Hamstring injury and upcoming gym sessions - a couple of questions.

[Hangul]

Just yesterday I was in the middle of some HIIT sprints and I came up lame because I tweaked my right hamstring. It's not directly on the back of my leg, sort of on the back but closer to the knee and the outside of my leg.

Anyway, I'm obviously pissed and discouraged. I have a some gym sessions coming up on M, W and F and I have a couple of questions about what I should and should not do.

Monday I'll be doing the following:
Benchpress
Low incline DB Benchpress
Dips
Pull ups
Deadlift
BB row

Wednesday I'll be doing:
Front squat
Hack Squat
Leg curl
SLDL
Calf raises

Friday shouldn't matter since it's a delt, tri, bi day.

So what should I drop or modify if my hammy is tweaked? I don't think it's a pull, I see no swelling bruising or anything. The pain during movement is minimized since I've got it wrapped right now.


Hangul

[Tyrbolift]

I think you should scrap wednesday. Low and close to the knee=BAD.

You'll know if it's really bad if it cramps up while sitting for a while in one position, or if the pain persists more than 2 days, or if it twinges when you move a certain way.
I had a ham ligament pull a few years ago and it last over a year and a half before it felt somewhat healed.

[geoffsherman]

Drrop the deadlifts for sure since those activate your hamstrings. I would also get rid of the BB Row because if you are going heavy, that will pull on the hamstrings.