foam takes a little breaking in time...use your arms and stuff to take some of your body weight off the roller until you get fully used to it.

did you do the it band? that motherfucker killed when i first did it. wow.

Not sure what that is .

Pity will hook you up with some info I'm bet :D.

The ilitibial band is a must do!

On the foam rollers did you get a softer one, or a dense one? You don't HAVE to get a softer one but if it really hurts to bad that's an option. Otherwise just try to modulate the pressure and such like pity said.

I would say, in general, that you shouldn't walk away feeling worse. A little discomfort, sure. But you shouldn't feel "injured" if you get my drift but loosened up. So back off if you need to...take your time.

The one I used yesterday is very dense. I do have a soft one that is made from a pool noodle ( haven't made it yet ) I found on that site you posted awhile back ( DIY) and they look like they work well.

Don't get me wrong when I said it hurt it was a good hurt ( like getting a deep tissue massage ) I felt 100% better when I woke up this afternoon.

I do know that I have to work on my posture , big time ! Hopeing that I can get into some yoga classes this month.

How often should I be using the foam roller ? Everyday or just a few times a week ? I guess that depends on a lot of things , eh .

But I did use this again tonight and there was a lot less pain , so I'm slowly working the nots out - mainly in my lower and mid back. Also a lot less cracks in the back.

ilitibial band - Looking this up now .

Oh yeah! Damn, straight it hurts. And you haven't even done the it band I take it. Now THAT hurts.

I was just making sure you don't "hurt" yourself, lol. But yeah, it's a good hurt. Also, I have a high pain theshold and can tend to be a little masochistic about stuff like that so I have to make sure I modulate what I say a bit :biglaugh:

When I first did it I used it everday. Unitl I got to the point where everything was more or less comfortable. The I pretty much cut it down to pre-workout except for here and there when I feel I need it OR when I'm missing workouts for whatever reason.

But like you said it depends. If you WERE hurting from it then I would rest a day. But if you feel good and the pain is less when you do it, which is what is supposed to happen, they do it every day.

I'm sure you'll want to do the hip flexors an the outer glutes as well. You can also do the calves. And the hip adductors. You'll probably want to get some tennis balls for later to work on the deep down hard to reach areas like piriformis.

You can do the lats and pecs as well. I use the tennis ball on the pecs. I like to use the tennis ball for some of the small muscles around the scapula and for the infraspinatus.

Here is an article:

http://www.performbetter.com/catalog...ylefoamrollers

There is lots of info to find on it.

BTW, that trigger point therapy book he mentions is on my list, lol, so I'll let you guys know what I find out from it, if anything. Actually I'll move that up to next. I'll probably get Anatomy trains as well plus another trigger point book.

LOL , same here . I was so excited about how this was working that I told my wife to try it and I could just see how uncomfortable it was for her - she didn't understand how it would help.
I will make something softer for her.

I was using it on my hams , glutes and calfs ( basically the whole back side )and did find some spots that were more sore than others . I need to work on that a bit more.

I did try it on my Chest and shoulders , but it didn't work that well. So I will be getting some tennis balls for those.

use that tennis ball on the infraspinatus...if that's how you spell it :) right behind the armpit.

i shot you a pm with a sweet ass link :)

Yeah thanks for the link - Printed and ready to read !

Looks Good.

Oct 6th

Switching it around a bit -

Close Grip Bench PRess 3x3 with 285. ( After my warmups I went and tried 315 , but I only got two and I was stuck on the 3rd rep with no spotter. I had to tilt the weights to get them off me )
I thought since I basically got 3x350 on decline why wouldn't I be able to get 315 CG , but nope - didn't work !

Incline 3x12 with 185
Upright rows 3x10 with 95
DB skull crushers 1x20 with 25's then 2x16 with 30's

Finished up with some medicine ball rolling - I mainly did my glutes , hips and hams. There was one spot on my right hip that I hit and it felt like an electric shock was sent all down my hamstring to the back of my knee . I kept doing it slowly and worked it out. Sure thought that was strange.

Going to do some foam rolling before bed

i get those once in awhile when i do hamstrings and it band really slow. kinda interesting feeling eh :)