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  1. #1
    Registered User Halfway's Avatar
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    2020 journal, recovering from a hamstring tear and other fun

    2020 got off to a pretty bad start when I tore my hammie in 3 places right around the new year. Almost 3 weeks on and I'm finally walking again but a long, long way from being able to train legs.

    I've also had crippling bursitis in my left hip which will need removing as soon as the hammie is healed.


    Anyway, I've been back at the gym doing upper body for the last 2 weeks and this is my sporadic WO journal for this year


    Thursday - Push

    Hammer strength decline, one arm.

    work up to 4 plates a side x 20 reps
    Backdown 10 x 10 with 2 plates and very short rests

    Incline cable press 3 x 20

    Dip machine, one arm at a time 4 x 20
    Pressdowns 5 x 20



    Saturday - Pull

    Hammer iso row, pronated grip, one arm at a time

    work up to 4 plates a side x 20
    10x10 backdown with 2 plates

    Hammer pulldown 3 x 20
    Pulldown machine 3 x 20

    Curl machine 3 x 20
    DB hammer curls 3 x 20
    Cable curls, various grips 3 x 20
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  2. #2
    Registered User Halfway's Avatar
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    Today - push

    Hammer incline press, one arm

    2 plates and a 35 x 16 (right) and 20 (left)

    The arthritis in my right ac joint flared up and made this a little painful so I just did one work set

    Switched to hammer wide 10x10

    Cable incline press 4 x 20
    Kettlebell laterals superset with cable shoulder press
    Pushdowns 4 x 20
    Seated tri extension machine 4 x 50-20
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  3. #3
    Registered User Halfway's Avatar
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    1.22.20 pull

    Was exhausted and I can tell that not doing legs and just doing a push/pull split is starting to overstress my upper body. I'm going to start doing leg formal rehab workouts as "leg" days as of tomorrow to allow an extra rest day or 2 between upper body sessions

    Hammer high row, freemotion handles, curl grip, reset on every rep, one arm at a time

    1 plate a side x 20
    1 and a 25 x 20
    2 plates x 20
    2 and a 25 x 20
    3 plates x 20

    Much harder than planned

    Standing hammer shrug machine with freemotion handles looped around the handles (allow more.natural hand positon)

    4 x 20 with 2 plates a side. This was ok on my ham

    Seated cable high row 2 x 20
    Fat guy chins aka floor rows 2 x 10

    Curl machine 5 x 20
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  4. #4
    Registered User Halfway's Avatar
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    Last push workout was

    Hammer Decline
    3 plates a side 2 sets of 30
    2 plates a side x 100 (long long rest pause set with many pauses)

    Dip machine
    Pushdowns/Overhead extensions
    cable laterals superset cable OHP


    Pull workout

    Ok, I have NO IDEA how brian shaw was able to rack pull 4 plates apparently 3 weeks after his hamstring tear, but I'm a little skeptical on the timeline since his massive bruising was gone by 'week 3' and mine is still lingering into the middle of week 4.

    I did rack pulls with 1 plate (LMAO) for 20 slow slow slow reps. Maybe overdid it since it twinges again today.

    Hammer pulldown with freemotion straps 10x10
    Hammer standing shrug machine - 3 plates a side 4 x 20 reps
    Hammer row super light
    cable curls super light

    my ham was pretty twingy today, this morning I saw my ortho who says 6 more weeks before he'd be happy removing my hip bursa to cure the chronic, all consuming pain on the other side. I need the ham to be healed enough to take all my weight after the operation but the left side hip bursa is literally crippling. I'm going to lose literally all my leg size by the time this is done as I cant do anything for either leg currentlly lmao
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  5. #5
    Registered User Halfway's Avatar
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    ART on my hammie this morning, my therapist says one of the muscles isn't firing properly even after 4 weeks, likely it's guarding. Gotta figure out some way to wake it up asap

    Hammer wide

    3 plates a side x 40
    2 plates a side x 10x10

    pushdowns
    rear delts
    walking kettlebell laterals
    rear delt rehab stuff
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  6. #6
    Registered User Halfway's Avatar
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    Chest

    Hammer decline, one arm at a time

    3.5 plates a side x 27 first set, 25 second set, drop immediately to 2plates a side for a burnout of 20 more reps.

    Rear delts

    Cable standing one arm shoulder press, 4 x 30

    One arm db floor press 1 x 50 reps with a 25lb (slowly getting back to db press)

    Tricep extension machine with a freemotion handle
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  7. #7
    Registered User Halfway's Avatar
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    Back

    First time being able to do pendlay rows since the ham tear, but my back tended to be hunched a bit due to tight hammies

    115 lol lol x 10 x 3 sets no pain

    Pulldowns 3x20
    Hammer high row 10x10
    Hammer Shrugs 1 x 20
    Curls with kettlebell 50, 30, 20
    Machine one arm curls 4 x 20

    ‐‐---------

    Chest

    Db low incline pause bench, first time since hammie tear

    45 x 20
    60 x 20
    70 x 20
    80 x 20

    Next session I'll try 90 x 20

    Hammer decline 3.5 plates 2 x 30
    Cable chest and shoulders
    Pushdowns
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  8. #8
    Registered User Halfway's Avatar
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    Big day (lol) today as it's my first day doing legs since the tear.

    My left hip trochanteric bursitis is crippling still so there's not much rehab happening until that's cut out next week.

