Putting my Back On Track!

Training
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Tuesday May 1

Yoga preceded by a mini shoulder routine

Shoulders
front DB raises
–(15x5#)(15x7.5#)(15x7.5#)
military DB presses
–(10x10#)(15x7.5#)(15x7.5#)

Weird, the front raises were SO much easier- even at 7.5# they were very easy, which I think is a lifetime record for me. And I really have not been doing this exercise that much- maybe once 2 weeks ago.
OTOH, something different about the military presses- last week 12.5# was ok and yet this week 10# was too much. But I also really focused on straightening my arms on these presses, maybe that was the difference.

My back was wonderful today. First time in a long time where the middle back near the spine did not fatigue. Now, I did not sit at my desk quite as much as typical but really, I think the difference is for real. My back muscles are more stiff- lats and some muscles above the hip bones (not sure which ones) but that is just normal muscle stiffness and from the exercises.

So I feel really good about Sunday’s workout- I think it is a really good series for me.

I was reading here about endurance exercise creating more capillaries etc and to do 100 reps a day of a 20% rm load to do this. I don’t know how valid that is- I have learnt so much physiology in the last 2 years, I now do not dismiss anything. Regardless, it makes sense that if I want to train endurance, then train endurance and that is what I want with my back. So I may give this a shot. Try a 30 day challenge… just bend over and do 100 reps of some sort of light rows every day.

My hamstrings are stiff very stiff.

Here is a video of the style of military presses I want to do. I took a handstand workshop a couple of years ago and I would like to start doing handstands again. This style of press will also help my back. This video also inspires me to start trying pistol squats!

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Wednesday May 2

Step class preceded by:

front box squats
–3x10x12.5#DB’s- really working on posture and technique vs weight per se
supine leg raises
–3x10
supine stability ball pass-overs
–3x10
lat pullovers
–3x15x12.5#- more for the stretch today.

I am really focusing on keeping my rib cage contracted for the abs exercises- that is my main objective.

also, earlier in the day I did
2x50 bent over dumbbell rows with 5# weights as per

I plan to do this every day for 30 days. Also, I am using a variety of upper arm angles- I really like the bat wing angle as per

I did not use that angle on Sunday- I used the lat angle- which is why my lats were sore but not really my rhomboids. I have not been using the bat wing angle on any of my machine rows either. I am really looking foreward to my next real back workout so I can use this new angle.

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Thursday May 3

Day 2 of 100 rep challenge on 2x5#DB bent-over-rows
Otherwise off so that I can workout on Saturday instead.

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Friday May 4

Day 3 of 100 rep challenge on 2x5#DB bent-over-rows
(used finger grip today and bat wing angle)

yoga preceded by partial Machine Back

I did not feel like doing the machine back exercises. I am more interested in Bent over rows now, but I do NOT NOT want to lose what I have already gained on these machines so I am going to keep doing them- I will try for once a week but I don’t know how to fit it all in.

Lat Pulldown
16@60#
Lat Pulldown
12@80#
Break- nothing
Lat Pulldown
8@90#
Break- 30 calf raises
Lat Pulldown
16@60# (felt amazingly easy)
Break- 30 calf raises
Lat Pulldown
6@90#
Break- 30 calf raises
Lat Pulldown
12@60# (alternating front and back- a little harder)
Break- 15 single leg calf raises, each foot
Lat Pulldown
8@90#

I liked dropping the load part way through, it was very motivating.
On the 90# sets I held about a 1 second contraction at the bottom of the pull. It felt good- like extra work for the lats- but it also felt like cheating somehow- like I was taking a breaking by holding it in the lowered position for a sec. Maybe I was taking a break for my arms, I am not sure. Confused about this. I read today for bent over rows it is good to do a 1 second contraction at the top- to ensure proper technique. I am doing that now and it makes the rows harder. Somehow it makes the lat pulldowns easier. Not sure.

btw I sit up straight on these and do not use “body english”

Then next station

seated cable rows with W handle attachment
12x60#
prone chest supported lever machine rows
12x(?+10#)
Break- 15 single leg calf raises, each foot
seated cable rows with W handle attachment
8x70#
prone chest supported lever machine rows
12x(?+10#)
Break- 15 single leg calf raises, each foot
seated cable rows with W handle attachment
8x70#
prone chest supported lever machine rows
12x(?+10#)
seated cable rows with W handle attachment
8x70#

So I have lost a lot of strength on the machine rows. Maybe it is becuase of the 100-rep challenge. Could be because of the W-shape cable handle attachment- previously I had been using close-grip v handle.

