Mister69's Log
- Thread starter mister69
- Start date
tman55
New member
while back i had trouble with my arm and i had to take a pretty long break from bench, arm curls etc. i lost allot of strength but it enabled me to workout pain free for the first time in a long time after it healed. probably took a couple months at least before i was back to feeling good again. who knows your deal may be much more serious. i dunno.
mister69
New member
1/7
pullthrus- #70 2x10
45 degree hypers- 2x20 bodyweight
Cybex back attack type machine- 2x20 #30
chest supported t-bar rows- 1x8 #160
Pullovers- 17 r\p #13
Preacher curls- 12 R\P #85
Standing reverse curls- 1x12 #55
Rear delt work- 2x10 #25
Hs abs- #11 1x40
-DC STRETCHES-
Back- bodyweight for 80 seconds
bi- 60 seconds
forearm- #45 for 60 seconds
-Notes-
Well coulndt do deadlifts or racks so the only exercises that didnt bother me i did with extremly low weight. This injury is driving me nuts!! I am going to see an orthopedic doc on fri afternoon to get this checked out; hopefully it will turn up as nothing serious.
pullthrus- #70 2x10
45 degree hypers- 2x20 bodyweight
Cybex back attack type machine- 2x20 #30
chest supported t-bar rows- 1x8 #160
Pullovers- 17 r\p #13
Preacher curls- 12 R\P #85
Standing reverse curls- 1x12 #55
Rear delt work- 2x10 #25
Hs abs- #11 1x40
-DC STRETCHES-
Back- bodyweight for 80 seconds
bi- 60 seconds
forearm- #45 for 60 seconds
-Notes-
Well coulndt do deadlifts or racks so the only exercises that didnt bother me i did with extremly low weight. This injury is driving me nuts!! I am going to see an orthopedic doc on fri afternoon to get this checked out; hopefully it will turn up as nothing serious.
mister69
New member
1/10 legs
smythe squats- 2x5 #225 (a bit wider than shoulder width stance; didnt agrivate my glute that way)
leg extensions- 2x10 #13
aductor- #170 1x25
abductor- #150 1x25
calves- leg press toe raises- 4 plates 1x12
-DC STRETCH-
quad- 60 seconds
hams- 60 seconds per leg
-Notes-
Stretched a decent amount and did a nice warmup of 135# and 185# for squats. I played around w\stances and the wider i went the less i even felt that glut tweak. So i went very very light and did 2 sets. The injury feels alot better from the initial tweak, hope this means its getting better.
I will see what the doctor will say on friday afternoon.
Keeping my calories high, and doing 1 cheat meal (bacon cheeseburgers :0) a day and drinkin that whole milk and drinking those whey shakes. I am getting in 400 grams of protien every day, some days it goes as low as 350 but that is very very rare. I counted my cals and its around 5,000 daily, over the summer i was eating very very clean and i was at 4100 cals and leaned out and gained strength. I am going to bulk all the way through june, cuase i stopped bulking last mid feb. I am taking in olive oil (3 tbsp a day) and hoping that helps as well. It seems last winter i made great gains from about 170lbs- 193 and now its harder for me to gian weight.
I will just focus on this right glute take care of that on friday and then hopefully be squating and deadlifting normally very soon. I am still bencing and doing back rows etc and light squats so i hope i dont loose size lololol.
smythe squats- 2x5 #225 (a bit wider than shoulder width stance; didnt agrivate my glute that way)
leg extensions- 2x10 #13
aductor- #170 1x25
abductor- #150 1x25
calves- leg press toe raises- 4 plates 1x12
-DC STRETCH-
quad- 60 seconds
hams- 60 seconds per leg
-Notes-
Stretched a decent amount and did a nice warmup of 135# and 185# for squats. I played around w\stances and the wider i went the less i even felt that glut tweak. So i went very very light and did 2 sets. The injury feels alot better from the initial tweak, hope this means its getting better.
I will see what the doctor will say on friday afternoon.
Keeping my calories high, and doing 1 cheat meal (bacon cheeseburgers :0) a day and drinkin that whole milk and drinking those whey shakes. I am getting in 400 grams of protien every day, some days it goes as low as 350 but that is very very rare. I counted my cals and its around 5,000 daily, over the summer i was eating very very clean and i was at 4100 cals and leaned out and gained strength. I am going to bulk all the way through june, cuase i stopped bulking last mid feb. I am taking in olive oil (3 tbsp a day) and hoping that helps as well. It seems last winter i made great gains from about 170lbs- 193 and now its harder for me to gian weight.
I will just focus on this right glute take care of that on friday and then hopefully be squating and deadlifting normally very soon. I am still bencing and doing back rows etc and light squats so i hope i dont loose size lololol.
SteelSouth
New member
Great job on the diet bro, hope the visit with the doc goes well.
mister69
New member
flat (index on ring)- #325 1x3, 1x4(couldnt lock out)
incline(index on rings)- #245 1x9, 1x7
Military smythe- #215 13r\p (8+4+1)
Reverse Grip BP- #235 11r\p (4+4+3)
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 today at the gym. Got that appointment with the sports medicine doc tomorrow at 3 so hope he has some good news for me.
Off to cook up my red meat and pasta and some whole milk :-0
incline(index on rings)- #245 1x9, 1x7
Military smythe- #215 13r\p (8+4+1)
Reverse Grip BP- #235 11r\p (4+4+3)
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 today at the gym. Got that appointment with the sports medicine doc tomorrow at 3 so hope he has some good news for me.
Off to cook up my red meat and pasta and some whole milk :-0
mister69
New member
Just got back from the doctor, here is how it went;
He took some x-rays and everything he said looks good. He said that it seems to be a hamstring "pull" and that that leg is not flexible at all right now and its extremly tight. He recomended that i see a Physical Therapist and work on hip and hamstring stretches for that leg. He then wants to see me on Feb 3rd to check everything out and see how i am doing....and if i am still not ok then perhaps more x-rays and an MRI.
I asked him if he thinks i will recover fine in these 2 weeks at the PT and he said def.
To be perfectly honest, i am going to keep doing legs but no hamstring work and no deadlifts, but keep it smart and keep doing waht i am doing...
-light narrow stance squats
-extensions
-ab\aductors
-calf work
We will see how this all goes.
He took some x-rays and everything he said looks good. He said that it seems to be a hamstring "pull" and that that leg is not flexible at all right now and its extremly tight. He recomended that i see a Physical Therapist and work on hip and hamstring stretches for that leg. He then wants to see me on Feb 3rd to check everything out and see how i am doing....and if i am still not ok then perhaps more x-rays and an MRI.
I asked him if he thinks i will recover fine in these 2 weeks at the PT and he said def.
To be perfectly honest, i am going to keep doing legs but no hamstring work and no deadlifts, but keep it smart and keep doing waht i am doing...
-light narrow stance squats
-extensions
-ab\aductors
-calf work
We will see how this all goes.
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