Adarq.org

bump, how's the knee?

literally just came here to bump as well.

sup seifullaah??? hope all is good.

Date: 19/06/2018
Soreness: none much, legs wobbly after workout
BW: 62.8kg
Injury: Knee pain not that noticeable when I did the workout, but felt a bit weak (the knee) with the 5kg dumbbells in each hand.

Condition: It was quite hot, more so inside the gym. So a lot of sweat was produced throughout my training.

Warm up:
     Ankle mobility stretch
     Calf stretch
     Quad stretch
     Hamstring Stretch
     Hip holds x 20 sec each leg
     Stepping machine for knee     
     Power plate for my knee

Workout:
     Pistol squats on Box half shin depth
        - 1 x 7 each leg @bw
        - 2 x 7 each leg @5kg dumbbells in each hand stretched out for descent, near my chest on the ascent.

     Single Leg Leg Press Machine
        - 1 x 7 each leg @50kg (20kg weights + 30kg sled)
        - 2 x 7 each leg @80kg

Cool down
     walk back

Comment
It was nice to get back in the gym, the lifts felt good, the leg press was tough but doable. Due to fasting I have lost quite a bit of weight, will need to maintain my strength.       

nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.

Date: 21/06/2018
Soreness: quads and hamstring felt weak after the workout
BW: 62.4kg

Condition: I am doing light work as I am still fasting the extra days 4 days left. It was very warm.

Warm up:
   Ankle mobility
   Calf stretch
   Hamstring stretch
   Quad stretch
   Hip holds x 20 sec
   Back mobility stretch

Workout
   Shin high pistol box squats
     - 1 x 7 @bw
     - 3 x 7 each leg @5kg dumbbells in each hand
       Note: Even though it is light, but when I bring the dumbbell close to me ascending is hard but manage it ofc.

   Reverse Lunges
     - @50kg dumbbells in each hand, was find out where my body was in terms of carrying and doing the workout, I managed 1 rep each leg a little difficult in controlling weight as I didn't use no straps, but felt a little weak because of the fast and have not been doing reverse lunges for nearly 2 months. So it was expected and I am still doing rehab.

   Sprint arm swings
     - 1 x 8 each arm 15kg dumbbells in each hand
     - 1 x 5 each arm 10kg dumbbells in each hand

   Dumbbell lateral raises
     - 1 x 7 each hand @5kg dumbbells in each hand

   Single leg Leg Press
      - 2 x 5-7 each leg @100kg (70kg + 30kg sled)
      - 1 x 7 each leg @90kg   

   Jump Squats
     - 2 x 5 @30kg

Cool down
   stretches

Comment
It was an ok session, the workout felt good, I attempted to do a single step sprint outs but my back foot slipped so I couldn't and also since my legs were weak I couldn't risk doing anymore workout. Also the jump squats at the end was not a good idea as my risk my back more while my legs are weak. So a good workout session. I also attempted a pistol squat with mid speed descent to atg and got up quite easily and knee felt fine slight discomfort on hips and knees. But knee is healing up nicely.

Date: 26/06/2018
Soreness: hips a little
BW: 62.4kg

Condition: Heat wave warning. Averaging 30 degrees. It was quite hot in the gym.

Warm up:
   30 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch and glute bridge using bench
   hip holds x 20 sec
   back mobility stretch


Workout
   Jump Squats
     - 1 x 5 @30kg
     - 1 x 5 @27.5kg
     - 1 x 5 @25kg

   Pistol squats on shin high box
     - 1 x 7 each leg @bw
     - 2 x 5 @8kg dumbbell in each hand
   
   Reverse lunge slow eccentric to explosive concentric
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @20kg dumbbells in each hand

   Lying cable hamstring curls
     - 1 x 7 each leg @pin 2 (10kg)
     - 2 x 7 each leg @pin 3 (15kg)

   Leg Press calf raises
     - 1 x 10 @80kg
     - 1 x 10 @100kg
     - 2 x 15,20 @150kg

   Leg press
     - 1 x 7 @150kg

Cool down
   stretch
   30 min walk back

Comment
It was a really good session judging on how much strength I have gained and how much my knee has recovered. the pistol squats was comfortable. reverse lunges was easy too where I explode forward and slowly descend back. Surprised that 150kg leg press was not that of a struggle. Good workout.

Date: 30/06/2018
Soreness: back was sore from beginning for some reason 2/10.
Weight: 9st 12.6lbs

Condition: It was very hot. I didn't have access to a car and I left my running shoes in there, so I had to run in my trainers, which I wear on a daily basis and is tattered at the front. Back was sore a little when I got there and even during warm ups and runs.

Warm up
   30 min walk
   dynamic stretches

   Outside
   
   A walk x 2
   A skip x 2
   A run x 2
 
   Fast knee runs
   alternating high knee

Workout
   10m sprint starts x 3
   Note: Long time back since running and so first start was the most awkward start ever, but the following starts got better and better.

   30m sprints x 1
   50m sprints x 2

Cool down
   stretch
   walk back

Comment
Bleh workout, good to get some rust off my starts. Don't know why my back was a little sore, which was off putting.

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.

Quote from: seifullaah73 on July 04, 2018, 12:18:48 pm

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.

prone alternating superman & high rep "safe" 45-deg back extensions (not "HYPER") were my goto's for back pain.

i've been contemplating getting a 45deg hyper again, in my mind, for like 6 months now..... ;/ really miss it.

Thanks for the tip, I was thinking of doing 45 degrees hypers (oops read that wrong) back extension but would have to be on a bench on incline lol.