Went to the Doc today and found out that I have a sprained upper back as suspected. He put me on muscle relaxers and pain killers to heal me up. Suggests no upper body weight lifting for three-six weeks and when I return to the gym to take it light. Fortunately I can still work out my lower body and abs. This is a good opportunity to gain some strength in those areas. 1. Warm up 2. Stretch 3. Workout 4. Stretch