1. alternating reverse lunges on smith machine front leg elevated 12 no added weight, 10+5kg, 8+10kg 8+15kg each leg 2. lat pulldown 15x17,25 12x21,5 10x25 8x30
I felt great. Obviously I need to start the workouts with a pyramid progression. instead of directly on workloads. This way my muscles get warm up and I have strength in other exercises.
For the last one year, I have been working on my legs, back and shoulders.
I plan to focus on hip mobility and the gluteus and arms. Summer is coming
I got injured today and my lower back above my tailbone hurt. I didn’t work out yesterday, I just shopped, cleaned, and organized my wardrobe, nothing heavy. I was great in the morning too.
I don’t know if it’s because I twisted my lower back because I lay down in the kitchen to clean under the refrigerator and other BS.
However, at one point in the afternoon I felt that I couldn’t bend over and it only hurt when I flexed.
Gym workout super sets
1. alternating reverse lunges on smith machine 4x8x10kg each leg + 2. lat pulldown 4x12x21,25
3. single leg curls 4x12x5кг + 4. chest fly machine 4x12
5. lat push down 4x12x17,5 + 6. single arm dumbbell shoulder press 4x8x12,5kg
7. leg extensions 4x12x7 plates + 8. abductor machine 4x15-20
I trained conservatively with machines so that it wouldn’t hurt .
I couldn’t bend over.
The injury was very painful. I couldn’t bend over, sit down, stand up, for at least three days. Really ridiculous. Yesterday I finally felt better and I’m moving more freely.
Today I trained lightly and safely.
13.03.2025
Gym workout super sets
1. lat push down 4x12x17,5 + 2. overhead press on vertical smith machine 4x10 +10kg
3. reverse lunges on smith machine on spot 4x10x15kg each leg + 4. chest fly machine 4x12
5. single arm lat pulldown on knees 4x12x17,5 6. lateral dumbbell raises 4x12x(2x5kg)
7. leg curls 4x12-15x10кг + 8 leg extensions 4x12x5 plates +
9. abductor machine 4x20-25 10. overhead triceps extensions with a plate 4x12x10kg
Thank you <3 I’m quite fine right now.
I hurt my lower back because I bent down in the kitchen to clean under and behind the refrigerator and it happened
It’s always the stupid stuff that does it. I bulged a disk in my back a few years ago bending down to put my Dogs food bowl down!!!
Glad your feeling better.
1. Lat pull down close grip 4x10x25+ 2. alternating revserse lunges on smith machine 4x10 +5kg each leg
3. plate loaded upper chest press machine 4x12x(2x15kg) + 4. single leg press 4x10x30kg each leg
5. lat pulldown two nadles 4x12x17,5 + 6. single arm shoulder press with kettlebell 4x10x10kg
7. single leg curls 4x12x5kg+ 8. BW sissy squats 4x10
Well, my lower back still hurts when I exercise and I feel pain and tension when I put weight on my back. Obviously I’ll have to train more carefully and avoid most exercises until I feel better. I’m traveling abroad at the end of the month and I have to be very careful not to get worse.
I hope so. An organized trip to Prague and Dresden.
It’s quite expensive for me, 4 days is worth my salary for a month, but I haven’t traveled in 6 months.
