MON (25/07)
Pull-ups (wide neutral grip): BWx12, BWx10x2, BWx8x2
Pull-ups (extra wide over-hand grip): BWx5x4
Low Cable Rows: 96kgx15x2, 96kgx12x3
T-Bar Rows: 60kgx8x2, 60kgx6, 55kgx8
Hi-pulley Face Pulls (rope attachment): 30kgx30, 30kgx25, 30kgx15
Seated DB Shrugs: 32.5kgx12x2
Last week of kids school holiday so will take this week off from training
MON (01/08)
Wide Pull-downs: 66kgx20x2, 72kgx16x2
Low Cable Rows: 66kgx20x2, 78kgx16x2
T-Bar Rows: 20kgx20x2, 30kgx16x2
Hi-pulley Face Pulls (rope attachment): 30kgx20x2, 30kgx15
Hypers: 20x2
TUES
Squats: 80kgx16x2, 100kgx12x2, 120kgx10x2, 140kgx6x3, 70kgx16 (was trying for 20)
Leg Extns: 48kgx20x2, 48kgx12
WED
Incl BB Press:60kgx15, 80kgx15, 100kgx12x2, 120kgx8 DROPSETS:(140kgx4+100kgx10), (140kgx3+100kgx7)
Incl DB Press (40kg DBs):12, 10, 9 (30 seconds between sets)
Flat BB Press:90kgx12, 100kgx12, 110kgx8 120kgx5
DB Side Raises (10kg DBs): 15, 12, 11
Standing Alt DB Press (22.5kg DBs): 12, 10, 6, 3
THURS:
45deg Leg Press: 270kgx16, 325kgx12, 380kgx10, 400kgx8x2, 425kgx5
Seated Leg Curls: 48kgx20, 54kgx15, 60kgx12, 66kgx8
Standing Unilateral Leg Curls: 18kgx20, 24kgx16x2
Unilateral Step-ups (350mm step):BWx20x2
Calf Presses (on Leg Press): 270kgx16x5
FRI
Pull Ups (wide over-hand grip):BWx12, BWx10, BWx6
Wide Pulldowns:66kgx20x2, 78x12x2
DB Spider Curls: 12.5kgx12, 17.5kgx12, 22.5kgx6x2
BB Curls:20kgx20, 40kgx16, 60kgx6x2
Reclined DB Curls (@45deg):15kgx12x2, 15kgx8
Reclined DB Hammer Curls (@45deg):12.5kgx15
Machine Narrow Press:96kgx20x2, 96kgx16x2
Narrow Pushdowns: 66kgx20x2, 66kgx16x2
Unilateral Reverse Extns: 18kgx15x2
SAT:
No training. Judging at NABBA
MON (08/08)
Pull-ups (wide neutral grip & Shoulder width overhand grip): BWx10x3, BW+22.5kgx6, BW+22.5kgx4
Cable Rows (narrow neutral grip): 66kgx20x2, 78kgx15, 96kgx12x2
T-Bar Rows: 45kgx12x2, 45kgx9
Hi-Pulley Face Pulls (Rope attachment):42kgx20, 42kgx16, 42kgx12
Shrugs (wide neutral grip):50kgx30, 50kgx20x2
You are a really strong presser.
I’m a little on the fence on that comment. I enjoy lifting heavier weights than most others at the gym, but to put it in perspective I’ve been training since 85, I’ve tried my hand at Olymipc style weight lifting & Powerlifting where I took the time to learn decent basic technique, I’m 1.715m & weight 110kg. Mass moves mass, & being short I really dont have very far to move it either. In my opinion, also having spent time in the military, where you’re basically not permitted the option of just giving up because you feel like it or its a bit tough going also assists enormously in developing a correct mind-set to assess whats realistically achievable & just get it done.
