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Re: Qhams Training Journal
Saturday - so I was warming up on deadlifts with the plan on going for or getting close to a PR. Along with this I was doing in place lunges. I was several sets in when my groin/inner hamstring tightened up on me on the lunges. I had to drop the weight in the middle of the rep.
I believe what happened is I have been doing my postural correction movements everyday (see below) and my groin/hamstring was super tight/fatigued from doing this for several days OR my hips started shifting back to a new position causing muscles that were not normally activated to activate but under the load was too much and the injury occured. Crazy thing is my knees which have hurt for a week or two now felt great.
Postural Correction Circuit: 3 rounds
90/90 lift
Inner Adduction Hold I forgot the name
Outer Adduction Iso Hold again I forgot the name
Hip Flexor Lunge Stretch
Deadlifts - 135/5 185/5 225/4 275/4 315/3 355/2
with
In Place Lunges - 10, 10s/10 20s/10 30s/10,10,7 - injury
So to not have a complete loss I did a total body workout picking one exercise per muscle group and doing high weight not to failure. So at least I burned some calories. I finished the workout with around 35 sets total, grant it all low intensity.
Also note that I measured my waist Saturday and had dropped another 1/3" in one week, so I am at around 35" right now. Two weeks my goal is to reach this years best of 34.5" and then go after a 34" waist. Once I reach this I will post some progress pics.
Also last week was the end of my low dosed cycle of test/npp - was running 200mg of test with 150mg of npp a week split up into 3 shots (MWF). Was happy with the results. I will now go back to my TRT dosages for 6-8 weeks and then dive into another cycle.
Saturday - so I was warming up on deadlifts with the plan on going for or getting close to a PR. Along with this I was doing in place lunges. I was several sets in when my groin/inner hamstring tightened up on me on the lunges. I had to drop the weight in the middle of the rep.
I believe what happened is I have been doing my postural correction movements everyday (see below) and my groin/hamstring was super tight/fatigued from doing this for several days OR my hips started shifting back to a new position causing muscles that were not normally activated to activate but under the load was too much and the injury occured. Crazy thing is my knees which have hurt for a week or two now felt great.
Postural Correction Circuit: 3 rounds
90/90 lift
Inner Adduction Hold I forgot the name
Outer Adduction Iso Hold again I forgot the name
Hip Flexor Lunge Stretch
Deadlifts - 135/5 185/5 225/4 275/4 315/3 355/2
with
In Place Lunges - 10, 10s/10 20s/10 30s/10,10,7 - injury
So to not have a complete loss I did a total body workout picking one exercise per muscle group and doing high weight not to failure. So at least I burned some calories. I finished the workout with around 35 sets total, grant it all low intensity.
Also note that I measured my waist Saturday and had dropped another 1/3" in one week, so I am at around 35" right now. Two weeks my goal is to reach this years best of 34.5" and then go after a 34" waist. Once I reach this I will post some progress pics.
Also last week was the end of my low dosed cycle of test/npp - was running 200mg of test with 150mg of npp a week split up into 3 shots (MWF). Was happy with the results. I will now go back to my TRT dosages for 6-8 weeks and then dive into another cycle.
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