grecowrestler13 Workout Log

[grecowrestler13]

Yea, when I first got the injury I felt it all in that area and the surrounding muscles. But as the weeks gone by, It has gotten better and narrowed down to where I mainly feel it in my upper-right lat about 2-3 inches below my armpit. It also does get irritated while doing OHP.

[grecowrestler13]

I just bought this foam roller about 2 days ago for my back and it has worked great so far. Everyday the pain gets better and better in a good way. After rolling for about 20-30 minutes straight my back feels really sore and hurts a little but after you sleep on it it feels GREAT the next morning. I insist anyone who has any kind of muscle pain or tear to get this device.

[grecowrestler13]

Well after taking a week off for my injury to heal, it feels 100% healed to me. I should be back in the gym mon day or tuesday. So I still got 2 more days to make sure its completely ready to go.

[grecowrestler13]

2/10

Squats-3x5 @195lbs

Pullups-6x17

Hanging Knee Raises-6x20

Chinups-6x17

Hyperextensions-6x15

Calf Raises-5x50

Curls w/Band-5x20

Deadlift-5x3 @135lbs

5 Sets of 150yd Sprints.

Notes: First workout after my week off. Felt pretty rusty, but overall it was a success. My lat felt great going into the workout and felt fine after the workout. I decided to start deadlifts again since my injury feels ready. I decided to drop down to 135 to work on form and add 5lbs every workout. So by doing this I can maintain good form when getting to the heavy weights. I've decided to do 135 one more workout for deadlifts. Even though my form felt great to me, I still think I could have at least tried to make it better. I felt as though I wasn't really putting my shoulders back and down. Also, I don't think I tried that hard to arch my upper-back. So next workout I'll work on that and then move up.

[grecowrestler13]

2/12

Bench Press-3x5 @165lbs

Overhead Press-3x5 @120lbs

Hanging Knee Raises-6x20

Pushups-6x22

Dips-6x17

OHP w/Band-5x15

5 Sets of 150yd Sprints.

[ATS]

Your a monster.

[grecowrestler13]

February 14, 2009

Squats-3x5 @195lbs

Weighted Pullups-5x5 @55lbs

Hanging Knee Raises-6x20

Weighted Chinups-5x5 @60lbs

Calf Raises-5x50

Hyperextensions-6x15

Curls w/Band-5x20

Deadlift-6x3 @135lbs

5 Sets of 150yd Sprints.

[grecowrestler13]

2/17

Squats-5x3 @205lbs

Weighted Pullups-5x5 @55lbs

Hanging Knee Raises-6x20

Weighted Chinups-5x5 @60lbs

Calf Raises-5x50

Hyperextensions-6x15

Curls w/Band-5x20

Deadlift-5x3 @140lbs

5 Sets of 150yd Sprints.



Weight Update: 145.8lbs

[grecowrestler13]

2/18

Bench Press-5x3 @170lbs

Overhead Press-5x3 @130lbs

Hanging Knee Raises-6x20

Pushups-6x23

Weighted Dips-5x5 @55lbs

OHP w/Band-5x15

5 Sets of 150yd Sprints.