The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!

[Venom]

My adductor muscles in my left leg are pretty inflammed today after yesterdays workout. It does not feel like soreness. More like a deep tissue bruise in that area.

Whatever, I no longer care about injuries. I'll make my legs grow standing on a crutch if I have to.

[Vlad]

When it gets better, buy a foam roller and use it. I'm planning my trip to USA, don't make it one of my missions to come over there and foam roll your adductors in a stricly proffessional physioteraphetic way! ! :P I've better things to do, like military pressing cute girls!

But in all seriousness, start doing some mobility work for them at the beginning of a workout and some BW exercises at the end, and foam rolling of course.

I doubt adductors is the real issue here, it is a symtom of something else. Have you had any leg injuries on the same side?

[sweetpea81]

Injuries upset me too! I've personally had my fair share in the past year. Hope you heal soon!

[Venom]

Originally Posted by sweetpea81

Injuries upset me too! I've personally had my fair share in the past year. Hope you heal soon!

Thanks, sweetpea! I have seen your injury trouble reports in your journal. Nothing is more frustrating than it. Good luck to both of us!

Originally Posted by Vlad

When it gets better, buy a foam roller and use it. I'm planning my trip to USA, don't make it one of my missions to come over there and foam roll your adductors in a stricly proffessional physioteraphetic way! ! :P I've better things to do, like military pressing cute girls!
MUAHAHAH! I am sure you would love that!

But in all seriousness, start doing some mobility work for them at the beginning of a workout and some BW exercises at the end, and foam rolling of course.

I have been hearing about that foam roller for a while and procastinated on getting it. You got a link to a good product you like?

I doubt adductors is the real issue here, it is a symtom of something else. Have you had any leg injuries on the same side?

You know, the funny thing is that it is usually the right side of my body that gets injuried. Left leg has been pretty good. The other weird thing is that I was pretty sedentary before I did those squats and felt the injury - as you know I was prepping for my qual exam. So it is difficult to figure out how it got injuried - from sitting down for too many hours?!??!?

[Venom]

Started the new program today. Starting this out with a 28 day hypertrophy cycle. Might go longer, but that is the initial idea. Then I'll taper for a week.

Day - Time Day One - AM
Bodypart Thighs/Calves; Bi/Brachialis Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Leg Press 5 12,10,8, 20, 20
Leg extensions 5 12,10,8, 20, 20
Stiff leg bar deads 5 12,10,8, 20, 20
Incline calve raises 5 12,10,8, 20, 20
Barbell Curls 4 20,20,15,15 Occluded
Glut-ham raises 5 12,10,8, 20, 20
Barbell Lunges 5 12,10,8, 20, 20
Reverse Tibialis raises 5 12,10,8, 20, 20
Reverse Barbell Curls 4 20,20,15,15 Occluded


Total Sets 43
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio

Day - Time Day One - PM
Workout 1 HR HIIT Variable Cardio

[Vlad]

Buy it...like today!

I don't know about the american brands, bro...but I doubt there are much difference, they all cost around 20$. It is like two pizzas I had to give up to get one. That is a huge deal for me IT IS THAT GOOD!

[Venom]

Originally Posted by Vlad

Buy it...like today!

I don't know about the american brands, bro...but I doubt there are much difference, they all cost around 20$. It is like two pizzas I had to give up to get one. That is a huge deal for me IT IS THAT GOOD!

LOL. Ok man, I will get on that.

Man, I am so sore right now. It is almost the exact feeling I had when I did the 4th horseman. Today when I was doing arms, I could not even curl because more forearms kept crapping. Hopefully my body adapts soon to this split and my DOMS subside. Though the pain is a great feeling, I still need them to subside because they are interfering with my workouts.

Here are last couple workouts.

