The Official Gym & Fitness Thread

Have any of you dealt with a sprained quad tendon or ACL sprain?

I’m nursing my knee and not sure whats up with it.

 

Been nursing this stupid IT band issue on my right quad near the knee insertion.. I guess it's kinda close right?

I stopped all squats and only did 70 lb leg extensions for 10 weeks straight. Smashed the fuck out of hammies though. I am just now doing some dumbbell squats (light) and leg press. Didn't lose any size on the legs surprisingly.

 

No, what exercises/movements are you doing?

 

Copy and pasted from my iPhone notes.. so this doesn’t have legs in it since I just started hitting legs again after recovering from my broken foot, but Legs would normally be the Wed and Sat slots.

Monday: (Back/Triceps #1)
-Seated machine rows (4)
-One arm DB row (4)
-One arm machine row (4)
-Tricep press machine (4)
-Cable pushdows (4)

Tuesday: (Chest/Biceps #1)
-Flat DB press (4)
-DB pullover (4)
-Machine flys (4)
-DB curls (3)
-One arm standing cable curls (3)*

Wednesday: (Shoulders/Abs #1)
-DB press (4)
-Lateral raises (4)
-DB bent over flys (4)*

Thursday: (Back/Triceps #2)
-Single arm pull downs (4)
-Lat pulldown (4)
-Pull-up burnout (4)
-Tricep press machine (4)
-Over head extensions (4)*

Friday: (Chest/Biceps #2)
-Incline DB press (4)
-Seated machine press (4)
-Machine fly’s (4)
-Hammer curls (3)
-machine preachers (3)*

Saturday: (Shoulders/Abs #2)
-Machine press (4)
-One arm DB raises (4)
-Cable rear felt flys (4)*
-Bench leg raises (4)


Same exercises weekly - I know what works for my body mechanics. Takes 45 min max per workout. Short-ish rest between sets, no super heavy crap unless I’m just really feeling like a Silverback gorilla that day - if I train too heavy my CNS gets fried and I’ll feel tired, not hungry, worn down, look flat, etc. Really important to learn the difference between doing enough to stimulate growth, but not drain your CNS (nervous system). Muscles recover FAST, your nervous system does not.

 

How'd you break the foot?

 

1300lb gun safe. I'll let the imagination flow with that one.. lol.

Got lucky I still have a foot and no permanent damage. Just walking like I shit my pants for a while. Luckily Tinder bitches don't care.. (;

It's weird - I've had SOOO many more women approach me while wearing my boot and strike up conversation, im keeping this thing around lol

 

Have you been foam rolling that thigh?

I had IT issues back in my running days. Took me a bit to get it under control.

I have pain when walking up stairs (not down) and coming out of a lunge. I can run, jump, skip whatever no pain but any pressure on the knee in a bent position is weary.
Its getting better I’m just getting impatient lol.

Surgery?

 

Lunch

 

Explain the CNS drain stuff por favor

 

Mid afternoon snack

 

Not a bad afternoon!

 

Unfortunately no on the foam roller. I do see a massage therapist about it each month though. I probably should do more for it, seems to just be inflamed. Funny as it sounds, but I contribute some of it to my office job. My legs are always in a 90 degree or worse... (bro science here lol)

 

Getting less fat. A poop and a 30 minute run got me under 220lbs for this first time in awhile.

 

Sitting in a chair 8-10 hours a day is the cause of so many issues.


I blame it for why I can’t squat right.

 

Yes sir, right on the spot after arriving at ER. Thank god for the podiatry specialists!

So basically lifting too heavy will put strain on the CNS if you're doing it often as a bodybuilder needs to train for growth. You need to find the balance between lifting heavy enough to stimulate growth, but not going nuts impairing the nervous system. The goal for MASS, should be to train as often as possible without overtraining, i.e - screwing your CNS. When you hear "overtraining" alot of people assume the muscles aren't recovering - rarely the case, it's the nervous system (and joints/tendons depending on the person) that isn't recovering. Without a recovered CNS, it's more difficult for the body to uptake nutrients like if you're stressed out 24/7 - your digestion tends to be off. That's why my cheat day/refeed day is always Sunday when im off from the gym and work, i digest all that food much better.

 

This is why I bought myself a standing desk. Just hope when I quit my job and get a new one I can either continue to work from home, or they have or will allow me to get a standing desk. Can't "stand" having to sit all day in front of the computer.

 

Podiatrists are why I had to have my foot re-broken in surgery and fixed. LOL

I ask for real doctors when I need foot stuff done. Its assholish of me but I had too many bad experiences with them.

If its yours cant you keep it?

 

I work from home, it’s a full on desk that lifts up, not just an attachment. I’ll snap a pic when I get back from lunch. If my new job lets me work from home then ya no problem, but I can’t take my full desk in to a new office haha

 

Even the damn young dudes.. I love when my girl scolds them and asks if they need something. Everytime they just UH UHH WHAT NO I WAS UHH *walks away*