Still, I was up to 15# on the prone row machine and today even 10# was so difficult. And I was up to 80# on the cable rows and today even 60# was very very hard. Which is sad because 60# was the weight I started at months ago now. It was the first weight I ever used. I did 3 sets at 70# but really, I was not pulling the handle in all the way back the way I like for the latter half of the reps, so really 70# was too mcuch. Bizzare why. Meanwhile my lats on the lat pulldown were very noticably stronger. As were my calves- 3 sets of 15 single leg calf raises and my calves did not even burn- amazing!

I read 2 great articles today

Perfect Pulling Exercises for a Bigger Back

and

Hardcore Hinging for Hamstrings

and s[peaking of hamstrings, mine are still sore, it must be the 100 rep challenge- in fact I can feel them work as I do the rows so they are not getting a chance to fully recover. I guess starting tomorrow I will bend my knees as bit so as to work my glutes more. My glutes are indeed stiffer than normal when I stretch them but not just walking around like my hamstrings. So it will be interesting to see what happens to my glutes. I am thinking I should alternate weeks on straight versus stiff legged rows and deadlifts.

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Saturday May 5

Day 4 of 100 reps challenge on bent over rows.

Machine legs:

seated quad extension
–(20x20#)(20x30#)(16x40#)(11x60#)(10x80#)(8x80#)
alternated with:
seated hamstring curl
–(20x#40)(20x60#)(16x80#)(12x90#)(10x90#)(8x100#)

seated abductors
–(20x40#)(16x60#)(12x70#)(12x80#)(12x70#)(12x80#)
alternated with
seated adductors
–(20x40#) (20x40#) (nil)

the whole thing took only about 20 minutes.

quads still really freaky on leg extension machine. Really huge burn etc on (20x20#)- just horrible, worst around rep 8 and then slowly getting better.

also I have developed a new method on weight >40-60# on the leg extension machine that is probably a cheat though I am not sure. On smaller loads, I just do the reps with my hamstrings inert. But at 60# and above, I flex the hamstrings and that sort of drives them into the chair and really helps to raise the weight. I can feel the hamstrings work too. I can still feel the quads but also the hamstrings. So I don’t know. Weird but what I am doing does feel like a more normal movement- like the whole thigh is engaged- not just the front of the thigh… I have searched the records and articles here and have found no mention of this.

On the 100 reps… I have lowered the weight to 3# each hand. Sounds sad but I need to follow my instincts. I am looking at the article again and he says

ok, so I have been doing either 50+50 or 25+25+50 but spaced over 30 minutes. I am definitely not nearing my limit but… so I guess I need to break with 4-12 hrs apart instead of 30 minutes.

Also, starting Thursday I have been pausing at the contraction, so doing
1-1-1-0 I guess. I read something else that said to pause at the top… I like to pause at the top. Not sure if I will get rid of it regardless of what this article says but I will lower fast.

I do feel these things interfered with my machine rows yesterday. I may even drop down to just wrist weight. I am practicing technique as well- and experimenting with arm angles etc and getting to learn about my back.

I found a new article called “Erector Set”

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Sunday May 6

just 100 rep challenge- day 5

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Monday May 7

Day 6 100 rep challenge 30+30+35 reps bent over rows separated by at least 4 hours

step class preceded by Free Back 30 minute version:

was wearing 1.5# wrist weights in addition to the dumbbells

Bent over warmup ywtls
–30reps x1.5#DBs
Bent over rows
–(15x10#DBs)(15x15#DBs)(15x15#DBs)
Bent over unsupported one arm dumbbell rows
–1x(15x15#DBs)
Bent over knee and arm supported one arm dumbbell rows
–1x(15x20#DBs)
Bent over tricep kickbacks
–2x(15x10#DBs)
Bent over straight arm kickbacks
–2x(15x7.5#DBs)
Stiff leg Deadlifts
–3x(15x20#DBs)

Alternated with:

Chest press
–1x(15x10#DBs)
Pullovers
–1x(15x20#)
DB flies
–1x(15x7.5#DBs)
Skull crushers
–1x(15x10#DBs)
Leg raises
–1 x 15
Scissors
–1 x 15
Stability ball pass throughs
–1 x 10

That is all I could do in 30 minutes. I wanted to do more. I guess I will do more Wednesday or Thursday.

