So here is an update of my past exercise. As you will see, I will go for a stretch, and then something happens, and I get derailed. I'm trying to figure out what happened each time.
1/25 cardio bike
1/26 cardio bike
1/27 cardio bike
1/31 cardio bike
2/1 cardio bike
2/4 cardio bike
2/6 lifting
2/7 cardio bike
2/9 lifting and cardio bike
2/12 lifting and cardio bike
2/14 lifting
2/15 cardio bike
2/16 lifting and cardio bike
2/18 cardio bike
2/20 lifting and cardio bike
2/22 lifting and cardio bike
2/25 cardio bike
2/26 lifting
2/28 lifting
3/3 lifting and cardio bike
3/6 lifting
3/7 cardio bike
TOM headache, and a cold
3/23 cardio bike
3/25 cardio bike
3/26 lifting (push)
3/27 yoga and abs
3/28 AM cardio bike and PM lifting (pull and legs) and abs
3/30 yoga, lifting (push) and cardio bike
3/31 cardio bike
4/4 AM cardio bike and PM lifting (pull and legs)
4/7 AM cardio bike and PM lifting (push)
4/9 lifting (pull and legs) and cardio bike
4/10 AM cardio bike
4/11 AM yoga
4/12 AM yoga
4/13 AM cardio bike
4/17 AM yoga and PM lifting (push)
4/18 PM lifting (pull and legs)
4/19 AM cardio bike
4/20 AM cardio bike
4/23 AM cardio bike and PM lifting (push)
4/24 AM cardio bike
4/26 PM lifting (pull)
4/27 AM cardio bike
4/29 AM cardio bike
5/2 AM cardio bike
5/4 AM cardio bike
5/8 PM lifting (push)
5/9 AM cardio bike and PM lifting (pull and legs)
5/10 AM cardio bike
5/12 AM cardio bike
???
5/21 AM cardio bike
???
5/28 walk
5/30 AM walk
5/31 PM walk
6/1 AM walk
???
Practice for BFL
6/6 AM 20MAS walking
6/7 AM LBWO w/DB
6/8 AM 20MAS bike
6/9 AM UBWO w/machines and DB
6/10 AM 20MAS bike
6/11 AM LBWO w/machines and DB
Hurt my back, then drove 5 1/2 hrs on 6/12, with return trip on 6/15 - only made my back worse.
A little more detail on weights and lifts when I did the practice for BFL. This is just to show the reason I am avoiding dumbbells, and anything that might hurt my back right now. This includes lifting heavier, even though I can lift heavier, and I know that I should, in order to get the most benefit. But I want to be able to strengthen myself overall, and not hurt my back, with the hopes that I can continue for longer than I have in the past.
6/7 LBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12
DB plie squat
20 lb x 12
DB static lunge
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
8 lb x 12
DB deadlift
8 lb x 12
DB Angled calf raises
5 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
15 lb x 12
20 lb x 12 (trying to get the right amount)
6/9 UBWO
Chest press - machine
45 lb x 12
50 lb x 10
57.5 lb x 8
60 lb x 6
50 lb x 12
Incline press - machine
55 lb x 10
DB front raises
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
10 lb x 12
DB Lateral raises
8 lb x 12
Pull downs - machine
45 lb x 12
52.5 lb x 10
60 lb x 8
65 lb x 6
52.5 lb x 12
Seated rows, wide grip - machine
60 lb x 12
DB alternating curls
8 lb x 12
10 lb x 10
12 lb x 4 (no more)
12 lb x 4 w/left, 6 w/right
8 lb x 12
made note to start DB curls at 5 lb instead of 8 lb.
DB concentration curls
8 lb x 12
Assisted dips -machine
-76 lb x 12
-70 lb x 10
-64 lb x 8
-58 lb x 6
-70 lb x 8 (couldn't do any more)
DB single arm tricep extensions
5 lb x 8 (couldn't do any more)
6/11 UBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12 note to start at 10 lb
Seated leg extensions - machine
60 lb x 12
DB stationary lunges
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
couldn't do last set, note to start with no weight
Seated leg curl - machine
60 lb x 12 note to increase weight
Seated calf raises - machine
bar (for lack of a better word) x 12
+10 lb x 10
+20 lb x 8
+30 lb x 6
+30 lb x 12
DB angled calf raises
25 lb x 12
I'm pretty sure it was the LBWO with the DB's that really hurt my back. My back hadn't hurt that bad, in a very long time. Okay, so that is why I am kind of playing it safe. I would certainly be interested in other peoples opinions on what I am doing and how I am doing it.
Oh, and sorry for such a long post, but I think it's easier to read than if I tried to put stuff all on one line.