My injured calf feels like it’s almost healed–my limp is imperceptible but still there to a degree. Because I’m so good at re-injuring it, I decided to train at home again with a limited workout and limited walking or pushing with my legs. I did start with some light leg work that included some calf stretches. Damn, I hope that didn’t re-introduce some lower-leg trauma…
Steve: 1-Set Friday (hams/chest/back/brachialis)
Still waiting for my right lower leg to heal–the older you get, the longer it takes. So today I decided on a short, one-set-per-exercise home-gym workout. I did a home PowerBlock workout because I wanted to minimize walking. And to further minimize lower-leg stress, I used light weights on my one set, but I did X-centric reps–lift in one second, lower in six–followed immediately by an X-celeration set using the same weight (1.5-second reps); however, I did only a standard light set on my first exercise, semi-stiff-legged deadlifts–again, to minimize lower-leg stress…
Steve: Home-Gym Wednesday (delts/arms/abs)
The bad news is I re-injured my right calf. I woke up yesterday feeling great, no pain. I immediately thought I was healed, so I cleaned up the yard and took the dogs for a walk. Bad idea–barely made it back to the house–so today I am minimizing movement, and that means a home-gym workout. The good news is that it was a great one…
Steve: New-Move Monday (legs/chest/back/abs)
Dealing with a high-calf strain–or is it my knee? Interesting that two weeks ago was when it started, and that’s about the time I went up on my leg press poundage. Hmm. I’ve never been a fan of the restriction and knee compression the leg press machine causes–so, although I’m not sure that is the problem, I switched exercises. For quads I went back to cable squats, holding the low cables at waist level and leaning back. Unreal feel in my quads and rear–and no knee/calf pain. We’ll see what happens… [Read more…]
Steve: Favorite Friday (MMX chest/back/delts/quads/hams)
I decided to pick one exercise for each target muscle and hit my MMX sequence–high reps, rest 30 seconds, then lower reps with a rest/pause set added. For some bodyparts I chose an isolation move; for others it was compound; however, I did avoid any exercise that would affect my lower legs, as I still have a right calf strain that’s hampering my gait…
Steve: Delts/Arms/Abs Wednesday (Contracted/Stretch MMX)
For my add-on today after my heavy stretch move, I did a 10-second rest/pause and hit it again with the same weight. I thought about reducing the weight and going for an X-centric (1/6 cadence), but I didn’t want much soreness tomorrow. I’ve had a right calf ding that has my limping, so more muscle pain is not on my agenda. I did do some light seated calf raises for blood flow though…
Steve: X-cel Add-On Monday (legs/chest/back)
Thinking about my Monday workout over the weekend, I realized that I haven’t use the X-cel method in a while. I’ve been adding on either a standard-speed set after a rest/pause or an immediate X-centric set, reducing the weight and lifting in one second, lowering in six. Today I used the rest/pause after my heavy set, kept that heavy weight and did as many X-celeration reps as possible (1.5-second reps). Wow! Felt the difference immediately…
Steve: X-centric Add-On Friday (legs/chest/back +)
Fridays consist of a high-rep contracted-position exercise for one high-rep set (20-ish), then one stretch-position set followed immediately by a drop in weight and an X-centric set–lift in one second, lower in six. I always get sore from this workout, despite the low volume. It’s either damn taxing no the target muscles, or I’m old. Lol…
Steve: Wanker Wednesday (Contracted/Stretch + Xcen delts/arms/abs +)
The gym was kind of crowded today, and that means the odds of having some rudeness in the mix was high. The guy dropping the weight stack after every set of pushdowns qualifies–wanker. He even burped out loud, no “excuse me” or “oops, sorry.” Just a smug look pleading to be slapped off his face. Lol. It made the session a bit more interesting–like seeing the woman next to me doing DB presses roll her eyes when the dude burped…
Steve: Midrange MMX (legs/chest/back/abs +)
One of those Mondays–computer problems (I’m not on my laptop at the moment). At least the workout was a good one, with an X-centric finisher on every exercise…
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