I felt my glutes on the deadlifts- as expected the stiff leg with small knee bend transfers the load to the glutes. Still 20# db’s were not that hard- I don’t expect to get stiff. I will need to do more reps. Or up the load to 30#. That is the largest db in this area of the gym. I tried it with 30# and thought why rush? Better safe than sorry. Also pretty heavy getting out of the rack.

I found a new video by Bret Contreras on a different type of glute bridge. I really like this one as it seems to put my back more into extension that flexion and I can do it on the bench so so just easier logistically. I put a flat barbell plate on my hips. I can also do this with one leg.

something vaguely sexy about him doing it in the livingroom!

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Hey I might try that one. I cant afford to get back in the gym this month, so I’m trying out stuff at home, with the little space that I have, in the short time that I have alone.

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[quote]minimaltechno wrote:
Hey I might try that one. I cant afford to get back in the gym this month, so I’m trying out stuff at home, with the little space that I have, in the short time that I have alone.[/quote]

Hi MTech, it is a pretty good exercise. Word of warning- when I first started going to physio’s last year, the first one prescribed the bridges done from the floor and that was the first time in my life that my upper/mid back went out. Not really went out but I felt like all the muscles sort of re-adjusted. That was the first time that I ever felt anything in my upper back. I still don’t know what happened and I am still in the process of creating a “new” back. So my point is I think this exercise should be approached with caution. It’s deceptively easy.

Thank you for visiting!

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Tuesday May 8

50 of the 100 rep challenge- I am not going to lie, I fell asleep before doing the other 50

yoga preceded by

standing over head dumbbell presses (palms facing)
5 sets x 15 reps x 2 x 10# dumbbells.

I think I finally sort of get weight lifting. The overhead presses felt wonderful. The owrd “delicious” kept going through my head. Like Lenda Murray saying she “Looooooooooves working her back”. If it feels good I will do it and wow those overhead presses felt really great.

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Wednesday May 9

100 rep challenge 50+25 +0 separated by 4 hrs each.

step class

Lunchtime:

–seated chest-supported rows (Vertical Row machine)
–20@40#
Pec Dec
20@20#
–seated chest-supported rows
–16@60#
vertical bench press
20@30#
–seated chest-supported rows
–12@75#
seated military press
15@30#
–seated chest-supported rows
–12@75#
break
–seated chest-supported rows
–8@85#
break
–seated chest-supported rows
–16@60#
seated quad extension machine
experimenting with 30#- maybe 60 reps in all
–seated chest-supported rows
–8@85#

then I went to work and came back 4hrs later to do:

while supported on the 45 degree back extension machine

–20 extensions
–break
–25 batwing rows with 2.5# weights
–break
–16 W’s with 2.5# weights
–break
–16 posterior flies with 2.5# weights
–break
–16 skier Y’s with 2.5# weights
–break
–12 side crunches with 2.5# weights
–break
–16 extesnions with one 10# plate
–break

then I went to the prone chest supported row machine. Whose handle alone is quite heavy though I don’t know how heavy it is. I will post a picture of it.
I spent a long time on this machine. I did rows but I also did rhomboid contractions without moving my arms. They felt amazing. I also did some thoracic extensions. This machine puts a lot of pressure on my stomach and is sort of uncomfortable because of that but if I go by what i read, this machine should actually be the one that will work my rhomboids the most.

prone row 12x(?+10#)
break
prone row 12x(?+10#)
break
prone row 12x(?+10#)
break
rhomboid straight arm crunch 12x(?+0#)
break
rhomboid straight arm crunch 12x(?+0#)
break
rhomboid straight arm crunch 12x(?+0#)
break
prone row 12x(?+5#)
break
prone row 12x(?+5#)
break
prone row 12x(?+5#)
break
rhomboid straight arm crunch 12x(?+5#)
break
rhomboid straight arm crunch 12x(?+5#)
break
rhomboid straight arm crunch 12x(?+5#)
break
prone row 12x(?+15#)
break
prone row 8x(?+25#)
break
prone row 8x(?+25#)
break
prone row 8x(?+25#)
break

so another miracle- 25#. I never thought I would reach that so fast. It is a stretch- I can’t retract it all the way up on reps 4-8 etc.

