Author Topic: Dreyth's New Journal  (Read 106955 times)

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CoolColJ

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Re: Dreyth's New Journal
« Reply #1395 on: February 04, 2020, 07:57:54 pm »
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You jumped into the deep end too quickly and too soon.... That's how all my previous knee issues happened - when getting back into BBall
Knee tracking is the big one

Dreyth

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Re: Dreyth's New Journal
« Reply #1396 on: February 05, 2020, 06:19:27 pm »
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Yep! I remember the first time these knee issues came up where they would swell the next day and last for a week or more. I hadnt played ball in a year. Then i put like 100lbs on my squat and gained 15lbs of bw... signed up for a bball league and after the first game it happened. After the second game (the next week) i was finished lol

Physical therapist had me doing tons of glute medius work, and it helped. I have valgus collapse

Years ago i had jumpers knee, but IT band rolling and VMO activation fixed that
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CoolColJ

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Re: Dreyth's New Journal
« Reply #1397 on: February 06, 2020, 02:33:24 am »
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also check out your adductors, stretching and release work - normally neglected in 95% of people
Mine are always super sore. Adductor magnus is also the second largest muscle and the main hip driver, so it's very important...

Dreyth

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Re: Dreyth's New Journal
« Reply #1398 on: February 06, 2020, 08:08:22 am »
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Thanks for the tips! I have a foam roller at home that i barely use. Time to dust it off
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Dreyth

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Re: Dreyth's New Journal
« Reply #1399 on: February 06, 2020, 05:17:36 pm »
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Foam rolled my groin to near the knee. Immediate relief by like a 20% reduction in discomfort. Awesome! I assume the fact that my knees have fluid in them makes it mechanically impossible to feel a drastic relief right away (unlike foam rolling my IT band when i had jumper’s knee, that was like a miracle).

But this is great. Thanks a ton for the tips! I need to do this daily, especially before longer walks. I notice my knees swell up after getting back from doing upper body since it involves 2-3 miles of walking
« Last Edit: February 06, 2020, 05:27:46 pm by Dreyth »
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CoolColJ

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Re: Dreyth's New Journal
« Reply #1400 on: February 07, 2020, 06:08:19 am »
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foam rolling is ok to start, but it's too big.

try use your fingers on the VMO and long adductor area
Then get 10cm sized ball and lie down on it, wedged on the inner thigh and roll up the long adductor, super painful for me.
You can also wedge the ball between the legs while you lie on your side, the weight of both legs will put a lot of pressure.

and then the short adductor up near the groin - use a bigger hard ball around the 12-15cm size, and sit on it, on a chair not the floor, wedge it between the glute and groin and then move down lower etc


Dreyth

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Re: Dreyth's New Journal
« Reply #1401 on: February 07, 2020, 07:59:06 am »
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Foam rolling is already quite painful, so perhaps adductor release is exactly what i need. I should definitely move to a ball at some point like you said. I don’t want these knee issues anymore. I think i have a lacrosse ball somewhere.

Im having trouble visualizing the last part on the chair. Can you help me out?
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CoolColJ

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Re: Dreyth's New Journal
« Reply #1402 on: February 07, 2020, 08:48:22 am »
+1
also an oly barbell works well, but it gets super deep, so more for later  :-*
The smallness and weight of the barbell makes it super effective

I do these on my wooden coffee table, of about 20 inches tall, and it's big and square unlike a bench, so plenty of room to position the body
With the second one, I found my larger 12mm Supernova ball does it better than smaller balls, since the inner , upper part of the groin is hard to reach with small balls, and your thigh just swallows them up
A medicine ball or similar can work

edit - also kettle bell handle...

You can sit on a ball while your on the computer for a few minutes as well :)

<a href="http://www.youtube.com/watch?v=U8skTclzos8" target="_blank">http://www.youtube.com/watch?v=U8skTclzos8</a>
<a href="http://www.youtube.com/watch?v=-KqgroVNvi4" target="_blank">http://www.youtube.com/watch?v=-KqgroVNvi4</a>

<a href="http://www.youtube.com/watch?v=ZKIBx_w11i4" target="_blank">http://www.youtube.com/watch?v=ZKIBx_w11i4</a>

<a href="http://www.youtube.com/watch?v=OyT_iPUjzVI" target="_blank">http://www.youtube.com/watch?v=OyT_iPUjzVI</a>
« Last Edit: February 07, 2020, 08:55:12 am by CoolColJ »

Dreyth

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Re: Dreyth's New Journal
« Reply #1403 on: February 08, 2020, 11:26:36 pm »
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Ok the barbell HURTS. But im seeing good results with it!

