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Wed Jan 21, 2015 1:55 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Today was just a Bike ride for 12.6 miles. Had a couple of PRs along the way. My fitness seems to be getting better as I can ride with the leaders for longer periods of time. Now I need to work on the weight, as right now I'm at 230. Lost a few pounds since the beginning of the week. Trying to watch my sugar in take and drinking lots of water.



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Mon Jan 26, 2015 5:07 pm

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Has not been a good week since I last posted. Pulled the Hamstring again and came down with another Sinus Infection. Getting therapy for the Hammy and meds for the infection. Got stir crazy and went to the gym for a short workout:

Bench Press 10x135, 150, 165, 180 on the minute.
Lat Pulls 10x90, 100, 110, 120 on the minute.
DB RDLs 2x10x20s

Felt OK, a little tired but that's to be expected. Did very light RDLs to try and stretch the Hammy and give a bit of work. I've been neglecting them lately and it has come back to bite me. Now it will be rehab and the Bike for a couple of weeks to see where I'm at in my training.



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Fri Jan 30, 2015 2:54 pm

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Took a few days as rest and then walked SeaWorld in Orlando yesterday with family. Hammy was toast by the end of the day. Today I went to the gym for a quick workout:

Bench Press and Lat Pulls were Super Setted with as little rest as possible. Bench press was 180 and Lat Pulls were 120 for 21, 15, 9 reps. Finishing time was 3:58.....previous best time was 5:15. Took no rest and thought I would explode at the end. Very winded and tired....great Pump. Finished with DB RDLs for 3x10x20s. Very good workout.



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Wed Feb 04, 2015 3:51 pm

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After walking Key West with family for three days the Hammy is really sore. Took a couple of days rest and today I went for a Bike ride of 7.9 miles to see how it felt. Hammy was again really sore. Went to the gym for a quick lift:
Bench Press 5x10x180
Lat Pulls 5x10x120
DB RDLs 4x10x15s
Super Setted the Bench with the Lat Pulls taking 1 minute rest between sets. After the RDLs the Hammy felt better. Will see how the rest of the night goes.



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Thu Feb 05, 2015 8:22 pm

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Master Masters Athlete
Joined: Tue Jul 14, 2009 9:37 pm
Posts: 108
Location: Lafayette, OR

Speaking of hamstrings, I'm going through a high hamstring injury. It's very frustrating because all other systems are go except for this little pain in the butt. It's getting better with rest, ice, softball, and foam roller but haven't really worked out since December. Hope your hammy gets better, Dan.



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Fri Feb 06, 2015 5:01 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Fidel,

I know what you mean. Hurt it again today and went to the Chiro.. She said it could be a combination of Hamstring, Bursitis, and maybe some Sciatic nerve problem that it hasn't healed yet. I'm going on 6 weeks and it still isn't better. The PT guy gave me a ton of stretches and strength building exercises to do. he said that strength wasn't my problem, but it's flexibility that keeps causing the problem. So....my training has been put on hold for the next 3 weeks as I get therapy........and stretch. Hopefully I get better soon as you also. Hang in there and stretch!!!!

Dan



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Sat Feb 07, 2015 12:55 pm

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Joined: Sat Jan 20, 2007 2:09 pm
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Can't really workout so I went to the stretching and yoga routine....plus core ABs. Total of 45 minutes almost nonstop. Actually worked up a pretty good sweat during the process. That and my diet has been pretty good the last few days. The Chiro and PT said that if I lost some weight that might help also. Trying to get there....lol....but obstacles keep getting in the way....lol.



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Mon Feb 09, 2015 6:53 pm

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Master Masters Athlete
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Today was PT in the morning for the Hamstring. Pretty intense session. This evening I went to the gym and did a Chest Workout:
Bench Press 4x12x185 with 1 minute rest.
Machine Flys 4x8x110 with 30 seconds rest.
The last set of each exercise was pretty hard....struggled to get the last reps done.
Finished with 20 minutes of Yoga. PT and Chiro both said that Yoga would be good for the overall rehab. Its also my only way of getting a sweat going. Didn't think that Yoga would be that diificult.....but.....it is....lol.



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Fri Feb 13, 2015 11:31 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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The last few days have been PT for my hamstring and yoga. The leg is feeling better but the PT is exhausting. Lots of strength training and stretching. Goes on for 45-50 minutes. Didn't know PT could be so tiring.....lol. Hopefully by next week I can start back on the Bike for some easy riding.....and then stretch. My bad leg is noticeably weaker then my good leg. partly from the bad knees. Working on getting full range of motion in the bad leg as well as balancing the strength. All this I know but have neglected for several years....now it's coming back to haunt me. Will continue to work at it to get better. feel better already.



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Sat Feb 14, 2015 6:52 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym and did the following:
Lat Pulls 4x12 120 with 1 minute rest.
Single Leg Press 3x15x95 30 seconds rest Felt easy. Bad leg felt the WO much more
Single Leg Curls #x15x25 30 seconds rest Again the bad Hammy felt harder.
10 minute Trainer Yoga.
Overall a good workout. Worked up a sweat and felt good at the end.
Hammy feels pretty good See how that goes.



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Mon Feb 16, 2015 2:49 pm

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Master Masters Athlete
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Got good news this morning at PT. I can go back to the Bike if I take it slow and stretch after I ride. Rode 6.2 this afternoon in an easy ride. Leg felt good and I did stretch afterwards. Went to the gym and then did the following:
Bench Press at 185
Lat Pulls at 120
Took no rest in between sets of 15, 12, 9, 6, 3. Super Setted the Bench and Lats. Total time was about 5 minutes. Had the HR up there and got a Major Pump.
Came home and stretched some more.......Good Day.



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Wed Feb 18, 2015 6:09 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Yesterday I rode for another 6.2 miles...just easy to get the legs back. Went to the gym and did a light Legs workout.

Single Leg Press 4x10x95, 25x75 30 seconds rest.
Single Leg Curls 4x10x25, 25x15 30 seconds rest.
2xBW Squats.
Stretch

Today was just an easy 6.2 on the Bike. Stretched afterwards.

Felt pretty good doing the legs. Wanted to do single leg work to try and build up my weaker leg....do to the bad knees. Will try to keep this going.



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Fri Feb 20, 2015 11:42 am

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Master Masters Athlete
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Yesterday was a 7.2 miles ride and then PT on the Hammy. Felt pretty good afterwards.

Today the legs and back feel a bit tired. Will take the day as a rest day.



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Sat Feb 21, 2015 12:41 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Didn't have much time today so the ride was a quick one. Rode 4.8 miles in 17:35. A PR for that new route. Rode hard and the wind didn't bother me so much today as in previous days this week. Good hard effort. Tomorrow will be the weight room.



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Sun Feb 22, 2015 4:29 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym for a full body lift :

Bench Press 5x10x185
Lat Pulls 5x10x125
Bench and Lats were Super Setted with 1 minute rest between sets.
Single Leg Press 5x10x100, 25x80. Weak leg seems to be catching up to the good one.
Single Leg Curls 5x10x25, 25x20

Good stretch after the workout. Legs feel good.



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