[CFD]

Check out this site.

http://www.backfitpro.com/pdf/select..._exercises.pdf

[RubyCamaro]

Thanks. I'll check that out.

[Mydivorcegift]

Originally Posted by CFD

I've been ok there, still fairly regular. The toughest part for me right now is the getting up and down, that's still painful, obviously because of the use of the lower abdominals but once I'm up or down everything is fairly good, a little soreness but no real pain. It's been a breeze compared to my last one.

Wow lucky for you.

Guess the pain pills bound me up and when I tried to go I got a terrible burning inside....

[CFD]

Originally Posted by Mydivorcegift

Wow lucky for you.

Guess the pain pills bound me up and when I tried to go I got a terrible burning inside....

That's sometimes a common side affect of pain killers. I only used a couple the first day and only one or two since then. The pain has been quite tolerable so I've been ok without them.

[Mydivorcegift]

Originally Posted by RubyCamaro

Okay guys, It looks like I have strained my lower back somehow. I periodicly get some lower back pain especially in the morning after standing for a while but this is worse. It has been hurting pretty badly all day despite doing some stretches, soaking in a hot bath of epsom salt & taking some Naproxen. None helped at all. I'm not sure how I did it. I think & still remember good form when using weights. So 2 questions; one for future prevention & one for getting better now:
1) What are the most common mistakes that I may have made that could have strained my lower back?
2) What are the best things I can do now to help me get better?

Most common mistakes?

1. Going through life thinking your low back is weak. The low back when trained is one of the strongest muscles in the body.
2. Subscribing to "lift it with your legs"....
3. Doing countless "ab" exercises and none or minimal ones for your low back creating a terrible muscle imbalance....

Things you can do to help make it better?

Once you have no more pain get out of your "dance classes" and other classes you attend and get to a gym, get in the free weight room, and do some squats, deadlifts, back hyperextensions, GHR's, etc...

[RubyCamaro]

I was doing some work with my dumbells while on vacation. My husband blamed it on that. I don't think that was it. I have about decided we just did too much sitting around in the condo for a whole week. I'll get it worked out.

[Normagene]

Originally Posted by RubyCamaro

I was doing some work with my dumbells while on vacation. My husband blamed it on that. I don't think that was it. I have about decided we just did too much sitting around in the condo for a whole week. I'll get it worked out.

I love doing core exercises! Not just elevated planks & sides, but T-push-ups, single-leg dumbbell straight-leg dead lifts, reverse dumbbell lunges, inverted row, and my new fav using an ab wheel, straight and to the side roll outs! After a lot of hard work I've finally mastered the ab roll and I can fully lower myself with my arms fully extended and then back to the kneeling/starting position. Looks easy, but it's wicked hard to do, and I do six straight out then three to the left and three to the right per set. For beginners I recommend just going out half way and slowly but surely the muscles get stronger and stronger. This is one exercise no matter how good of shape you think you're in, boy will you feel it the next day. So Baby steps to start!

[DieselAries1]

Did arms yesterday with the wife with an added twist. We compete so it is normal for us to wear cut offs. We have been going to the local planet fitness for 2 months now just trying to save some $ for a house. 3 days ago the girl from the front desk approached the wife and told her she had to pull down her shirt as she was wearing a tank top and apparently she could see her mid-rif. I looked at my wife and there was approximately no more than one inch around her entire waist that could be seen and this was from her working out. She easily pulled it down to show the girl at the desk that this went 4 inches below her waist line. My wife also remarked that another woman was wearing a cutoff and she didn't say two words to her. Yesterday on arms day she intentionally wore a cut off as I have worn them there the last two months without hearing a single word from anyone.
Once again at the end of our workout the girl approached my wife while I was in the locker room. Upon coming up the stairs the only words I heard were "That's Fu&king stupid". Imagine the delight I felt lol! My wife asked to see it in writing that she was not allowed to wear this and why I hadn't been questioned. The girl stated that it was ok for the guys to but not the women. The girl just replied that it was a club rule. My wife asked to see said rules. The girl showed her the rule paper and nothing was on it about cut off or not being able to show mid rif's. At this time I jumped in as the wife was going to escalate. I told the young woman that she wasn't going to tell my wife what to wear and that was never addressed when we signed up.I made her aware that it's kinda creepy she had been stareing at my wife the entire time also as she worked out (as she had remarked she had) so that is kind of uncomfortable also. My wife being my little meat head let her know that she will continue to wear whatever she wants until they put it in writing. I don't think I have a gym membership after today lol!

