AD you can start deloading now if your groin doesn't feel right, you don't want to turn a minor injury into a more serious injury. If it feels worse tomorrow you should abort the last few days of the cycle and start deloading now.
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12-20-2012, 09:55 PM #301
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12-21-2012, 08:23 AM #302
It's morning and it's not looking any better.. It's the adductor, high up on the thigh. I had the exact thing happen right before I started this routine, which is why I wasn't able to do RDLs in the beginning, only on the left side. Back then it was because of doing side kicks without being properly warmed up..and I had to power through it for 5 hours of training. I distinctively remember that because it was gruesome. It took a while to heal after.
I'll see how it goes during the warmup. I'd like to at least do one more workout of D1 and D2, and then deload.Last edited by AD1984; 12-21-2012 at 08:45 AM.
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12-21-2012, 08:25 PM #303
Day off today, I got some good sleep in last night. I love Fridays, and the good workouts they bring! Measly PRs today.
Day 127: Dec 21, 2012 – D2 / 50 reps
DB pullovers
[50] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 49 reps
Cable lateral raises - just for fun
[25] x 12 – 62 reps
* no rest, one arm at a time ..I plan on hitting my lateral delts more
Straight-arm pulldowns
[80] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 - 54 reps
Close grip cable rows
[120] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 4 - 51 reps
Face pulls
[80] x 12 x 3 x 4 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 – 52 reps
Rear delt raises
[20] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 4 - 51 reps
Rope hammer curls
[90] x 11 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 – 50 reps
Extra/day 18
Front squats
[125] x 10 x 3 x 3 x 3 x 4 x 4 x 4 x 3 x 4 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 4 x 3 x 3 x 3 - 102 reps
Time: 27'
* still bringing it
Workout time: 1h50
I used a slightly narrower stance on the squats today, to take the pressure off from the inner thighs. It started feeling off after 70 reps or so, but not as bad as yesterday. I have 3 more days left, I will cut it short if it gets any worse, but for the time being I'll do my best to keep it up. I really want to finish this squatting cycle.
I'm going to skip D3 tomorrow, and do D1 instead.
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12-21-2012, 09:16 PM #304
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12-22-2012, 06:26 PM #305
Haha the body can be very resourceful when the mind wants it.
Today's inspiration: "Overtraining is a myth. Usually, it's just your body acting like a little girl. Beat it a little harder, tell it to harden the f*ck up."
Day 128: Dec 22, 2012 – D1 / 50 reps
Incline DB press
[40] x 12 x 4 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 – 54 reps
Cable flyes
[40] x 12 x 4 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 – 52 reps
Rope pressdowns
[80] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 2 x 3 x 3 x 3 x 4 - 52 reps
Overhead DB extensions (both arms)
[35] x 12 x 3 x 4 x 4 x 4 x 3 x 4 x 3 x 2 x 4 x 4 x 3 x 2 – 52 reps
Cable lateral raises
[25] x 15 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 61 reps
Extra/day 19
Front squats
[125] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 100 reps
Time: 33'
Workout time: 1h50
This picture always makes me laugh...
Last edited by AD1984; 12-22-2012 at 06:37 PM.
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12-22-2012, 09:30 PM #306
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12-23-2012, 07:47 AM #307
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12-23-2012, 02:41 PM #308
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12-23-2012, 05:46 PM #309
It'll take more than a couple of years...
Song of the day ..damn right!
I was really excited to hit the gym today..I don't think I'm all right in the head lol. It might be the fact that I'm close to deloading, and I know I'll miss it when it stops.
Day 129: Dec 23, 2012 – D2 / 50 reps
DB pullovers
[50] x 10 x 3 x 3 x 3 x 3 x 3 x 2 x 2 x 2 x 1 – 32 reps
* my left arm went numb suddenly, I was done after that
Straight-arm pulldowns
[80] x 9 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 2 x 3 x 3 x 3 - 52 reps
Close grip cable rows
[130] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 54 reps
Face pulls
[80] x 12 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 4 x 3 x 4 x 4 – 54 reps
Rear delt rows
[20] x 15 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 51 reps
Rope hammer curls
[90] x 10 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 – 51 reps
Extra/day 20
Front squats
[125] x 10 x 3 x 3 x 3 x 3 x 4 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 5 - 101 reps
Time: 34'
Workout time: 2h05
My groin was bad again today, I felt it start to finish. After the last D3/GHRs, the tendons at the back of the knees starting hurting, especially the right leg. It's that area on the back of the knee that you can feel when you bend the leg. Straightening the leg makes it worse..so today, I didn't lock out fully on most reps, kept a narrow stance again...as if it matters anymore lol.Last edited by AD1984; 12-23-2012 at 05:55 PM.
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12-23-2012, 05:54 PM #310
Tomorrow is the last day before deloading. I was hoping to do another D2 as well, but my body might not agree. Either way, here's how December went for me:
December 2012
1 - off
2 - D1
3 - D2
4 - D3 - Front squats cycle begins 50 reps
5 - D1 FS 50 reps
6 - D2 FS 50 reps
7 - D3 FS 50 reps
8 - off FS 50 reps
9 - D1 FS 50 reps
10 - D2 FS 50 reps
11 - D3 FS 50 reps
12 - D1 FS 50 reps
13 - off FS 50 reps
14 - D2 FS 100 reps
15 - D3 FS 100 reps
16 - D1 FS 100 reps
17 - D2 FS 100 reps
18 - D3 FS 100 reps
19 - D1 FS 100 reps
20 - off FS 100 reps
21 - D2 FS 100 reps
22 - D1 FS 100 reps
23 - D2 Front squats cycle ends 100 reps
24 to 31 - OFF
Good month.Last edited by AD1984; 12-24-2012 at 10:03 AM. Reason: Change of schedule
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12-23-2012, 06:23 PM #311
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12-24-2012, 09:53 AM #312
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12-24-2012, 10:02 AM #313
Well, it appears I spoke too soon. Yesterday's squats did me in pretty good, the tendon got worse over night. I barely slept, I kept tossing and turning and trying to find a position in which it wouldn't hurt. There is none...I'm barely walking today, so squatting is out of the question. I had one more day, just one...I guess close enough is good enough. I'm not too worried about my strength gains, as I am about this being a serious injury. Hopefully, a week off will do the job.
