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Nothing tonight, its sleeting out and the roads are icing over

Tomorrow morning is Chesticals.

Other than that still a lil bit of pain going up n down stairs but nothing serious

Well I did skwaats in the morning and figured since im weaker in the morning it would stop me from going too heavy.

Notes: After Skwaats I did leg curls and my right hammy(side i pulled my calf on) felt substantially weaker than my left.
           No heavy lifting last week so the bar felt heavier on my back than normal
           My mobility was shit and i was tilted to one side even though i stretched and foam rolled
           On 465, my last set i felt my quad bunch up so now thats pulled a bit too, not too bad got some bengay on it.

135-275 warm ups
315x2
365x2
405x2
425x2(belt only)
455x1(belt ony)
455x2(belt+knee sleeves for the rest)
460x2
465x1(felt the twinge in my quad on the bottom) immediately went to the pool room and foam rolled and found whatever pointy edges i could and just had it sitting on the knot til it felt better, kept doing that between sets on everything else

hammy curls(single leg): worked up t 75x10 for each leg

db stiff legged deadlifts(light) worked up to 70sx3x10

Pulldowns with a var bar handle thing for 4 sets of 10
 
ab work


What I am going to do to improve everything

Mornings: Dedicated to stretching and foam rolling with bike work

afternoon: foam rolling everything

night: main workout, stretching, mainly dynamic stretching

Idk why this happened again I felt good but i guess its just by body telling me im not 18 anymore even though im only 26 but its acting like im 46 lol

Nothing today, was dealing with fedex all morning trying to figure out where my trap bar was, so after i went shopping for my food and dickin around with them for an hour, i decided to go searching again.  And thanks to my no fucks given for trespassing, i found it in my neighbors extension they put on their house in the back where i couldnt see it the first time.  The driver listed it as put it on the porch and its not even close to being a porch.  So I said fuck it, i cooked my food tonight for the weekend.  thinking of waking up early to get my chicken on the george foreman grill and hit the gym up before work.

This coming week will go back to normal, my leg should be good by sunday hopefully.  I also havent checked out my book yet cuz ik i wont really look at it so tomorrow at work i will look at it and put together a stretching routine.

The Plan

Monday: Wheels/bis/Yokes/back
Back Skwaats: reps at 450, depending on my first set I want 20 reps total so might do 10x2 or 5x5, maybe 10x2 would be the easiest.
Hammy curls
DB Stiff Legged deads
Lat pulldown
Curls
Trap work

legs feeling better, few more days and i should be good.

This morning

Bench- wide grip: worked up to 300 for a single, was easy but no spotter
OH DB press- 40x20
                       45x20
                       50x20
                       55x20
DB Shrugs: 100sx3x10
Lat pulldown/db curl/lying tricep DB extension circuit, 3 rounds
cable crunches

night

Skwaats: Felt good, no pain in the skwaat but i had to be careful unracking and walking it out.
            135x5
            185x5
            225x30

single leg hammy curls: light, had discomfort
lat pulldowns: with a different handle for 4 sets of 10 with a 2 seconds pause at the bottom
seated DB preacher bench Curls 30s with a slow tempo for 4 sets

 

Its still hurtin pretty bad lol if i walk normal the muscle jolts and buckles, i can walk on a plantar flexion though.  I'm thinking once i get my bengay im hoping to be better by monday, going to wait til tomorrow to start foam rolling so I can let it rest and heal a bit

 

So i did shoulders today, whoopdie fucking do

a guy in the weight room as a joke put a posing mirror sign above the main mirror in the weight room so I went for a double bicep pose with my leg out behind me, all of a sudden It felt like someone punched my calf so i looked behind me seeing if anyone did and no1 was there and now i cant really walk on it, full extension and i buckle.  I dont think i tore it just a bad strain but its still a pain in the fucking ass, and tomorrow is my fucking birthday!!! i cant fucking win

Visited a different gym and did chest

the layout was shitty, the bench that they bench on well the rack was night but the bench itself was shitty, they had it set way too low and there was a hole where your ass goes so my leg drive didnt do jack shit.

Bench- Raw: worked up to 345x1 and missed 355 by a few inches
        Slanger: did 365x3, 385x2
            Raw: 275x10
                     185x20

did some push ups and cable work

regular gym tomorrow for skwaats