Wes's Workout Log

[Youngblood]

A sharpe pain in my knee cap when doing burpees and a sore lower back in the same place i hurt it before. IDK how to explain what kind of pain it is, but it seems to hurt more when i sit and lay down than it does when im lifting boxes.

Knee- Rest it, it is probably a strained and inflammed tendon or ligament in your knee cap. RICE it.

Back- I'm assuming its muscular pain not that of the actual spine?

The knee only does it when i do burpees.

Wes...if you haven't already, I'd dig back a few pages in my log and read some stuff Sharla has written about the correlation of lower back and knee pain. Then into some of the links she referenced. I've been down this road before...and when she wrote that I had a major lightbulb moment. I had my lower back worked on recently by a sports therapist/chiropractor, as i did last year also...and again my knee pain went away. I do think there is a connection there for sure in the two, atleast in my situation, as was also with Sharla...which tells me it is likely a more common thing then many of us realize.

[wesrman]

Thanks Youngblood. My knee isnt really a problem, i think i was just jumping weird while doing burpees. My back is sore cuz of work. I need to work on my core a lot more and start adding stretching sessions more often.

Ive been toying around with this site all day to see how many calories, protein and fats im actually eating during this bulk. This was a bad day to start cuz i ate some garbage at a buddies house but oh well, ill be back to better eating tomorrow.

http://www.fitday.com/fitness/FoodLo...ate=1232841600
__________________

[wesrman]

Monday January 26/09
Upper Body (Heavy)
Bench Press 2 sets
Incline Bench Press 2 sets
Seated Rows 4 sets
Lateral Raise 2 sets
Bent Over Raise 2 sets
(superset with)
Dumbell Shrugs 1 set
Incline Curls 3 sets
Close Grip Bench Press 3 sets
Chinnies 3 stes
(superset with)
Supermans 3 sets

[wesrman]

Tuesday January 27/09

Lower Body (Light)/Core/Forearms
Cardio- 20min (jog/walk)
3 sets of each
Bodyweight Squats
Stiff leg deadlift
Chinnies
Palm Down wrist Curls
(superset with)
Palm Up Wrist Curls

[wesrman]

Wednesday January 28/09
30min Stretching

[wesrman]

Back still a little sore cuz i lift boxes at work so its not getting the rest it needs. Im getting a weird burning sensation in my mid back now that is really annoying. I have no clue what its all about. I think maybe its from sitting in front of this computer too much combined with bending over at work. Ive been doing stretching and yoga to try to get it better.

Thursday January 29/09
Upper Body (light)
3 supersets of each. Reps in the 7-10 range:

Incline Bench Press
Chin Ups

Bent Over Raise
Dumbell Upright rows

Incline Curls
Overhead Extensions

So im basically setting up my schedule like this:
Either mon, wed, fri or mon, tues, thurs, fri depending on how i feel.
Heavy days will focus on heavy weights, working to failure, gaining strength and will be the same workout from week to week.
Light days will be higher reps, circuits, etc, will be have some conditioning training to them and will change from week to week depending on how i feel.

[wesrman]

Friday January 30/09

Lower Body (Heavy)/Core/Forearms
Squats 3 sets
Deadlift 2 sets
Calf Raise 2 sets
(superset with)
Toe Raise 2 sets
Chinnies 2 sets
(superset with)
Planks 2 sets
Behind Back Wrist Curls 2 sets
(superset with)
Reverse Curls 2 sets
Wrist Roller (B) 2 sets
(superset with)
Wrist Roller (A)