Mister69's Log
- Thread starter mister69
- Start date
mister69
New member
12/24
chest supported t bar rows- 4 plates 1x8
db pullovers- 1x15 55lb db
high row- 2x6 #230
abs- decline situps w\25lbs +bodyweight 2x20
crunches- 1x50
hanging knee raises- 1x25
Preacher curls- 1x13 #100
hammer curls- 75lb db
Standing calf machine- 3x5 #425 standing
-Dc Stretch-
back- 60lb db for 60 seconds
bi- 60 seconds
forearm- 55lbs for 60 seconds
calves- #200 for 60 seconds
-Notes-
Right glute was still sore and couldnt do any prosterior movements. Felt like a waste of a workout because of it, but i tryed to do what I could. Hope i can squat this week.
chest supported t bar rows- 4 plates 1x8
db pullovers- 1x15 55lb db
high row- 2x6 #230
abs- decline situps w\25lbs +bodyweight 2x20
crunches- 1x50
hanging knee raises- 1x25
Preacher curls- 1x13 #100
hammer curls- 75lb db
Standing calf machine- 3x5 #425 standing
-Dc Stretch-
back- 60lb db for 60 seconds
bi- 60 seconds
forearm- 55lbs for 60 seconds
calves- #200 for 60 seconds
-Notes-
Right glute was still sore and couldnt do any prosterior movements. Felt like a waste of a workout because of it, but i tryed to do what I could. Hope i can squat this week.
mister69
New member
12\27
I am scheduled for legs tomorrow, but doesnt seem like my glute is fully healed, I might do chest\delts\tris tomorrow and move legs to later in the week.
Or I can do parallel box squats cause when i do go below paralel it doesnt bother my glute.
I gotta make sure to do legs some how.
I am scheduled for legs tomorrow, but doesnt seem like my glute is fully healed, I might do chest\delts\tris tomorrow and move legs to later in the week.
Or I can do parallel box squats cause when i do go below paralel it doesnt bother my glute.
I gotta make sure to do legs some how.
mister69
New member
flat wide bench- 2x5 #315 (up the weight next week)
Incline wide grip- 235# 2x10 (more weight next week)
Incline Smythe- #90 1x10 (more weight next week)
Reverse Grip BP- #100 1x13 (more weight next week)
calves- 3x12 #250 standing calf machine
-DC stretches-
chest- 50lbs for 50 seconds
tris- 30lbs for 60 seconds
shoulders- 60 seconds
calves- #200 for 60 seconds
-Notes-
Good workout, beat my old #'s. Right glute getting better slowly, no legs this week or deadlifts and i am piussed about that. I fucked around with the leg press today and it doesnt bother my glute. SO worse case scenerio if i cant squat on monday I will just do leg presses. Just feeling ancy that i cant train my prosterior.
Incline wide grip- 235# 2x10 (more weight next week)
Incline Smythe- #90 1x10 (more weight next week)
Reverse Grip BP- #100 1x13 (more weight next week)
calves- 3x12 #250 standing calf machine
-DC stretches-
chest- 50lbs for 50 seconds
tris- 30lbs for 60 seconds
shoulders- 60 seconds
calves- #200 for 60 seconds
-Notes-
Good workout, beat my old #'s. Right glute getting better slowly, no legs this week or deadlifts and i am piussed about that. I fucked around with the leg press today and it doesnt bother my glute. SO worse case scenerio if i cant squat on monday I will just do leg presses. Just feeling ancy that i cant train my prosterior.
nice work mister69...and take your time with that injury dont let it get ya down either..just do your best to train around it...also as far as not doing DL how do rack pulls affect your glute...if theres no pain with those you could sub until its healed...just a thought...good luck
mister69
New member
Dec 31st
hyper extensions- 2x20 bodyweight
t-bar rows freeweight- 180# 2x8
cable high rows- #240 1x6
Pullovers- #70 1x10
preacher curls- #110 1x12
hammer curls- #70db's 1x12
rope pulldown abs- 2x20 #85
-DC Stretches-
back- 60 lbs for 60 seconds
bi- 60 seconds
forearm- 45lbs for 60 seconds
hyper extensions- 2x20 bodyweight
t-bar rows freeweight- 180# 2x8
cable high rows- #240 1x6
Pullovers- #70 1x10
preacher curls- #110 1x12
hammer curls- #70db's 1x12
rope pulldown abs- 2x20 #85
-DC Stretches-
back- 60 lbs for 60 seconds
bi- 60 seconds
forearm- 45lbs for 60 seconds
mister69
New member
hoenestly, my right glute feels alot better from when i initially hurt it, but worse case scenerio i will just do leg presses or anything that doesnt agrivate it, but we will see.
