fuuuuudge. that pisses me off. given how my knee was feeling (strike that, IS feeling), I was really needing those sleeves for Friday ... hell, for bench on Wednesday.

my package is supposed to land tomorrow. I'll let you know if they're in there for me or not. fingers ... are ... crossed.

yeah. it's not the best transport; but it'll git r dun in a pinch.

my favorite gluttonous muscle treat is to mix creatine into a Wendy's Frosty. :-) I've also sprinkled it over a piece of toast with peanut butter on it.





hey ... I never said I was right in the head. :-)

Thanks, I'm just starting to work out again (took about 14 years off) and I'm trying to figure out the easiest way to prevent soreness.

truthfully: drink a gallon of water a day, eat a high protein diet, take a good whey protein shake after every workout (Icehog3 and I recommend Optimum Nutrition 100% Whey Rocky Road), and take a good multivitamin.

also: be sure you don't overtrain and make an effort to stretch before and after every workout.

you don't need creatine at this point to help you stay less sore. that said, you're going to be sore if you've taken 14 years off. there's nothing you can do about that. taking the steps I outlined will minimize that soreness and speed your recovery time, though. but you're still gonna feel the ouch. :-)

no
I would get some powdered gatorade mix, its the same stuff they use for transport in premixed stuff. I mix creatine and aminos in it and drink during a workout. gives you some electrolytes etc. avoid the pre mixed store bottled gatorade.

you buy both knee and elbow ones?
ya im a little pissed, but what ya going to do.

just the knees ... though I might get the elbow ones at some point. I feel stupid enough wrapping my wrists at the weight I'm lifting, though. :-)

Recovery/Support

Pull-throughs: 4 x 12
Leg press: 4 x 15
Hypers: bw x 10, 25 x 10, 45 x 10 x 2sets
SLDs: some x some (I wasn't really keeping track -- just doing it to stretch the hams)

All of those were with minimal weight -- really just to get the blood flowing back to the muscles worked yesterday. Followed it up with some arch/form practice on the bench (getting more and more comfortable with that and finding my groove) for 3 sets of 3-5 reps with just the bar. Finished things off with a little cardio and some stretching.

Heavy back day today. Some t-bar rows for 115x5, 125x5, 135x5, then some close grip lat pulldowns at 195x5, 210x5, 225x5, and HS Low row at 115x5, 125x5, 135x5. Finished off with some dips. Haven't done most of those exercises heavy in ages, pain trying to find where my weight is, but I think I've got em locked down for next time.

Change your leg/foot position on the HS low row ... I bet you can do more. :-) I just notice that if my feet are on the two centered pegs, it pulls my body in a strange way. I keep my feet tucked back in the corners closest to the seat -- almost like my legs are in the starting position for an arched bench press. I find that it keeps my chest against the padding better and gets the most out of my lats. :-) YMMV, of course.

Taking one more day off from the gym to let my hamstring heal a little bit more....feels a lot better than yesterday.

I usually sit with my feet on the grippy spots under the seat. I likely could have done more, but I was doing one arm at a time and getting pulled to the side. I will go both arms at once next time.

Sleep well and dream of large women.

Good call, Admiral. :-) :-)

"Hello, Lady!" :-) :-)

Every once in awhile I get it right, Dokk! :-)

Me, not so often. :-)

You can be like me....we give good advice, but don't always take our own. :-)

Rad! :-)

Hope ya heal up there Tom. I think I may have tweaked my hamstrings also.

Squatting yesterday, everything felt fine until my 2nd to last set when my right hamstring just sort of felt really cramped. Then the left one followed right afterwards. I'm thinking it was some sort of cramping...I'm not 100% sure they feel tender today. Going to foam roll and stretch em out later. Part of it is my mistake. Ive been neglecting stretching etc.

Thanks Frank, I will give it a go at the gym tomorrow. Hope you heal up quick too.

Foam rollers are amazing, and can be very painful I love it

agreed. Lower back is the worst for me, hurts so bad but when I finish its like a world of relief...