[Polynikes]

My God...

Friday I was doing legs and I totally broke my shit down. I still can barely walk, let alone sit down. It hurts so damn bad. I mean, it's Sunday night so what the fuck?

Here's what I did:

At the Medical College of Georgia, they have an indoor track that has a bunch of machines stationed around it. There is the normal weight room, then there is the track and stuff staged all around it...

11 laps is 1 mile...

I did a set of leg press, then did a 3 lap sprint.

After doing this with the leg press for 5 cycles, I switched to the ham curl machine for 3 sets, then the leg extension machine for 3 sets...

I didn't do squats that day because I was in a hurry and there was a college fuckboy party on the squat racks...

But it only took me about 30 minutes total for the entire thing, and I'm fucked right now...

I ended up at a fast jog of course the longer I did this, but I continued to keep the running portion after each set with the weight. Actually, I think the last two or three sets that I ran I ended doing a slow jog but I added a lap or two...

For some reason, I am unusually sore. I am FUCKING sore gents...

So, whatever man. Try this if you want, or don't.

But I still can't walk. It's that bad...

I'll never do that shit again, but if I get a wild hair up my ass, I won't do it as hard. Maybe jog instead of sprinting the first few...

I was going for some strength work, but I need to be able to generate strength while I'm tired and beaten down. I thought this would be a good idea to try, and maybe when I heal I'll feel a little better...

[Sonny]

How's that altitude training going? are you still doing it?

[Polynikes]

Sonny, that's my brother's machine...

I'm not at home right now. I'm at a premedical summer program right now, and I'm away for the summer.

All I am able to do right now is lift and no MMA...

So no, I'm not able to use that thing right now...

And FCFighter316, great response. To be honest with you, your endorsement of my routine is quite possibly the last thing on my list of cares. But thank you for posting that picture and showing what a child you are...

[Sonny]

Originally Posted by Polynikes

Sonny, that's my brother's machine...

I'm not at home right now. I'm at a premedical summer program right now, and I'm away for the summer.

All I am able to do right now is lift and no MMA...

So no, I'm not able to use that thing right now...

And FCFighter316, great response. To be honest with you, your endorsement of my routine is quite possibly the last thing on my list of cares. But thank you for posting that picture and showing what a child you are...

Oh, sorry dude I forgot that your bro owned that machine. That workout you posted looks very Crossfit-esque. You'll probably be sore for at least another 2-3 days. Can you do any light cycling at all?

[Polynikes]

Originally Posted by Sonny

Oh, sorry dude I forgot that your bro owned that machine. That workout you posted looks very Crossfit-esque. You'll probably be sore for at least another 2-3 days. Can you do any light cycling at all?

No way.

It's hard enough to walk right now, let alone ride my bike. I do think it would be good to lightly pedal along though, as that might help in my recovery...

But I have no time for that until the end of this month when this program ends. I'm in class all day every day, and I'm studying when not in class...

[Brad Morris]

Massage!

Has shown good results on DOMS! Even if some of the evidence suggests it only lessens the pain!

[Polynikes]

Hey ****, I already do push/pull/squat...

I wasn't able to squat though because it was fuckboy time at the squat rack that day. I had barely enough time to work out at all, let alone waiting around until the 8 Indian boys finished up tugging each other off while looking in the mirrors the entire time...

And I no longer subscribe to the massage thing. I've had some massages that ended up hurting me rather than helping me. Deep tissue is kinda dangerous if you're dealing with broken down muscle tissue...

It can also dehydrate your ass as well...

[Brad Morris]

Here is a post of mine from another site regarding massage.

Massage and its benifits on Delayed Onset Muscle Soreness

Massage has been advocated as a means of speeding up post-exercise recovery - it is claimed that this is due to three effects:
1) Increasing local circulation
2) increasing cellular permeability (thus enabling easier passage of lactic acid out of muscle cells), and
3) A soothing effect on central and peripheral nerves

“Therapeutic massage after heavy exercise may relieve the symptoms of delayed-onset muscle soreness (DOMS) but does nothing for muscle strength or function, according to two quite separate new studies.

In one investigation, led by Australian and Japanese researchers, a group of eight healthy active young men were treated to a 30-minute therapeutic massage on one limb two hours after a 40-minute downhill treadmill walk, loaded with 10% of their body weight via a waist strap.

Muscle soreness, tenderness, isometric strength, isokinetic strength and single leg vertical jump height were measured for both limbs on two occasions before the walk and at 1, 24, 72 and 120 hours afterwards. The results for the massaged and non-massaged limbs were then compared.

These comparisons showed that, while massage was effective in reducing both soreness and tenderness, it had no beneficial effects on muscular strength or function. Indeed the massaged limbs tended to show more pronounced deficits in performance.

‘These findings have significant implications for both clinical and sporting settings,’ conclude the researchers. ‘Where pain management for DOMS is a higher priority than maintaining strength and function over the short term, eg in a clinical setting, massage could be considered an effective intervention. However, in a sporting setting, where optimal performance is paramount, therapeutic massage should be cautioned.’

In the second study, carried out in New York, 18 young male and female volunteers were randomly assigned to either a massage or control group. DOMS was induced with six sets of eight maximal eccentric contractions of the right hamstring, which were followed two hours later by 20 minutes of either real or sham massage (control).

The genuine article consisted of classical Swedish techniques. The control treatment consisted of a placebo lotion, applied to the subjects’ legs by the masseuse, who then instructed them to rest for 20 minutes while listening to the same audiotape played to the massage group. Subjects in both groups were told their treatment might reduce inflammation.

Peak muscle torque and mood were assessed at 2, 6, 24 and 48 hours post-exercise, while range of motion and unpleasantness of soreness were assessed at 6, 24 and 48 hours. Blood neutrophil count, a measure of inflammation, was assessed at 6 and 24 hours.


Analysis of the results showed no significant differences between the massage and control groups in terms of peak torque, range of motion, neutrophil count, unpleasantness of soreness and mood. However, the intensity of soreness was significantly lower in the massage group at 48 hours post-exercise.

Possible explanations for this latter finding put forward by the researchers include improved sleep patterns, boosted endorphin and serotonin levels and decreased levels of stress hormones following treatment. Additionally, massage may activate pressure instead of pain receptors, thereby lowering soreness intensity. A key conclusion is that the effects of massage may be more psychological than physical.

Journal of Science and Medicine in Sport 5(4):297-306
Br J Sports Med 2003;37:72-75”



Massage is something that I recommend to aid in the recovery of exercise induced soreness, I believe it also has other physiological advantages such as Increasing local circulation, however scientific evidence does suggest that the benefits of massage maybe more psychosomatic than just physiological.

Interestingly the main effects of massage had to do with the brain or the Central Nervous System. As the above extract highlighted Massage as far as I can tell seems to be a good ingredient for any training program even if it has little effect on muscle strength or function, the thing that makes it important in my view is and I'll repeat this part of the extract again "Possible explanations for this latter finding put forward by the researchers include improved sleep patterns, boosted endorphin and serotonin levels and decreased levels of stress hormones following treatment. Additionally, massage may activate pressure instead of pain receptors," All of which are useful to any one who is training.

[Urban]

http://www.t-nation.com/findArticle....6-047-training

DJ gives this type of thing the thumbs up. essentially you're doing complex training (supersetting a plyometric movement with a heavy movment).

[Polynikes]

Cool article...

I shouldn't have done as much as I did, especially since my schedule has been really hectic lately and I haven't been able to do much of anything for last month and half...

But I'm really feelin' it right now man...