Unfortunately though, at the moment I’m floundering with finding a program that I can stick to for more than 2 cycles for me to track progress (the gym gets busy & I hate waiting for equipment so I end up swopping & changing excersizes)
MON (21/08)
Pull-downs: 60kgx20, 78kgx15, 96kgx10, 116kgx6 DROPSET: 126kgx3+66kgx10
Low Cable Rows:96kgx12x3, 96kgx2
T-Bar Rows:60kgx7x3
Reversw DB Flyes:9kgx15x3
Hi-pulley Face Pulls (rope attachment):24kgx20x2
TUE
Squats:80kgx12, 100kgx12, 120kgx10, 140kgx7, 160kgx6, 180kgx3
45deg Leg Press:400kgx12, 400kgx8
Leg Ext�?�¢??ns:54kgx12x3
Calf Presses:200kgx20x3, 200kgx16, 200kgx12
WED
Incl BB Press:80kgx18, 100kgx14, 120kgx12, 140kgx8, 150kgx6 DROPSET 160kgx3+100kgx10
Flat BB Press:90kgx10, 110kgx10, 130kgx6 DROPSET 140kgx3+100kgx8
Superset: Dips+Seated Machine Chest Press
BWx15+96kgx14, BWx12+96kgx9, BWx10+96kgx8
Superset: DB Side Raises+Alt DB Hang Presses
10kgx12+10kgx15, 10kgx12+10kgx12, 10kgx10+10kgx10
THUR - out of town visiting one of our northern branches. Trained at a local gym. Very well equiped so I went just a little crazy at the sight of DBs larger than 40kg.
Shoulder Press machine (plate load):80kgx12, 100kgx10, 120kgx8, 140kgx6, 160kgx4+100kgx7
Incline DB Press: 40kgx12, 45kgx10, 48kgx8, 50kgx6, 52kgx5+35kgx8
BB Clean & Press: 60kgx10, 60kgx8, 60kgx6
BB Curls:60kgx8x3, 60kgx6+30kgx6
Narrow BB Press:80kgx10, 100kgx10, 120kgx8, 140kgx5
DB Reclined Curls:15kgx10, 18kgx6, 22kgx4+10kgx7
Tri Pushdowns:66kgx20, 84kgx15, 96kgx10, 112kgx8+66kgx7
FRI
No training.
SAT
No training
Judging at INBA - Sat
Judging at NABBA/WFF - Sun
MON (29/08) Have a painful ache starting in both elbows & left wrist!!!
Narrow Grip Pull-downs:66kgx20, 78kgx12, 84kgx12x2, 96kgx8x2, 96kgx6+66kgx7
T-Bar Rows: 60kgx8x3, 60kgx5+40kgx5
Unilateral DB Rows:22.5kgx12, 30kgx10, 35kgx10, 40kgx8
Reverse DB Flyes:10kgx20, 10kgx15, 10kgx12
Wide Neutral Grip Shrugs:40kgx20x2, 60kgx15
TUES
Squats:80kgx10, 100kgx10, 140kgx7, 160kgx5x2, 180kgx1x2, 180kgx2, 100kgx9
Superset 1: Leg Ext’n + Front Squats:
(54kgx12 + 60kgx12)x3
No Seated Leg Curls: No energy left. Will do on Thurs
No Calf Press: No energy left. Will do on Thurs
[quote]oros40plus wrote:
Unfortunately though, at the moment I’m floundering with finding a program that I can stick to[/quote]
I feel your pain.
[quote]oros40plus wrote:
the gym gets busy & I hate waiting for equipment so I end up swopping & changing excersizes [/quote]
Could a home gym be an option for you?
I have a home gym set-up, but I’ve found that training alone (or with a training partner) at home becomes counter productive over time (for me anyway).
I’m not sure why, but I’ve found I achieve far more intensity at a commercial gym. I’m sure that way back in the depths of my consiousness I don’t want to hear some stranger say “but thats what you were lifting last month”
Pushing through sets on one piece of equipment so to get to the next piece of equipment before someone else also keeps the pace high & the rest periods short.
To be honest, theres also “ego” in there somewhere too. As one of the old farts at the gym nothing makes my day more rewarding than arriving at a piece of equipment recently used by one of the annoying, loud gym grunters to use their “heavy set” weights for warm-ups.
