I saw the Chiro today and he was very surprised at how much better my hamstring was than the first day he worked on it.
He also said there was no bruising, and that I should be nearly back to normal within two Weeks.
I've been hitting the liss walks, heat, ibuprofen, foam rolling, and compression, and it's paying off.
As I suspected, the Dr's orders were some unilateral work; consisting of one legged sldl, no weight for
I believe these and heavy rear elevated split squats (not sure what they're called) will bring me back stronger than ever, hitting PRs on the squat and dead when I'm back at it.
For now i'm going to
Keep on training everything else as is & just keep it lighter for now, staying off the hamstrings.
Just compressed, foam rolled, and now heating it.
It feels absolutely amazing
I was helping this girl squat yesterday, and watching her sit back on the box gave me a throbbing chubby. Was on my way to full mast, but I walked away and regained my cool.
Idk if I've ever popped a boner in the gym before.
Going to train rep range upper today
Rep range upper
Slight incline bench chest supported cambered BB row (~25° incline)
Slight incline dumbbell press
[used three mats, a little more than one plate but less than two, roughly 20°)
Tempo of 2/1/2/2
45° incline dumbbell
60x12 -> 40x8
Arrow represents dropset
Super set with one arm dumbbell rear delt rows
Tempo for press (from the top) 3/1/2/2
Tempo of row from bottom 3/2/3/1
Finished chest with two sets of the bandell bar, two ten pound Kb dangling per side 40 reps each set
Swiss bar pulldowns
Starting with the outer most grip and moving in one each time
Seated dumbbell laterals
First two sets with fifteen partials out of the bottom
I started rest periods about 2 minutes and steadily decreased it to about one minute by the end
Finished with thirteen prowler pushes. no weight added.
First eight I alternated between the two different handle options, using the weight posts at about shoulder height then the low handles that are on the front parallel to the ground mid shin level.
Push it twenty feet, then walk back as my partner sprinted it the twenty feet back.
I planned to do twenty but my hamstring felt tight on the final one.
I purposely kept my stride short on these, and tried not to be explosive to be easy on the hammy
also, weighing 191 Monday morning, visible separation in quads, abs sharper
... the alphamine stacked with ms dries me out quickly when I keep it super clean
Also i'm going to drop out creatine see if that makes a difference
Rep range arms
Kept it simple.
Standing fat BB curls 2/1/3/1
Lying fat BB skulls 3/1/2/1
Standing Swiss BB curls 2/2/3/1
Inner grip 65x10
Final set did all three grips going from inside to outside
Lying Swiss BB skulls 3/1/2/1
Grip scheme was the same as above curls, including the final set
I,M, O 65 x10,7,10
finished with two sets high cable tri extension and two sets high cable curls fifteen reps
Of course some DB forearm curls
Rested about 1-1.5 minutes
Rep range back
This pulled ham is really limiting my back training.. All pulling and bent over rows are out of the question.
Fat man rows 1.5/1/2/1
High pulley rows, elbows slightly past perpendicular
Hammering the upper back
Low pulley cable supinated rows
Last set with three dropsets
SSB upper back GM Ss SSB shrug
These lit my traps up, big time
Rest about two minutes
Keep nursing that hammy bro. Don't need further complications!
Traps all lit up? It's trapman!
Keeping my off days simple. Start with one scoop alphamine one half tab ms.
Do about thirty minutes LISS fast paced walk. (fasted)
Morning cardio is a great way to start my day..