Can I get lean/tan and swole for summertime?

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  1. #31
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    Quote Originally Posted by Derek Wilson View Post
    Helpful thread!
    r

    thanks brother. I've been out for 3 weeks with a soft tissue strain but I'm back at my grind

    Soo, It's been about 3 weeks, I was released last Friday from my ortho surgeon (former MLB ortho, now in private practice) so I tapped into my powder keg of potential this week. I started Monday, Ive trained every day this week using HS machines, DB's and any cables that do not require using your feet for anything. Let me explain, I incorporated a core stabilizing method that I learned years ago, keeping one foot elevated and therefore consciously keeping a slight tension on your core while running through the ROM for whatever exercise your doing

    I kept a pretty hight intensity considering the fact I was erring on the side of caution as to NOT reinjure my ankle. My training philosophy was hit hard and fast with an increased amount of stretching the primary in between sets, so I did just that. I kept the sessions short and intense, I accomplished what I set out to do, muscles pumped and activated, so I mark this week as a total success. I know the week isn't over technically, but tomorrow is Friday Gun Day, blasting arms is just FUN and easypeasy so idk if that really counts as a gym day, does it??

    Side note: As each training session progressed, primary muscle exhaustion was increasing, this has a very immediate effect on connecting tissue and supporting muscles and my advice would be, as soon as you reach that point, race over, hit the brakes, turn the key off and come back tomorrow. The old saying goes something like this...
    "she was running like a bat out of hell and then BOOM, there was white smoke everywhere" lol

    my point is, If you're injured, this is especially beneficial to know before going into each session, that is if you want to go back and lift tomorrow
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  2. #32
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  3. #33
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    Trained hard today-
    Smith over head presses
    Incline dbs press
    Incline db flies
    Was going to do flat dbs but my ankle was feeling not so great- just finished with some
    Cable flies
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  4. #34
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    Quote Originally Posted by HFO3 View Post
    Trained hard today-
    Smith over head presses
    Incline dbs press
    Incline db flies
    Was going to do flat dbs but my ankle was feeling not so great- just finished with some
    Cable flies
    Your ankle was hurting so you didn't do DB presses? Hmm......

  5. #35
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    Quote Originally Posted by Montego View Post
    Your ankle was hurting so you didn't do DB presses? Hmm......
    Correct- DB's do not magically appear in my hands on the bench-


    Sent from my iPhone using Tapatalk
    Last edited by HFO3; Today at 01:19 PM.
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  6. #36
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    Quote Originally Posted by HFO3 View Post
    Correct- DB's do not magically appear in my hands on the bench-


    Sent from my iPhone using Tapatalk
    I'm missing the connection lol. You couldn't walk with them?

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    Quote Originally Posted by Montego View Post
    I'm missing the connection lol. You couldn't walk with them?
    lol, ok, I'll explain. I'm healing from a soft tissue ankle injury, so yeah, carrying the DB's became a factor at that point in my workout, finishing with cables and without flat DB presses isn't ideal but I'm accomplishing what I want to get done.

    I'm open to ideas if you have any?
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