Yoga works real damn good for opening up tight muscles etc, just a suggestion.
2 Likes
I actually do some poses after training or just randomly. I don’t really go into detail on which ines sometimes. I just say “leisurely yoga”, or something along those lines lol
1 Like
LOG # 154
Hypertrophy work with dumbells (20s)
DB sumo deadlift 4x15
Goblet squats 8x10
DB hip thrusts 7x10
DB shoulder press (standing) 3x12
DB bicep curls 5x7 each arm
DB shoulder shrugs 3x12
Tricep dips 5x5
Calf raises holding DBs 5x15
Sit-ups 3x20
Lying leg raises 3x10
2 min planks
3 Likes
2 Likes
General update of stuff:
Starting bracing techniques and therapy for my spine. Every last one of these exercises makes me fart. And I kind of don’t like it, but secretly do because I feel great afterwards.
This morning I measured myself And my waistline is now at 29 inches. Finally. Fat seems to be going down. Painfully slowly, but I’m seeing progress nonetheless.
As far as diet goes, everything is fine. On my off days, I drop them significantly low because I sleep pretty much all day long, and wake up every 5 hours or so to eat and go back to bed. Calories top out right at 2,000. Seems like a huge drop, but I’m literally doing nothing except generating dreams and breathing and recovering. I drink plenty of water in between so I don’t wake up with a headache and painfully crampy and thirsty.
Got a new weekend job at a movie theater. Pretty cool folks around my age work there. Manager is super adorbs (she’s a short chick like myself). I get to watch free movies, and have employee discounts on food. Namingly the wings. Love wings.
Other than that I’m just being patient, and nonchalant about life.
1 Like
When I first started using a belt it would fit too tight until I farted 
2 Likes
there’s nothing more awkward, yet rewarding than finding out you’re not getting fat, you just simply have gas lol
1 Like
LOG # 155
Deadlift
135x5
155x5
185x5
205x5
230x5
265x7
275x1
Assistance:
Snatch grip rack pulls:
315: 3x5
Back extensions: 130 4x10
Secondary:
Hanging leg raises: 4x12
Tabata bike sprints
10 mins
Stretching
Yoga: warrior 1, 2, & 3
1 Like
Morning therapy:
Bracing:
laying on my squishy thing. 20 mins. Goal is to kind of unlock the entire spine. You’re doing it right when your lower back comes into complete contact with whatever you’re laying on. Lay on the floor preferably. Completely relaxed, no tensing.
Bracing ladder:
Jump up and hang. Pretty much unhinge my entire back and dangle until I feel all relaxed and whatnot.
Situate between rungs. Play with distances. Sit on legs like you’re about pray. Grab farthest rung and pull. Keep upper back straight, tuck butt under, kind of relax into it. Don’t pull too hard.
Bird dog: self explanatory
Standing straight, cross hands over chest, lift leg while knee is bent 90 degrees, repeat on other leg.
1 Like
1 Like
I’ve also noticed something in particular that I’m probably going to have to figure out to improve. Involving my back I’ve realized that while my back has healed from the injury, it has compensated by being extremely tight when lifting and after lifting. I’ve noticed it spasms quite a bit after lifting very heavy in the 1-7 rep range, excluding bench. In turn this aggravates anything involving my hips and down my legs. As soon as I awake from sleeping however, it’s completely gone and I feel good. And for the most part, stronger. In a sense, my lower back is rather sore, so as a consequence it tightens up like no other, but upon recovery from said soreness, it’s fine.
The main thing that’s been helping recovery involving all of this is Water therapy. Most notibly is the cold water therapy. So. I will be soaking in ice cold water probably every night or every other night. It helps calm my sciatica along with some hip opening exercises.
So we will see how I feel overall after maybe 4 months or so.
2 Likes
Got any fixes for really tight back muscles, yoga is on at 6 to 7 pm at the gym on tuesdays but i was sleeping lol so i missed it. That helps to really loosen my back up and i can feel it working alot more / better mmc the next day. I dont really know how to do yoga without doing it at a class because im not very experienced yet, but after a few more sessions il do yoga at home. So yeah any suggestions? 
Yoga is one of those things you just have to start doing and practice more. You can always start with beginner yoga poses and progress from there. Most times, you can tell when you’re progressing because you can get into position quickly and hit the pose comfortably with ease and feel what you should be targeting. So if you wish to start at home yoga there’s a plethora of site and videos on YouTube that progress as you get better.
Tight lower back muscles: hot water baths rotated with ice baths help a lot. Spend as much time as you need going back and forth between the two. Sleeping on your back is also a good way to mitigate lower back pain.
Those movements I had recently posted were for the scoliosis I have, but I see no issue with you also trying that.
Most times if you have lower back pain it’s more of a day to day posture thing that usually adds up in your favor in the long run, so practice good posture and be mindful.
Jump up onto a bar or pull up thing, and just dangle there for however long you want. Don’t tense anything just get a firm grip and completely unlock your entire back and just dangle there.
Walking. Walk multiple times a day, for however long you want. Get a good running pair of shoes, and just walk. Enjoy the weather, think, plan, laugh, whatever you wish to do.
Same thing goes for tight upper back muscles, espeacially heat and cold therapy. Cross stretches, neck therapy, and maybe visiting a chiropractor help with both lower and upper back tightness. Foam rolling helps too.
And during training it’s good to really observe how you’re tightening, and tensing certain muscles that need to support you during a lift. Strengthen those muscle with assistance work that will carry over into your main lifts.
And above all else, if you need to rest please do so. You’re rather young, so aside from school, and studies, get ample amounts of sleep. I don’t if you also have a job, but if you don’t, prioritize sleeping a bit more. The more you can recover, the better you will feel, and perform. While I do have an injury aside from also being young, I recovered hella fast partly due to the fact that I slept my ass off. Even now I recover something fierce because I have the advantage of being a stay at home person, so all I do is housework, and cook for the family, and after I’m done I sleep my ass off because I have that advantage for me at the moment. When school rolls around, my family understands that my focus should shift to school, so I focus on school, training, and then sleep my ass off as well.
2 Likes
In the pullup hang do i go back and engage the upper back and lats like the start of a pullup or do i just hang from the bar?
I start school tomorrow and il be walking about ten minutes in the morning and afternoontothe bus station to get to school. Il try get in an afternoon walk as well.
Its winter so i dont think il be having ice baths lol but il give the hot baths a go though.
I try to aim for at least 7 hours sleep a day, however im a shitty sleeper so i was thinking of buying some zma. I do recover quite fast though.
Just hang there
1 Like
And the rest sounds good, just keep gauging your progress.
1 Like