Just dont want to hurt myself even more and be set back 4+ weeks ya know, but one thing is for sure, after not doing legs last week my legs lost some bloat....weird
Just dont want to hurt myself even more and be set back 4+ weeks ya know, but one thing is for sure, after not doing legs last week my legs lost some bloat....weird
Last edited:
mister69
New member
glute not healed
1/3
smythe squats- Lots of streching between warmups
warmups-135#2x8, 185# 1x5, 225# 1x5, 315# 1x3(felt that sharp knot in my right glute once again so didnt going into my work sets)
Leg press- 15plates 1x2(felt that knot in my glute so stopped; i was going to do 1x4-8 with this weight then do a 20 repper with less weight but that didnt happen)
ab\aductor- 1x25 each #110
leg extensions- #12 1x35r\p
45 degree hypers- 2x20 #bodyweight
lying leg curls- 1x16 #8
hs abs- 2x20 #11
standing calf raises- 1 pin below rack 3x5
-DC stretches-
quad- 60 seconds
hams- 60 seconds per leg
calves- #180 for 60 seconds
-notes-
basically on 315 warmup on squats i felt the same pain. I moved onto leg press to see if i can do a set of 4-8 then a set of 20 , but once again that sharp pain. I honeslty have no idea what it is,but this is really getting me down and aggrivated. These are the exercises that dont bother me;
-45 degree hypers
-leg extensions
-ab\aductors
-lying leg curls
-calves
This is going to cause a big problem cuase i am going to be having trouble pulling off the floor as well. This takes out the two biggest mass builders squats and deadlifts.
I am going to go eat and cool down.
1/3
smythe squats- Lots of streching between warmups
warmups-135#2x8, 185# 1x5, 225# 1x5, 315# 1x3(felt that sharp knot in my right glute once again so didnt going into my work sets)
Leg press- 15plates 1x2(felt that knot in my glute so stopped; i was going to do 1x4-8 with this weight then do a 20 repper with less weight but that didnt happen)
ab\aductor- 1x25 each #110
leg extensions- #12 1x35r\p
45 degree hypers- 2x20 #bodyweight
lying leg curls- 1x16 #8
hs abs- 2x20 #11
standing calf raises- 1 pin below rack 3x5
-DC stretches-
quad- 60 seconds
hams- 60 seconds per leg
calves- #180 for 60 seconds
-notes-
basically on 315 warmup on squats i felt the same pain. I moved onto leg press to see if i can do a set of 4-8 then a set of 20 , but once again that sharp pain. I honeslty have no idea what it is,but this is really getting me down and aggrivated. These are the exercises that dont bother me;
-45 degree hypers
-leg extensions
-ab\aductors
-lying leg curls
-calves
This is going to cause a big problem cuase i am going to be having trouble pulling off the floor as well. This takes out the two biggest mass builders squats and deadlifts.
I am going to go eat and cool down.
Last edited:
mister69
New member
1/4
flat (index on ring)- #325 1x4, 1x3 (couldnt lock out)
incline(index on rings)- #245 2x9
Military smythe- #225 1x5 (shoulders were fryed!)
Reverse Grip BP- #225 1x12r\p
hs abs machine- 2x20 #11
crunches- 1x50
hanging knee raises- 1x20
-DC STRETCHES-
chest- 50lbs db's for 60 seconds
tris- 30lbs db's for 60 seconds
shoulders- 60 seconds
-notes-
Felt good, beat all my old #'s. Still not sure what to do with my right glute\ham but i may go see a doctor and see whats up....this is really getting to me cause i have made some great gains with my legs over the past year and a half and they finally caught up to my upper body wiht this pullinbig routine. Just dont want my legs to shrink :-0.
Off to cook up some ground beef w\potatoes.
flat (index on ring)- #325 1x4, 1x3 (couldnt lock out)
incline(index on rings)- #245 2x9
Military smythe- #225 1x5 (shoulders were fryed!)
Reverse Grip BP- #225 1x12r\p
hs abs machine- 2x20 #11
crunches- 1x50
hanging knee raises- 1x20
-DC STRETCHES-
chest- 50lbs db's for 60 seconds
tris- 30lbs db's for 60 seconds
shoulders- 60 seconds
-notes-
Felt good, beat all my old #'s. Still not sure what to do with my right glute\ham but i may go see a doctor and see whats up....this is really getting to me cause i have made some great gains with my legs over the past year and a half and they finally caught up to my upper body wiht this pullinbig routine. Just dont want my legs to shrink :-0.
Off to cook up some ground beef w\potatoes.
SteelSouth
New member
Good one 69, yeah I would go see a doc if it's bothering that bad and doesn't seem to be getting better. I know what you mean about shrinking, I miss one workout and I feel like i've lost 10 pounds. It's a bad mentality to have b/c I sometimes don't listen to my body when it needs a break.
