Mister69's Log
- Thread starter mister69
- Start date
mister69
New member
legs- 2/20
Bike- 5 minutes followed by stretching
smythe squats- 1x8 285#, 1x2 315#
hack squats- #10 1x20
pullthrus- #60 1x20, #65 1x20
adductor- #170 1x30
abductor- #130 1x25
calves on leg press- 4 plates 1x12
ab pulldowns- #150 2x20
crunches- 3x50
-DC stretches-
quad- 60 seconds
hamstring- 60 seconds
-notes-
Last time i tryed to put 315# on my back my glute\ham flared up lots! and hell it felt fine today.
Felt good today, going up up the weight slowly. Next week i am going to up everything a little. Pullthrus felt great on the hamstring so seems that i am on my way back up to my normal weights.
Should take me a few more leg workouts to get dialed.
Just picked up some sushi for my meal cant wait. On my way to 220
Bike- 5 minutes followed by stretching
smythe squats- 1x8 285#, 1x2 315#
hack squats- #10 1x20
pullthrus- #60 1x20, #65 1x20
adductor- #170 1x30
abductor- #130 1x25
calves on leg press- 4 plates 1x12
ab pulldowns- #150 2x20
crunches- 3x50
-DC stretches-
quad- 60 seconds
hamstring- 60 seconds
-notes-
Last time i tryed to put 315# on my back my glute\ham flared up lots! and hell it felt fine today.
Felt good today, going up up the weight slowly. Next week i am going to up everything a little. Pullthrus felt great on the hamstring so seems that i am on my way back up to my normal weights.
Should take me a few more leg workouts to get dialed.
Just picked up some sushi for my meal cant wait. On my way to 220
Last edited:
SteelSouth
New member
Nice work, 69. Good luck on the recovery.
mister69
New member
1/21
flat wide grip- 2x5 #315
hammer grip db's- #110 2x10
Cybex shoulder press- 1x15 #12
Close grip Bench- 1x9 #225
Hs abs- 2x20 #11
-DC stretches-
Chest- 50lbs db's for 60 seconds
tris- 30lbs db's for 60 seconds
shoulders- 60 seconds
-notes-
Not a bad workout, just gotta make a few adjustments. First off my bench hasnt moved in a little while so its time to go back to some pause bench.
Close grip bench i will just rest pause it for a set of 11-15. Db's go up to 130# in my gym so i hope to be moving those for my hammer grip bench.
Been a bit pissed off all day, cause of my leg workout yesterday (ham\glute has made some great progress i guess i am just getting ancy should be a few more weeks i hope before i am 100%). It seems that the lower rep stuff on smythe squats tighten up that glute\ham area. For example last night on 315# i cut short cuase i didnt feel confident in the weight and my ham. But i was able to do pullthrus no problem weird.
Then when i do hack squats it felt fine . SO i may have to make friends with hack squats for now.
I was thinking of upping the reps ..mabey something like this..(But i do not like to step away from what has brought my legs up tremendously aka..pullinbigs routine)
2x10, 1x20
flat wide grip- 2x5 #315
hammer grip db's- #110 2x10
Cybex shoulder press- 1x15 #12
Close grip Bench- 1x9 #225
Hs abs- 2x20 #11
-DC stretches-
Chest- 50lbs db's for 60 seconds
tris- 30lbs db's for 60 seconds
shoulders- 60 seconds
-notes-
Not a bad workout, just gotta make a few adjustments. First off my bench hasnt moved in a little while so its time to go back to some pause bench.
Close grip bench i will just rest pause it for a set of 11-15. Db's go up to 130# in my gym so i hope to be moving those for my hammer grip bench.
Been a bit pissed off all day, cause of my leg workout yesterday (ham\glute has made some great progress i guess i am just getting ancy should be a few more weeks i hope before i am 100%). It seems that the lower rep stuff on smythe squats tighten up that glute\ham area. For example last night on 315# i cut short cuase i didnt feel confident in the weight and my ham. But i was able to do pullthrus no problem weird.
Then when i do hack squats it felt fine . SO i may have to make friends with hack squats for now.
