100 reps. Dare ya! That should fix your volume addiction LOL
^ ah… good call. I’ll ask her if I can do it with front squats next time. Thanks! uh oh… now you’ve done it. Now I’ll have to try that calf routine. Maybe not right away but at some point. What kinda load would you use? I lift in my garage and don’t have access to a leg press or calf machine. I do it all in the rack. Either flat foot with bar on back, or on a calf block with bar in a front squat harness so i can use my hands as a guide.
That setup is a bit precarious and so I don’t go very heavy on those! I have not really gotten into seated calf raises off the pins because i’ve been to lazy and they hurt a lot. Even with a towel on the bar. Not to mention i never really noticed a lot from doing seated calf raises back in the days when i lifted in a gym.
Most of us work to have HAWT BUNZ… yours are cold as ice.
Looked @ your log. standing calf press with 115 from floor to top of toes hold 1 second repeatx100x2.
Foam roll and contrast showers and linament afterwards :).
We do this once in awhile to shock the calves-----> BRUTAL.
Front sqaut is easier on the hams than back sqauts - just remember slow and squeeze.
Enjoy The Pain.
[quote]FISCHER613 wrote:
Looked @ your log. standing calf press with 115 from floor to top of toes hold 1 second repeatx100x2.
Foam roll and contrast showers and linament afterwards :).
Enjoy The Pain.[/quote]
You’re a sick man Fish! Now I’m going to go try this soon. LOL.
A little late to the party but I’m here!
You do all that at 4am? I don’t even know what to say.
Hey when I feel like Im just a number to someone, I simply lie to myself and WALA! Im important again
Another day… more work to do.
Canada_k: true
Fischer: Thanks for that. I’ll be sure to do it soon. How long can i rest between sets? 2 hours? lol
Patch2: Welcome Peaches! Thanks for coming by. I added the “powerful woman” forum to my drop down just for you last week. no offense to the women! There is just so many dam forums now.
Mattxl: excellent advice!
Little hectic this am. PT gave me more work to do. Had to ice. I snoozed once. Took a dump etc so no veg time sitting at the pc to wake up time for me. boo. I really like that time so looking forward to getting this 2x a day rehab stuff behind me. I did get everything in though.
Chest/Bi’s
Incline BB Press
bar x 3
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
175 x 8
155 x 7
BB Bench Press
135 x 8
145 x 8
145 x 8
145 x 8
DB flys: I always do flys slow and pretty light. They hurt my shoulders when i go heavy
30s x 8
30s x 8
30s x 7
30s x 6
Bi’s
seated EZ Preacher curls
bar x 6
25ps x 6
30ps x 6
35ps x 6
40ps x 4
30ps x 8
25ps x 8 i think.
Alt DB Incline curls
30s x 10
30s x 9
30s x 8
ez reverse curls
20ps x 10
20ps x 10
22.5ps x 8
22.5ps x 7
[quote]DJS wrote:
Patch2: Welcome Peaches! Thanks for coming by. I added the “powerful woman” forum to my drop down just for you last week. no offense to the women! There is just so many dam forums now.
[/quote]
Yeah I’ve gotta figure out a way to keep track of the logs I like to follow. Right now I just pick a sub forum and catch up on that one each day. Even then if stuff isn’t on the first page it’s easy to miss. “Other Logs” is just a pain to go through, it needs it’s own subdivisions.
I like PW. It’s women so of course there’s some drama, but everyone that logs there is dedicated to something and willing to help, you should check out all the logs. Maybe like DJHT get your wife over there?
My wife has been a real trooper. She has been following me along on workouts all summer. Getting up early etc. But she doesn’t really “give a shit” about learning anything. She has learned a ton for sure but she doesn’t have the bug where she wants to read nutrition articles or figure out a way to lift 10 lbs more. She certainly won’t read peoples logs and try to gleam knowledge from them. She is putting in a lot of effort and its great to spend the time with her but its like that movie “she’s just not that into you”. Well she’s just not that into lifting.
She already said… when winter hits there is no way she is lifting in the freezing garage like I do. It was pretty awesome though when we walked through a hotel gym on our way to take the kids to the pool this summer and she commented on some dudes squat form. She was like… he is doing that totally wrong and isn’t even going down all the way. I couldn’t help but smile… so you never know.
just catching up.
I can commiserate with all the PT stuff. I’m envious of your ‘half squats.’ I haven’t even progressed there yet. SOON!!
Hi Mom. What is the prognosis on your knees?
Ugh… this week sucks. Not to be a bitch but i can’t wait till its over. Lots of stress at work etc. I was dragging this AM and hated working out but i guess i should be happy because i ended up doing ok regardless of how I “felt”. odd.
Back/Tris
BB Bent over rows with bench grip - these sucked today. felt really heavy and awkward.
bar x 3
95 x 3
135 x 3
155 x 3
185 x 3
225 x 3.5
185 x 6 or 8
165 x 8 maybe. i really have no recollection. ha
135 x 10. same as above
Weighted wide grip pullups
BW x 3
25 x 2
45 x 1
55 x 1
65 x 1… PR!
65 x 1.5
BW x 10 Was super pumped to get 10 there.
One armed DB rows… strict
65 x 10
75 x 8
85 x 6
Behind the neck wide grip pull downs
100 x 10
100 x 9
100 x 6
Tris
BB CGBP
135 x 10
155 x 8
175 x 6
195 x 5
EZ Skull crushers
25ps x 10
30ps x 8
32.5ps x 6
35ps x 4
push downs
40 x 10
40 x 10
55 x 5
55 x 5
Bent over rows don’t irritate the hamstring?
Nice pr on the pullups with a strong finish to boot.
When you cut down using IF, did you just double up meal portions to get in the required cals? You train early am, could you give me an example of what a sample day of eating entailed? Are you still utilizing this method while gaining weight? If so, how’s it working?