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  1. #1153
    Mecca V.I.P. tim290280's Avatar
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    ^^ Thanks PV.

    Ok first shot at leg training with a busted set of hammys. Right hammy is the one that I'm most concious of, as it was the worst tear and still feels the worst. During the workout the lighter stuff was fine but anything that little bit heavier just wasn't going to be right. Front squats were heavy (despite being a light lift) but hammys didn't seem to mind, although they definitely limited this lift. Single leg hammy curls were fine until I started to do the last set were I felt a twinge and stopped.

    All in all it will be a long road back for leg strength.

    Lower

    Warmup

    Overhead squats and Good morning complex
    40kg x5
    60kg x5
    70kg x5
    80kg x3
    80kg x3
    80kg x3
    Doing this as a complex was good

    Front squat
    100kg x2
    100kg x3
    100kg x2

    Single leg hammy curl
    16.5kg x4
    16.5kg x6
    16.5kg x fail (glad I didn't continue this set, just one too many)

    Standing calf raise
    100kg x10
    140kg x10
    140kg x10
    140kg x10

    Soundtrack:





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  2. #1154
    LIFT OR DIE El Freako's Avatar
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    Nice to see you're getting out of your wheelchair and back into it Timbo. Go hard me old cobber.


    My log - read it f*ckers!

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    There are few things graven in stone, except that you have to squat or you're a pussy.
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  3. #1155
    Mecca V.I.P. Samoan-Z's Avatar
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    Nice work Timbo, good to remain cautious, im off my self to a leg workout.


    True power and muscle is built in the kitchen, not the gym.


  4. #1156
    Mecca V.I.P. Lionheart's Avatar
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    Not too bad tim.Hopefully your good ol strenght is back in no time and you stay injury free.


     


  5. #1157
    Mecca V.I.P. tim290280's Avatar
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    El Freako: I traded the wheelchair for a comfy chair and saw great results. I'd say I'll be back to full strength in a month to 6 weeks.

    Samoan: Yeh the last time I rushed a hammy tear I ended up tearing it again. Don't really want to have to take several months off!!

    Lionheart: I think that will be one of the goals for this year; stay injury free all year (and next year, and the next.....). Always seem to have some little strain or niggle at some stage.

    Upper body day is always fun.

    Iso raises
    2.5kg x5
    2.5kg x5
    2.5kg x5

    Chins (deadhang)
    BW x5
    20kg x5
    30kg x5
    40kg x4
    40kg x4
    40kg x3

    Supersetted with

    Dips
    BW x5
    20kg x5
    30kg x5
    40kg x5
    40kg x5
    40kg x5

    Incline DB curls (did these continuous rep style)
    20kg x8
    20kg x8 (felt light, so checked the log and realised I used 22kg last time, need to bump that up again)

    supersetted with

    OH tricep ext
    20kg x8
    20kg x8 (these felt hard on the elbow, so need to keep these the same)

    Chins
    20kg x5
    BW x7

    Dips
    20kg x8
    BW x12


    Soundtrack:





    Most Helpful Member 2008
    December 2008 MOTM
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  6. #1158
    Mecca V.I.P. PrinceVegeta's Avatar
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    Nice to see ur training legs again! Keep up the good work!!


    Tim's Journeyman Log


  7. #1159
    LIFT OR DIE El Freako's Avatar
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    Chins and dips are still bitching for an old fella with saggy, wrinkly balls such as yourself.


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  8. #1160
    Mecca V.I.P. tim290280's Avatar
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    PV: Gotta train the legs! I'm thinking I'll do a few different things so that I don't have to worry about squatting or SLDLing heavy for awhile yet.

    El Freako: Actually the wrinkles would explain the shaving rash.......


    It's been far too hot to train the last two days. It's been over 40 degrees C in the shade, so decided to sit in the A/C instead. Today is cooler so sometime today I'll do some lifting. I'm thinking I'll do some old school BB hack squats, should be fun!


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  9. #1161
    Mecca Maniac KurtyJ99's Avatar
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    Keep it up.


     


  10. #1162
    Mecca V.I.P. Samoan-Z's Avatar
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    Quote Originally Posted by tim290280 View Post
    PV: Gotta train the legs! I'm thinking I'll do a few different things so that I don't have to worry about squatting or SLDLing heavy for awhile yet.

    El Freako: Actually the wrinkles would explain the shaving rash.......


