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yea it sucks man...
didnt know wat contusion was, but the name sounded bad so i googled it...

s1: front planks: 4 x 1min
s1: unilateral raised calf raises: 4 x 10

what are some good core exercises?
i find that i don't really pay too much attention to it, and mostly just slap on a few sets of leg raises or planks at the end of a workout if i feel up for it.

has anyone done that vertical cure thing? any reviews?

v-ups, planks, ab wheel, leg/knee raises, free situps, russian twist with plate etc.

Wow, that's freaking cool you can do it at your company's gym, i can only do at small,public gyms. Well, good luck to dunking and work hard! I definitely still had a lot to catch up with you in terms of strength and size. How do you usually get your protein in?

ah... been thinkin of gettin myself an ab wheel. i'll google russian twists in abit.

lemme know this week's work aight?
how do u reckon we should do things now?

@andy: thx for the compliment, tho thats hardly the case man haha. if u look at other journals here, there are so many other ppl here who are so much stronger. its the company gym at the place i work dude. and im a decade older than u, so u have so much potential to make a difference!

definitely take a week just easing back into lifting.. i can write it out tomorrow, bout to sleep, but in general, just two full body sessions would be good.. with light sprinting or light jumping before.. doubt you will be able to jump max this week :/

what days can you train?

3 x 10 unilateral glutebridges before I went to bed.

My hands could feel the entire butt tightening, but I generally felt the hams more... Am I doin it wrong?

Think I'll actively try to include some of these light exercises before I sleep whenever I can...

Mayb some other stuff frm tt 7day cure thing...

3 x 10 unilateral glutebridges before I went to bed.

My hands could feel the entire butt tightening, but I generally felt the hams more... Am I doin it wrong?

Think I'll actively try to include some of these light exercises before I sleep whenever I can...

Mayb some other stuff frm tt 7day cure thing...

nice ya thats good stuff.. nah you're doing it fine, regardless, the glutes are working.. ill url you a vid can't right now though.

stuff before bed is good, i like it, i've been neglecting it, but im going to start doing more of it again cause of my low back re-injury.. gonna do a ton of prone glute/prone cobra stuff, before bed, like half hour, very high rep.. felt good last night.




i just pasted the upper in, so adjust the weights.. but this is just simple stuff to help you to come back, dont do any reactive work right now.



mon:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core






wed:
strength, upper: mon

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)






thurs:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core





simple stuff for now.. just need to get that blood flow in.. make sure you stretch quads/hams after each of those lower body sessions, real good, nice and light still though.

peace man

week 54
Monday: upper

warmup, prehab
sprints: 7 x court, all submax
squats: 3 x 10 (60)
walking lunges: 4 x 5 (10kg each side)

s1: bench: 5 x (65, 75, 85, 92.5, 85)
s1: 1s rows: 5 x (65, 70, 75, 75, 75)

s2: Incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (12.5, 20, 25)

s3: Tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ bar bicep curls: 3 x 8 (20, 25, 25)
s3: shoulder matrix 2 x 8 (7.5)

OHP: 1 x 25 (empty bar)

before sleep: 2 x 10 unilateral glute bridges

subbed it around.

later today, will do orig mon's work, if i can get off at lunch for a quick workout.

ytd's workout felt great, had alot of energy, mayb it was the frustration from being injured. blasted thru everything, except the heavy bench sets.

nice, so just do lower on wednesday then.

pc