16h
Please inform on how you like the variation on the good mornings and how your hammies feel after doing them. Tales of new activation and DOMS are always fun to read.
No good mornings since lower back surgery at 30, so no opinion on your method yet. I trust your lifting advice so I’ll do them on lower body workout days for awhile and then judge. Right hammie sore at moment, but less so than my experience a few weeks ago. Hopefully this exercise will eventually rid me of the hammie soreness that’s been plaguing me post lower body workouts.
Warmup, then dumbbell benches 4 x 10 @ 45, 55, 65, 80; machine standing cable flyes 4 x 10 at settings up to 50 each arm; dips 4 x 10; machine incline press w/free weight 3 x 8 up to 120. Hammie soreness gone.
OG, I think single grip high pulls are a lot of fun to do. I try to do them following deadlifts; they actually make me feel strong. I can’t get past 155 presently, but I’m trying. I don’t recommend them on day after a lot of pullups. In CT’s instruction videos, pay attention to the foot movement at beginning. The heel lift inertia seems to propel me through the whole lift. Do these regularly and you’ll need a bigger coat size.
Take car of that hammie. Hamstrings can be one of the most stubborn of injuries. I would recommend GV’s good morning variation, but I agree you should probably keep it light with the sore hamstring.
Crippler thanks. I also trust your advice. Along with a lot of others on here I’m looking forward to your coming meet.
Shoulders 2/24
Warmup, then machine seated shoulder presses w/free weights, worked up to 1 x 8 @ 180; then standing dumbbell presses 3 x 8 @ 35, 40, 40; 1 x 6 @ 45, then did some seated dumbbell presses up to 1 x 5 @50 (I misplaced my shoulder strength again); front lateral raises w/free weights 3 x 10 w/25, pr 25s pressed together, same with pr 35s; dumbbell side laterals 3 x 10 @ 30; shrugs 3 x 10 @ 225, 315, 405, then 1 x 6 @ 455. Ok workout except for standing presses. I’ll try doing those first in future workouts since they are really lagging.
Warmed up as usual, then deadlifts with trap octagon bar 3 x 8 @ 135, 225, 315. Hammies not limber enough to go higher, so did light good mornings–per GV’s method-- toes atop 10 lbs weights, with 95, 115, 115 (I’ll do these first in workouts in future). Then did leg curls 90, 100, 100; hammies felt, and presently feel, good. Dumbbell rows 3 x 10 @ 85, 100, 110 while waiting for squat rack to do SGHPs. Tired, so SGHPs 3 x 8 @ 95,115, 115. Skipped pullups.
Hammies feel ok today as long as I stay limber. Eight hours sitting and/or driving makes me stiff but I can walk that discomfort out, unlike my experience deadlifting a few weeks ago.
Limbered up with 1/2 mile on treadmill. Then did some arm exercises and that was it for week.
Warmed up with a lot of light good mornings with toes on 10 lb weights. Hammies felt pretty good after stretching. Squats 3 x 8 @ 135, 225, 315; 315 made right hammie feel tight so didn’t go higher. Then front squats 3 x 8 @ 95, 135, 155. Leg presses 4 x 10 up to 650, then leg curls 3 x 8 or so @ 80, 90. Ok workout. Hammies feel ok at moment. As long as I keep them stretched I’m fine. I think office chair and driving are preventing complete pain relief. Either that or it’s my age…
Warmed up, then dumbbell incline bench 3 x 8 @ 60, 70, 65 (couldn’t get 75 into start position); standing “machine” cable flyes 3 x 10 up to “50” each side of machine; dips 3 x 10; incline bench press machine with free weights 3 x 8 up to 180. Except for dumbbell experience, ok workout.
Warmup, then standing dumbbell presses 3 x 8,8,6 @ 35, 40, 45; machine shoulder presses w/free weight 3 x 8,8, 5 @ 90, 180, 205; front raises 3 x 10,10,5 w/pr plates back to back 25s, 35s, 45s; dumbbell side laterals 3 x 10 @ 30; shrugs 4 x 10, 10, 10, 5 @ 135, 225, 315, 475. Good workout.
Skipped deads and CGHPs today due to not wanting to push right hammie. Did good mornings with toes on l0 lb weights, and hung several times for about 1 minute from a hyperextension machine; hammies feel “normal” presently. Did several sets of 10 rep cable rows up to 200, then dumbbell rows 3 x 10 @ 80, 100, 120; chins 3 x 5; then on machine with free weights did back overhead pulls 3 x 10 @ 90, 180, 200. No deadlifts today meant no accompanying euphoria after workout, but otherwise ok workout.
OG, thanks for the compliment. I checked fogie in Wesbster’s; it is spelled “fogey” and one of its meanings is someone with old fashioned ideas (not just old). So it’s not just somebody without optimal hormones.
3/4
Sort of arm day. Walked on treadmill 15 minutes and made hammies feel good, then about 3 exercises for biceps and decided my arms had plenty of work over last 4 days. Good Friday workout.
3/8
More treadmill, that and changing chair at work seem to help right hammie a lot. Today chest even though I ate next to nothing yesterday and I felt like it. Incline dumbbell bench 3 x 10 @ 45, 60, 75; low cable pulls to chest 3 x 10 @ 40, 40, 50; dips 3 x 10; cable flyes 3 x 10 w/50 setting. Today I’ll eat more.