Once I get everything moving and warmed up there's no pain....the aftermath is another story....the cool down is when it all starts to erupt...I have some discomfort this morning but its still better...day off lots of icing today some stretching and some blood flow work later
Thanks Grouchy...seems to be lingering longer than I like but I have some positive signs that its getting better
|
Closed Thread
Results 8,251 to 8,280 of 8363
Thread: RT1957 journal
-
03-15-2017, 07:59 AM #8251
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-15-2017, 09:45 PM #8252
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Relatively pain free today just some stretching and a few rehab exercises
SL RDL
10 X NW X 1
10 X 15 X 2
10 X 20 X 1
10 X 25 X 1
Glute Bridge
10 X NW X 3
Prone bench single leg crab
15 X NW X 3
SL Back ext
10 X NW X 1
6 X NW X 1 I stopped here as this exercise seems to cause pain so I will back off of this for now
I did a lot more research and I found a vid that talks about putting the femoral head back into place much like we think about when we bench to do some rear delt work to reset the shoulder joint. This kinda reaffirms why I think I will go to a push/pull method for legs super setting a hammy/Glute exercise with squats...
That's it for today all exercises done with only the left leg...
Pin presses tomorrow along with pause Feet up BP and some back work to balance out all the pushing"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
-
03-16-2017, 02:12 AM #8253
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Strong Incline Bench work earlier in the week Ron. Sorry to hear that your hip is still bothering you. Hopefully it will be feeling better soon.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
-
03-16-2017, 03:30 AM #8254
good on you for getting the work (single leg) in... a lot of people would have cashed out...
-
03-16-2017, 05:25 AM #8255
Solid looking SL rehab session Ron.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
03-16-2017, 07:55 AM #8256
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Thanks TM...whatever going on with my hip its not gonna go away anytime soon...it definitely has some issues
rest is rust...gotta keep moving it or it'll get worst....just can't stress it too much
Thanks Shawn...making sure I track my rehab tooLast edited by RT1957; 03-16-2017 at 09:49 AM.
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
-
03-16-2017, 09:38 AM #8257
Relatively pain free I think is about the best we can ask for some days Ron.
Nice rehab work. Good luck with your new set up. Balance is key with all thing in life. The push/pull approach sounds like a winner.
-
03-16-2017, 09:53 AM #8258
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Last edited by RT1957; 03-16-2017 at 11:17 AM.
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-16-2017, 04:56 PM #8259
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
2017 Cycle 3 W2 D5
Upper Body
Morning weight: No weigh in
Reps X Weight X Sets
PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams 25 X Ball X 2
Pin Press super set T-Bar Rows
Bench press WU's
10 X bar X 2
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Pin Press Slot 7
2 X 180 X 1
1 X 180 X 1
2 X 175 X 1
1 X 175 X 1 From the pins no eccentric
Pin Press 2 X 180 X Set 1
Paused FeetUp Bench Press
3 X 135 X 1
3 X 145 X 1
3 X 150 X 1
Feet Up Pin Press 3 X 150
V-Bar Rows
8 X 80 X 6 (Plate Weight Only)
Incline BP Triset Side & Rear Laterals
Incline BP
6 X 135 X 2
10 X 135 X 1
Incline BP 10 X 135
Side Lateral Raises
8 X 25 X 3
8 X 20 X 1
8 X 15 X 1
8 X 8 X 1
Rear Lateral Raises
8 X 25 X 3
8 X 20 X 1
8 X 15 X 1
8 X 8 X 1
Lying Triceps Ext Super Set EZ Curls
Lying Triceps Ext
8 X 32.5 X 3
EZ Curls
8 X 72.5 X 3
Bench accessory day Pin Presses paused Feet Up Press and Incline BP
Did some shoulder and arm primping and I felt it was a good day under the bar
Lower body rehab day tomorrow...I need to get back to some metcon so sled work SL RDL and pause squats"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-17-2017, 03:38 PM #8260
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
2017 Cycle 3 W2 D6
Lower Body
Morning weight: No weigh in
Reps X Weight X Sets
Warmups
BW Squats - Bench Hip Thrusts - Back Ext
10 X BW X 2
SL RDL
6 X NW X 1
6 X 20 X 1
10 X 25 X 4
Squats
3 X 95 X 1
6 X 115 X 1
6 X 135 X 1
6 X 155 X 1
6 X 170 X 1
6 X 185 X 1 Paused last rep
That's it for today I keeping the volume low and the Percentage used no higher than 75% for a while. I only paused the very last rep of the last set
SL RDL's done before each squat set......Minimal discomfort and overall my leg is feeling a bit better...I've been keeping it wrapped tight and trying to not stress it to much...stretching later tonight before bed"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
-
03-17-2017, 06:39 PM #8261
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Great job on the bench workout Ron! Lots of volume there and I'm glad you got some squatting in with minimal discomfort.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
-
03-18-2017, 03:31 AM #8262
Nice bench work RT, and some smart lower body training..and it looks like some ARMaments in vid !
-
03-18-2017, 07:52 AM #8263
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Thanks TM.....bench work was fun....squats went well.....the aftermath wasn't so good.....icing this morning
Thanks SixTribes hoping those variation produce some bp results....my leg still went bonkers after the wo....so even that volume is a bit too much
icing this morning....."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-18-2017, 10:10 AM #8264
Hope the icing works.
Can you get 'bio-freeze' in the states. I get it from my daughters physio therapist (she had acl / mcl surgery from a bad hit in rugby). Works really well.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
-
-
03-18-2017, 10:23 AM #8265
Great looking benching Ron.
