Adarq.org

Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:

Quote from: seifullaah73 on August 21, 2013, 05:02:42 pm

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...

Quote from: seifullaah73 on August 09, 2013, 03:38:29 pm

Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

1)When i Read this i Decided not to run at the meet.

2) I will explain.
The Single leg hyperextension 40kg dumbell is actually 40kg dumbell it is done at a position where i am resting my hips on the pad and my lower body straight and my upper body hanging downwards perpendicular to the floor upside down like __
                                                                 |
then i hold dumbell near my chest and using my legs i raise my upperbody until it is inline with my lower body about.  -----
i can do this for 10 reps each leg.

The following:
Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

was me testing if i could do it, and it was not full rom as there was like 10 degrees from the end position for the ham curl machine for the leg extension machine, i'm quite sore it was to full range of motion and same as before it was a test to see if i could do it. both of these were definitely 145 kg and 134kg for the ham and leg curl respectively it was definitely not lbs.

also what is wierd was that at the leg press, at quarter position 195kg was not struggle one bit.

the leg press calf raises was at 135kg plus 7.5kg tension of the string, it was definitely as the weights are in kgs and not in lbs.

i'm not doing single leg back extension, i'm doing single leg hyperextension 40kg i hold only one dumbell, similar to this, but the leg support on this one is a bit lower.the one i use is a bit higher so the hip pad is a bit lower.

<a href="http://www.youtube.com/watch?v=J6QVRADMPm8" target="_blank">http://www.youtube.com/watch?v=J6QVRADMPm8</a>
but instead with one leg and holding dumbell close to my chest and
go up until my body is straight with my legs.

i don't take it as a you calling me out but asking questions to help me.

So yeah, i don't know why the numbers are all over the place.

My hip is not painful anymore when raising knee up but its painful when rotating my knee inward or outward the higher the knee and rotate knee the more painful it is but i can bring my knee to my chest, that's why the pain when squatting empty bar because my knees has to push out and it is verrryyyy painful i can't squat with a bar on my my shoulders.

I don't know if i will be able to go tomorrow if my hip flexor is going to be in the same state as today, a lot of pain when lifting the knee up or when force exerted by the hips, it is really sore, especially when sleeping on either side, i feel the pain in my hip flexors as i am resting on it on one side.

I hope the pain would be reduced tomorrow as i didn't go to gym today to rest my hips, i have to leave at 9:00 am to catch the train to get there by 10:45.

will see how it goes.

nooooooooooo! i didn't get to watch that, I was going to watch it until now you told me.  I always tell myself don't come on here before you watch a match else you will run in to spoilers, but today i forgot, damm nevermind, i'm not coming here until i have watched mayweather vs canelo no way am i going to forget that. lol

Dammn, he got knocked out, by the guy who has 8 losses especially to ponce de leon and he looked good in his match against ponce de leon. now you have already started and now you must finish.

what happened, did mares get lazy and caught off guard? or something else.

EDIT: Just watched it, what that was crazy....
abner mares was doing good especially a few seconds before he got knocked
he was controlling the action a few nice combos and then out of no where a knock out punch from gonzales, you were right, that was nuts, i didn't expect it from gonzales, even though he had the record of 1 round ko but with 8 losses i didn't think he would be able to pull it off with mares, and then the second one, woooww the number of left hooks to the jaw was just unbelieveable lol at the commentators " mama miah" and shouting at this lmao.

it was a good fight but shocking 1 rd kO.
 

Date: 23/08/2013
BW: 59.6kg

Soreness: Quads feel strained

Warm up:
  walk to gym 20 min
  Activation stretch
  Hip mobility drill
  TKE 25kg x 5, 145kg x 1

Workout:
  Empty bar squat (soo painful on the hips of first rep so stopped)
  BB BSS 2 x 5 x 40kg each leg
  Single leg hyperextension (stopped because of strain on my quads) x 44kg dumbell
  Calf Raises 2 x (100kg x 15, 150kg x 15)
  Bench press 3 x 6 x 20kg
  Dips w/ 20kg 3 x 4,5,6
  Hanging leg raises 1 x 10

Cool down:
  cool down stretch
  walk back home 20 mins

Comment: trying the squat with empty bar, when going down soo painful and up very painful on the hips, so couldn't attempt squats, could do bss with stress on my quads, and after second set my quads felt strained so i could train them anymore don't know why, must be major lactic acid its rendered it handicap.
bench press was heavy but pulled off the reps and sets, dips was nice and heavy and finish off with hanging leg raises.

rating 7/10

exactly, lol
now you're getting the idea.

so you are typing this while you are on the crapper?

edit:

sitting on the crapper now

lol
 

I couldn't do much so had to only do ones that didn't place stress on my hips even some i did BSS and it was painful so will have to only stick with hip less exercises so did the following.

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

went on the machine just for testing my strength in my legs

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor
Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

the seats on those machines are bent outwards making your back curve from the low end when pushing with your back resting against it.

my goals:

heal up my hip to squat 1.5 x bw
single leg hyperextension 60kg dumbell 2 x 10 each leg

I say this because i don't know how to do it and when i tried attacking the bar with my hips, and it hit my pelvis bone and that was painful, so that's i was wondering how can anyone attack the bar with the hips like there is a space between your hips and the bar and then you attack it with your hips and won't that really hurt your hip area as you are attacking a heavy metal bar with your hips.