WED
Incl DB Press:30kgx18, 40kgx14, 40kgx12x2, 40kgx9
Incl BB Press:80kgx15, 100kgx12, 120kgx8, 130kgx5x2 DROPSET 140kgx3+100kgx7
Flat BB Press:90kgx10, 120kgx8x2 DROPSET 140kgx3+100kgx8
(both elbows & left wrist feeling damn sore after each set)
Superset: Cable X-overs+Seated Machine Chest Press
24kgx18+96kgx10, 24kgx15+96kgx8, 24kgx13+96kgx7
Superset: DB Side Raises+Alt DB Hang Presses
12.5kgx12+12.5kgx12, 12.5kgx10+12.5kgx10, 12.5kgx9+12.5kgx10
THUR
Deadlifts:80kgx12, 120kgx8, 140kgx6x2, 160kgx4, 180kgx3, 200kgx2
Pull-ups (Wide neutral grip):BWx8x3
Seated Leg Curls:54kgx20, 54kgx15x2, 60kgx12x2
Unilateral Standing Leg Curls:24kgx15x3
Calf Press:200kgx20, 200kgx15x3, 200kgx12x2
FRI
Machine Shoulder Press (plate load):60kgx20, 80kgx16, 100kgxx12, 120kgx8x3
Pull ups (wide neutral grip):BWx12, BWx10x2, BWx6
BB Curls:40kgx12, 60kgx6x4
Reclined DB Curls (@45deg):15kgx12x2, 15kgx8
Reclined DB Hammer Curls (@45deg):12.5kgx15
Machine Narrow Press:96kgx20x2, 96kgx16x2
Narrow Pushdowns: 66kgx20x2, 66kgx16x2
Unilateral Reverse Extns: 18kgx15x2
MON (05/09) - out of town again. Training at a different gym is great. Different equipment, no comfort zone.
25deg DB Incline Press (yeeha, some bigger DBs!!):40kgx12, 45kgx12, 48kgx10, 53kgx8, 53kgx6, 55kgx5 DROPSET:55kgx4+40kgx8
Flat BB Press:80kgx12, 100kgx10, 120kgx8, 140kgx6, 150kgx6, 160kgx4 DROPSET:160kgx2+100kgx8
Dips:BWx12x2, BWx10x2
Tricep Pushdowns:76kgx20, 86kgx15, 96kgx12, 106kgx8 DROPSET:106kgx6+66kgx9
BB Curl:40kgx12, 60kgx6x3 DROPSET:60kgx5+40kgx5
Unilateral Reverse Tricep Ext’n:15kgx12x3
Alt DB Curls:17.5kgx10, 20kgx8, 20kgx6x2
TUES: was supposed to be Back & Traps but elbows hurt too much so changed to Quads & Calves (oops no belt though!!)
Pull-ups (wide, neutral grip):BWx12, BW+17.5kgx6
BB Squats:80kgx12, 100kgx12, 120kgx10, 140kgx8x2, 160kgx3
45deg Leg Press:400kgx10x2, 425kgx8, 450kgx3 DROPSET:450kgx2+270kgx8
Leg Ext’n:48kgx15x2, 54kgx10 DROPSET: 54kgx8+42kgx6
45deg Calf Presses:270kgx20x2, 270kgx16, 270kgx12x2 DROPSET:270kgx10+160kgx12
WED
Pull-ups (wide neutral grip):BWx5x2
BB Deadlifts:80kgx12, 100kgx10, 140kgx10, 160kgx6, 180kgx5, 200kgx3, 210kgx2
Pull-ups (wide neutral grip):BWx10x2, BWx8x2 (wrapped elbows & used wrist straps)
Pull-downs (narrow neutral grip):78kgx10, 84kgx8, 90kgx8 DROPSET: 96kgx6+66kgx6
T Bars (neutral grip):60kgx6x3
Hi-pulley Face pulls (rope attachment):30kgx20, 30kgx16, 30kgx12
Unilateral Seated Rows(D Grip):48kgx8, 48kgx6x2
THURS
Decline BB Press:80kgx20, 100kgx15 (rgt shoulder hurt so changed to Incline BB Press)
Incline BB Press:80kgx15, 100kgx12x2, 120x5x3, 140kgx3
Flat BB Press:100kgx10, 140kgx5x3
Seated Shoulder Press (plate load):80kgx12, 120kgx5x3
Should have stuck to my original plan of Hamies & Calves. Crap work out. Pecs still sore (more than I realised) from Monday
RWC starting Friday so going to take a 3-day break till Monday.
MON (12/09)
Wide Pull-downs:66kgx20, 78kgx15, 84kgx12, 96kgx10
Single Arm Seated Rows (D grip):48kgx12x3
Seated Rows (narrow neutral grip):96kgx12, 116kgx10, 134kgx6
Chest Supported T-Bar Rows:60kgx6x3
Reverse DB Flyes:10kgx16x2, 10kgx12
TUES
BB Squats:80kgx12, 100kgx10, 120kgx10, 140kgx6x2, 160kgx4, 180kgx1 (WTF!!)
