2020 got off to a pretty bad start when I tore my hammie in 3 places right around the new year. Almost 3 weeks on and I'm finally walking again but a long, long way from being able to train legs.
I've also had crippling bursitis in my left hip which will need removing as soon as the hammie is healed.
Anyway, I've been back at the gym doing upper body for the last 2 weeks and this is my sporadic WO journal for this year
Thursday - Push
Hammer strength decline, one arm.
work up to 4 plates a side x 20 reps
Backdown 10 x 10 with 2 plates and very short rests
Incline cable press 3 x 20
Dip machine, one arm at a time 4 x 20
Pressdowns 5 x 20
Saturday - Pull
Hammer iso row, pronated grip, one arm at a time
work up to 4 plates a side x 20
10x10 backdown with 2 plates
Hammer pulldown 3 x 20
Pulldown machine 3 x 20
Curl machine 3 x 20
DB hammer curls 3 x 20
Cable curls, various grips 3 x 20
|
-
01-19-2020, 09:00 PM #1anonymousGuest
2020 journal, recovering from a hamstring tear and other fun
-
01-21-2020, 12:02 AM #2anonymousGuest
Today - push
Hammer incline press, one arm
2 plates and a 35 x 16 (right) and 20 (left)
The arthritis in my right ac joint flared up and made this a little painful so I just did one work set
Switched to hammer wide 10x10
Cable incline press 4 x 20
Kettlebell laterals superset with cable shoulder press
Pushdowns 4 x 20
Seated tri extension machine 4 x 50-20
-
01-23-2020, 03:20 PM #3anonymousGuest
1.22.20 pull
Was exhausted and I can tell that not doing legs and just doing a push/pull split is starting to overstress my upper body. I'm going to start doing leg formal rehab workouts as "leg" days as of tomorrow to allow an extra rest day or 2 between upper body sessions
Hammer high row, freemotion handles, curl grip, reset on every rep, one arm at a time
1 plate a side x 20
1 and a 25 x 20
2 plates x 20
2 and a 25 x 20
3 plates x 20
Much harder than planned
Standing hammer shrug machine with freemotion handles looped around the handles (allow more.natural hand positon)
4 x 20 with 2 plates a side. This was ok on my ham
Seated cable high row 2 x 20
Fat guy chins aka floor rows 2 x 10
Curl machine 5 x 20
-
01-27-2020, 06:30 PM #4anonymousGuest
Last push workout was
Hammer Decline
3 plates a side 2 sets of 30
2 plates a side x 100 (long long rest pause set with many pauses)
Dip machine
Pushdowns/Overhead extensions
cable laterals superset cable OHP
Pull workout
Ok, I have NO IDEA how brian shaw was able to rack pull 4 plates apparently 3 weeks after his hamstring tear, but I'm a little skeptical on the timeline since his massive bruising was gone by 'week 3' and mine is still lingering into the middle of week 4.
I did rack pulls with 1 plate (LMAO) for 20 slow slow slow reps. Maybe overdid it since it twinges again today.
Hammer pulldown with freemotion straps 10x10
Hammer standing shrug machine - 3 plates a side 4 x 20 reps
Hammer row super light
cable curls super light
my ham was pretty twingy today, this morning I saw my ortho who says 6 more weeks before he'd be happy removing my hip bursa to cure the chronic, all consuming pain on the other side. I need the ham to be healed enough to take all my weight after the operation but the left side hip bursa is literally crippling. I'm going to lose literally all my leg size by the time this is done as I cant do anything for either leg currentlly lmao
-
-
01-29-2020, 05:47 PM #5anonymousGuest
ART on my hammie this morning, my therapist says one of the muscles isn't firing properly even after 4 weeks, likely it's guarding. Gotta figure out some way to wake it up asap
Hammer wide
3 plates a side x 40
2 plates a side x 10x10
pushdowns
rear delts
walking kettlebell laterals
rear delt rehab stuff
-
02-02-2020, 07:41 PM #6anonymousGuest
Chest
Hammer decline, one arm at a time
3.5 plates a side x 27 first set, 25 second set, drop immediately to 2plates a side for a burnout of 20 more reps.
Rear delts
Cable standing one arm shoulder press, 4 x 30
One arm db floor press 1 x 50 reps with a 25lb (slowly getting back to db press)
Tricep extension machine with a freemotion handle
-
02-08-2020, 09:49 PM #7anonymousGuest
Back
First time being able to do pendlay rows since the ham tear, but my back tended to be hunched a bit due to tight hammies
115 lol lol x 10 x 3 sets no pain
Pulldowns 3x20
Hammer high row 10x10
Hammer Shrugs 1 x 20
Curls with kettlebell 50, 30, 20
Machine one arm curls 4 x 20
‐‐---------
Chest
Db low incline pause bench, first time since hammie tear
45 x 20
60 x 20
70 x 20
80 x 20
Next session I'll try 90 x 20
Hammer decline 3.5 plates 2 x 30
Cable chest and shoulders
Pushdowns
-
02-09-2020, 06:19 PM #8anonymousGuest
Big day (lol) today as it's my first day doing legs since the tear.
