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Good work @BigCheese2000 looks like your killing it with Odin's gear 
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- Thread starter BigCheese2000
- Start date
Injury
Last night did a bit of a sprint just in work as a bit of fun but pulled up with a muscular injury. Came out with a grade 2 tear of the adductor and hip flexor so will be quite a while before even light leg work. Will adapt and have a new split coming from the coach. Have 2 weeks of a holiday in 2 weeks so a good chance to speed the recovery up with some warm weather and relaxation
Split
Push
Pull
Arms
Rest
Upper + Extensions
Posterior
Rest
Last night did a bit of a sprint just in work as a bit of fun but pulled up with a muscular injury. Came out with a grade 2 tear of the adductor and hip flexor so will be quite a while before even light leg work. Will adapt and have a new split coming from the coach. Have 2 weeks of a holiday in 2 weeks so a good chance to speed the recovery up with some warm weather and relaxation
Split
Push
Pull
Arms
Rest
Upper + Extensions
Posterior
Rest
Injury? do you have a bruise there? any pics?
No bruising but quite tender to the touch and have little to no mobility. Went to a physio/osteo for a look and came back with a grade 2 tear. Did some testing. Originally thought it was adductor but it’s actually at the hip flexor as well and the adductor is the least painful part of the tear
Basically your lower body is injured, you will need minimum 2 weeks off and only do upper.
No good brother
Yeah that’s basically the plan! The coach put together an upper split which I will share, I’m on holidays in 2 weeks so in a way fits out perfect
Was just in a good swing bro! But will still be training upper anyway. Wont be totally falling off the mapNo good brother
You be back in no time brother, upper annihilation in the meantime haha
Smart plan
Weekend Reflection:
Hope all had a good weekend. Was scheduled as 2 rest days due to leg injury and Saturday being a leg day with Sunday being rest.
Spent the full weekend moving apartments. This included carrying heavy boxes, steps 30k and up, and just general running backwards and forwards. Nutrition was off this weekend as it was pretty much a race against the clock. Everything is 90% finished outside of just placing everything and getting things settled. Lived at my previous place for over a year and had a regimented routine and a specific spot for everything which I prefer. Once all settled within the next week or 2 I have my trip to Thailand so will be a good chance to refresh and wash away some fatigue.
Will be back to normal training and nutrition tomo. Very thankful of the new place and realise the stress and effort of moving is worth it. Onwards and upwards fellas have a check in tomo will pop that up
Hope all had a good weekend. Was scheduled as 2 rest days due to leg injury and Saturday being a leg day with Sunday being rest.
Spent the full weekend moving apartments. This included carrying heavy boxes, steps 30k and up, and just general running backwards and forwards. Nutrition was off this weekend as it was pretty much a race against the clock. Everything is 90% finished outside of just placing everything and getting things settled. Lived at my previous place for over a year and had a regimented routine and a specific spot for everything which I prefer. Once all settled within the next week or 2 I have my trip to Thailand so will be a good chance to refresh and wash away some fatigue.
Will be back to normal training and nutrition tomo. Very thankful of the new place and realise the stress and effort of moving is worth it. Onwards and upwards fellas have a check in tomo will pop that up
moving is big training bro
you alright now?
4-6 weeks on the adductor, was a hip flexor and adductor tear. Have a Lot more free movement but just have to play smartmoving is big training bro
very happy with the look bro tight
Fasted Weight: 84.4
Sleep: 8.5 hours
BP: 119/68
BG: 4.1
Training:
Modified lower
Seated Calf: 20x12, x12, x12 rep match
Adductor: 13x18, x18, x18 (Rehab Work)
Leg Extension: 50x11, x9, x8
Standing SL Ham Curl: 17.5x11, x10. 12.5x13
BB RDL: 90x10, x8
MTS Row: 50x8, 35x12
Upper Back Pulldown: 8x10, x8
Rope Pullover: 8x12 x12
Modifications and new split
Normal Upper
Modified lower + back
Rest
Normal Push
Normal Pull
Arms
Rest
Was quite cautious today. As it’s a hip flexor and adductor movement at the hip has to be quite limited. Found RDL totally fine as long as the knees stay a bit stiffer but got a slight bit of bend in a rep and was careful. SL ham curl and extension caused no pain which is good and calves are fine. Went a bit light to limit any hip involvement and went quite well. Did some light rehab work with adductions to promote blood flow and healing. Good chance to focus on upper but with some leg movements in there still promote growth. Overall happy just have to keep a level head around this day and not get overconfident so I can fully heal and come back stronger
Sleep: 8.5 hours
BP: 119/68
BG: 4.1
Training:
Modified lower
Seated Calf: 20x12, x12, x12 rep match
Adductor: 13x18, x18, x18 (Rehab Work)
Leg Extension: 50x11, x9, x8
Standing SL Ham Curl: 17.5x11, x10. 12.5x13
BB RDL: 90x10, x8
MTS Row: 50x8, 35x12
Upper Back Pulldown: 8x10, x8
Rope Pullover: 8x12 x12
Modifications and new split
Normal Upper
Modified lower + back
Rest
Normal Push
Normal Pull
Arms
Rest
Was quite cautious today. As it’s a hip flexor and adductor movement at the hip has to be quite limited. Found RDL totally fine as long as the knees stay a bit stiffer but got a slight bit of bend in a rep and was careful. SL ham curl and extension caused no pain which is good and calves are fine. Went a bit light to limit any hip involvement and went quite well. Did some light rehab work with adductions to promote blood flow and healing. Good chance to focus on upper but with some leg movements in there still promote growth. Overall happy just have to keep a level head around this day and not get overconfident so I can fully heal and come back stronger
Sleep is good you're looking for the longer sleep and smart to be careful not to get injured. @BigCheese2000
