Wes's Workout Log

[Sharla]

yeah i think if you do a search on back pain in the aswk the trainer section there are several threads which will have stretches in them.

There is a passive stretch where you lie down on the floor with your feet up on a chair so your legs are at a right angle and your arms lying outstretched to the side.

This one helps let muscle in the chest and lower back release enough to feel the difference in 5 minutes while supporting your back. It's my favourite and i do it just about every day.

Also check Scraps stretching threads

[wesrman]

Thanks Sharla, ill check that out when i get a chance. I appreciate your help.

2 days back at a semi normal position at work and my back feels sore but ok. My groin and hamstrings have felt very tight though and ive felt some pulling in my groin a few times which worries me.

After work training session.
Thursday November 13/08
Upper (Max)
Bench Press...............4 sets (only last set is to failure)
Incline Bench Press.....3 sets
Seated Rows..............3 sets
Bent Over Raise..........2 sets
Crunches...................2 sets

[Sharla]

You're welcome Wes - i hope the fully back recovers soon

[wesrman]

Did a lower body session today and it went well. Im a little sore in the groin area, but my back feels good.I went a little easy on the volume cuz i want to ease back into it.

Saturday November 15/08
Lower Body/Forearms
Squats........................4 sets
Calf Raise....................3 sets
Palm Down Wrist Curls
(superset with).............3 sets
Palm Up Wrist Curls

[wesrman]

Sunday November 16/08
Cardio- 1 hr (walk)

Monday November 17/08
Upper Body (rep)
Bench Press.............3 sets
Skull Crushers...........3 sets
Pull Ups...................2 sets
Chin Ups..................2 sets
Lateral Raise.............3 sets
Barbell Curls.............3 sets
Crunches.................2 sets

[wesrman]

Wednesday November 19/08
Cardio- 43min (walk)

[wesrman]

Thursday November 20/08
Upper Body (Max)
Bench Press (pyramid up in weight/only last set is to fail)...4 sets...4 reps
Icline Bench Press (pyramid down in weight).....3 sets.......5,6,7 reps
Seated Rows (pyramid up in weight)...4 sets...11,10,10,9
Upright Rows............2 sets.........10,9 reps
Bent over raise.........2 sets..........12 reps
Crunches.................3 sets..........16 reps