My left hip trochanteric bursitis is crippling still so there's not much rehab happening until that's cut out next week.
Horizontal leg press , 5 x 20 all baby weight
Leg ext 3 x 30
Leg curls 3 x 30 (torn hammie is noticeably weaker)
Calf raises 3 x20
Tried to squat the bar but I was so shakey that I only did about 10 reps before calling it. Dont want to reinjure my hammie because I'm shaking around
I'll try opening next session with 45lb goblet squats.
Amazing how just a couple of months ago I was front squatting 365 for paused reps. My legs have GONE in barely no time
-
-
02-12-2020, 11:20 AM #9anonymousGuest
Pendlay Row
145 × 20
Lmao, that's 100lbs less than last time I did this but the good news is my hamstring didnt complain too much
I tried doing some stiff leg dead reps with the same weight but it's still too soon, my leg was wobbling like crazy and that scared me so I noped out
Pullups with freemotion straps 2 sets of 8 reps
I really suck at these because fat
Hammer high row with freemotion straps 3 x 30
Hammer shrugs 3 x 20
Freemotion cable pulls 3 x 20
Bicep stuff
-
02-16-2020, 12:43 PM #10anonymousGuest
-
02-17-2020, 12:20 PM #11anonymousGuest
-
02-22-2020, 08:13 AM #12anonymousGuest
-
-
02-23-2020, 08:02 AM #13
-
02-23-2020, 04:38 PM #14anonymousGuest
Sorry to hear that, let me check on your journal to see how bad they are! Hopefully not super limiting
Pressing workout
Hammer decline, 3 plates a side
40 reps, then 5 x 10 super slow reps with minimal rest as a big backdown set
Some random cheat press machine
Laterals
Triceps
Today I tried to squat to parallel with the oly bar but its still a little early. Surgery site burned on each rep so I only did 6
Both legs are pretty bad, did some high high rep super light machine nonsense then stretched for a bit
-
02-27-2020, 08:07 PM #15
-
03-03-2020, 09:02 AM #16anonymousGuest
Not sure if it was a smart idea since it irritated the hip, but my surgeon said there's virtually no chance of actually damaging anything unless I throw 500lbs on the bar and jump up and down
Training has been meh for the last 2 weeks but I'm going through the motions
Hammer decline press, one arm
Top set 5 plates/side x 12
Drop to 4 plates x 20, 3 plates x 10, 2 plates x 10
Cable pumping after that
Yesterday
Squat to parallel with the 45lb bar x 10 reps
Leg ext, curls, calfs
My torn right hammie is a LONG way from good, it hurts so I did supetslow 20 second reps for leg iso work.
So far this year has pretty much sucked
-
-
03-09-2020, 07:08 PM #17anonymousGuest
I'm 2 weeks into using the aptly named 5FU chemo cream and my face is a mess, sweating really sucks.
Friday
Hammer wide, one arm
4 plates/side x 28
3 plates/side 2 x 30
Hammer incline 2 plates x 20
Db floor press relearning this post injuries
Cable press
Pressdowns
Sunday - back
Pendlay row - seeing how this hurts my hip
185 x 20, felt ok
Hammer row 10x10
Cable pulls various angles 5 x 20
No biceps
Will try another light leg wo tomorrowLast edited by Halfway; 03-09-2020 at 07:13 PM.
-
03-09-2020, 09:53 PM #18
-
03-11-2020, 10:19 AM #19anonymousGuest
TY, hammie is hopefully ready to start rehabbing hard but my legs are melted this last few months, it's going to be brutal getting it back
Yesterday, DB pause low incline press 100's x 15 - very out of practice with this lift and can't brace my legs because of the hip. Hopefully back to 110's x 15 next session
Some machine stuff and pushdowns
Today I think I have the flu, but hopefully it's not the corona kind lol
-
03-14-2020, 02:45 PM #20anonymousGuest
Finally did a light leg workout
2 plates a side on the leg press for a few very slow sets of 20,
followed by leg ext, leg curls and calfs.
Feels ok, but damn I'm weak. My legs were shaking from the very first rep.
Yesterday back
Hammer iso row up to 5 plates/side x 12 (no straps) then x 30 with 3 plates
Hammer high row with freemotion handles
Standing pulldowns to lower chest
-
-
04-22-2020, 11:24 AM #21anonymousGuest
Sporadic bump
8 weeks post bursectomy, squatted 315x5 paused. Hip feels good but theres some twinges from the scar tissue build up that need to be taken care of. Getting Graston 3 x a week which seems to be helping, I'd like to be back to 315x10 by next month and then hopefully getting back to 365x10 by summer
Bookmarks