Ohhh I c. So you basically can just pull straight up. Thats neat.

IW

Tuesday August 18th/2009

Weight: 188.0lb

Flat Bench
bar x 8
115lb 2x5
135lb x 5
155lb x 3
175lb x 1
185lb x 1
195lb x 1
205lb 2x1
195lb x 2,3

My back was still very tender and I really felt unstable because of the pain. I was not able to push it very hard.

Chest Support Row
Could not do this exercise. Very sensitve.

Tricep Deadlifts
40lb x 10
60lb x 10
80lb 3x10

Superset with...

EZ Bar Standing Curl
40lb x 10
60lb x 10
80lb 3x10

Incline DB Press
25lb x 8
35lb x 8
45lb x 8,7,8

Thoughts

I hope I didn't do more harm than good...

IW

Update:

I had my mother give me a brief assessment (she is a physiotherapist) and she thinks I have either a torn lower trap or lower rhomboid... or both. Great... I was sure it was bruised because it hurts to breath in deep. What a pickle I'm in.

IW

i also tore something in that region when i tore my infraspinatus and bicep tendon. had a huge knot of scar tissue back there, and it felt like my scapula was in the "wrong" place. it was a weird feeling. a couple of really rough massages got rid of the scar tissue, and it felt much better after that.

that would be awesome having a mom like that :)

Thursday August 20th/2009

Pistol Squats
BW squats 2x8
Box 3x3
Free 7x1
Box 2x5

I finally did some BW pistolds. I lost my balance a few times but I'm glad I'm finally able to do them. I also found I had to shift the weight much more forward on my feet.

EZ Bar Curls
40lb x 10
60lb x 10
80lb 3x10

BB curls twice in a week... why not?

Lunges
bw x 5
50lb x 8
70lb 2x8

These are really tough.

Calf Raises
2 plates x 10
3 plates 3x10

Thoughts

Well I think I'll be doing 2x a week lower workouts for a while until I get this back injury stuff smoothed out.

IW

Tuesday August 25th/2009

BW: 189.0lb

Pistol Squats
BW squats 2x8
Box 1x3
Free 4x1 2x2, 1x1

For some reason I had a hell of a time with my first four sets of free pistols. I kept losing my balance and it just didn't feel right. Then on my 5th set I sat back into it more and it seemed to work much better and actually got a few doubles out of it.

EZ Bar Curls
40lb x 10
60lb x 10
80lb x10
90lb x 5
80lb x 7

Superset with...

Tricep Deadlifts
40lb x 10
60lb x 10
80lb x 10
90lb x 7
80lb x 9

Might as well get in whatever upper work I can. My back doesn't particularily like the curls but if I keep my elbows tight to my sides its bearable.

Suppine GHRs
bw 4x10

Superset with...

Captains Chairs
bw 4x10

Don't know if I'll do the captains chairs again. It seemed to aggravate my back quite a bit.

Thoughts

I think I may try some front squats on thursday and see what the back thinks about that...

IW

Thursday August 27th/2009

Front Squats
BW squats 2x8
bar 2x5
115lb x 5
135lb x 5
155lb x 3
175lb x 3
195lb x 3
205lb x 3,2

Felt good to work on front squats again. Doesn't pull on the back too much either. I think I will work on these and pistols for a while.


Calf Raises
2 plates x 12
3 plates 3x11,10,9


Lunges
60lb x 8
80lb x 8

A little pressed for time so I called er quits here.


Thoughts

Not a bad little workout. I was rushing so there wasn't too much rest: lots of sweating.

IW

Sunday August 30th/2009

Bench Press
bar 2x10
65lb x 10
95lb 4x10


Chest Supported Rows (Various grip widths/angles)
bar x 10
25lb 4x10


DB Shoulder Raises (?)
10lb 4x10

Thoughts

Just really light upper work today to feel out how my back is.

IW

Tuesday September 1st/2009

BW: 188.2lb

Pistol Squats
BW squats 2x8
Box 1x5
BW + 5lb x 2,3,3,3,2

I was on fire today. Lost my balance once but other then that I nailed the reps.

EZ Bar Curls
40lb x 10
70lb x 10
90lb x 7,6
80lb x 10


Superset with...

Tricep Deadlifts
40lb x 10
70lb x 10
90lb x 8,7
80lb x 10


Suppine GHRs
bw 4x10

Superset with...

Captains Chairs
bw 4x10


Thoughts

Supersets = sweat.

Also, my back is feeling notably better. The occaisional twinge every now and then but mostly feels normal.

IW

Good news about the back Dub, nice pistols too.