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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.
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.
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.
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.
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.
Your a monster.
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.
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
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.