gokix's summer kickoff!

[AZMIDLYF]

The hip doesn't bother you with the reverse lunges? I would think those would iritate the hip joint.

[gokix811]

The hip doesn't bother you with the reverse lunges? I would think those would iritate the hip joint.

The reverse lunges didn't bother me during my superset.

It starts to feel uncomfortable/protrude around this area once I hit parallel on squats:

http://www.rappechiropractic.com/ima...e_front_04.gif

[gokix811]

I would suggest doing less squats. You probably, or very well could have a small bone spur in there. It will eat your joint up and before you know it will need injections and then possibly a hip. Or, do the squats on the smith machine. As far as stabilizer muscles go you work them all day anyways. More leg press. Leg press combined with over head dumbbell press will hit your core great. It's a great work out, try it. The squat is a great exercise but not a must. Do a extra set of leg curls instead. You need to live to fight another day. A 365 day war is more effective then big attacks that will cause more injures. Ya know what I mean. The smith is a great machine that has been given a bad name by male/female ego. It's a better way to do it really. You can push harder and longer because your spot is right there in your hands. Confidence is a big player in building the muscle I feel. D

I might have to take a break from squats if the discomfort is still there :\ Any workouts that can be done at a home gym (squat rack/bar, bench sans leg curls, DBs, free weights)? Maybe lunges to hit legs?

not breaking my fast till 4 today, this is making me hungry way to early...

That sounds like a decent pre/wo meal.... Might just have been stress, i would not worry about it... If it keeps happeing you might need to take a weekend off from the gym and just eat at maintenance to refresh...

I didn't lift Saturday or Sunday. Some days are just hit or miss with me!

[Lukef2000]

I might have to take a break from squats if the discomfort is still there :\ Any workouts that can be done at a home gym (squat rack/bar, bench sans leg curls, DBs, free weights)? Maybe lunges to hit legs?

I didn't lift Saturday or Sunday. Some days are just hit or miss with me!

I would try walking barbell lunges if you have to swap out squats for a bit. They hurt. Bad. you've probably got something like bursitis which is one of those things that pass with time.

[gokix811]

I would try walking barbell lunges if you have to swap out squats for a bit. They hurt. Bad. you've probably got something like bursitis which is one of those things that pass with time.

I stretched my hip flexors for 1.5 hrs today and it was definitely more prominent in my left hip. Today I'm resting and taking some anti-inflammatory meds. Thanks for the suggestion.

[grippo]

Try foam rolling your hip flexors, hamstrings, and calves. Do some hip mobility movements before you do legs. The pain is most likely from tight hip flexors, hamstrings, etc... Rest is usually good, but I prefer working around the pain when possible, if you can't do squats pain free, do something different, like step ups, box jumps, or lunges (someone mentioned this).

[gokix811]

Thanks grip From what I've read, I think it's bursitis or something similar. Exactly - I'll substitute squats right now for other exercises until it's properly healed. I've been neglecting to get a foam roller, but now it seems I really do need one! I'll have to pick one up asap. Hopefully this thing goes away soon!

Try foam rolling your hip flexors, hamstrings, and calves. Do some hip mobility movements before you do legs. The pain is most likely from tight hip flexors, hamstrings, etc... Rest is usually good, but I prefer working around the pain when possible, if you can't do squats pain free, do something different, like step ups, box jumps, or lunges (someone mentioned this).

[Big boy D]

I like the leg press because it stabilizes my hips better. If you go nice and slow it will rip you up. Don't need to go heavy. Most of it is keeping the blood in there. The blood will rip the fibbers. You know. Sometimes when I stand up it will feel like my femur bone is going to come out the front of my hips. I feel it's because of the sloppy joints. I would ask your doc about it. I have been getting shots in my hip for two years now and it helps big time. Injury is something you need to work around not work through. If you try to work through it your fight will end quick. If you work around it you will win. I suggest doing the leg movement that works for you. Stick with it for some time and then go back to your squats. Even do sissy squats. Maybe just do body weight high reps but very slow and controlled. Build that tissue back up because what ever the problem is,, it's a problem. Don't over look it. There is nothing wrong with doing maintenance on that area for a while and working other areas of your legs. If anything it will help your progress more then hurt it. Ok!

[gokix811]

I'll test out some leg workouts and see which ones work for me, thanks! Unfortunately I'm not insured so I don't have a choice, I HAVE to work around it! It's starting to creep up on me when I'm sitting upright or lay down on my side as well. Hip area felt really tender and somewhat sore all of last night, most likely due to the stretching.

I like the leg press because it stabilizes my hips better. If you go nice and slow it will rip you up. Don't need to go heavy. Most of it is keeping the blood in there. The blood will rip the fibbers. You know. Sometimes when I stand up it will feel like my femur bone is going to come out the front of my hips. I feel it's because of the sloppy joints. I would ask your doc about it. I have been getting shots in my hip for two years now and it helps big time. Injury is something you need to work around not work through. If you try to work through it your fight will end quick. If you work around it you will win. I suggest doing the leg movement that works for you. Stick with it for some time and then go back to your squats. Even do sissy squats. Maybe just do body weight high reps but very slow and controlled. Build that tissue back up because what ever the problem is,, it's a problem. Don't over look it. There is nothing wrong with doing maintenance on that area for a while and working other areas of your legs. If anything it will help your progress more then hurt it. Ok!