    Horizontal leg press , 5 x 20 all baby weight

    Leg ext 3 x 30
    Leg curls 3 x 30 (torn hammie is noticeably weaker)

    Calf raises 3 x20

    Tried to squat the bar but I was so shakey that I only did about 10 reps before calling it. Dont want to reinjure my hammie because I'm shaking around

    I'll try opening next session with 45lb goblet squats.

    Amazing how just a couple of months ago I was front squatting 365 for paused reps. My legs have GONE in barely no time
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  9. #9
    Registered User Halfway's Avatar
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    Pendlay Row

    145 × 20

    Lmao, that's 100lbs less than last time I did this but the good news is my hamstring didnt complain too much

    I tried doing some stiff leg dead reps with the same weight but it's still too soon, my leg was wobbling like crazy and that scared me so I noped out

    Pullups with freemotion straps 2 sets of 8 reps

    I really suck at these because fat

    Hammer high row with freemotion straps 3 x 30
    Hammer shrugs 3 x 20
    Freemotion cable pulls 3 x 20
    Bicep stuff
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  10. #10
    Registered User Halfway's Avatar
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    Went up to 185 x 20 for pendlays, but my ham is so tight I couldn't get my torso any lower. Still, I'll take it.

    Hammer iso row 10x10 then biceps

    I have my FAI/bursectomy surgery on tuesday so I'm going out to get in my last WO for a few days
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  11. #11
    Registered User Halfway's Avatar
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    Last workout for a while

    Low low incline DB paused DB bench

    90 x 20

    Hammer decline 2 plates a side x 50, 50, then 5 x 10 with minimal rest to burn out

    "Normal" incline Db press (not paused) 65 x 17

    Precor odd seated cheat press that I felt like using, a few sets of 20

    Triceps pushdowns
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  12. #12
    Registered User Halfway's Avatar
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    3 days post hip surgery

    Hammer high row normal handles

    3 plates x 15

    2 x 30 rest paused

    Iso row 1plate 2 x30

    Standing machine pulldown lever

    3 x20 light weights

    Biceps

    Tired weak post surgery
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  13. #13
    LIKE A BOSS MoEcho's Avatar
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    So very sorry about the injury. I'm battling a few myself so I can empathize. In and following. Heidi
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  14. #14
    Registered User Halfway's Avatar
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    Originally Posted by MoEcho View Post
    So very sorry about the injury. I'm battling a few myself so I can empathize. In and following. Heidi
    Sorry to hear that, let me check on your journal to see how bad they are! Hopefully not super limiting

    Pressing workout

    Hammer decline, 3 plates a side

    40 reps, then 5 x 10 super slow reps with minimal rest as a big backdown set

    Some random cheat press machine

    Laterals

    Triceps



    Today I tried to squat to parallel with the oly bar but its still a little early. Surgery site burned on each rep so I only did 6

    Both legs are pretty bad, did some high high rep super light machine nonsense then stretched for a bit
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    LIKE A BOSS MoEcho's Avatar
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    Holy crap! My dude!! Leg training (of any kind) just over a week post surgery? You are my new hero! Truth.
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  16. #16
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    Not sure if it was a smart idea since it irritated the hip, but my surgeon said there's virtually no chance of actually damaging anything unless I throw 500lbs on the bar and jump up and down


    Training has been meh for the last 2 weeks but I'm going through the motions

    Hammer decline press, one arm

    Top set 5 plates/side x 12
    Drop to 4 plates x 20, 3 plates x 10, 2 plates x 10

    Cable pumping after that



    Yesterday

    Squat to parallel with the 45lb bar x 10 reps

    Leg ext, curls, calfs

    My torn right hammie is a LONG way from good, it hurts so I did supetslow 20 second reps for leg iso work.


    So far this year has pretty much sucked
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    I'm 2 weeks into using the aptly named 5FU chemo cream and my face is a mess, sweating really sucks.

    Friday

    Hammer wide, one arm

    4 plates/side x 28
    3 plates/side 2 x 30

    Hammer incline 2 plates x 20

    Db floor press relearning this post injuries
    Cable press
    Pressdowns


    Sunday - back

    Pendlay row - seeing how this hurts my hip

    185 x 20, felt ok
    Hammer row 10x10
    Cable pulls various angles 5 x 20

    No biceps

    Will try another light leg wo tomorrow
    Last edited by Halfway; 03-09-2020 at 07:13 PM.
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    LIKE A BOSS MoEcho's Avatar
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    Hey! Checking in. Sending 'get better fast hammie!' vibes
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  19. #19
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    Originally Posted by MoEcho View Post
    Hey! Checking in. Sending 'get better fast hammie!' vibes
    TY, hammie is hopefully ready to start rehabbing hard but my legs are melted this last few months, it's going to be brutal getting it back

    Yesterday, DB pause low incline press 100's x 15 - very out of practice with this lift and can't brace my legs because of the hip. Hopefully back to 110's x 15 next session

    Some machine stuff and pushdowns

    Today I think I have the flu, but hopefully it's not the corona kind lol
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    Registered User Halfway's Avatar
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    Finally did a light leg workout

    2 plates a side on the leg press for a few very slow sets of 20,

    followed by leg ext, leg curls and calfs.

    Feels ok, but damn I'm weak. My legs were shaking from the very first rep.

    Yesterday back

    Hammer iso row up to 5 plates/side x 12 (no straps) then x 30 with 3 plates

    Hammer high row with freemotion handles

    Standing pulldowns to lower chest
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