45deg Leg Press:400kgx8x2, 425kgx6
Leg Ext’ns:54kgx12x2, 54kgx8
Calf Presses:240kgx15x3, 240kgx12x3
WED
Low Incline BB Press:80kgx16, 100kgx12, 120kgx10, 140kgx2!! elbows hurt drop to 100kgx8x3
Incline DB Press (40kg DBs):16, 12, 10
Cable Flyes:30kgx20x3
Seated Chest Press (cable machine):96kgx12x2, 96kgx10
THU
Deadlifts:100kgx8, 140kgx8, 160kgx5, 180kgx4, 200kgx3, 220kgx2, 220kgx1
Pull-ups (various grips): BWx8x3, BWx6x3
BB Curls: DROPSETS: 60kgx6+20kgx15, 60kgx5+20kgx12, 60kgx4+20kgx8
Bilateral Reclined DB Curls:15kg DBs x10x2, DROPSET: 20kgx4+10kgx6
FRI
Seated Shoulder Press (plate load):60kgx15, 80kgx12, 120kgx8, 140kgx5 DROPSET:160kgx3+120kgx4+80kgx5
BB Clean & Press (each rep re-set from ground):60kgx10x2, 70kgx5, 90kgx1 (right shoulder hurt)
Narrow Press (Cable Pec Press m/c):96kgx20, 116kgx15, 125kgx10, 134kgx8
Tri Pushdowns:66kgx20x2, 66kgx15x2, 66kgx12
SAT (training partner missed Deadlifts on Thurs so decided to re-do again)
Deadlifts:100kgx6, 140kgx5, 160kgx5, 180kgx3, 200kgx2, 220kgx1, 225kgx1
Pull-ups (various grips): BWx8x2, BWx6x2
Seated Leg Curls: 54kgx15x2, 60kgx12x2, 66kgx8x2
Calf Press (Leg Press m/c):270kgx20, 270kgx16, 270kgx12x2, DROPSET: 270kgx10+160kgx6
MON (19/09)
Pull-up (wide neutral grip):BWx8x3
Wide Pull-downs:66kgx20, 78kgx12, 84kgx10, 96kgx8 DROPSET: 106kgx6+66kgx8
Seated Rows (narrow neutral grip):96kgx12, 116kgx8x3
DB Shrugs:35kgx15x3
Reverse DB Flyes (horizontal bench):10kgx12x4
TUES (back still feeling tight from Saturdays Deadlifts. Battled quite a bit keeping tight during 140+ squat sets)
BB Squats:80kgx12, 100kgx10, 130kgx10, 140kgx8x2, 170kgx3
DROPSETS: 180kgx1+140kgx6, 140kgx6+100kgx5
45deg Leg Press:300kgx18, 300kgx15, 300kgx12
Leg Ext’ns:54kgx10x2, DROPSET:54kgx8+36kgx12
No Calf Presses today. 10 little steps down to the car park were an incredible challenge on numb, shakey legs!!!
WED
Low Incline BB Press:90kgx15, 110kgx12, 130kgx8, DROPSET:140kgx4+100kgx6, 150kgx2+100kgx6
Flat BB Press: 90kgx15, 110kgx12, 130kgx6, DROPSET:140kgx4+80kgx6
Narrow Press (cable machine):96kgx12x3, 96kgx10
Narrow Push-downs (thumbs touching):66kgx20x2, 66kgx16x2
THU
Deadlifts:120kgx8, 140kgx8, 160kgx6, 180kgx4, 200kgx4, 200kgx3
Pull-ups (wide neutral grip): BWx8x5
BB Curls: DROPSETS: 60kgx6+20kgx15, 60kgx6+30kgx12, 60kgx6+30kgx8
Bilateral Reclined DB Curls:15kgx12, 15kgx10, DROPSET: (22.5kgx3+15kgx4)x2
FRI
BB Clean & Press (each rep re-set to ground):60kgx8x2, 60kgx6x2
Seated Press (plate load): 70kgx12, 100kgx10, 120kgx8x2, 140kgx6
DB Side Raises: 10kgx15, 10kgx12x2
SAT
45deg Leg Press: 240kgx16, 320kgx12, 360kgx7, DROPSET: 400kgx4+240kgx9
Seated Leg Curls: 54kgx20x2, 60kgx12, 60kgx10x2
Calf Press: 240kgx20x2, 240kgx16x2, 240kgx12x2
Want to try for higher reps/lower weight this cycle
MON (26/09)
Pull-downs (wide over-hand grip): 78kgx15, 78kgx12x2, 90kgx10, 96kgx8x2
Pull-ups (wide neutral grip): BWx8 (elbows & wrist hurt)
Seated Rows (narrow neutral grip): 96kgx12x3, 126kgx6x3
Chest Supported T-Bar Rows: 60kgx7x2 60kgx6
Unilateral DB Rows (40kg DB): 10, 10, 8
Hi- Pulley Rope Pulls: 30kgx20, 36kgx16, 42kgx12
Shrugs (Neutral Grip): 60kgx15, 60kgx12x2
TUES
BB Squats:90kgx12, 110kgx10, 130kgx8, 140kgx6x2, 160kgx2x2 (went too low, lower back NOT happy with that!!!)