So I am very curious what will happen to my back tomorrow. I feel the chest supported rows are very safe.

some form notes:

Lat pulldown/chin up progression trick from

and lat pulldown form info from

and on prone y’s from

Rows:
Dumbbell Row Deconstructed

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this is the machine

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Thursday May 10

100 rep challenge day 8- off

gentle yoga

day off exercise.

My back is feeling it but not as much as the last time I did a big back workout.

Last night while sitting at my desk I got that burning in the middle of my back- it was most definitely a result of the exercises then, for sure. A small amount of similar burning today. Also today the achieness over my outer ribs- that would be the lats I guess.

The good news is that these feelings are only coming the day after BIG back workouts. For example I did not get this last week after doing the Lat pulldowns and seated cable rows, even though I did do a fair amount, it was not a really BIG workout.

Contrast that to prior to beginning this weight lifting journey, I was getting the burning whenever, after doing nothing.

Plus, now on days where I am recovered from the back workouts, my back feels almost 100%. I do always feel muscle contraction in my lower lats or lower traps or somewhere in there but I think it is just because I am using them. I remember when I first started dancing years ago my calves were always always sore and now- almost never. So I think this is what is going on with my back. Like my Iyengar yoga teacher said “your back is reorganizing”. My traps or lats or whatever are learning to be contracted all day long like they should be and to me that feels strange but hopefully down the road, it will become normal.

As for the burning, I think it is the smaller muscles such as paraspinals and maybe erector spinae fatigue following a big workout and they somehow cause burning, like the burning of a fatigued muscles- that is what it feels like. Or they contract and in doing so they are compressing a nerve. Either way, it is getting better. It is most definitely fatigue related and the threshold at which is begins is increasing and I credit that to the weight lifting.

I really only do a big back workout- or any back workout the day following an amazing back day in which it feels 100%.

and, I have found a great article on

Packing the Neck

this concept was mentioned in a article here on Hinging. I have been focusing on doing this from the beginning and was so happy to read an “expert” mention it. I notice a lot of people here do not pack their necks. I understand there are 2 camps on this but to me I am 100% with the packed neck camp.

I like the birdy image.

I am packing my neck on all exercises.

also, weight on the heels for deadlifts.

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Yeah I’m having to constantly tell my traps/lats/etc to contract throughout the day

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[quote]minimaltechno wrote:
Yeah I’m having to constantly tell my traps/lats/etc to contract throughout the day[/quote]

well at least you are thinking about it. I am finding that “they” will contract after doing some standing rows- can even just be isometric retraction/depression of the scapula. Then they contract and seem to hold that contraction for about an hour without me trying. They often also contract and then stay contracted after doing something- can’t really think of what right now. It’s almost like my muscles do know where they need to go and what they need to do, they are just still learning.

I really wish an “expert” would write an article on this. There are plenty of articles on “Deconstructing Computer Guy” etc but they don’t really talk about how it feels to go back to having good posture.

Thank you for visiting MiniTech!

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Friday May 11

100 rep challenge Day 9 (?) 50+50
I did these with only 1.5# weights as I want my back to fully recover from Wednesday.

Cardio Dance
Yoga

AND:

some farting around wrt pullups and trap dips.

  1. I hung straight down from the bar and swung as per the video below. This sounded so enticing when I first watched the video. I did not really feel it in my upper back but I will try again. I guess I did this about 5 times. If nothing else it will be a good lat stretch and work my grip.

  2. Assisted pull ups. Our machine goes from 75# to 55# to 40# assistance, ie in large and uneven chunks. So I could do 3 pullups at 75# assistance. I also held the pullups in place for say 20 seconds as per the second video below.

