Mister69's Log

[mister69]

High at the glute\ where the ham\glute tie in is. SO basically my right ass cheek\ham and glute tie in.

TO be honest. it doesnt bother me at all unless i sit down for a while .

that's good.

as far as the hammy, man that is a stubborn leg you got there.

i know you answered this 100 times by now. i got to ask, where exactly is this hammy bothering you? up high by the glute, in the middle or low?

 

[pullinbig]

yall got a ghr?

 

[mister69]

No we dont. We have a 45degree hyper, and two different cybex back attack variations.

I am actually joining a new gym looks like about June 1st,not set in stone but def looks like it,

yall got a ghr?

 

[mister69]

Figured i would post my new set of exercises for the next 8 week heavy session.
I always stick to a basic pullinbig routine, but unfortunatly i have to make some slight adjustments to work around this injury. As for deadlifts \core work, i will add them in as my hamstring alows me. As for calories, i will just make sure to get in 400-430 grams of protein each day. Basically just going to eat and lift to get stronger as i always do and enjoy this gym time.

Day1-
hack squats- 3x15
leg ext- 3x15
seated leg curls-2x10 (will adjust as my hammie allows me)
adductors- 1x25
standing Calves- 1x12
heavy abs-2x20
light cardio- 20 minutes(to loosen up the hammie)

Day 2-
flat wide grip bench- 2x6
dips- 2x10
cybex shoulder press- 1x15
close grip bench- 15-20 r\p
heavy abs- 2x20

Day3-
chest supported rows- 2x4-8
reverse narrow grip pulldowns- 1x11\15 r\p
standing ez bar curls- 1x20-30 r\p
reverse grip cable curls- 1x12
leg press calves-1x12
heavy abs- 2x20

 

[SteelSouth]

looks like a solid plan 69, you'll definately grow if you continue to eat that much and train heavy.

 

[tman55]

be good to train heavy again. good luck 69er.

 

[mister69]

Monday 5\1
warmup bike- 5 minutes
hack squats- #8 3x15 (all done with a deep pause)

leg extensions- #19 1x15, 1x11, 1x15

quad stretch- 60 seconds

seated leg curls- #55 3x10

hamstring stretch- 60 seconds

adductors- #210 1x25

standing calves- #140 1x12

hs abs- 2x10 #11

treadmill- fast paced walk 3.5incline 1.8 speed 20 minutes

-notes-
Felt good today, gotta go eat alot for the rest of the day. Treadmill felt great and loosened up that hammie. Stretched that hammie between warmups. I dont like the hamstring curls i think prosterior core movements are alot better, but right now they are one of few that dont bother the hammie so i gotta do waht i gotta do.

 

[Winter]

Lookin good.

 

[mister69]

thanks i feel good too

 

[tman55]

good job

 

[mister69]

thanks tman

 

[SteelSouth]

Nice work broly

 

[mister69]

thanks man...since i got back this is what i had...

-60gram protein\100carb mix
-1lbs of chicken \w half a cup of rice

and about to shower and eat prob twice again lol

 

[SteelSouth]

Man you're dedicated bro, it's contagious...I love it!!!!!

 

[mister69]

thanks JT, just trying to get my legs growing in this higher rep range on hacks(have no choice cause of the injury)

 

[pullinbig]

Monday 5\1
warmup bike- 5 minutes
hack squats- #8 3x15 (all done with a deep pause)

leg extensions- #19 1x15, 1x11, 1x15

quad stretch- 60 seconds

seated leg curls- #55 3x10

hamstring stretch- 60 seconds

adductors- #210 1x25

standing calves- #140 1x12

hs abs- 2x10 #11

treadmill- fast paced walk 3.5incline 1.8 speed 20 minutes

-notes-
Felt good today, gotta go eat alot for the rest of the day. Treadmill felt great and loosened up that hammie. Stretched that hammie between warmups. I dont like the hamstring curls i think prosterior core movements are alot better, but right now they are one of few that dont bother the hammie so i gotta do waht i gotta do.

at least your training. alot of guys dont even do legs. =0l

 

[mister69]

good point pullin, thanks a lot.

at least your training. alot of guys dont even do legs. =0l

 

[mister69]

5/2

flat wide bench- 315# 2x3

dips- #80 2x10 (more weight next week)

cybex shoulder press- #13 1x11

close grip bench- #205 1x20r\p (15+3+2) (more weight next week)

crunches- 3x60

-DC stretches-
chest- #50 60 seconds
tris- #30 60 seconds
shoulders- 60 seconds

-notes-
after working w\ pauseed singles for 4 weeks, then moving to paused board work for 4 weeks and then 2 weeks to let the joints heal i thought my bench for reps would have moved, but seems this wide grip bench for reps 5-6 aint going up, i am going to give it another week or so and then make then see if adjustments have to be made. Other than that all went well.

 

[tman55]

Looks good and strong 69. Great work today.

 

[SteelSouth]

Very nice work 69er, strong on the BP.