Fuck you 
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I sometimes use a variable resistance curl machine… When the gym is empty.
I actually do like some machines. Belt squat and leg press are common for me. Kinda a machine, the ghr is pretty good too.
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Super shitty weekend but I made it. Also had to workout at my old gym as new one closed early with issues, so some machines/weights are different.
Swapped reverse pec deck for dB flys and liked them. Also maxed out a couple machines so that was cool.
Seated chest press
240 x 10
210 x 13
Cable flys
65 x 10
50 x 14
Incline iso hammer
100/handle x 12
80 x 15
Dumbbell lateral raises
35 x 22
30 x 24
Iso hammer OHP
90 x 9
77.5 x 12
Rear delt dumbbell laterals
20’s x 26
25’s x 25
30’s x 22
Pec deck SS tricep machine (prime) SS machine lateral raises
Pec deck
265 x 26
295 x 15
Tricep push down machine
140 x 14
140 x 18
Seated lateral raise machine
150 x 24
190 x 21
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I’m a few days late but I feel you on the migraine thing. I get them every once in a while after a workout usually if I haven’t slept enough or drank enough water. I get a blind spot, then moving lines, then I know hell is coming from extreme migraine pain. I don’t know how you managed to workout after one of those, you’re a real trooper!!
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Bruh, do hip flexor raises with progressive overload until you can do 10% of your bodyweight for 20 reps on either leg with the non-working leg not doing any cheating at all. You’ve gotta be consistent with training your hip flexors when you’ve got a history of pain there, especially when your leg workouts have upped their intensity. All that time bending your legs with hundreds of pounds of force on your back and no time lifting your leg with any resistance whatsoever can lead to stuff hurting!
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Going to google those raises now. It’s really brutal. They’ve hurt daily since then (not that it’s been a long time but still)
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I couldn’t even open one eye lol it was brutal. I looked like a sad pirate working out
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You can hook your foot through a kettlebell or, the best way is using an ankle strap attached to a cable setup, facing away from the cable setup. Just using bodyweight for 30 reps a piece nice and slow, knee above waist level for both legs is a good place to start, and it may hurt like a sonofabitch but be consistent, and add weight, and progressively overload those suckers. They’re weak and they’re being beat up by the bounce at the bottom of your squats/squat variations. Also, if you haven’t already, get shoes with lifted heels or train your ankle mobility so your knees can safely go over your toes more than they are. Sit-back squats will wreak havoc on hips like ours (I say ours because I dealt with the exact same issue). Stretching your hip flexors will only make it worse. Gotta strengthen them.
Would you mind posting a video of the movement you describe? I googled it and saw a couple, one looked like a hanging leg raise… which I’ve been doing for abs… so maybe not a good ab workout lol
Also, i can’t squat AT ALL in regular shoes or barefoot. I use Nike romeloes
Dude yes. I’m experiencing this now lol
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I know that feeling man! I go straight to bed when those come on because for me, it’s been my only way to overcome it at all. This might sound ridiculous, but I never take anti inflammatories because I’m afraid they may hurt my gains haha. What do you do to combat it?
Again - you can hook your foot through a kettlebell, or if you can imagine the ankle strap is on his ankle on the foot that’s raising and the cable is behind him, coming out from his achilles area, going back to the cable stack behind him, but he’s leaning forward a bit and still raising his knee.
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I actually read on a forum (so it must be true) that ibuprofen stops protein synthesis… so I stopped using them. 1. Idk if that’s true, 2. Idk what protein synthesis is but it sounds like something I need
I did break down that day and take two alieve
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Thanks man! I’ll definitely watch this video tonight and implement them. Would you recommend I stay away from failure? How often would you recommend I do them?
I do them twice a week. Started with 2 sets of 20 each leg at my working weight, only upping weight when I complete both sets of 20 with each leg.
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Hey I’d rather be in pain for a few hours than miss out on even a little bit of muscle gain, so I’m right on board with you haha
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Oh - second part, which is definitely a good question, about failure - go to failure with bodyweight, but once you start adding weight, avoid failure until the acute pain starts to disappear. Full extension, knee over waist height, also useful to place one hand on the working hip flexor to make sure it’s handling all the load - easy to use a lot of abs and quads.
P.S. we are defining failure as a form breakdown. I’m a big fan of body English for some stuff, but not this.
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Perfect. Thanks again man. I will definitely add these.
Minute rice master!!! 