Cheers Wardy, the first workout is exactly what I was after.
Another question, I managed to injure myself tonight at the gym.
Last week I foolishly forgot that I'm pushing 35 and went from the gym to a 90 minute AstroTurf footy match. Bloody sore and tired the next day but I still piled into the gym on Friday for a strength and conditioning class.
During a set of jumping lunges I noticed a pain in my right thigh. I took it easy for a while and thought nothing of it. Went for a 2 mile run on Sunday, no problem but the thigh was still a little sore. Had a hot bath after the run and afterwards the sore thigh seemed much better. No pain or stiffness at all.
Last night I went to the gym as normal, 5 minutes in we did a set of dragon walks, and as soon as I went right leg forward I got a sharp pain in the top middle of the same thigh. I packed up and buggered off home!
Spoke to the coach afterwards and he reckons it's a possible tear but more likely a bad sprain. All I can do is rest, ice, compression, elevate.
I hope this doesn't class as seeking medical advice, but how long do you think this kind of injury will keep me out for? I'm going to have to get creative with workouts and try to focus on upper body stuff until I'm healthy again, and need to focus even harder on the diet to make sure the weight doesn't creep back on while I'm injured.
Every injury is different, just train upper body for now and rest your leg. Normally with these things, once it's to hurting you still need to give it another couple of days.
Days is fine, I was just wondering if I'm looking at days, weeks or worse!
There really isn't an answer to that one. Just go easy on it and rest it for a week and then see from there. When you think it's better, give it a couple more days and then ease your self back in gently.
Rest it, no matter how long it takes. I once got a thigh injury that didnt seem too bad initially, just sort of weird feeling. I kept playing footie then woke up one morning in agony. The thigh bled into itself (the weird feeling) and left me unable to bend or put any weight on the leg for 9 weeks (ended up on crutches) and it took a least 6 months before it felt 100% (my leg would wobble on stairs etc). Total nightmare of an injury and it was made far worse by me not resting it when I first knew it was hurt.
Excellent advice from Desmo and Boozehound.
Dave by doing squats 3 times a week you will not recover properly, once a week or twice would be a maximum, just a little warning Dave
It all depends on volume and intensity really with squats.If Wednesday is an 80% effort day your CNS can recover for 4 days which is fine.If you are squatting 200kg plus its a different story though, but that is way beyond 99% of gym users so not an issue.
Im 50 reasonably fit 6ft tall 210lbs, no health issues and i'm doing a pump class and spin class after each other on a Tuesday and Wednesday nights and have been doing this or a couple of years , and ive just started doing a Metafit class on a Friday night. the aim is to shed about a stone as I weigh too much. I'd like to know the best way to plan a diet around this regime for the best results. Also is Tuesday and Wednesdays too close together?