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legs(deload)
10 min stepmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10 165x10 180x10 180x10 180x10
abductors ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss100x10 ss110x10 ss120x10 ss120x10
squats 135x10 185x10 225x6 255x6 285x6 295x6 335x6
leg extensions 75x20 90x20 105x20 120x20
done for the day. back felt really good today but i tweaked my left knee a little bit squatting. shouldve had it wrapped up but since i wasnt getting to heavy i opted out. i went down and on my explosion out of the hole i lost balance going to the top and tipped a little forward. i adjusted but on my next two reps the inside of my knee tightened up on me a bit. no pops or pain just tight so not an injury just irritated lol. so now i will be icing it up and hating cardio even more cause that aggervates it more than anything does.
meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli
Do you wear flat shoes for squatting etc??? No orthepedics or anything for flat feet????
Do you wear flat shoes for squatting etc??? No orthepedics or anything for flat feet????
Looks like a good day bro sorry bout the knee
i have been squatting in my nike air shoes and i am thinking they are worn out completely. i used to squat in israeli commando boots until i got these shoes. may be going back to the commandos soon. keeping the knee iced even though i dont think it is to bad. i didnt get any swelling so it is a tweak and nothing that a little rest wont fix
chest/delts/cardio(deload)
10 min treadmill warmup
rotator cuff work
hex press 25x12 45x12 50x12(warmups) 60x12/4 (these were actually pretty heavy and brutal)
pec minor dips (bodyweight) x16 x15 x12 x11
machine flyes ss 105x10ss 120x10ss 135x10ss
banded over and backs ss x10/4
reverse peck deck flyes 60x30/3
db lats 20x10 25x10 30x10 35x10
spider crawls 3 sets of 3 up and down
lss 20 min step mill
nothing crazy to note today. got a good session in and finished pretty quick. knee is still but no swelling and didnt bother me doing cardio. i am still icing it up as a precaution though.
meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1/2 cup cream ofi rice w/sugar free maple syrup
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli
i have been squatting in my nike air shoes and i am thinking they are worn out completely. i used to squat in israeli commando boots until i got these shoes. may be going back to the commandos soon. keeping the knee iced even though i dont think it is to bad. i didnt get any swelling so it is a tweak and nothing that a little rest wont fix
Cool injuries suck man... no clue what Israel comando boots look like but can only.picture flat ish army work boots lol...
Flat seem like it would be better as I've heard but I do feel unstable wearing orthodics inside my shoes been getting g away from them but my gym shies still have them....
R
Cool injuries suck man... no clue what Israel comando boots look like but can only.picture flat ish army work boots lol...
Flat seem like it would be better as I've heard but I do feel unstable wearing orthodics inside my shoes been getting g away from them but my gym shies still have them....
R
the boots look like chuck tailors except they go up higher and have buckles at the top. almost a flat bottom on them but a little bit of a heel. i really like the shoes i wear now but i am pretty sure they are done sir done. they were actually prob done 6 months ago but i dont like changing stuff up haha. sad thing is they are the first good pair of shoes that i could squat and dead in without issues
the boots look like chuck tailors except they go up higher and have buckles at the top. almost a flat bottom on them but a little bit of a heel. i really like the shoes i wear now but i am pretty sure they are done sir done. they were actually prob done 6 months ago but i dont like changing stuff up haha. sad thing is they are the first good pair of shoes that i could squat and dead in without issues
not so much per say. you drop all intensity techniques off completely, you dont go to failure, the primary focus is on explosiveness and pump. it always your cns to recover completely, your joints to get a break and your body to recharge a little bit. i came off the last one feeling great, stronger and refreshed. so much so i jumped up a little to quickly and aggervated my lower back haha. most will add in a deload period about every 12wks or so. power lifters on the other hand do it all over the place depending on the system they are using
not so much per say. you drop all intensity techniques off completely, you dont go to failure, the primary focus is on explosiveness and pump. it always your cns to recover completely, your joints to get a break and your body to recharge a little bit. i came off the last one feeling great, stronger and refreshed. so much so i jumped up a little to quickly and aggervated my lower back haha. most will add in a deload period about every 12wks or so. power lifters on the other hand do it all over the place depending on the system they are using
So say you're doing 4 second negatives with some drop sets and stuff in there. Instead you switch and don't think about the negative just explosive upward motion no major exercises that fatigue or overload the muscle and never to failure? If I understand that right?
Thanks R
So say you're doing 4 second negatives with some drop sets and stuff in there. Instead you switch and don't think about the negative just explosive upward motion no major exercises that fatigue or overload the muscle and never to failure? If I understand that right?
Thanks R
best way i can explain it would be a controlled negative with a pause at the bottom. then explode just short of lockout, flex as hard as you can for a sec or two and repeat. this is supposed to take the stress off your cns and give your body a break. the pumps are still pretty stupid and i still get a little bit sore but it should only last a day at the most if at all. after the 1-3wk break depending on how well you recover you should come back stronger and feel a hell of a lot better
best way i can explain it would be a controlled negative with a pause at the bottom. then explode just short of lockout, flex as hard as you can for a sec or two and repeat. this is supposed to take the stress off your cns and give your body a break. the pumps are still pretty stupid and i still get a little bit sore but it should only last a day at the most if at all. after the 1-3wk break depending on how well you recover you should come back stronger and feel a hell of a lot better
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