Wes's Workout Log

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
 
A few motivational pics.
 
My elbow started hurting at work tonight. Pain on the inside and a bit on the outside of my elbow when i move it. I think its tendinitis, but hopefully not serious. Im starting to think this forum is bad luck for me. A few days after i joined i hurt my back and was forced to take 2 weeks off from training and now like a week after i started working out again this happens. Before i joined here i was rarely if ever hurt. The worst part is that i cant really rest it because i have to lift boxes at work. God i hope this isnt goingto be anything serious. :(
 
Ive read a bunch of stuff about tendinitis and starting to think its because of an imbalance in my forearms. I think my extensors (which i use more at work)may be stronger than my flexors and that could be causing the pain.

Anyway i read that forearm exercises can help. So im going to work on my flexors moree and see if it works.

http://training.fitness.com/injury-prevention-recovery/tennis-elbow-full-recovery-36330.html

Arme wrist roller by Crown Fitness - build stonger wrists, forearms, shoulders - rehab carpal tunnel
 
Had a good, but short lower workout today. 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)
 
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I took ibuprofen all day today even though i didnt want to. Im hoping that will help take the inflamation down so i can workout and go to work tomorrow without too much pain. It feels ok right now, but im not doing anything with it. I dont know what else to do.
 
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.
 
IF this is tendinitis, be careful about working through the pain. I have had bouts of tendinitis in my elbows and shoulders and you can aggravate it by working through it.
 
MarkMyWords said:
How come you don't track your actual weight numbers in here, and only the exercise and sets/reps?
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wesrman said:
I do in my official log i have on paper, but if i post it here im worried that i may get driven to lift as much as possible with less than great form because of ego.

Besides im no powerlifter and i dont really care how much i can lift as long as im steadily improving and using proper form.
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g8r80 said:
IF this is tendinitis, be careful about working through the pain. I have had bouts of tendinitis in my elbows and shoulders and you can aggravate it by working through it.
Click to expand...
Ya im trying to take it easy.
 
Hahaha, no worries man. I can see your reasons for it. Whatever works for you is best! I actually prefer to post my numbers up, so if I am not getting to where I need to be, I get down on myself, and the others pipe up to help/criticize/critique or whatever. Like I said though, whichever method works for you is the way to go.
 
MarkMyWords said:
Hahaha, no worries man. I can see your reasons for it. Whatever works for you is best! I actually prefer to post my numbers up, so if I am not getting to where I need to be, I get down on myself, and the others pipe up to help/criticize/critique or whatever. Like I said though, whichever method works for you is the way to go.
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LOL i need to hold myself back or i end up burning myself out. Plus i dont see half the results if i dont use proper form.

GL with everything.
 
wesrman said:
LOL i need to hold myself back or i end up burning myself out. Plus i dont see half the results if i dont use proper form.

GL with everything.
Click to expand...

Don't get burned out, and keep up the proper form. That's respectable for sure.

Good luck to you as well brotha!
 
Elbow is still sore, but other than that i feel great. I decided to add another leg day because i felt so good today. :)

Wednesday November 26/08
Lower Body
Squats.......................5 sets....8,7,6,6,5 reps
Calf Raise....................3 sets.....17 reps
Palm Down Wrist Curls...3 sets.....15,15,14 reps
(superset with)
Palm Up Wrist Curls.......3 sets.....14,14,13 reps
 
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Thursday November 27/08
Upper Body (Max)
Bench Press (only last set is to fail)..........4 sets.....4 reps
Incline Bench Press (pyramid up in weight)..3 sets.....5,5,4 reps
Seated rows (pyramid up in weight)..........4 sets.....10,8,7,6 reps
Upright Rows........................................2 sets.....9,8 reps
Bent Over Raise....................................2 sets.....12 reps
Crunches.............................................3 sets.....17,17,16 reps
 
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4 Day Weekend ! ! ! ! !

Friday November 28/08
Cardio 40 min (walk)
 
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