45deg Leg Press:300kgx10, 360kgx8, 400kgx6x2
Leg Ext’ns:54kgx12x2, 54kgx8
Calf Presses:240kgx15x3, 240kgx12x3
Going to push all out this month to see what I’ve improved on, then need to start planning a new routine for the end of Oct. Time to change from BACK emphasis to, well, not sure what yet???
MON (03/10)
Wide Pull-downs:78kgx15, 84kgx10, 90kgx8x3, 96kgx6, 96kgx5
Seated Rows (narrow neutral grip):96kgx12x2, 106kgx10, 116kgx8 Dropset: 134kgx5+96kgx10
Chest Supported T-Bar Rows:60kgx8x2, 70kgx5 Dropset: 60kgx6+40kgx7
Unilateral DB Rows:40kgx6x3
Pull-ups (wide neutral grip):BWx6, (BW+15kgx4)x2
Hi-pulley Face Pulls (rope attachment):42kgx12, 42kgx10x2
TUES
BB Squats:90kgx12, 110kgx10, 120kgx10, 140kgx8x2, 160kgx5x2, 180kgx3, 190kgx1, 200kgx1, 205kgx1, 110kgx6 (spent nearly 50 minutes on squats. 2 attempts at 205 stopped short of parallel & frustrated me. Last attempt at 205kg went to parallel so I’m counting it for now)
45deg Leg Press:360kgx10, 400kgx8x2, 430kgx5x2
Unilateral Leg Ext’ns:48kgx12x2, 54kgx8x2
Calf Presses:280kgx12x3, 300kgx10x2 DROPSET:360kgx8+240kgx8
WED
By 5pm this afternoon my quads, Hammies & Glutes were so sore I could barely walk! Stairs & clutch pedals are now an extreme challenge!
Low Incline BB Press:80kgx12, 100kgx12, 120kgx8x2, 140kgx4 DROPSETS: (140kgx2+100kgx8)x2
Low Incline DB Press:40kgx15, 40kgx12, 40kgx10
Flat BB Press:90kgx12, 100kgx10, 120kgx8 DROPSETS:140kgx3+100kgx9, 140kgx2+100kgx8+60kgx9
BB Hang Press:60kgx8x3
Seated Shoulder Press (plate load):80kgx10, 120kgx8, 140kgx6 DROPSET:140kgx4+80kgx12
THU
Deadlifts:100kgx8, 140kgx8, 160kgx5, 180kgx4, 200kgx4, 220kgx2, 220kgx1
Pull-ups (wide neutral grip): BWx8x2, BWx6x2
Pulldowns (narrow neutral grip): 90kgx6x2, 96kgx5, 96kgx4
BB Curls:60kgx6, 60kgx5 DROPSET: 60kgx4+20kgx8
E-Z Bar Curls:50kgx10x2, 50kgx8
Bilateral Reclining DB Curls:@ 40deg 15kgx12, @ 35deg 15kgx11, @ 30deg 15kgx8, @ 25deg 15kgx5
Alt DB Spider Curls:15kgx12 DROPSET: 15kgx10+10kgx10
MON (18/10)
Wide Pull-downs:78kgx12, 84kgx12, 96kgx8, 106kgx6 DROPSET: 106kgx5+72kgx8
Seated Rows (narrow neutral grip):96kgx12x3, 106kgx10, 116kgx8
Chest Supported T-Bar Rows:60kgx8x2, 70kgx5x2 DROPSET: 70kgx4+40kgx10
Reverse DB Flyes (15deg bench):10kgx12x2 DROPSET: 10kgx12+6kgx10
Unilateral DB Rows:40kgx6x3
Hi-pulley Face Pulls (rope attachment):36kgx18, 42kgx10x2
TUES
45deg Leg Press:240kgx12, 280kgx12, 320kgx10, 360kgx8, 420kgx5
BB Squats:80kgx10, 110kgx10, 130kgx8, 160kgx7
Seated Leg Ext’n:54kgx12x2, 54kgx10, 54kgx8
Calf Press (on leg press):240kgx20, 240kgx16x2, 240kgx12x2 DROPSET:280kgx10+200kgx14
BB Curls:60kgx6x5
WED
Flat BB Press:100kgx12, 120kgx10, 140kgx6, 150kgx3, 160kgx1 DROPSET:160kg/1+140kg/3+100kg/9
Low Incline BB Press:100kgx10, 120kgx8, 130kgx6, 140kgx2(!) DROPSET:140kg/1+120kg/3+100kg/7
Low Incline DB Press:40kgx14, 40kgx11, 40kgx10
Narrow Press (on Seated Chest Press m/c):100kgx18, 100kgx12x2, 100kgx10x2
