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8-21-04 Saturday Legs
The gym closed early once again and didnt get a chance to get hamstrings and calves in. Then the next day, sunday, I woke up late and decided to basically take a 4 day vacation from training until thursday. My rotators have been sore, wrists and hands have some shooting pain, lower back has gotten pulled out to different degrees for 3 consecutive weeks, upper back feels to be pinching the spine some, elbows sore, and even the knees and shins are feeling some wear and tear. Im definately the most beat up Ive been, but Im always working on ways to get around that. I decided to finally take some rest. Also, on sunday I woke up sick as well. A little nauseous , maybe a stomache flu, but more then likely just beat up overall. So I didnt eat well sunday, with 38 grams of protein and alot of gatorade. Ill go to sleep now and wake up on a "normal' schedule and hopefully eat better until thursday. Ill see how my shoulders feel then. I did hack squats with light weight to substitute for squats since my lower back has been bad lately. I dont feel any clicking in the lower back on this movement, and I was going pretty deep. I notice that Im pretty weak on the lower portion of the lift though. Much stronger at the top. I would attribute this to my training on the leg press for most of my leg training. The training was brutal, but I feel my range of motion is pretty limited on the leg press machines. Heres the leg routine:
Leg Extentions:
90x15
150x15
190x15
Hack Squat:
90x12
140x12
180x12
200x12
220x12 (2 45's and 2 10's per side)
Cybex Squat Press (plate loaded): (Plate = 45lbs)
8 Platesx15
12 Platesx30 (concentrating on depth and increasing pain/burn)
Then gym closed.
The gym closed early once again and didnt get a chance to get hamstrings and calves in. Then the next day, sunday, I woke up late and decided to basically take a 4 day vacation from training until thursday. My rotators have been sore, wrists and hands have some shooting pain, lower back has gotten pulled out to different degrees for 3 consecutive weeks, upper back feels to be pinching the spine some, elbows sore, and even the knees and shins are feeling some wear and tear. Im definately the most beat up Ive been, but Im always working on ways to get around that. I decided to finally take some rest. Also, on sunday I woke up sick as well. A little nauseous , maybe a stomache flu, but more then likely just beat up overall. So I didnt eat well sunday, with 38 grams of protein and alot of gatorade. Ill go to sleep now and wake up on a "normal' schedule and hopefully eat better until thursday. Ill see how my shoulders feel then. I did hack squats with light weight to substitute for squats since my lower back has been bad lately. I dont feel any clicking in the lower back on this movement, and I was going pretty deep. I notice that Im pretty weak on the lower portion of the lift though. Much stronger at the top. I would attribute this to my training on the leg press for most of my leg training. The training was brutal, but I feel my range of motion is pretty limited on the leg press machines. Heres the leg routine:
Leg Extentions:
90x15
150x15
190x15
Hack Squat:
90x12
140x12
180x12
200x12
220x12 (2 45's and 2 10's per side)
Cybex Squat Press (plate loaded): (Plate = 45lbs)
8 Platesx15
12 Platesx30 (concentrating on depth and increasing pain/burn)
Then gym closed.
