This will be my first log in my fitness journey.Yesterday i made a post seeking for an advice and i got a lot of great ones and learned new things,one of them being to start a log here.
Today leg day:
Leg extension:2x warmup sets with 55kg and 85kg for 6 reps.Working set was done with 105 for 9 reps,thats 2 plus reps from previous workout.
Today i switched from leg press to hacksquat and same as previous exercise warmed up 2 sets and 3rd working set 30kg a side for 7 very clean reps full ROM.(watched video from platz and yates for this one).I maybe had one more rep,which left me angry cause i always give more than 100%,but its my furst time on hacksquats in months.
Then one leg hamstring curls:working set 35kg per leg for 9 reps(+2) from previous workout.
Leg press calf raises:This one helped my calves a lot,and i get compliments about them how quickly i have grown my calves.Today working set was 110kg for 17 reps with pause at the bottom part.Thats +3 reps from previous workout.
Back extensions:I do this regularly now to not neglect the lower back.BW for 30 reps 2 sets.I want to try weighted but i am skeptical.
Weight today morning 61.2kg,height 181cm.Today aiming for 3000kcal,cause i have 16k steps done also.
Thank you all who encouraged me to start this log,and of course every critic is welcomed for the better.
Note:On all exercise i do 2 warmup sets with 50% and 75% of working set.
Incline bench,superset with peck deck flies.Per advice i switched doing first the incline and got 11 clean reps with 110lbs(+2 from previous workout) and 8 reps on the peck deck with 210lbs(+1 from previous workout).
Lat pulldowns:165lbs x 7 reps(one more from previous workout) and form was very good squeeze at bottom and controled negative.
One arm supported dumbbell row:This i was doing first time in my life.I have managed the 70lbs dumbbell per hand for 5 reps.Form was okay no momentum used.
Hammer rows machine(chest supported):115lbs per hand for 7 reps (one more from previous workout and better form.Watched videos to lean a bit and not let my chest come off the pad,which i was doing last workout.)
Finished of with cable pullovers,cause i love the stretch and pump for the lats i get for this.I got 90lbs for 9 reps.
All in all great intensity,could improve form on rows a little bit and i am doing more exercises for back because back i a lot bigger than chest and supports your posture along with hams..
Today was a rest day,and i have encountered an issue,that is i have not so much intense pain in the lower back,and i think its from the chest supported rows i have done yesterday and its making me nervous cause i dont want to have sciatica attack again and pause the fitness.Tomorrow is my training day and if i have even a slight pain should i workout or pause one more day.The pain is from 1-10 on a scale 3,i can train around it for sure but im scared as hell cause sciatica is nasty one.Any info from lifters with herniated disc is welcomed,how are you managing it by lifting and your experiences.
Mild lower back pain today weight is up currently 61,7kg morning after 61,1 week ago.
Lateral raises:12,5kg x 18 rest pause 7,5kg x 9 PR on this exercise
Cable rear delt pulls:These are done with 40kg x 20 reps today.PR
Weighted chin ups 20kg x 5(again 5 reps im pissed i didnt get 6 its very hard to get that 6 rep second workout in a row,going to try adding 1,25kg instead a rep)
Alternating dumbbell curls 17,5kg x 4 reps and 15 x 8 with very very good form controlling the ecentric part perfectly.first time doing these
Weighted dips 40kg x 3 reps.PR again and very good form controlling the ecentric part also.
Triceps pushdowns 60kg x 9 reps
Leg press calf raises 110kgx17reps new PR.
All in all very high intensity,disappointing the weighted chin ups i only got 5 again,everythijg else was PR.
Back pain is still there just not too intese,scared to train legs in couple of days,although i love training legs
Today was the leg day,as i wrote previously i had some low back discomfort,started with hack squats and on the 4th rep of my working set i felt sharp pain in the lower back and hamstring and calf in the right leg.That was the sciatica again,and i stopped my workout and most likely this is the end.I know im going to be sidelined for months,and i have no more willpower to fight with sciatica again.I have a small sciatica pan rn but i think tomorrow like always will get worse.It is what it is,i really love the gym a lot but cannot continue anymore due to health reasons and will most likely start calisthenics again.
During this workout remove one exercise then return it. You should be able to pin point which movement is the culprit. Then just remove it permanently.
Is it possible you are loading too much weight in the beginning? You have indicated chest supported rows have been a catalyst for sciatica. Now I read hack squats. You might just have too much load. Why donāt you list exercises in order with resistance, and there are some smart folks here that might give you some suggestions.
I dont think its too much weight,since i am doing a set of 10 clean reps with that weight,its more i think my old injury is bothering me and will forever i think.I love the gym and im very sad and frustrated i had to put it on hold maybe even for months.Chest support rows maybe i went too far,but with the hacksquats i think no,cause i had strength for a lot more weight to put.Its sad really sad,currently i am recovering still in pain not so much but the pain is still there.I only wish someday i get the chance to start working out again and have the ability to push myself hard.