Dips w/12,5kg backpack: 9+7+6 (same next) +Bent over inverse flyes straight arms: 6+6+6+6 (4x17,5kg) (4x7 same weight next)
Barbell front lunges single leg raise: 6+6+6+6 (28>28>28>28kg) (4x7 same weight next) +Calve raises: 10+10+10 (3x50kg) (55kg next)
Skull crusher: 7+7+done (24>24>done)
So once again I managed to pull something. This time it was a place I've had something earlier, in the upper middle back area slightly to the left. No warning, just bam in the middle of the 3rd skull crusher set. This particular muscle seems to be troublesome for me. I have been very careful to avoid injury here lately and I've been successful until today. The only thing I can think of triggering it today is when I'm lowering the barbell behind neck while doing lunges. Thinking back I felt a tiny tug. Last time I got a pull there was during military press behind the neck (which I've stopped doing since then). I'm not gonna let it get to me though, just take it as a learning experience. I will do lunges with dumbbells from now on. Keep eliminating those potencially harmful movements! The good news is lower back is 90% healed up
fitoverforty wrote:Excellent workout! That's the way to do HIIT! I love doing hill sprints, and you just inspired me to get off treadmill and go find me a hill!!
Good good! I've parked stationary bike in the shed for the summer, can't stand that thing!
ironwill wrote:I'd say your brother might be in trouble come race time......
Oh I don't expect to beat him to be honest, he does cardio up to 6 times a week!
Wow.....are you guys similar build? Does he do mostly running, or does he change it up?
Sorry to hear about the upper back pull. That darn bar behind the head can be a curse. I always love doing behind the neck presses, but know now that there no good, and don't like them to the front, seems to arch back in a weird way. Love doing them with dumbells. Glad to hear the lower back is still imrpoving. I got back, and did a few sets of deads this week, and everything felt great, didn't go that heavy.....but. You'll be back at it soon.
He does cross country, jogging, biking, and yes we are similar built but I'm a bit slimmer. We will see, I'm not gonna let him have the win without a fight
The pull is worse than I thought, can't turn head too far to the sides today, guess it's a tear as it's pretty painful...what can I say, it's the name of the game? I just found it strange to happen on skull crushers, maybe I need to rethink form there, focus on only flexing the arms and relaxing the rest of the body. I probably have improvement potencial on form on most exercises. I do get that arch in back as well doing presses in front of the head, but at least it doesn't mess with wimpy back muscles heh. Good to hear you are back on the deads. I'd be able to do them as well this weekend if it wasn't for the new setback. Ah well.
how do you do your skull crushers? Do you keep the upper (humerus) part of your arm pretty much vertical through the motion, or do you tend to lower it towards you forehead during the move?
I'm sure you won't let your bro' off easy, you'll no doubt make him earn it.....
I try to keep them still, but I think the problem could be that I'm using muscles I shouldn't. Like on bench I always try to only use the chest, not abs, legs etc. Whether this is right or wrong I don't know, but it makes sense?
Do you sit down with the weight then lay back, or reach over your head, and pick it up off the floor? If you picked it off the floor that might stretch something a bit. Hopefully it'll be a quick healer.
Yes it's right at the lower part of the left trap, right next to the left "wingbone", but it feels like it's deeper, maybe skeletal tissue? I feel nothing when I touch it, but certain movements it feels like a knife poking around in there.
I skipped yesterdays cardio due to back aches, and did it today instead. I was supposed to do weights today but I'm skipping that all together, will try some light weights on Monday. I'm totally amazed and relieved. 2 days ago I was fearing 2+ weeks of no training at all because I was in so much pain, was sure it was a muscle tear, but today it's so much better I can't believe it. Maybe it's true what they say, once you get an injury it both comes back and leaves easier. I have been taking it easy, and I've slept more than 8 hours every night since then, I'm sure this has helped immensly.
For the first time this year I pulled out the old bike and took a ride around a lake nearby, which is roughly 1hr with the biking shape I'm in right now (read: totally crappy). It was HEAVY, cold and wet, but I loved it! Finally back to the cardio training I love the most.
Oh man, bummer on the back, but glad the upper is feeling better, hopefully it continues. Hows the lower back feeling? So I take it you've done some biking in the past? An hour of riding must have had your legs pretty pumped, I suppose depending on the terrain. Great job. Keep healing dude.
Lower back is much better. Yes I started riding last spring and I've loved it ever since. Riding a bike is quite a different workout than jogging and is much better for body (impact wise), but I'm gonna keep doing both, I believe in diversity.
