Injury Update:

I just got back from seeing the Doc. Here's what the Doc said: I have a small tear in my adductor tendon called the adductor longus. This means I cannot do exercises which require internal rotation of the leg. I should give this as much rest as possible. It takes 3-4 weeks to heal. After that it will be fine. So this means my plan for the next mesocycle and the rest of this mesocycle is back to the drawing board. I'll be doing something new which I will post in a bit. I am gonna be continuing with this mesocycle till I heal up after which I will get back to regular exercises.

Sorry to hear that Anuj. Get well.. :)

I'm glad its only minor. I hope you have a fast recovery. :)

sucks man. when do you come back to the states?

Get well big guy.

Dub

Beginning Thoughts:

First workout after the injury...

Workout:

Overhead Squats:
31 kgs (65 lbs) x 3 reps x 3 sets
Very easy. Did not irritate my adductor.

Rope Chin-ups:
BW x 3 reps x 10 sets
Wow this was hard hell!!!

Banded Push-ups:
10 reps x 5 sets

Facepulls:
45 kgs x 10 reps
50 kgs x 10 reps
55 kgs x 10 reps
35 kgs x 20 reps

Front Planks:
60 seconds x 3 sets

Videos:

Overhead Squats & Rope Chin-ups:

YouTube

Overall Impression:

Slowly plodding along...I have a plan for the next 4 weeks which I'll post in a bit...

DarkHorse: Thanks, man :)

Kane: Me too, man, me too.

Pity: I arrive on the 12th of Jan. Just a few more days...

Iron Worker: Thanks, man.

:)

Thanks for all the kind wishes, guys! It's much appreciated.

.

Beginning Thoughts:

Time to heal...

Workout:

Overhead Squats:
41 kgs (90 lbs) x 3 reps x 5 sets
57 kgs (125 lbs) x 3 reps

Good Mornings:
91 kgs (200 lbs) x 5 reps x 3 sets
111 kgs (245 lbs) x 2 reps

Keystone Deadlifts:
111 kgs (245 lbs) x 6 reps x 3 sets

Chin-ups:
BW x 5 reps x 5 sets

Front Planks with various variations:
30 seconds x 5 sets

Videos:

Overhead Squats, Good Mornings & Keystone Deadlifts:

YouTube

Overall Impression:

Good workout....Those front planks with all the weird variations were killer.

how did it feel on the adductor?