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Re: Wes's Workout Log
Friday January 23/09
Back was still bothering me so i decided not to workout. I still had to go to work and my back felt weird all night. Instead of my lower back being sore, my upper and middle back was bugging me. It didnt really hurt but was more of weird feeling.
After work i did 45 minutes of stretching.
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Re: Wes's Workout Log
Knee- Rest it, it is probably a strained and inflammed tendon or ligament in your knee cap. RICE it.Originally Posted by wesrman
Back- I'm assuming its muscular pain not that of the actual spine?
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Re: Wes's Workout Log
The knee only does it when i do burpees.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?
Got Soul, Not A Soldier
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Re: Wes's Workout Log
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.The knee only does it when i do burpees.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?
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Re: Wes's Workout Log
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
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Re: Wes's Workout Log
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
Last edited by wesrman; 01-26-2009 at 07:23 PM.
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Re: Wes's Workout Log
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
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Re: Wes's Workout Log
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.
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Re: Wes's Workout Log
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)
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Re: Wes's Workout Log
Monday February 2 /09
Upper body (Heavy)/Core
Bench Press 4 sets
Seated Rows 4 sets
Bent Over Raise 3 sets
(superset with)
Dumbell Press 3 sets
Barbell Curls 3 sets
Close Grip Bench Press 3 sets
Core circuit, 2 sets:
Russian Twist
Chinnies
Plank
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Re: Wes's Workout Log
Tuesday february 3/09
Lower Body (Light)/Forearms
30 seconds of each with 1 minute between sets/ 2 rounds
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Mountain Climbers
(Again i felt a sharpe pain in my left knee, this time while doing mountain climbers)
10min (bike)
Palm Down Wrist Curls 3 sets
(superset with)
Palm Up Wrist Curls 3 sets
Reverse Curls 1 set
Behind Back Wrist Curls 1 set
Bodyweight Squats 2 sets
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Re: Wes's Workout Log
Thursday February 5/09
Upper Body (Light)/Forearms
Circuit 1/ 3 sets of each:
Incline Bench Press
Pull Ups
Lateral Raise
Circuit 2/ 2 sets of each:
Push Ups
Chin Ups
Upright Rows
Circuit 3/ 3 sets of each:
Incline Curls
Overhead Extension
Wrist Roller (A)
Wrist Roller (B)
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Re: Wes's Workout Log
Back has been sore at work all week, but ok when it has time to rest. 3 weeks til i get a 2 week vacation and it can rest.
Friday February 6/09
Lower Body (Heavy)/Core
Squats 4 sets 4 reps
Deadlift 2 sets 5 reps
Calf Raise 2 sets 17 reps
(superset with)
Toe Raise 2 sets 21 reps
Circuit/2 sets:
Chinnies 28 reps
Superman 8 reps
Plank 30 sec
Crunches 1 set 20 reps
Finisher Circuit:
16 Burpees
35 Jumping Jacks
35 Split Jumps
20 Bodyweight Squats
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