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Health & Fitness
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Old 04-14-2013, 09:08 PM   #81
Trashcan
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my normal leg routine is something i havent done in a while but i miss it, im much weak due to not doing it....

DAY 4
1. Inclined leg press. 5 sets. 25, 20, 18, 16, 25. 525, 615, 705, 795, 525 lbs.
2. Lunges w/ dumbbells. 4 sets. 16 steps. 50lbs x 2
3. Lunges w/ smith machine. 4 sets. 8/leg. 135+ lbs.
4. Calf raises w/ smith machine. 6 sets. 225+ lbs
5. Seated hamstring leg curls. 5 sets. 12, 10, 8, 6, 12. 25+ lbs.
6. Man-ginas. 5 sets each, or till failure.
7. Squats. 3-5 sets. 135+ lbs.

I plan on tweaking it with less inclined leg press and more regular leg press. The one that swing the weight horizontally, and also more squats.
I don't do seated leg presses since I've heard that unnatural position is bad for your back/spine. Also with them you're not building the stabilizing muscles in your core. To each their own though. Although i occasionally use the seated leg press to do my calves.

What are man-ginas? Never heard of such an exercise.

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Old 04-14-2013, 09:09 PM   #82
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Looking at the ceiling is a good cue for beginners, but it puts the neck at an unnatural angle when the weights start getting heavier and perfect form is more important. Looking at the ceiling helps to keep a straight back but once you've learned how to keep a straight back there is no reason to put the neck in an unnatural position.

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Any specific shoes you recommend? Preferably in the $30 range lol.

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Old 04-14-2013, 09:32 PM   #83
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Any specific shoes you recommend? Preferably in the $30 range lol.

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The NB shoes I posted were cheap on Amazon, I think paid $40-50.
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Old 04-18-2013, 12:12 PM   #84
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Good news! I finally broke 165 on the scale. After a 4 day rest (having shoulder problems). Weighed in at 166.5 yesterday!

And got 275x2 back squat today!

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Old 04-18-2013, 12:30 PM   #85
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I don't do seated leg presses since I've heard that unnatural position is bad for your back/spine. Also with them you're not building the stabilizing muscles in your core. To each their own though. Although i occasionally use the seated leg press to do my calves.

What are man-ginas? Never heard of such an exercise.

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Doesn't bother my back any.

Man-ginas is what I call those adductor and abductor exercises.
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Old 04-20-2013, 03:00 PM   #86
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Just messed up my back...

I don't know how long I'm gonna be out of the gym. Right now I'm just hoping I'm good enough to go to work on Monday.

Heading home to sit with an ice pack. I really hope this just lasts a couple hours or is gone in the morning, but it doesn't feel like that...

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Old 04-20-2013, 04:39 PM   #87
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Just messed up my back...

I don't know how long I'm gonna be out of the gym. Right now I'm just hoping I'm good enough to go to work on Monday.

Heading home to sit with an ice pack. I really hope this just lasts a couple hours or is gone in the morning, but it doesn't feel like that...

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Probably a good week if it's nothing major. What happened exactly?
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Old 04-20-2013, 05:02 PM   #88
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Probably a good week if it's nothing major. What happened exactly?
I was dead lifting (325lbs) i got it up 5 times well, knew i should call it quits there, but i really wanted 6 (I'm a little ocd and odd numbers kinda bother me lol). So i went for the last one, struggled a bit, but got it up. My lower back was pretty tense, and would just sting a little when bending over. I stretched for a bit then and called it quits on the dead lifting. I knew it would be better to call it a day at that point, but I'd only gotten an hour in and had a lot more i planned to do, so i kept going (being cautious of my back). About 40 minutes later i was doing standing full supination concentration curls (35 lb dumbbells) and on like the 7th rep a sharp pain shot through my lower back.

Disappointed and upset, i called it a day at that. Just changing my clothes in the locker room was slow, painful and difficult.

yesterday i had also done a 2.5 hour, very high intensity workout.

This is completely my fault for not listening to my body after it gave me multiple warnings and pushing it too hard. I will definitely listen up from now on.

It scared me pretty bad that i really messed it up when i was changing, but to be honest it feels a fair bit better now than it did then. I am nervous though because I know back injuries like to continually get worse for a couple days sometimes, but I'm hoping this was just a quick scare.

Hopefully i just upset it a bit and it won't give me much trouble.

I'm definitely not going back until at least Tuesday, no matter how it feels before then. But if it continues to be sore, I'll take the time off it needs until I'm comfortable with it again.

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Old 04-23-2013, 01:23 PM   #89
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Little update: putting socks and pants on is easier. If I'm not lifting much its not to bad. hopefully Friday i can get in for some light squatting

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Old 04-23-2013, 02:17 PM   #90
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Little update: putting socks and pants on is easier. If I'm not lifting much its not to bad. hopefully Friday i can get in for some light squatting

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Get 'er done!
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Old 04-23-2013, 06:17 PM   #91
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Get 'er done!
Thanks man. I've been crazy busy before work all week so far, but i should have some extra time tomorrow morning which I'm planning to use for some good stretching to loosen my back up a bit and maybe some very low intensity body weight exercises to help also.

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Old 04-23-2013, 06:37 PM   #92
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Get on a hyper extension machine and work it, I've always found that helps rehab the lower back
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Old 04-24-2013, 12:31 PM   #93
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Woke up today and it's really painful. Going to try to go to work soon, but if it doesn't ease up, I'm leaving and going to the doctor.

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Old 04-24-2013, 12:34 PM   #94
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mornings will be the worst so don't get too discouraged
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Old 04-24-2013, 12:38 PM   #95
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mornings will be the worst so don't get too discouraged
When i was drying off after my shower though i got a sharp pain through my back and down my leg that hasn't left

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Old 04-24-2013, 03:18 PM   #96
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I'm going to push through the day the best i can today, but I'm not looking forward to tomorrow. Sleep on a couch tonight, then 2 1/2 hour drive to milwaukee to drop somebody off at the airport, then 2 1/2 hour drive back, straight to work for 12 hours on my feet of manual labor. Then 3 days off to rest and heal though.

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Old 04-24-2013, 03:24 PM   #97
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Meant to reply to your sharp pain comment... I've never experienced that when I've tweaked my lower back, so I can't exactly give advice. Doesn't sound good though

Listen to your body, and don't push it if it is injured
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Old 04-25-2013, 01:55 AM   #98
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Feeling pretty well right now. now to fall asleep on this couch, wake up in 6 hours probably in terrible pain, then drive my car 150+ mile round trip with my firm aftermarket suspension, then work 12 hours. Oh the joy of being a blue collar worker. Hopefully I feel well enough to hit the gym lightly sometime this weekend though.

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Old 04-26-2013, 10:35 AM   #99
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Re: What are your lower body exercises? please help me fix my lower body routine

I guess my back had to get worse before it got better. I wouldn't say it's amazing, but it's not bad. Today will be my first day back at the gym in a week. Nothing big or heavy will happen, but a good full body stretch and some light weight rehab on the back, and maybe just a very little actual training, but that's unlikely.
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Old 04-30-2013, 12:33 PM   #100
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Re: What are your lower body exercises? please help me fix my lower body routine

I made it up to 285 x 2 back squats today
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