    It's been far too hot to train the last two days. It's been over 40 degrees C in the shade, so decided to sit in the A/C instead. Today is cooler so sometime today I'll do some lifting. I'm thinking I'll do some old school BB hack squats, should be fun!

    ...... fuck the heat, drink 2 gallons of water and get into the gym lol. Then agian that is pretty effing hot lol.


    True power and muscle is built in the kitchen, not the gym.


  11. #1163
    Mecca V.I.P. tim290280's Avatar
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    Kurty: thanks for stopping by!

    Samoan: Last year I did just suck it up and train on days like that. But I found it didn't matter how much water I drank I ended up dehydrated and wiped out for days after. This was especially true of snatches, C&J, squats or deadlifts days. So this year I'm giving it a miss and actually trying to have productive days, even if it means training late in the evening.


    Ok so it was a couple of degrees cooler today and it was a much better day to train. Didn't want to hit the hammys at all today so did a hack squat for the first time ever.

    Lower

    Drop snatch
    40kg x5
    60kg x5
    70kg x5
    80kg x2

    Overhead squat
    40kg x2
    60kg x2
    70kg x2
    80kg x2

    BB hack squat
    60kg x10
    80kg x10
    100kg x5
    120kg x4
    120kg x3
    120kg x4 PB (pretty easy for a first time exercise)
    A good exercise but it would be very easy to round the upper and/or lower back as the bar reaches the hamstrings.

    Donkey calf raise
    20kg x10
    40kg x10
    51kg x10

    supersetted with
    Donkey calf raise single leg
    20kg x10
    40kg x8
    51kg x3

    Free squat
    10kg x20
    10kg x20

    Soundtrack:



    Yeh I know cheesy, but was just what I needed.


    Most Helpful Member 2008
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  12. #1164
    Mecca Maniac KurtyJ99's Avatar
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    Overhead squat, now there is something you don't see many guys doing. Mad props.


     


  13. #1165
    Mecca V.I.P. Samoan-Z's Avatar
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    Tim you are a well balanced fellow to be doing overhead sqauts kudos man.


    True power and muscle is built in the kitchen, not the gym.


  14. #1166
    Mecca V.I.P. Hypocrisy86's Avatar
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    congrats Tim, you got some good strength and balance there , keep it up!




  15. #1167
    Mecca V.I.P. tim290280's Avatar
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    Kurty: I do a lot of non-standard exercises, like the snatch drops and the like.

    Samoan: It is amazing how quickly you get the balance to do these sorts of exercises, it's the strength-mobility that takes time to master.

    Hypo: Thanks for dropping by Steve. I need to get a bit stronger overhead so that I can stop missing lifts in snatches and C&J's.

    Had absolutely no energy today as I didn't get much sleep last night. So today was a little pedestrian, but I got it done.

    Upper

    W holds (10sec)
    5kg x5
    6.5kg x5
    6.5kg x4
    6.5kg x4

    Bench
    20kg x20
    60kg x10
    80kg x5
    100kg x3
    110kg x3
    112kg x3
    112kg x2
    112kg x2

    Thick bar DB row
    40kg x5
    60kg x3
    62.5kg x3
    62.5kg x3
    62.5kg x3

    Standing OHP
    62.5kg x5
    62.5kg x4

    Pullup
    12
    11

    Pushup
    20kg x12
    20kg x8

    Soundtrack:





    Most Helpful Member 2008
    December 2008 MOTM
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  16. #1168
    Mecca V.I.P. Samoan-Z's Avatar
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    Nice upper session timbo, 2 questions though

    1. whats the OHP
    2. Hows the hammy feeling, better worse?

    Edit: over head press.... duh.


    True power and muscle is built in the kitchen, not the gym.


  17. #1169
    Mecca V.I.P. tim290280's Avatar
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    Yeh overhead press. I don't like calling them shoulder presses as it is kinda inaccurate.

    The hammy feels fine but I'm not pressing it. I didn't notice it during the hack squats (but then again I wasn't meant to) The left one still feels off, but the right one is ok. The next test will be tomorrow when I do hammys as part of legs. I think the hammy curl is the one that directly hits the strained muscle and aggrivates the scar tissue.

    Thanks for asking dude!


    Most Helpful Member 2008
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  18. #1170
    Mecca V.I.P. Lionheart's Avatar
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    Nice workouts Timmy.Hacks and OH squats looking good .Presses and rows looking strong also.You should take a picture of yourself rowing that big ass dumbbel


     




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