T Nation

Never Surrender

t-ransformation2019

#221

8.2.16
seated single leg ham curls 4 x 12
smith mach front squats 95, 135, 155, 185, 205, 225 x 12
leg press 1pps - 6.5pps x 15, drop set 4pps -1pps x amrap
lying leg curls 2 x 12 - left hamstring cramped up
done


#222

8.3.16
40 mins liss incline walking w set of incline sit ups every 8 mins
standing calve raises 4 x 15
machine ohp 4 x 15 - 8
tri set
rope raises 4 x 15
side laterals ten and two 4 x 10
face pulls 4 x 15
ss v bar pushdowns 4 x amrap
reverse curls 4 x 12
ss overhead rope ext 4 x 20
ez bar curls 4 x 10
rope hammer curls 4 x 12


#223

8.4.16
chest/back

8.5.16
legs/calves

8.6 - 8.7.16
nothing

8.8.16
incline bp bar, 95, 135 x 15, 165 x 12, 185 x 10,8
hs high row 4 x 10
decline smith mach 135, 185, 205 x 2 x amrap
ng wg pulldowns 4 x 8
ss pek dek flyes 4 x 12
wg feet elevated pushups 4 x amrap
ss seated ng cg rows 4 x 12
rope straight arm pulldown4 x amrap

no activity this weekend - bone bruise left elbow and low hamstring tendonitis, needed rest.
going forward, more cardio is not happening. Therefore, reducing cals. Also, changing workout to less frequency, quicker pace. Exercise selection and volume to be dictated by annoying injuries.


#224

8.9.16
bb squats bar, 95, 135, 185, 225, 265, 275 x 10
leg press single leg 4 x 15
hyperextensions 4 x 12
ss seated calves 4 x 12-15
leg press calves 4 x amrap

hamstring pain was minimal.


#225

8.10.16
40 mins liss incline t mill with set of rope crunches every 10 mins
hamstring pain surfaced at night, preventing more than 4 hrs sleep. This has been going on for weeks.
so, no bike, no treadmill. Looks like I will be attempting to lean out with basically no cardio. Fun.

8.11.16
Rest 20s between sets
standing dead stop ohp 4 x 8
side laterals 4 x 10
ss pek dek rear flyes 3 x 15
pek dek flyes 3 x 12
ss face pulls 3 x 15
band pull aparts 3 x amrap
ss db shrugs with hold 3 x12
cable flyes 3 x amrap

8.12.16
triple set
20 sec rest between all exercises
wg pulldowns 4 x 10
med grip tri lockouts off pins 4 x10
reverse curls 4 x 12

ts rope j rows 4 x 12
v bar pushdowns 4 x 15 - 20
ez bar curls 4 x 10

ts db pullovers 3 x 15
rope hammer curls 3 x 12
preacher machine 3 x amrap


#226

8.13.16
leg press 3 x 20
seated calves 4 x 15
face pulls 4 x 15

8.14.16
rest

8.15.16
ss chest supported row 4 x 10
smith machine incline 95, 135, 185, 205, 225 x 10 (elbow is improving)

ss wg ng pulldowns 4 x 10
decline db key press 4 x 10

ss pek dek flyes 4 x 10
face pulls 4 x 12

ts db pullovers 3 x 12
cable flyes 3 x amrap
rope j rows 3 x amrap


#227

8.16.16
hyperextensions 4 x 15
squats bar, 95, 135, 185, 225, 275, 285 x 8
leg press feet low and close 1pps up to 5 pps x 15, drop set 5pps down to 1pps x 15
standing calves 4 x 10

i’m thinking hamstring problem is not a hamstring problem. I think it is nerve related due to a feeling of numbness/pins and needles in my right foot. Problem seems to originate in upper hamstring and pain manifests itself right below outside of right knee. Right knee has been completely reconstructed in the past and scoped twice. I suspect all this is related.


#228

8.17.16 - 9.16.16
no new injuries. elbow is almost back to normal, hamstring/nervy whatever is feeling better.
no seated or lying hamstring exercises
mainly going through the motions trying to heal up.
cardio reduced to once a week - incline walking
cheat meals at will - got fatter

9.7.16
6 bike intervals 30/90sec followed by 15 mins liss
no leg pain

9.8.16
standing ohp bar, 95, 115, 135 x 3 x 8
side laterals 4 x 8
rope front raises 3 x 12
db bent over rear laterals 4 x 12
pek dek flyes 3 x 12
standing calves 8 x 10


#229

9.9.16
arms
calves

9.10.16
40 mins incline walking
4 sets rope crunches

9.11.16
rest

9.12.16
seated cable rows wg 4 x 10
incline bb bar, 95, 135, 185, 205 x 8
pulldowns 4 x 8
db bench press 4 x 8-10
smith mach bent rows 4 x 8
pek dek flyes 4 x 10


#230

Hamstring sounds like it could be advanced sciatica.

Post 1:

5 days later…

Awesome. I know that was a few years ago but this is first time I saw your log.


#231

9.13.16
leg press 1pps - 7+25’s pps x 10 (7 sets total)
seated hamstrings 3 x 8 - went very light
squats 95, 135, 185, 225, 275 x 10
seated calves 4 x 12
good/bad girls 3 x 12

9.14.16
6 hiit intervals bike 30/90 sec followed by 15 mins liss


#232

yep, that is a definite possibility. I’ve discounted the thought in the past due to no lower back or glute pain.

Thanks! Assuming I don’t blow up any body parts, I should be back to that in around 12 weeks.


