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Originally Posted by qhams

Thanks for always being so supportive. Guess I am a little needy like the girl I helped the other day.

Not at all, we all have those moments. We just know who to go to when we are,lol.

TweetThursday - back day. Went to chiro this morning and said my lower back area didn't seem as bad, so that was some good news.

Eagle Row - 70/8 90/8 110/8 130/8 150/8 170/8 110/15
with
Band Pull Aparts - red 7 sets of 15 reps

Standing Wide Parallel Grip Cable Rows - 100/12 120/12 150/12 180/12 120/25
with
Rope Crunch - 60/20 80/20 100/20 120/15

Lying on floor rear shoulder raises (targets rhomboids and mid traps 2 lbs 4 sets 15,10,10,12 reps

Bicep Circuit:
Reverse EZ Curl - 50/8, 8
with
Hammer Curls - 20s/8, 7
with
Cable Curls - 70/15,12

Rowing Machine - 20s on 10s off for 4 minutes = 776 meters and 66 calories

Tweetlooks like you are rocking consistently q. you should see some damn good results at the end man

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Originally Posted by guns01

looks like you are rocking consistently q. you should see some damn good results at the end man

I may be consistent but my intensity and volume just aren't there. Diet has not been what it needs to be either.

Honestly right now I am trying my best to train around whatever injury and get my pain levels down in my hip/back, neck, and shoulder.

Thanks for the support.

TweetFriday - back/hip has been so so today. Something I did yesterday aggravated my hip.

Here is what I did today. Still keeping it light for the most part.

Overhead Tricep Ext. Machine - 70/10 90/10 110/10 130/10 150/10
with
Alternating DB Press with Isometric Holds at top - 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5

Glute Bridges - 10
Glute Bridges on Bench 1-leg 3 reps each leg holding 5s each leg

Standing Tricep Kickbacks - 10s/10 12s/10 12s/10 15s/10
with
Seated Overhead DB Press with 4sec negative - 35s/5 40s/5 45s/5 50s/5

Hip abduction - 70/15+10
Hip adduction - 60/15+10

Wall Holds 2 sets of 30sec

Wide Grip High Pulls - 50/10, 60/10,70/10
with
DB Side Lateral Raises - 15s/10 20s/10 15s/10
with
Overhead Barbell Holds - 3 sets of 30sec with bar

Standing Cable Inner Thigh - 20/12
Standing Cable Outer Thigh - 20/12

Handstand hold - 30 sec.

Side Plank with Clam - 2 sets of 10 reps

Tweetlookin good here

TweetMeasured my waist this morning and I have put on fat. The lack of intensity combined with too many calories and carbs what do you expect. Tried getting back on track today with nutrition but already fell off the wagon. Not sure what is up with my lack of discipline lately.

Taught a class today doing timed intervals of isolation work combined with cardio based movements (squats, stepups, lunges, plank chops, etc.)

Workout Today:

Eagle Row -90/10 130/10 170/10+5+3 130/16+4

T-Bar Row 45/10 70/10 95/12+6+4 45/25

Incline DB Prone Cobra w. 3sec pause at back 3 sets of 10 reps

Dumbbell Curls 10s/6 12s/6 15s/6 20s/6 30s/8+4+2 20s/12+6+6

Side Plank with Clams 2 sets of 20 reps

Wall Holds 2 sets of 45s

Abduction Mach - 50/30
Adduction Mach - 40/30

Glute Bridges - 15
Glute Pumps - 20
1-leg Glute Bridge Negative - 6 reps each leg

Standing Cable Abduction - 20/15
Standing Cable Adduction - 20/15

TweetTuesday - slept great last night. Added some coconut oil to bedtime snack and that kept my blood sugar from bottoming out.

Tricep Pushdown - 60/12 80/12 100/12 120/14+7+3 (rest pause set) 90/25 finisher set

Flat DB Press - 40s/12 50s/10 60s/8 70s/8+5+4 (rest pause set)

V-Up Hold - 3 sets of 45 seconds

30 Deg Inc. DB Press - 45s/8 55s/8 65s/8+4+3 (rest pause set)

Machine Side Lat. Raise - 40/12 50/12 60/15+8+7 (rest pause set)

Dip Machine - 180/8+4+4 - shoulder was not crazy about this movement so I didn't push it.

TweetWednesday

Glute Bridges - 10, 20/10 30/10,10

Hip Abduction - 80/20,20
Hip Adduction - 80/20,20

Goblet Squats - 40/10 55/10 70/10 75/10,10,10

Cable Standing hip abd - 20/15
Cable Standing hip add - 20/15

Wall Holds - 2 sets of 50 seconds

DB Romanian DL - 45s/15 55s/15 65s/15

90/90 - 60 seconds 1-leg 90/90 4 sets of 20sec holds

Deadlifts - 135/5,5,5 Romanian DL - 135/12

Stepover Step-Ups - 2 sets fo 10 reps

Hip did okay until towards the end. Not sure if it was the 90/90, deadlifts, or stepups

Really thinking about doing physical therapy at this point. Cant move in the mornings and I am not seeing any progress.

TweetThursday - chiro adjustment this morning. Then I sat at work all day and back is wrecked again

Anyways short light workout today.

Standing Close Parallel Grip Cable Row - 110/20 155/20 200/20 245/20 290/20

1-arm lat pulldowns - 140/12 170/10 200/10,10,10 - by the way these two movements were on a functional trainer so that really isnt that much weight...amazing what pulley systems can do

Rope Crunch - 85/20 105/20 125/20+10+10 (rest pause set)

Face Pulls - 65/10,10,10

Band Face Pulls - 20 reps

Reverse EZ Curls - 40/8 50/8 60/8+6+6 (rest pause set)

That's all folks

TweetKeep it up qhams. You think the chiro is really helping? As far as the hip, if its worse, I am thinking dead lifts and step ups are a no go for awhile??? While evryone is different, before I had hip surgery I could not do barely a things. I hope that you dont have to go that route. Take it easy

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Originally Posted by BABY1

Keep it up qhams. You think the chiro is really helping? As far as the hip, if its worse, I am thinking dead lifts and step ups are a no go for awhile??? While evryone is different, before I had hip surgery I could not do barely a things. I hope that you dont have to go that route. Take it easy

The chiro does get me realigned but it takes very little for my hip to get out of alignment. I played golf yesterday and took a celebrex last night and still wrecked today. Also woke up at 1am. My insomnia has returned full force. Something is off hormonally. I need to make some tweaks and get it straightened out. Doesnt help my sugar consumption has been going up driving my low blood sugar spells.

I mainly am trying to do rehab exercises for hip 3 times a week MWF. I agree need to drop the deadlift and maybe the step-ups. I honestly think I need to stick to rehab movements and any other movements i do single leg at a time. 1-leg leg press, 1-leg leg curls, etc. etc.

Thanks for checking on me.

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Originally Posted by qhams

The chiro does get me realigned but it takes very little for my hip to get out of alignment. I played golf yesterday and took a celebrex last night and still wrecked today. Also woke up at 1am. My insomnia has returned full force. Something is off hormonally. I need to make some tweaks and get it straightened out. Doesnt help my sugar consumption has been going up driving my low blood sugar spells.

I mainly am trying to do rehab exercises for hip 3 times a week MWF. I agree need to drop the deadlift and maybe the step-ups. I honestly think I need to stick to rehab movements and any other movements i do single leg at a time. 1-leg leg press, 1-leg leg curls, etc. etc.

Thanks for checking on me.

Your knowledge and awareness will help you but I know the struggle is real. Pain is an indicator of growth but which way we growing? lol