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  • #1

    come back... 3 days a week...

    well I have been battling cts, and now work re-jigged my schedule so I can not workout the days I work . I now work 4 on 3 off. just coming back and taking it slow ...( wrist pain is one thing...finger tips numb or tingle is dead stop, having trouble with pulling for back stuff... and my curls suck)

    any recommendations..right now I do
    4 days off..(occasionally getting an aerobic in there)
    chest and tris
    back and bis
    shoulders and legs ( yeah that is a long one ...what can I do though?)
    Tags: None
  • #2
    Have you tried using wrist straps to grab weights to hold in proper form bro? My lift handed grip is shot due to an injury my first deployment. Wrist straps allow me to do the same as the right. Reduces stress on the tendons in the wrist as well.
    When I die I want to be called a friend or family member by everyone I came into contact with!!!

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    • #3
      Re: come back... 3 days a week...

      Originally posted by xdude View Post
      well I have been battling cts, and now work re-jigged my schedule so I can not workout the days I work . I now work 4 on 3 off. just coming back and taking it slow ...( wrist pain is one thing...finger tips numb or tingle is dead stop, having trouble with pulling for back stuff... and my curls suck)

      any recommendations..right now I do
      4 days off..(occasionally getting an aerobic in there)
      chest and tris
      back and bis
      shoulders and legs ( yeah that is a long one ...what can I do though?)
      I wouldn't train in that order. I would at least want 1 day in between back and legs. I would also suggest: Pull, Push, Leg Day. I don't see why so many think training legs is only a couple movements. It's half of your body. Why dedicate as much to your chest as your legs? That doesn't make sense.

      As for your pulling problems, use straps so that your grip isn't an issue. You're not a powerlifter so it doesn't matter if you're using straps or not.
      DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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      • #4
        Re: come back... 3 days a week...

        I have always used wrist straps I sit at a computer all day and that causes issue..the pulling on the wrist is noticeable even with straps...
        I have been using gloves, straps and wrist braces to take as much stress as possible. and keep them warm and loose
        I agree Legs are 1/2 the body.. I have a bum knee and have to limit the stress on it ..
        so have to cap the weight ... preferably higher reps ..but limit that too... I should get this knee looked at again..but the doc just keeps saying bruised patella and recommends rest and strange exercises

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        • #5
          Re: come back... 3 days a week...

          Originally posted by xdude View Post
          I have always used wrist straps I sit at a computer all day and that causes issue..the pulling on the wrist is noticeable even with straps...
          I have been using gloves, straps and wrist braces to take as much stress as possible. and keep them warm and loose
          I agree Legs are 1/2 the body.. I have a bum knee and have to limit the stress on it ..
          so have to cap the weight ... preferably higher reps ..but limit that too... I should get this knee looked at again..but the doc just keeps saying bruised patella and recommends rest and strange exercises
          Ask for a second opinion. You sometimes have to punk doctors and make them take time to figure out what's really going on. Cuz they get paid no matter they fix you or send you on your way.

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          • #6
            Re: come back... 3 days a week...

            Originally posted by SisterSteel View Post
            I wouldn't train in that order. I would at least want 1 day in between back and legs. I would also suggest: Pull, Push, Leg Day. I don't see why so many think training legs is only a couple movements. It's half of your body. Why dedicate as much to your chest as your legs? That doesn't make sense.

            As for your pulling problems, use straps so that your grip isn't an issue. You're not a powerlifter so it doesn't matter if you're using straps or not.

            Good advice Sister...I always think legs should be trained alone..maybe with abs but that;s it..
            sigpic

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            • #7
              Re: come back... 3 days a week...

              Originally posted by xdude View Post
              I have always used wrist straps I sit at a computer all day and that causes issue..the pulling on the wrist is noticeable even with straps...
              I have been using gloves, straps and wrist braces to take as much stress as possible. and keep them warm and loose
              I agree Legs are 1/2 the body.. I have a bum knee and have to limit the stress on it ..
              so have to cap the weight ... preferably higher reps ..but limit that too... I should get this knee looked at again..but the doc just keeps saying bruised patella and recommends rest and strange exercises
              If you can, get a MRI and see what's going on with it. If there is no tear and it's only a bruise than suck it up and lift. We're all in pain.... it's just part of the job. Something you learn to live with.
              DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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              • #8
                Re: come back... 3 days a week...

                I would Squat 1 day, Bench 1 day, and do Deads 1 day......work in assistance weight exercises as you think are required......I like simple training workouts and I make better gains on the less training volume (better recovery) I'm guessing
                DISCLAIMER: "Encino_Mang" is a fictitious character with the sole purpose to entertain. Nothing posted by Encino_Mang should be considered a statement of fact. Encino_Mang talks big looking for acceptance because everyone pointed, laughed and called him ugly names. He is also generally untrustworthy and unpopular with the women's. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                • #9
                  Re: come back... 3 days a week...

                  Originally posted by Elbutcho View Post
                  I would Squat 1 day, Bench 1 day, and do Deads 1 day......work in assistance weight exercises as you think are required......I like simple training workouts and I make better gains on the less training volume (better recovery) I'm guessing
                  I like this. Add some shoulder and triceps movents to bench day, biceps to back day, and legs all by themselves. Maybe day 1- chest, day 2 back, day 3 legs.

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                  • #10
                    Re: come back... 3 days a week...

                    Originally posted by mj_0360 View Post
                    I like this. Add some shoulder and triceps movents to bench day, biceps to back day, and legs all by themselves. Maybe day 1- chest, day 2 back, day 3 legs.
                    Works well for me............I see guys spend hours in the gym, fast forward a year later and they are still pushing the same weight........it's pretty simple, add weight, eat, rest, grow.......to a point anyway
                    DISCLAIMER: "Encino_Mang" is a fictitious character with the sole purpose to entertain. Nothing posted by Encino_Mang should be considered a statement of fact. Encino_Mang talks big looking for acceptance because everyone pointed, laughed and called him ugly names. He is also generally untrustworthy and unpopular with the women's. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                    • #11
                      Re: come back... 3 days a week...

                      Very true. Many normal gym goers don't change up their workout plans and the muscles begin to basically memorize it and adapt, therefore no real growth. Sometimes you got to go big for a while, some times you go light and sometimes you just take two weeks off to let your body heal.
                      When I die I want to be called a friend or family member by everyone I came into contact with!!!

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                      • #12
                        Re: come back... 3 days a week...

                        What you mean I have to program in some days I dont go to the gym? Im kidding but thats an important concept a lot of people new to this working out thing forget. You need to get some rest thats when your muscles grow, while your resting.

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                        • #13
                          Re: come back... 3 days a week...

                          Originally posted by chrisotpherm View Post
                          Sometimes you just take two weeks off to let your body heal.
                          ^^^This^^^ I was on vacation last year and missed 2 weeks.....got back in the gym and felt like a brand new man....all my lifts were up......but I did eat like hog for 2 weeks too
                          DISCLAIMER: "Encino_Mang" is a fictitious character with the sole purpose to entertain. Nothing posted by Encino_Mang should be considered a statement of fact. Encino_Mang talks big looking for acceptance because everyone pointed, laughed and called him ugly names. He is also generally untrustworthy and unpopular with the women's. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                          • #14
                            Re: come back... 3 days a week...

                            wouldn't you know it ... I lost my wrist straps.. damm I go through about 5 pairs of those things a year..
                            and this time no one turn them in.. they were good ones too..the ones with padding in the wrists

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                            • #15
                              Re: come back... 3 days a week...

                              also did some curls today to ...first time in a long time... hope I don't pay for it tomorrow with a finger tip issues ... but right now I am good .

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