I was thinking of upping the reps ..mabey something like this..(But i do not like to step away from what has brought my legs up tremendously aka..pullinbigs routine)
2x10, 1x20
Last edited:
mister69
New member
2/23
Bike- 7 minutes followed by lots of stretching
Rack pulls- #135 1x10, #145 1x10 (warmed up with the bar while stretching)
45 degree hypers- #25+ bodyweight 2x20
chest supported t-bar rows- 4 plates 1x8, 1x7 (more weight next week)
Rack chins- #65 1x16 R\P (more weight next week)
Standing wide grip curls- 1x8 #95, 1x8 #115 (more weight next week)
reverse cable curls- #30 1x12 (more weight next week)
heavy abs- 2x20 #11
calves (on leg press)- 4 plates + 5lbs 1x12 (more weight next week)
-DC Stretches-
Back- 60 seconds
Bis- 60 seconds
Forearms- #45 for 60 seconds
-Notes-
Did some rack pulls, glute is fine, just easing back into it so i dont tear anything. Hit that core with the hypers and they felt GREAT! Everything else i killed and i am going to up the #'s for next week.
I missed a meal today, but shit happens. I got work in the AM so i will be up a t 6:45 in the am ....
Man i got problems getting up in the morning even w\coffee.
Bike- 7 minutes followed by lots of stretching
Rack pulls- #135 1x10, #145 1x10 (warmed up with the bar while stretching)
45 degree hypers- #25+ bodyweight 2x20
chest supported t-bar rows- 4 plates 1x8, 1x7 (more weight next week)
Rack chins- #65 1x16 R\P (more weight next week)
Standing wide grip curls- 1x8 #95, 1x8 #115 (more weight next week)
reverse cable curls- #30 1x12 (more weight next week)
heavy abs- 2x20 #11
calves (on leg press)- 4 plates + 5lbs 1x12 (more weight next week)
-DC Stretches-
Back- 60 seconds
Bis- 60 seconds
Forearms- #45 for 60 seconds
-Notes-
Did some rack pulls, glute is fine, just easing back into it so i dont tear anything. Hit that core with the hypers and they felt GREAT! Everything else i killed and i am going to up the #'s for next week.
I missed a meal today, but shit happens. I got work in the AM so i will be up a t 6:45 in the am ....
Man i got problems getting up in the morning even w\coffee.
SteelSouth
New member
Hang in there 69, that hammy/glute will be 100% soon. I just hope my knees don't get any worse, or i'll be in the same boat.
G
getfitdoc
Guest
hope that hammy stays solid.
i had a high hammy pull about 5-6?? months ago, god those take forever to heal,
i still feel it a little bit, but its ok. of course i hurt it playing basketball..
you know, i kinda like the hack squat. Its not something i will use once im at full srength, but it really fits nice into my program while im trying to build back up (back injury).
Do you advil before you workout for you hammy?? just curious, it helped me a lot when my hammy was bothering me. i only did 200 mg.. but im really sensative to any medication.
i had a high hammy pull about 5-6?? months ago, god those take forever to heal,
i still feel it a little bit, but its ok. of course i hurt it playing basketball..
you know, i kinda like the hack squat. Its not something i will use once im at full srength, but it really fits nice into my program while im trying to build back up (back injury).
Do you advil before you workout for you hammy?? just curious, it helped me a lot when my hammy was bothering me. i only did 200 mg.. but im really sensative to any medication.
mister69
New member
Went to the Physical Therapist today.
Got cleared, its over I dont need to go to PT anymore. Just gotta keep up w\the stretching and make sure to ride the bike before back\leg day and also add in a few more warm up sets.
FOr the next few weeks i will be adding weight slowly to Deads\Squats and Prosterior stuff....hopefully be beating my old #'s before the injury
Got cleared, its over I dont need to go to PT anymore. Just gotta keep up w\the stretching and make sure to ride the bike before back\leg day and also add in a few more warm up sets.
FOr the next few weeks i will be adding weight slowly to Deads\Squats and Prosterior stuff....hopefully be beating my old #'s before the injury
G
getfitdoc
Guest
Right on!
