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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday February 6th, 2014 BW: 198.2lb Incline BB Bench bar x 10 95lb x 8 115lb x 6 145lb x ...


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Old 02-06-2014, 06:25 PM   #2161
iron_worker
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Thursday February 6th, 2014

BW: 198.2lb

Incline BB Bench
bar x 10
95lb x 8
115lb x 6

145lb x 12
145lb x 12
145lb x 12


Face Pulls
50lb x 12
57.5lb x 12
65lb x 10


Seated DB Press
65lb x 12
65lb x 12
65lb x 10


DB Skull Crushers
skipped


EZ Curls
65lb x 12
65lb x 12
65lb x 10


Thoughts

I played around a bit with some body weight squat and I still feel a slight twinge in my back, unfortunately. Arg. I may have to take off tomorrow as well. Feels like it might be easy to slip right back to where I was if I push it too hard.

Anyway, the upper workout went pretty well. Lifted more weight or more reps than previous workouts so that's a good thing.

IW
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Old 02-08-2014, 07:59 PM   #2162
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Do you foam roll ever ?
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Old 02-11-2014, 06:16 PM   #2163
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No I don't foam roll but the way things are going these days I will probably have to if I want to keep working out at all. I'm pretty sure my back injury isn't just a sprain/strain this time. I think I may have a compressed disc due to my exaggerated lumbar lordosis. I've been doing some research and I think I need to:

1) Stretch my low back/hip flexors
2) Strengthen my abs and glutes

I think this should hopefully rotate my pelvis back to a more neutral position where it should be. I believe I have an anterior pelvic tilt (butt and gut stick out and excess curvature of the spine).

So, I've got some serious rehab work to do and some rethinking of my routine so I can continue on without making myself a god damn cripple...

IW
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Old 02-11-2014, 06:33 PM   #2164
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Tuesday February 11th, 2014

BW: 198.8lb

Stretching & Posture Correction
"Tummy Vaccuum" - hold 10s/rest 10s x 10 (3 sets)
Lunge Hip Flexor Stretch- 6x30s each leg
Suppine Glute Raises - 3x12
Front Planks - 3x1min hold
Spinal Erector Stretch

Incline DB Bench
30lb x 8
40lb x 6
50lb x 4

60lb x 6
65lb x 6
70lb x 6
65lb x 6


Face Pulls
50lb x 10
57.5lb 10
57.5lb x 8


Seated BB Press
85lb x 10
95lb x 10
95lb x 8


Pec Flys
25lb x 10
27.5lb x 10
27.5lb x 8


Cable Tricep Extension
60lb x 8
50lb x 10
50lb x 8


Thoughts

I tried an upper workout today but even that was tough. I had to be real careful even just moving DBs around and vertical pressing puts a lot of pressure on the low back as well. Arg.

IW
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Old 02-13-2014, 06:43 PM   #2165
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Thursday February 13th, 2014

BW: 198.0lb

Stretching & Posture Correction
"Tummy Vaccuum" - hold 10s/rest 10s x 12 (3 sets)
Lunge Hip Flexor Stretch- 3x45s each leg
Front Planks - 3x1min hold
Side Planks - 3 x 30s each side
Spinal Erector Stretch

Decline DB Bench
30lb x 8
45lb x 6

60lb x 12
70lb x 12
75lb x 12


Lat Pull Down
100lb x 12
120lb x 12
120lb x 10


DB Flat Bench
50lb x 12
60lb x 12
60lb x 10


Hammer Strength Row
2 plates x 12
2 plates x 12
2 plates x 10


BB Curls
65lb x 12
55lb x 10
45lb x 12


Thoughts

Even doing upper day seems to push my back a bit farther than it wants to go. I really want it to get better but I might have to completely back off to get there. arg

On the other hand, my upper workouts are going decent ...

IW
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Old 02-18-2014, 05:54 PM   #2166
iron_worker
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Tuesday February 18th, 2014

BW: 200.8lb

Stretching & Posture Correction
"Tummy Vaccuum" - hold 10s/rest 10s x 12 (3 sets)
Lunge Hip Flexor Stretch- 3x45s each leg
Front Planks - 3x1min hold
Side Planks - 3 x 30s each side
Spinal Erector Stretch


Incline DB Bench
25lb x 10
40lb x 6

50lb x 12
60lb x 12
60lb x 12


Face Pulls
57.5lb x 12
57.5lb x 10
50lb x 12


DB Flat Bench
55lb x 12
55lb x 12
55lb x 12


Pec Flys
20lb - 3x12

Deeepppp and paused.

Laying EZ Bar Tricep Extensions
55lb x 12
55lb x 11
55lb x 10


Thoughts

My back is getting better slowly I think but I still need to be very careful moving weights around and even stretching.

IW
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