[CFD]

Originally Posted by DieselAries1

Did arms yesterday with the wife with an added twist. We compete so it is normal for us to wear cut offs. We have been going to the local planet fitness for 2 months now just trying to save some $ for a house. 3 days ago the girl from the front desk approached the wife and told her she had to pull down her shirt as she was wearing a tank top and apparently she could see her mid-rif. I looked at my wife and there was approximately no more than one inch around her entire waist that could be seen and this was from her working out. She easily pulled it down to show the girl at the desk that this went 4 inches below her waist line. My wife also remarked that another woman was wearing a cutoff and she didn't say two words to her. Yesterday on arms day she intentionally wore a cut off as I have worn them there the last two months without hearing a single word from anyone.
Once again at the end of our workout the girl approached my wife while I was in the locker room. Upon coming up the stairs the only words I heard were "That's Fu&king stupid". Imagine the delight I felt lol! My wife asked to see it in writing that she was not allowed to wear this and why I hadn't been questioned. The girl stated that it was ok for the guys to but not the women. The girl just replied that it was a club rule. My wife asked to see said rules. The girl showed her the rule paper and nothing was on it about cut off or not being able to show mid rif's. At this time I jumped in as the wife was going to escalate. I told the young woman that she wasn't going to tell my wife what to wear and that was never addressed when we signed up.I made her aware that it's kinda creepy she had been stareing at my wife the entire time also as she worked out (as she had remarked she had) so that is kind of uncomfortable also. My wife being my little meat head let her know that she will continue to wear whatever she wants until they put it in writing. I don't think I have a gym membership after today lol!

That's totally F%$#ed up. I've always wondered about Planet Fitness, from their adds it seems like it's a gym where muscles are not allowed. lol

[DieselAries1]

Originally Posted by CFD

That's totally F%$#ed up. I've always wondered about Planet Fitness, from their adds it seems like it's a gym where muscles are not allowed. lol

I could care less really since I don't grunt or drop weights. My old lady on the other hand is hysterical and can be a bit snappy when she is targeted lol! She's certainly is my little liability

[hrpiii]

Originally Posted by RubyCamaro

Okay guys, It looks like I have strained my lower back somehow. I periodicly get some lower back pain especially in the morning after standing for a while but this is worse. It has been hurting pretty badly all day despite doing some stretches, soaking in a hot bath of epsom salt & taking some Naproxen. None helped at all. I'm not sure how I did it. I think & still remember good form when using weights. So 2 questions; one for future prevention & one for getting better now:
1) What are the most common mistakes that I may have made that could have strained my lower back?
2) What are the best things I can do now to help me get better?

1. Bending over to tie your shoes could strain your back. It could be anything, no matter how fit you are (I know). Usually twisting wrong, or quickly. You could have just 'over-worked' your back and just needs some recovery time.
2. Never apply heat to back pain (ever). Treat it like a swollen ankle.. ICE. You want to reduce the swelling. Adding heat would 'inflame', bringing more blood into the muscle. Not good. ICE. This is why you see so many pro athletes with ice bags strapped all over them after a hard game.

[CFD]

Originally Posted by DieselAries1

I could care less really since I don't grunt or drop weights. My old lady on the other hand is hysterical and can be a bit snappy when she is targeted lol! She's certainly is my little liability

I think you should let her loose on them. Have a video camera ready!!

[DieselAries1]

Originally Posted by CFD

I think you should let her loose on them. Have a video camera ready!!

I had one of the other kids set off the lunk alarm one day on her as I stood at the desk and she was the smith machine doing shrugs. She put it down the quietest too. She ran up to the desk and was about to lose her marbles when I let her know I made him do it lol

[CFD]

Originally Posted by DieselAries1

I had one of the other kids set off the lunk alarm one day on her as I stood at the desk and she was the smith machine doing shrugs. She put it down the quietest too. She ran up to the desk and was about to lose her marbles when I let her know I made him do it lol

The "LUNK ALARM", that is the silliest thing I've heard of lol. I would think that it would be more annoying than an occasional grunt or clanking of a couple of plates. I wonder if it goes off if you accidentally pass gas. LOL