Did 2 upper body workouts that ive been too lazy to update with. Maybe tmrw
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Dreyth

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Re: Dreyth's New Journal
« Reply #1404 on: February 10, 2020, 09:00:01 am »
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Quote
Wedesday - 02/05/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 8
60's x 10
60's x 8

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 2
180 x 9 PR
160 x 8
160 x 6

DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rests.
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

Barbell Shrugs
135 x 10 >> 60sec rest.
225 x 5
315 x 1
365 x 12
315 x 12

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8
+50 x 5
+50 x 4

DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5

Hanging Leg Raises
12 >> Haven't done this in a long time.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1405 on: February 10, 2020, 09:03:53 am »
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Quote
Friday - 02/07/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 5
60's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
15's x 20

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8

T-Bar Rows
45 x 5
135 x 1
180 x 5

Barbell Shrugs
135 x 10
225 x 5
315 x 15

De-loaded today. It's tough going hard on upper body every other day. Knees still pretty bad.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1406 on: February 10, 2020, 09:10:16 am »
+2
Quote
Sunday - 02/10/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Worked out at a different gym today and decided to barbell incline this time.
135 x 5 >> I'm pretty weak at these. I don't have the movement efficiency for them.
185 x 5
165 x 7
135 x 12


DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 12
15's x 10

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
BW x 8

Barbell Shrugs
135 x 10
225 x 5
315 x 1
365 x 12
315 x 12

T-Bar Rows
45 x 5
135 x 1
180 x 5

RDL
135 x 8 >> 2min rests.
225 x 3
315 x 1
365 x 6
365 x 2
315 x 5

Dragon Flags
8 >> 60sec rests.
5
5

Towards the end of my workout I realized that my knees are solid enough to RDL. Dropped from 405x6 to 365x6 lol. Crazy.

Happy to get a pump in my legs again though. My friend said I looked fat, even though I weighed like 186. I noticed it too. I weighed less because I lost the pump in my legs, and I notice when that happens, my face looks more bloated somehow. Maybe having the pump in my legs stretches my skin and fat more? I have no clue.

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Dreyth

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Re: Dreyth's New Journal
« Reply #1407 on: February 14, 2020, 10:43:22 am »
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had to do some traveling for a few days. bad diet, no lifting.
today (friday) doing a full day fast and planning to hit full body hard tomorrow

knees still not good enough to squat, but i can do a bunch of deads. maybe by tomorrow, lunges too? not sure yet
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Dreyth

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Re: Dreyth's New Journal
« Reply #1408 on: February 15, 2020, 02:20:31 pm »
+1
Quote
Saturday - 02/15/20
Weight:

-= Workout Log =-

45° Incline DB Press
40's x 12 >> 2min rests.
40's x 8 >> Dropped to 90x5 no doubt due to not lifting for too long.
60's x 5
60's x 3
90's x 5
60's x 12
60's x 7
60's x 6

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

RDL
135 x 8 >> 2min rests.
185 x 3 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 2
365 x 2

Barbell Shrugs
365 x 12 >> 60sec rests.
315 x 15
315 x 8

T-Bar Rows
45 x 5
90 x 3
135 x 1
190 x 5 PR
135 x 10
135 x 8

Cable Ab Pulldowns
90 x 5
115 x 8
115 x 5
115 x 3
   90 x 3

Chin Ups
BW x 5 >> 2min rests.
+30 x 3 >> Got weak on these.
+50 x 6 >> It's a combo of a long workout after a day of fasting, plus I didn't lift all week.
+50 x 3
+50 x 3

knees still feel a little off as far as step ups go. after tomorrow should be good though
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Dreyth

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Re: Dreyth's New Journal
« Reply #1409 on: February 19, 2020, 04:47:20 pm »
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Quote
Tuesday - 02/18/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 5
135 x 5
185 x 4
175 x 5
175 x 4


45° DB Bench Press
70's x 10 >> 3min rest.
70's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8

Seated Cable Rows
5 >> 2min rests.
? x 8 >> The plates didn't have numbers on them. Just picked something heavy and went for it.
? x 8
? x 8

Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+60 x 5
+60 x 4
+60 x 4
BW x 8

Overhead Cable Tricep Extensions
130 x 15 >> 60sec rest.
130 x 10

Seated Incline DB Curls
30's x 8 >> 60sec rest.
30's x 6
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