Keep it continue.......

Sammy Sosa once said that he would "keep it continue" regarding the home run race of 1998.

Well, taking those words, I kept my rehab continue tonight with the following workout:

Elliptical: 25 minutes
Bodyweight Squat holding a bar: 20,20,20,20
Roman Chair Hypers: 1/4 way down, 3 sets of 12 (+2 reps on each set)
Pushups: 1 set of 31
Planks: 1:00
Close Grip Lat Pulldown: 140/10, 150/7, 150/7

Workout & Outlook

Elliptical: 25 minutes
Bench Press: 137/15, 167/12,10,10
Incline Press: 147/10,10,10
Bodyweight Squat holding a bar: 20,20,20,20
Planks: 1:10

Just to remind me that the injury still lingers, I started to feel it a little bit during the last few minutes of the elliptical.

The chiropractor told me today that I am probably still a few weeks away from returning to basketball.

Light deadlifting is right around the corner, though, so that's a plus.

He suggested that I might want to give up back squats for good and stick with front squats as my main leg movement. I am going to do some research on this. 

Rehab Continues.......

Elliptical: 20 minutes
Planks: 1:25, 1:00 (added 5 seconds to the first set)
Bodyweight Squat holding a bar: 15,15,15,15
Close Grip Lat Pulldown: 140/10,10,10 (added 10 pounds)
Roman Chair Hypers: 1/4 way down, 3 sets of 10 (+3 reps on each set)
Pushups: 1 set of 31

* As a side note, I take very little rest in between any of the sets. So, by the end, I do work up a bit of a sweat despite the fact that all of the sets are easy.

Update

I've been rehabbing a severely strained disc in my lower back. As a result, I have not been able to do much lifting at all. I am on the mend, though, and today I was able to have the following "full" gym session, albeit at low weights:

Bench Press: 152/15,15,15
Incline Press: 137/7,10,12
Close Grip Lat Pulldown: 130/10,10,10,10
Bodyweight Squat holding a bar: 15,15,15,15
Planks: 1:20, 1:00
Roman Chair Hypers: only permitted to go 1/4 of the way down; did 3 sets of 7
Elliptical: 20 minutes

I am not permitted to run, which means that I cannot play basketball until further notice.
Also, no squats and no deadlifts for a while.

Essentially, I am restricted to the above movements only, but I expect to be allowed to do more each week.

Deadlift & INJURY!

Deadlift

228/5, 278/5, 318/5, 368/2

Boom- back injury in the middle of the second rep of 368. Not really sure why, as my form felt good. But, this is a bad one. I couldn't even rack my weights. Just left the bar there after taking the 25's off. That painful.

So, now I am home icing. Hope I am not out too long.

THIS SUCKS!!!!!!!!

Squats

Body weight: 218

I woke up feeling a tweak in my back, which was upsetting since today was squat day. Unfortunately, I felt the tweak the most when I unracked the bar. After my set of 278, I wanted to try 303/3. I unracked it twice and my back told me to put the bar back both times. Sigh.

In any event, I did increase one rep on the set of 278 and I did move up the weight 10 pounds for front squats. I will save deadlifts for Tuesday.

Squats

138/5, 138/5, 158/4, 188/3, 248/2
278/6 (+1 rep from last time)

Front Squats

188/5, 188/5, 188/5 (increased the weight 10 pounds)

Upper Body

Bench Press

132/5, 152/4, 182/3, 202/2
222/5, 222/4, 222/3, 222/3, 222/2
182/11

Chins

15/5, 15/5, 15/4, 15/5, 15/4, BW/6

Incline DB Press- 350 Method

60's/20, 60's/12, 60's/9 (41 total reps; goal is 50)

EZ Bar Curls- 350 Method

60/20, 60/15, 60/10 (45 total reps; goal is 50)

Close Grip Decline Press (Triceps)

137/10, 137/10, 137/10

Abs

125 total reps done in between sets of chins & decline press.

* Good first workout of 2014!