#233

9.15.16
standing ohp bar, 95, 115 x 8, 135 x 3 x 9

weird triple set - cuz i felt like it.
rope raises 3 x 12
pek dek flyes 3 x 12
lying overhead ext 3 x 12

super set
db side laterals 3 x 12
db bent over rear laterals 3 x 12
ss rope extensions 3 x 12
ez bar curls 3 x 10
ss overhead tricep ext w rope 3 x 10
rope hammer curls 3 x 12
ss
mach preacher curls 2 x amrap
dip machine 2 x amrap

elbow pain is now only at lockout.

9.16.16
crammed arms into yesterday’s workout, so today was free day.
felt like paused squats - on the smith machine. Yep, smith machine.
135, 185, 225, 275, 285, 305, 315 x 10
ng pulldowns 3 x 10 - did in between sets of squats.
single leg - leg press 4 x 10
standing calves 4 x 12

hamstring is feeling good, Had feet out in front of me a bit on smith mach squats and experienced no pain.
Finally feeling like I can start to get after it. In the last few months, I haven’t been working very hard to maintain or improve my condition. Time to step it up.

Current bw = 180ish. Current plan, drop 8-10 lbs over the next 14 weeks (10 weeks if I can tap the brakes on bourbon, beer, and extra cheat meals).


#234

9.17-9.18.16
no training.

9.19.16

Decided to go with drop blocks for at least the next 4 weeks
smith mach bent rows 185, 195, 205 x 8, drop set 215 x 6, 165 x 8, 135 x 10
incline bp 175, 185, 195 x 8, 205 x 6, 155 x 8, 135 x 8 too heavy
ng pulldows 3 x 8 + drop 6, 8, 10
ng decline db 65, 75, 80 x 8, 85 x 6, 60 x 8, 40 x 10
seated chest supported cable wg row 3 x 8 + drop 6, 8, 10
pek dek fly 3 x 8 + drop 6, 8, 10

cals
training days 2750 265/250/78
non training days 2450 230/46/150


#235

9.20.16
seated ham curls 3 x 8-12. max weight was 60lbs.
leg press 1, 3, 5, 6, 7, 8pps x 8, drop 8+25pps x 6, 6pps x 8, 4pps x 10
front squats bar, 115, 165, 185, 205 x 8, drop 225 x 8, 165 x 8, 125 x 10
standing calves 4 x 10

  • I will not do seated or lying ham curls again this year. Pain is guaranteed. Need to find alternatives for direct hamstring work
  • front squats - felt great. Finally no elbow pain (oly grip). Increase work across all sets next time.
  • train legs again friday

#236

9.21.16
35 mins incline t mill w/ set of swiss ball roll outs every 10 mins
stretch hips and roll ass
no hamstring pain
3 beers out with pals

9.22.16
standing ohp bar, 75, 95, 135 x 3 x 8, drop 145 x 6, 115 x 8, 85 x 10
reverse pek dek 3 x 8, drop 6, 8, 10
db side laterals 3 x 8, drop 6, 8, 10
ss ez bar curls 3 x 8, drop 6, 8, 10
close grip bench off pins top part of movement 3 x 8, drop 6, 8, 10
ss db hammer curls 3 x 8, drop 6, 8, 10
v bar pressdowns 3 x 8, drop 6, 8, 10


#237

9.23.16
legs and calves
leg press 3 x 8, drop 6, 8, 10
db bulgarian split squats 3 x 12
standing calves 4 x 12

9.24.16
6 hiit intervals 30/90sec followed by 15 mins liss
stretch/roll hips, hams and ass

9.25.16
sleepy

9.26.16
smith mach bent rows 205, 215 x 8, drop set x 2 x 225 x 6, 165 x 8, 135 x 10
smith mach incline bp 205, 225 x 8, drop set x 2 x 235 x 6, 175 x 8, 135 x 10
ng pulldows 2 x 8 + drop x 2 x 6, 8, 10
Seated machine chest press 2 x 8 + drop x 2 x 6, 8, 10
seated chest supported cable wg row 2 x 8 + drop x 2 x 6, 8, 10
pek dek fly 2 x 8 + drop x 2 x 6, 8, 10

bw 180ish
reduce cals 200 per day


#238

9.27.16
Leg press 1, 3, 5, 6, 8, 8.5pps x 8, drop set x 2 x 9, 6.5, 4.5pps x 6, 8, 10
db sldl 2 x 8 + drop x 2 x 6, 8, 10
smith machine lunges 2 x 8 + drop x 2 x 6, 8, 10
seated calves 4 x 15


#239

9.28.16
40 mins liss treadmill walking
rope crunches 4 x 20
stretch/roll lower body

9.29.16
standing ohp bar, 85, 110, 135 x 9,8, drop set x 2 x 145 x 7, 110 x 8, 85 x 10
side laterals 2 x 8 + drop x 2 x 6, 8, 10
rear delts pek dek 2 x 8 + drop x 2 x 6, 8, 10
rope pressdowns 2 x 8 + drop x 2 x 6, 8, 10
ez bar curls 2 x 8 + drop x 2 x 6, 8, 10
smith mach close grip 2 x 8 + drop x 2 x 6, 8, 10
preacher machine 2 x 8 + drop x 2 x 6, 8, 10

Too much in one session. Move triceps to Friday.


#240

9.30.16
front squats bar, 95, 135, 185, 205, 225 x 8, 245 x 6
leg press 1, 3, 4pps x 15 feet low and close
db sldl 4 x 10
bad/good girls 3 x 12
seated calves 4 x amrap

something felt off today. Couldn’t get warmed up, knees hurt…backed off the intensity/volume.