  3. Trap dips (as opposed to tricep dips though my left tricep immediately cramped) For these it seems I can do an unlimited number at 55# assistance. See 3rd video below. I am worried about the man’s thoracic hump doing these dips. I made sure to really pack my neck. I did about 3 sets of these

4)Roman chair. Not as hard as I had assumed it would be though not easy either. I packed my neck but oddly it was the back of my neck that felt this the most. I actually did not have that much of a problem with my arms/shoulders on this thing, though I will see how they feel tomorrow. I like this chair because it is (hopefully) working the lower traps and well as abs and hip flexers.

That is it. I need to stop researching back exercises now, I think I have more than enough!!! I plan now just to focus on core, back and some leg maintenance and transfer my main efforts to losing weight.

here are the videos

The arch hollow position

a CUTE video on how to train to do a pull up:

and Trapezius Dip

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so I sort of took the weekend off.

Saturday May 12

just 25 of the bent over rows

Sunday May 13

no bent over rows.

some sunbathing, which I do not like but I am trying to do to get some real vitamin D.
So while there I decided to do some exercises:

3 sets of 15 leg raises
1 set of 15 passovers (using my sneaker)
3 sets of 70 seconds chin tucks
sphinx sit for about 3 sets of 2 minutes, pressing down with elbows.

I was really surprised at my improvement with the supine chin tucks (with head elevated only about 1 mm) When I began these about a month ago I could barely do 20 seconds and I felt the muscles pull even in around my teeth. And when I would stop I would get a sort of ringing in my ears. They were really brutal.

Since then I do them sporadically but I always tuck my chin (aka pack my neck) in yoga for all the v-sit and abs moves, so I have been really working them,

So 70 seconds yesterday was such a treat, and did not feel anywhere near as stressful as they used to feel. I would like to work my way up to 3 minutes.

Monday May 14

100 of the 100 bent over row challenge. (I have reduced the weight yet again- this time to 1.5# wrist bands)

step class preceded by static lunges, Free Back and followed by abs

Static lunges
3 sets of 8 reps with 15# DB’s in each hand.

Free Back-

5 sets of 15 reps of neutral stance bent over rows with 15# DB’s
alternated with
5 sets of 15 reps of bench pullovers with 15# DB’s

then after class

3 sets of 15 stability ball pass overs
3 sets of chin tucks for 70 seconds each.

I was looking at my back in the mirror today and noticed a bruise just beside my armpit crease. This has to be the lats and must be from Friday’s adventures on the pullup devices. It doesn’t hurt and it is only the size of a quarter. I sometimes get little bruises above my knees when I am getting back in shape. I am not concerned over this bruise but it does tell me that I really should not push these exercises to the point of absolute failure.

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Bruises are sexy! As long as they are from fun stuff.

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[quote]minimaltechno wrote:
Bruises are sexy! As long as they are from fun stuff.[/quote]

haha MiniTech! Well the “idea” of doing pull ups is fun- they look fun. They will be fun… like anything else worth achieving, just a little hard.

Thank you for visiting :slight_smile:

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Tuesday May 15

100 reps of the bent over rows challenge
30 minute light jog followed by yoga

o-m-g another SORE day!

So my adductors are very very sore. That was from the static lunges. First time using weight on these- a total of 30#. Plus, while I am not talking about it in this journal, I am still very concerned about keeping correct alignment. So for lunges that would mean equal stride lengths left and right. And equal depth for the back knee bends, left and right.

I guess I could put a yoga block or something under the back knee to make sure I descend to the same depth on each leg, but it is easier to just drop my knee all the way to the ground, so that is what I am doing. So these lunges are really difficult, I guess that is what I am trying to say, and I guess that is why my adductors are so sore. Though maddening because the PT last year said my adductors are too strong (I tend to be knock kneed). I also feel it in my hamstrings but curiously not my quads at all- last time it was my quads killing me.

My underarms are also really really sore. I guess where the lats attach to the upper arm bone. Also a little bit in front. I was going to do overhead presses tonight but just could not. I am almost positive this is from the lat pullovers. I like the idea of this exercise because they work the lats in a stretched position. I could possibly be my triceps that I feel. Not sure. But it is sore whatever it is.

My back was amazingly good today considering how much I did yesterday. The areas just below my scapulas are sore but not in the sickening way. I woke up this morning and could have sworn my rhomboids were stiff- not sure if that was hopeful thinking or not.

Anyway, I decided not to do anything weights wise today, except for the 100 reps, I wanted to but I just thought it was best not to.