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01-14-2021, 09:03 PM
#721
Last night I didn't think I would be able to work out today due to back pain. On Tuesday I unloaded a 400lb+ tractor tire out of my truck and pulled something in my back. If I turned or moved wrong the pain would knock the breath out of me. I started taking Robaxacet, an over the counter back pain and muscle relaxant yesterday, and by this morning the pain was almost gone. That's good stuff!
Warm up - 500M row in 2:12 - very slow and very careful due to my back
Dead lift - decided to go super easy on these
155-5,
265-5,5, - Could feel my back start to hurt a bit so I stopped at this weight
Bench
Bar - 10
155-5,
225-5
225 + 50 chains - 5,5, The arching and bench movement started to cause a bit more back pain so stopped my work out there. No biggie, I'll get back to it on Monday pain free hopefully. The good news is no shoulder pain so far.
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01-18-2021, 09:28 PM
#722
Well it's Monday now and unsurprisingly my back is still a bit sore. Normally when I strain my back its in the lower lumbar area but this back pain is right in the middle of my back. Probably because I had to cat back the tire out of my truck due to having a canopy on the back. At least my workout wasn't too bad and i know the pain is slowly going away. I stopped pain killers/muscle relaxants on Friday.
Warm up - 500M row in 2:03
Squat - Did low bar instead of SSB as its easier on the back
310-5,5, - Weight went pretty easy but still felt it in my mid back. Did 1 arm band rows between sets to warm up my shoulder for benching.
pause Bench
230 + 50 chains - 5,5, - added 5 pounds from Friday and it seemed to go well. No straining but definitely could feel my back when arching.
Clean to strict press - haven't done these for a while but always found them productive.
110-5,5, - Started super light again due to my back but will LP 10 pounds at a time until I get to 170/180 or so.
Curls with EZ bar
100-10,10,
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01-21-2021, 09:03 PM
#723
The good news - my back is no longer sore. The bad news - see below...
Warm up - 500M row in 2:05
Deadlift
375-5,5, - went easy no back pain at all
Bench
B-10
155-5
235-2 - A little pain in my R shoulder
235 + 50 chains - 2 - 1st rep - stabbing pain in my R deltoid and down into my tricep when lifting off the chest - weight didn't seem to be that heavy so tried again - stabbing pain again, but not quite so bad. Stopped there as I don't want to make things worse. Once of the reasons I took 3 months off lifting was to allow my L shoulder to heal. Now it's fine, but now my R shoulder is going wonky! I don't think I hurt anything too bad but I'll have to take it easy from here. Maybe warm up more and do less weight...
Clean-strict press
b-10 - bar alone didn't feel to bad so carried on
120-5,5, - surprising my shoulder didn't feel too bad doing these, although the weight is still light. + 10 from last workout
DB curls
20-10,
25-10,
30-10
So right now I've got a wonky R shoulder, my R knee is still messed up, waiting for an MRI on that but weirdly doesn't affect squatting or deadlifting that much, and my left forearm is still quite sore but only feel that for curls. My goal for 2021 is to get through these injuries and not get any new ones!
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01-25-2021, 09:40 PM
#724
Warm up - 500M row in 2:11
Squat
325-5,5,5, - No issues, no back pain, went easy.
Calf raise
155-10,10,
Shoulder warm up - all kinds of stuff
Bench - decided to go up in weight slowly
b-10,
120-5,
155-5 - could feel a bit of pain in the R shoulder, was going to stop but tried something different
220-5,5, - added slingshot and used narrow grip, pain was manageable/tolerable, was going to stop but,
265-5 - felt slightly worse than 220, but still tolerable and didn't feel like I was damaging anything. Will keep using slingshot and start bumping the weight upwards
Clean to OH press
Bar -5
135-5,5, not feeling so light anymore but still went easy .The clean part feels good on the shoulder and the press doesn't cause any pain.
Chin ups 3 sets of 3 reps varying grips - surprise! doesn't bother my shoulder either, 1st time doing these in a while so stopped early on these
EZ bar curl
100-10,10,
Ab wheel - 5 haven't done these in a while so stopped way early.