Day - Time Day Two - AM
Bodypart Delts; Calves Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Dumbbell Shoulder Press 5 12,10,8, 20, 20
Barbell Upright Rows 5 12,10,8, 20, 20
Bent over laterals 5 12,10,8, 20, 20
Side Laterals 5 12,10,8, 20, 20
Standing Calve Raises 4 20,20,15,15 Occluded
Seated machine Presses 5 12,10,8, 20, 20
Machine Shrugs 5 12,10,8, 20, 20
Front Plate neck raises 3 12,12,12
Reverse plate tibialis raises 4 20,20,15,15 Occluded


Total Sets 41
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio

Day - Time Day Two - PM
Bodypart Chest; Tris Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Flat dumbbell 5 12,10,8, 20, 20
Dips 5 12,10,8, 20, 20
Cable Cross-overs 5 12,10,8, 20, 20
Tricep cable press-downs 4 20,20,15,15 Occluded
Standing Chest Press Machine 5 12,10,8, 20, 20
Incline dumbbell flys 5 12,10,8, 20, 20
Seated tricep pressdowns 4 12,12,12


Total Sets 33
Post Weights Cardio 30 Minutes Low intensity Cardio Time in Gym

Day - Time Day Three - AM
Bodypart Back/Abs; forearms occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Close grip pull-ups 5 Failure
Bent over rows 5 12,10,8, 20, 20
Cable deadlifts 5 12,10,8, 20, 20
Wide grip lat-pulldowns 5 12,10,8, 20, 20
Behind back wrist curls 4 20,20,15,15 Occluded
Dumbbell deadlifts 5 12,10,8, 20, 20
Cable Crunches 5 12,10,8, 20, 20
Seated machine crunches 5 12,10,8, 20, 20
Plate twists 3 20,20,20
Reverse dumbbell wrist curls 4 20,20,15,15 Occluded

Total Sets 46
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio

Day - Time Day Three - PM
Workout 1 HR Low intensity Variable Cardio














Day - Time Day Four - AM
Bodypart Arms; Thighs Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Alternate dumbbell curls 4 Failure
Preacher Curls 4 12,10,8, 20
Seated tricep pressdowns 4 12,10,8, 20
Overhead Rope press-downs 4 12,10,8, 20
Leg extension & hamstring curl 4 20,20,15,15 Occluded
Barbell Curls 4 12,10,8, 20
Skull crunchers 4 12,10,8, 20
Behind back wrist curls 4 12,10,8, 20
Reverse Barbell Curls 4 12,10,8, 20
Reverse bar wrist curls 4 12,10,8, 20
Belt Squats 4 20,20,15,15 Occluded
Total Sets 44
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio

[Venom]

Dav Five - AM
Thighs/Calves super sets; bis/brachilis occluded
Bodypart Exercise Reps Sets
Quads Heels Elivated Squats ss Sissy Squats 1 + 1/2 reps ss leg extensions 12, 10, 8, 20 + 12, 10, 8, 6, and 12, 10, 8, 20 4
Inner thighs Adductors SS Abductor 12, 10, 8, 20, 20 for both 5
Biceps/Flexors Preacher curls occluded 4 X 15 4
Hamstrings Glut Ham ss Leg Curls ss Heels high leg Presses 8-10 + 12,10,8, 20 + 12, 10, 8, 20 4
Calves Giant Set Leg Press Calf Raise ss incline reverse calf raise ss seated calf raise ss standing on high block bodyweight calf raise ss seated reverse calf raise All 100 rep method! 1
Brachailis Hammer curs occluded 15 X 4 4



PM HIT variable cardio


My hamstrings or adductor muscles (whatever it is) is still tender. But I was able to do squats today without cramping. So I think it is improving.

I am starting to get back in bodybuilding shape. After a month of this, should be back to my old self in the gym.

[sweetpea81]

The new program is looking very nice and painful just to read!!

I am starting to get back in bodybuilding shape. After a month of this, should be back to my old self in the gym.

YAY! It's always wonderful when one sees hardwork paying off in the gym...and in life!

What do you do for your HIIT? Since my back is all jacked up running has become a bit difficult for me to do. Okay, honestly it hurts AWFUL! I can do the elliptical, but I'm getting super bored w/that. I think I could do HIIT on the elliptical, but might have to cut down the time of the actual intervals b/c if I go too hard it's still painful..for right now. It WILL get better!

[Venom]

Hey, sweetpea!

Here are some of my usual HIIT workouts:

1. Track sprints - I know you said you can't do this, but just listing it. I do this very sparingly. It causes a lot of muscle damage and seems to interfere with my leg workouts. I have also gotten injuried on these several times.
2. Bike and elliptical sprints - I do these most often
3. HIIT variable cardio - I will go to the gym and do 5-10 minutes worth of sprints on a variety of machines, and intersperse sprints with 10-15 minutes low II cardio. I.E. 5 mins sprints stair master, 10 minutes walking, 10 mins sprints elliptical, 10 mins low intensity rowing.