On the bright side, I did achieve what I had set out to do, which was to kill myself in the gym this month. I did dawn on me at work this morning as I was alternating between icing the back of my knee and my groin, that for someone who works out I'm fairly decrepit lol.
It's time to give my body some well-deserved TLC, spend some time with the family and enjoy some good food.
Merry Christmas, everyone!
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12-24-2012, 05:16 PM #314
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12-24-2012, 07:45 PM #315
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12-24-2012, 10:25 PM #316
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12-27-2012, 08:06 AM #317
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12-28-2012, 09:10 AM #318
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12-28-2012, 05:37 PM #319
I appreciate the support..thanks, everyone! My injury is proven more severe, it hasn't really improved these last days I've rested. I'll give it more time and continue to nurse it, but I doubt I'll be testing my strength next week. I got some bad news today, my work visa extension got denied because there was a document missing..which I had already submitted and they had it. I'm supposed to start a new job in January, and as of right now I'm not allowed to work anymore. I'm hoping to get this sorted out next week, otherwise the future is looking bleak..very, very bleak.
I'll take some time off from the forums for the time being. Keep training hard and enjoy what's left of the holidays!
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12-28-2012, 07:52 PM #320
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12-29-2012, 05:11 AM #321
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12-29-2012, 07:14 AM #322
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12-29-2012, 03:47 PM #323
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12-30-2012, 01:54 PM #324
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12-30-2012, 08:59 PM #325
- Join Date: Oct 2009
- Location: California, United States
- Age: 51
- Posts: 13,889
- Rep Power: 123108
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12-31-2012, 07:38 PM #326
Not a whole lot to be honest. I've spent the last days icing it and putting heat on it, I bought one of those heating pads..my god, I love it! I first I thought my thigh and my tendon behind the knee were separate issues, but I'm starting to think it's the adductor throughout, just worse at the extremities. Probably adductor tendonitis due to overuse. And that'll take forever to heal.
I went yesterday to do some light work, I squatted with just the bar and my knees felt really off. I can feel the tendons on them.
I decided to go back to the gym starting today..I've been having a really bad week, and I need it. Waking up today to the sound of my neighbor beating his wife did nothing to uplift my spirits either. I did D1, and the sensible thing to do when injured..re-testing my FS strength lol. I had no plan of doing it, then I saw someone forgot a pair of straps at the gym, so I took that as a divine sign.
It went like this:
125 x 15
rest 10 min
135 x 10
rest 10 min
145 x 7
rest 5 min
155 x 5
rest 5 min
165 x 3
rest 3 min
175 x 1
rest 3 min
180 x 1
rest 3 min
185 x 1
rest 3 min
190 - fail
I'm slightly disappointed, I was expecting a bit more..the weight felt really heavy, even my usual 125. I don't know, maybe more rest would have helped. I don't plan on working legs this week, it'll be just D1 and D2/repeat, then see how it feels next week. I might re-test it again, my first workouts after a deload are usually crap.
Anyway, here's to a brighter 2013! Happy New Year all!
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01-01-2013, 12:42 AM #327
Increasing your FS from 125 x 10 to 125 x 15 adds around 35 pounds to your estimated 1RM so you've added more than a pound per day to your max, I don't know why you're disappointed lol. You also didn't rest long enough between each set, you really do need 10 minutes between them (even the singles), your numbers towards the end are artificially low due to cumulative fatigue.
I think you've got a minor tear in your adductor rather than tendonitis but either way all you can do is rest it.
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01-01-2013, 08:34 AM #328
Probably, 10 minutes rest between all of them would have taken forever and I just got bored lol. Now, any progress is good progress. I'm not disappointed in the 1RM, 1.5BW for a 1RM FS isn't too shabby..I just wanted more for my 10RM. It was a lot of volume, I got injured, I got some infection on my collar bones despite disinfecting the bar all the time, and the skin from my shoulders is peeling off...and all I got was 10lbs on my 10RM? lol
I hope it's a minor tear, that should heal faster. I wonder how I should be splitting my training now. Back to back D1s and D2s won't allow for enough recovery. I'm thinking adding a Day X instead of D3, and some new exercises, like weighted hyperextensions, DB press, cable lateral raises and some ab work. Basically a 3 day split for upper body lol.
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01-01-2013, 09:37 AM #329
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01-01-2013, 03:11 PM #330
Happy New Year, Tina! I'll see what numbers I can get next time I try it out..I'll rest longer, as well.
I don't have any particular goals for this year, I don't want to put numbers out there, just to continue to do what I'm doing, train hard, be consistent and the weights will take care of themselves. No plans of competing, either, I just enjoy training for the sake of training. I've made a lot of progress on this routine so far, and I just want to keep going. Add more muscle, get stronger, demand more of myself, apply myself more, and just work harder. What are your goals?
I'm going to leave this here for inspiration..great video from babyslayer
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