Standing DB Side Raises:12.5kgx12, 12.5kgx10x2, 12.5kgx9
THURS
Pulldowns (Narrow Neutral Grip):72kgx12x2, 84kgx10x2, 90kgx8x2 DROPSET: 96kg/6+78kg/9+66kg/11
Seated Leg Curls:54kgx16x2, 60kgx12, 60kgx10x2, 48kgx20
Standing Unilateral Leg Curls:30kgx20, 36kgx12x2
Calf Press (Leg Press m/c):220kgx20, 220kgx16x2, 220kgx12x2 DROPSET:260kg/12+220kg/10+180kg/9
Pull-ups (Wide neutral grip):BWx8x3
FRI
Seated Shoulder Press (plate load):60kgx15, 80kgx12, 120kgx8, 140kgx5 DROPSET:160kgx3+120kgx4+80kgx5
BB Curls:60kgx6x2, 60kgx8x2 DROPSET:60kg/8+40kg/6+20kg/6
Reclining DB Curls:15kgx10(@40deg), 15kgx10x2(@30deg), 15kgx8x2(@20deg)
Narrow Press (Cable Pec Press m/c):96kgx20, 116kgx12x2, 125kgx10x2 DROPSET:134kg/8+96kg/10
Tri Pushdowns:66kgx15x2, 66kgx12, 66kgx10x2
Post surgery/rehab progress to date:
Squats: 180kg x4, 195kg x2, 205kgx1. Improved
Clean & Press: 60kg x6. Way down from pre-surgery lifts. Right shoulder clicks & hurts
Deadlifts: 250kg x2. Way down from pre-injury lifts. Probably being too wary (or lazy!)
Flat BB Press: 165kg x4, 185kg x2. Have re-achieved same as pre-injury Flat BB lifts, but pressing so bar touches lower chest/sternum not upper chest as I used to. Now concentrating more effort into Incline Presses.
Narrow Flat BB Press: 120kg x6. Improved from pre-injury lifts although not holding as narrow as I used to
BB Curl: 65kg x8. Improved from pre-injury lifts. Will now be doing all curls from a reclined position to ensure elbows stay either in line with, or slightly behind shoulders
Assistance please:
I’ve caused myself a lower back & upper back/neck injury, but I would like to (want) to still continue with some level of training. This, of course is all very optimistic of me as I hopefull that with the wealth of experience out there, that there may just be somebody with the knowledge to assist.
Basically it appears that I’ve caused an injury that is affecting the nerve in my lower left back & down my left leg as far as my foot. Each day is variable though, somedays it’s barely an issue, but other days are extremely painful. The upper back injury is just a constant nagging ache that just refuses to abate resulting in my traps feeling like I’ve spent an entire day doing continuous farmers walk with 100lb DB’s!
X-rays have revealed no issues & I’m waiting for an MRI to be scheduled.
As futile as it may seem, can anybody assist or give advise???
It’s been over a month. MRI scan has verified a “broad disk protrusion” at L4/L5 impinging on L5 nerve. Still waiting for an MRI of the upper back to work out whats the issue!
Pain medication has helped enormously, but I have to say that in those 1st 10 or so days I could easily admit to being very close to tears if only I could have found any one comfortable position to remain in long enough! Sit, stand, lay-down, walk…all pretty much mission impossible!
Going to head into gym tomorrow & mess around with a basic routine, see what works…& what doesn’t…