Also a great day of squats. Good idea to listen to your body and you still moved some good weights around.
Have a great weekend.
-
03-18-2017, 11:23 AM #8266
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
I don't know I've never heard of it...but I will check it out...Icing makes a difference...as does wrapping...I didn't get a chance to ice right after the WO due to other obligations. If I can get on ice right after a WO it minimizes the aftermath I go through....overall today it feel OK....I know I'm slightly limping and I haven't walked my dog for weeks...not good for him or me but if my leg shuts down due to some errant move or step I'm phkd...so I rest between rehab and WO's...but I miss my walk and my weight shows it because i'm not burning those couple extra calories so I'm up a few LBs and looking a bit soft around the mid section right now
BP variations were fun to run...squat felt good while doing them...once I get warmed up I have no pain but when recovery times starts to happen that's when I start to feel it"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-18-2017, 12:17 PM #8267
Nice bench day and good to see you getting some squats in! Great couple sessions Ron!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
03-18-2017, 05:38 PM #8268
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
-
03-19-2017, 04:08 AM #8269
Smart move on the lower body work. A sensible approach but still getting some work in. I like it.
-
03-19-2017, 07:45 PM #8270
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-19-2017, 07:48 PM #8271
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
2017 Cycle 3 W3 D1
Upper body
Morning weight: 196.5
Reps X Weight X Sets
Warmups
PVC Rotations & Dislocations
30 total
RC Flies & Waves
30 total
Ball Slams
25 X Ball(6lb) X 2
Super Set Bench Press - Pull-ups
Bench Press
WU's
10 X Bar x 2
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
3 X 175 X 9
5 X 175 X 1
Bench Press 3 X 175 Set 1 of 10
Bench Press 3 X 175 Set 5 of 10
Bench Press 5 X 175 Set 10 of 10
Pull-ups
1 X BW X 1
2 X BW X 1
3 X BW X 6
4 X BW X 2
3 X BW X 2
Super Set Side & Rear Lateral Raises
Side lateral Raises
10 X 25 X 3
Rear Lateral Raises
10 X 25 X 3
Super Set Paused Skull Crushers - DB Curls
Paused Skull Crushers
8 X 75 X 3
DB Curls
6 X 37.5 X 3
Week 3 is 10X3 week...today I ran it with 175...no grinder reps at all..felt good got 5 on my last set and I did grind that one out but I also got it too low on my chest and fought to get it back in the groove....Super set with Pull-ups
Finished off with shoulder and arm primping
I feel I've made good progress again on my bench. ...175 will be my 6 sets of 4 weight next cycle and I'll bump the 10X3 day to 180...looking forward to that!!!
Some pause squats tomorrow but I probably won't run 10X3 and if I do will be a pyramid up including warmup sets then a couple of back off sets..."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-19-2017, 07:57 PM #8272
Nice work on the bench Ron! 10x3 with 175 then smashed 5 on the last set! Excellent progress, keep doing what u are doing!!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
-
03-19-2017, 08:01 PM #8273
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-20-2017, 03:02 PM #8274
RT- solid bench work. Set 10 that last rep didn't look like too much of a grinder.. and bumping weight next cycle...good livin' keep it up !
-
03-20-2017, 05:09 PM #8275
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
03-20-2017, 05:12 PM #8276
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
2017 Cycle 3 W3 D2
Squats
Morning weight: No Weigh In
Reps X Weights X Sets
Warm ups
BW Squats – Hip Thrusts - Back Extension
10 X BW X 3
Squats
3 X 95 X 1
3 X 115 X 1
3 X 145 X 1
3 X 160 X 1
3 X 175 X 1
3 X 190 X 1
3 X 205 X 1
SL RDL
10 X 20 X 1
10 X 25 X 1
10 X 30 X 5
That's it for today. I ran a pyramid up to 205 for 3...I'm also not pausing as I think its best for me to change everything until my hip clears up then I can start playing around with variations again...but for now just squats with good reps and no grinders....and the 10X3 is gone for now on squats...
SL RDL super set with squats.....My leg has been feeling a bit better but I'm keeping the volume low for the rest of this cycle.....off tomorrow"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
-
-
03-20-2017, 06:19 PM #8277
Nice job on the squats... Good idea to just get your reps in and keep the standard form (without variations)
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
-
03-20-2017, 06:24 PM #8278
Solid session Ron, a good meat and potatoes leg day!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
-
03-20-2017, 08:16 PM #8279
- Join Date: Jan 2012
- Location: Bluffton, South Carolina, United States
- Age: 70
- Posts: 7,608
- Rep Power: 64193
10 sets of 175 U cray!
Training log:
http://forum.bodybuilding.com/showthread.php?t=159735861&pagenumber=
**No thigh gap Crew
-
03-20-2017, 08:28 PM #8280
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Thanks Simon...was a short but I got in the basics and I'll add variations and volume as I think I can handle it...right now I just want to maintain my strength and rehab that hip....
Thanks Shawn...yep just the bare minimum to keep what progress I did make....no pain right now so that's a good sign
My week 3 has been my 10X3 week for a few cycle...I had to break away from it on squats due to my leg not being up to that kind of volume right now...but its been working on bench and Inclines for the last 3 cycles...ride that wave as long as I can...It was just once a month for Squats Bench and Incline...squats I thought it would not be a good idea right now and Incline's we'll see..."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
Bookmarks