Wes's Workout Log

[Sharla]

Back is still hurt and i have to go see a doctor tomorrow. Plus im officially on light duty at work which is boring as hell.

Hi Wes,

I know the pain of a bad back myself!

What did the doctor tell you about it?

What kind of injury is it?

Backs are fussy things once they've decided they're sore.

Obviously without knowing what is wrong I can't recommend anything but if your problem is similar to mine at all I may be able to make some suggestions.

I see you have an intense training routine and probably quite physical work too - do you stretch a lot?

When you know what is and is not safe you might find that takes a lot of pressure off of your back by loosening any tight muscles that could be affecting your posture etc.

There are a few which support your back while you do them which are probably safe once you get the docs go ahead.

Plus dehydration is known to hinder recovery from back injuries so drink plenty of water.

Good luck Wes

[wesrman]

i'm not a boxer either; i do weights and yard work too.

Nice to meet you.

[wesrman]

Finally my 2 weeks of hell is over..lol.

Workout went well, but i wont really know how the back is until i do a lower body workout.

I went a little easy on the volume because i havent done anythibng in 2 weeks and i wanted to see how my back was going to feel. Ill ad a few sets here and there as i go. Also i left out Abs to give my lower back a few more days of rest. Other than that this will be my Upper Rep day.

Tuesday November 11/08
Upper (Rep)
Bench Press..............3 sets
Skull Crushers............3 sets
Pull Ups....................2 sets
Chin Ups...................1 sets
Lateral Raise.............2 sets
Barbell Curls..............2 sets

[wesrman]

Wednesday November 12/08
Cardio- 19min (bicycle)

[wesrman]

Back is still hurt and i have to go see a doctor tomorrow. Plus im officially on light duty at work which is boring as hell.

Hi Wes,

I know the pain of a bad back myself!

What did the doctor tell you about it?

What kind of injury is it?

Backs are fussy things once they've decided they're sore.

Obviously without knowing what is wrong I can't recommend anything but if your problem is similar to mine at all I may be able to make some suggestions.

I see you have an intense training routine and probably quite physical work too - do you stretch a lot?

When you know what is and is not safe you might find that takes a lot of pressure off of your back by loosening any tight muscles that could be affecting your posture etc.

There are a few which support your back while you do them which are probably safe once you get the docs go ahead.

Plus dehydration is known to hinder recovery from back injuries so drink plenty of water.

Good luck Wes

Sorry i never saw this for some reason.

Its feeling better, but it still feels tight. And whats even worse my hams and groin feels tight too. So im worried about hurting myself again. I guess ill just have to do my best to stretch and loosen up before work, and trty to use proper form when lifting at work.

[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

[wesrman]

I started feeling pain in my left elbow Friday night at work. I think its tendinitis.

[wesrman]

Had a good, but short lower workout today (Saturday Nov 22). Im still going easy on my lower back to avoid any further problem and im still worried about my elbow cuz its sore. I dont want to have to take Ibuprofen for it, but if its not better by Monday i may have to for work. Im hoping for a miracle.

Saturday November 22/08
Lower Body/Forearms
Squats..............4 sets... 7,7,5,5 reps
Calf Raise..........3 sets....21 reps
Wrist Roller (B)
(superset with)..3 sets
Wrist Roller (A)

[wesrman]

I took Ibuprofen all daqy Saturday even though i didnt want to. Im hoping it took the inflamation away.


I did my Upper Rep Workout today to spite my sore elbow. Hopefully it wasnt a mistake. I guess ill know tonight at work.

Monday November 24/08
Upper Body (Rep)
Bench Press(pyramid up in weight).... 4 sets.....12,8,6,4 reps
Skull Crushers.................................3 sets......9,8,8 reps
Pull Ups.........................................2 sets......5 reps
Chin Ups........................................2 sets......4 reps
Lateral Raise..................................3 sets......11,10,10 reps
Barbell Curls...................................3 sets......8,8,7 reps
Crunches.......................................3 sets......17,16,16 reps

Elbow was a bit sore, but the workout went great.