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01-28-2021, 10:35 PM
#725
Warm up - 500M row in 2:02
Deadlift
395-5,5, - Weight moved well, up 20 from last workout
Bench - After Monday's workout my R shoulder starting throbbing in the evening even though it wasn't too bad during the actual workout. Today I screwed around trying different grips, did slight declines but kept the weights light.
Strict OH press - Doesn't seem to bother my shoulder.
155-5,5, - didn't clean and press since I did deadlifts today. + 20 pound from last workout and the weights went up smoothly.
Chinups
BW-4,4,5 - Did OH, UH, neutral grip. Shoulders complained a bit. I think this will help them hopefully.
Crunches - 2 sets of 20
DB curls
25-10
35-10,10,
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02-01-2021, 10:23 PM
#726
Warm up - 500M row in 2:04
Squat
335-5,5,5, - + 10 pounds from last week. Moved well
Calf raise
155-11,12,
Pause Bench
275-5,5, - Used slingshot again, Shoulder hurts but not too bad. Weight went easy with the slingshot
Clean & Press
165-5,5, - + 20 pounds from last week. Press went easier than the clean. This was like cardio for me
Curls
100-11,12,
Ab wheel - 6,6,
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02-04-2021, 09:59 PM
#727
Warm up - 500M row in a leisurely 2:12
Deadlift
407-5,5, - +10 from last workout - starting to get harder now
Bench - after Monday's workout my shoulder was throbbing. had a massage yesterday, everything felt good today until I tried benching just the bar and it started hurting again. So didn't add any weight just played around with the bar and light dumbbells. May have to give up benching for a while until my shoulder heals whatever is wrong with it.
Strict press
177-5,5, This is starting to get heavy. No more 10 pound jumps now, so will go up 5 pounds at a time
Chin ups - 5,5,5, overhand, underhand and neutral grip - Adding a rep per workout. just very minor discomfort in my shoulder which is good news
Seated DB curl
20-10,
25-10,
30-10,
Crunches - 20, 20,
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02-08-2021, 09:45 PM
#728
Warm up - 500M row in 2:11 - Felt bloated today for some reason.
Squat
342-5,5,5, - Even though I felt bloated I felt strong today. Considered loading 375 but thought better of it. 342 went easy, and +10 from last week.
Calf raise
155-12,12,
Bench - Started going up in weight and everything felt good so started doing some singles as I got heavy. Stopped when I felt a bit of pain.
330-1, Good to feel some weight again benching. Went good and fast, but stopped there.
265-5 Trying to keep volume down so just did 1 back off set.
Power clean and press
182-4,4, Stopped at 4 as the cardio was getting to me. Seriously!
Chins
OH, UH, Neutral grip - 6,6,6 respectively. Pulling my fat body up is hard...
Curls
100-12,12,
Ab wheel - 7,7
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02-11-2021, 10:01 PM
#729
Warm up - 500M row in 2:05
Deadlift
419-5,5, - felt about as hard as last Thursday, except I was + 10 lbs/5kg
Press
188-5,5, same as above, but +5 lbs
50 degree Incline bench with DB
50's-10,12, - I start any new exercise light, plus I'm trying to limit stress on my R shoulder so trying some different movements with lighter weights to hopefully condition my shoulder for heavier bench.
BB Row
155-10,10, - Need to do more rowing as well. Starting these back up again.
Incline bench DB curls
25-10
30-10
35-10
Crunches - 21, 21
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02-15-2021, 09:29 PM
#730
Warm up - 500M row in 1:57
Squat
353-5,5,5, - Went well, added 11 pounds from last Monday's squats.
Calf raise
155-15,15, - These keep my plantar fasciitis in check. Scared to stop doing them
Bench
341-1 - Worked up to a heavy single
245-5 - Went light on the back off set and only did one set to keep R shoulder happy
Power Clean & Press
182-5,5, - Added 1 rep since last week. These are quite taxing; Don't know how much longer I'll keep doing them.
Chins - will keep adding a rep until I get to 10, then add weight.
Overhand BW - 7
Underhand BW - 7
Neutral grip BW - 7
Ab Wheel - 8,8,
EZ Bar curl - 100-10,10,
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