Adarq.org

the place where mcnulty buys the ribbon in the last season is my ex's old grocery store. it's right next to hopkins undergrad campus.

GYM-

Rows-

40x10
60x10
65x10
70x10
80x5

Assisted Pull-Ups-
11x4

Fly Machine Deltoids-
20x10
30x10x2

Chin Ups-
5x3

Jump Rope-
60x3

It's been a couple weeks since I tore my hamstring. I'm playing in a 3 v 3 basketball tournament in 4 days time. I haven't even tried running yet so hopefully my body holds up

Haha. Good luck mate. Just ease your way into it.

Quote from: Mutumbo000 on December 21, 2015, 08:08:24 pm

It's been a couple weeks since I tore my hamstring. I'm playing in a 3 v 3 basketball tournament in 4 days time. I haven't even tried running yet so hopefully my body holds up

careful.

Ive been through a hamstring rupture and at least 5 hamstring strains...

Before that tournament starts you need to get yourself to a prone hamstring curl machine and ideally a hip rotory or extension machine which uses the hanstring as a hip extensor.

Carefully, start each machine at easy weight and do 5 controlled reps with each leg and raise the weight.  If there is pain on the injured leg stop and dont play in a bball tournament or do any other sports where dynamic activity is required.  Additionally if the injured leg isnt pretty damn close in strength to the uninjured leg follow the same rules.  Some say 80-90% strength balance but I would just go by the following rule: if your injured leg cant do the movement at the pin set at X lbs and your healthy leg can then raise the weight one more time...  if the healthy leg can easily do this greater weight your not ready.  If the healthy leg can barely do it raise the weight again and give an honest effort... if you can get 5 reps out your not ready...

The other issue is my Achilles. They actually seem to be getting worse! WTF! I had ultrasounds done on it and the results came back showing only mild degeneration. I'm starting to think that perhaps it could be a vascular issue. I can't train today because my gyms closed but I'll do chest next session.

Not much to add training wise. I got sore glutes after playing ball yesterday, which is surprising. I won't be training for at least 3 days as I'm going interstate on a vacation.

Rows-

40x10
60x10
70x10
75x10
85x7

Chin Ups-
6,5,5

Jump Rope-
80x3

Just a quick workout. I'll start squatting again soon. I'm playing pickup on the weekend as well. I been lazy as fuck lately but besides drinking too much I've been good on my diet and still maintaining a ~90kg weight.

Conditioning-

1x200m- 30.7
5 minutes rest
1x200m- 30.5
8 minutes rest
1x200m- 31.9

Gym-

Front Squats-

40x3
60x3
70x3
75x3
75x1
I was getting insane DOMS especially in my quads so I pulled out of this. Had planned to do 75 for 3 sets of 3 reps but fuck it.

Leg Curls-
5 sets of 10 reps working up from 12-40kg (the machine is 7kg implements e.g. 12, 19, 26, 33, 40).

Jump Rope-
100x3
I'm enjoying the jump rope. I need to strengthen up/condition my calves and achilles and this seems to be helping. Mind you I still got this achilles problem but it's manageable.

My legs are probably going to be sore tomorrow. That was the first time I've been out running/squatting since I tore my hamstring just over a month ago.