[Big boy D]

I don't know about the stretching thing. I think it's way over rated. 1.5 hours of it will do damage I would say. Stick to light/body weight kind of movements for that area. Stable movements like curls and leg press and more seated calf type stuff. Don't let it get to you. Lifting is about finding your angle. Thanks for the kotos!

[gokix811]

Back at ya

I don't know about the stretching thing. I think it's way over rated. 1.5 hours of it will do damage I would say. Stick to light/body weight kind of movements for that area. Stable movements like curls and leg press and more seated calf type stuff. Don't let it get to you. Lifting is about finding your angle. Thanks for the kotos!

[huggy77]

on a side note, i highly recommend the jack3d micro... I tried some yesterday and it is amazing.... I was taking c4 for a preworkout, but this stuff is lilke night and day...

[gokix811]

I've read that Jack3d is very potent and I have a friend that swears by it. I'm not very tolerant of stims, but for those that are, I'm sure it gives great pumps!

on a side note, i highly recommend the jack3d micro... I tried some yesterday and it is amazing.... I was taking c4 for a preworkout, but this stuff is lilke night and day...

[huggy77]

I've read that Jack3d is very potent and I have a friend that swears by it. I'm not very tolerant of stims, but for those that are, I'm sure it gives great pumps!

The micro is a bit different... Was not speedy at all, it was kind of like being on adderal... Very focused, solid energy levels...

[gokix811]

I'm glad you found something better that is working for you

The micro is a bit different... Was not speedy at all, it was kind of like being on adderal... Very focused, solid energy levels...

[gokix811]

WED LOG
---------

Barbell Lunges 5x5 each leg @ 70lbs
BBR 3x12 @ 52 lbs
Bench 3x12 @ 45 lbs
Superset 3x10 @ 10lbs Reverse Flys, DB Rows, Barbell Pullovers (20lbs)
Farmers Walk 3 sets @ 15 lbs each

Energy: 7.5/10
[SOTD]: Avicii - Silouettes
http://www.youtube.com/watch?v=ESiTs4PbFNQ

Had petty good energy today - I think it's because I knew I didn't have to do squats, those usually takes a lot out of me! Hip still feeling tender/sore to the touch and when sitting; my foam roller should be arriving tomorrow or Friday at the latest. It's the J-Fit version, whatever that means. Today I substituted squats for Barbell Lunges - thanks Luke! For some reason this doesn't bother my hip as much. I'm saying that now, but we'll see if that's the case tomorrow morning, lol. Also added in farmer's walk, could have upped the weight but for my first time I kept it lighter and just walked for a longer distance. Felt the burn all up and down my arm!

[Big boy D]

Good to hear your spirits are up. It plays a big part.

[AZMIDLYF]

I would just do leg extensions until the hip starts feeling healed. Some drop sets with that machine will tear up the quads.

[Lukef2000]

WED LOG
---------

Barbell Lunges 5x5 each leg @ 70lbs
BBR 3x12 @ 52 lbs
Bench 3x12 @ 45 lbs
Superset 3x10 @ 10lbs Reverse Flys, DB Rows, Barbell Pullovers (20lbs)
Farmers Walk 3 sets @ 15 lbs each

Energy: 7.5/10
[SOTD]: Avicii - Silouettes
http://www.youtube.com/watch?v=ESiTs4PbFNQ

Had petty good energy today - I think it's because I knew I didn't have to do squats, those usually takes a lot out of me! Hip still feeling tender/sore to the touch and when sitting; my foam roller should be arriving tomorrow or Friday at the latest. It's the J-Fit version, whatever that means. Today I substituted squats for Barbell Lunges - thanks Luke! For some reason this doesn't bother my hip as much. I'm saying that now, but we'll see if that's the case tomorrow morning, lol. Also added in farmer's walk, could have upped the weight but for my first time I kept it lighter and just walked for a longer distance. Felt the burn all up and down my arm!

No worries glad I could help how's your new kcal's/macros plan working out for you?

[gokix811]

Good to hear your spirits are up. It plays a big part.

Thanks! Everyone has been giving me great suggestions, and that helps too

I would just do leg extensions until the hip starts feeling healed. Some drop sets with that machine will tear up the quads.

I think I might have to switch out Deadlifts too. I was going to try for a lighter weight tomorrow, but I don't know if that would be a smart thing to do since my hip flexibility/mobility isn't the greatest right now. Do you think my other muscles would end up compensating? The popular opinion seems to be to switch out to leg extensions, I should get on that! What about hitting hammies and glutes?

No worries glad I could help how's your new kcal's/macros plan working out for you?

About that, I dropped 2lbs (prob mostly water weight) within the first 3 days or so. I was like !! but I was HUNGRY the morning after, still am! Maintained at 161 lbs last week, but this week I am back up ~2lbs. My hip has been an issue so I haven't been getting in much cardio either.

Carb intake for off days is ~30-40g or lower. Intake for on days ~100g. Been adding in more fats (coconut oil, fattier cuts of meat like 93/7 ground beef or ground chicken, PB) ~60g/on, ~80g/off. I'm trying to get more protein in too, like yesterday, my total intake was 190g!