Wes's Workout Log

My copy of Infinite Intensity came today. :) But heres the catch (there always seems to be one). My lower back felt sore Friday night at work and when i woke up Saturday morning i could barely get out of bed. its been sore all weekend and still doesnt feel 100%. If it didnt have to lift boxes at work i could just avoid exercises that strain it, but obv i have to go to work. I dont know what they will say at work cuz this is the same thing that happened a few months ago.
 
Hey bud,

Hopefully its nothing serious, try to take it easy as much as possible.
 
Nobody said:
Hey bud,

Hopefully its nothing serious, try to take it easy as much as possible.
Click to expand...

Thanks. I did nothing all weekend, but i kind of need to know how its going to hold up tonight before i go to work so im going to do a little workout and see how i feel. I cant just go to work and lift boxes and hope its ok so hopefully i feel good after a quick workout.

BTW i just notuiced you're from Hamilton. I live in Fort Erie. :)
 
Monday January 19/09

Did a quick workout today to see how my back would hold up. So far it feels good, but i really wont know until i go to work.

I felt a sharpe pain again in my left knee while doing burpees. I must be doing something wrong. Maybe im not wamring them up enough or maybe my form is off a bit. Ill have to work on it.

3 sets of each with very little rest betweenn sets and exercises.
Burpees 10 reps
Chin ups 6 reps
Chinnies 16 reps
Squats 15 reps
Push Ups 15 reps
Supermans 7 reps
 
Wednesday January 21/09

Back is still sore and gets worse when im at work.

3 sets of each
Bench Press
Weighted Chin Ups
Dumbell Press
Incline Curls
Close Grip Bench Press
Palm Down Wrist Curls
(superset with)
Palm Up Wrist Curls

After work:
25 minutes of yoga style stretching.
 
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Just a random question, how much are you doing for weighted chins? Ever since I started doing them I always need to inquire how much other people can do. =P

Competitive Nature I guess.
 
Nobody said:
Just a random question, how much are you doing for weighted chins? Ever since I started doing them I always need to inquire how much other people can do. =P

Competitive Nature I guess.
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LOL Im sure you're using way more than me, im only using 20lbs. I had some issues with tendinitis a while back so im trying to increase the weight slowly and use good form. Plus im pretty weak. If i didnt work out and eat like a horse id be 140lbs and bench 85lbs. :p
 
In regards to the amount of weight im using on my weighted chins:

Keep in mind that ive only been back to working out since June and seriously working out for less than that (the first few months were mostly riding a bike and what not). Before that i took a 2 year lay off where i did nothing but sit around and get out of shape. When i do nothing i dont get fat..lol. I lose all my muscle and strength and get skinny. :( <-- Just a reminder to myself so i dont do this again and let of my hard work go to waste. Last time i worked out hard for about 5 years and in the 2 year lay off i lost all of my muscle and strength.

FWIW im more motivated now than i ever was and i plan to get in much better shape than i ever was. :)
 
Hey bud, +20 is a solid weight, considering most people can't even do 1 correct unweighted chinup.

You're motivational. Keep it at champ. =)
 
A shame to hear about your back.. you could stretch it.. like lying on the ground on your belly and then gently lifting your torso up and locking your arms, it stretches your lower back.. but you probably know this lol.
 
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.
 
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.
 
Monday January 26/09

Upper Body (Heavy)/Core
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
 
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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
 
halisray said:
you back still sore?
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Ya its 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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