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 |
Do you foam roll ever ?
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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 |
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 |
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 |
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 |
Wow this log has been dead since 2014 February DAMN! I hope all is well though!
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