Injuries!

Well, it is currently my 3rd day off work now, but I am feeling a hell of a lot better than the two previous days.
So what happend?
Well, after a nice early morning (7:30am) bike ride on saturday, whereby I could have achieved a personal best time for my typical route (traffic lights etc) (Average HR = 166! for approx 66 minutes), my legs were done in to their usual degree. However, I decided to go to the Gym the day after too (Got a 2 week free trial!). So, knowing that I was also going to go the following day too, I decided a nice and easy cardio session was all I was going to do. So I jumped on the treadmill, walked at a fast pace for a while and then upped the speed, and did around 6K in about 20 mins in total. Now I don't run at all, so I knew my legs may be a bit stiff the day after. Anyway, thought to myself try some light rowing on the machine, and as usual, went a bit more than I needed too, and did 2K in about 8 mins. Then, as a warm down, decided to try the stationary bike for 15 minutes, but again, went a little harder than I should.
Got off and stretched out the legs etc.

The day after, I felt ok, legs were a little tired, but nothing unusually bad. So, that night, it was the "Body Pump" class, which basically involves lifting weights, of quite high reps to music at different rates (push/pull speeds). As I already do some weights, I presumed this wouldn't be too difficult, and without being too cocky, I did only use fairly light weights, for example, some dead lift / squat moves max weight was 30kg.

The main moves were basics, such as Deadlift, Bent over Rows, Squats (Back), Lunges, Shoulder press, Curls, Bench Press, Tricep Extensions and Shoulder raises. Totalling a time of about 60 minutes.
Well, I certainly felt my legs working as they were wobbling to a high degree and lactic acid was kicking in on every movement, but felt ok after the session. Only real problem was the next class coming in, and no real chance of stretching off etc.

Anyway, at home a couple of hours later and I felt the stiffness encroaching upon my whole body and just remember thinking "I'm gonna be stiff tomorrow!".
Stiff was the understatement. I could hardly move. My legs were shot and my lower back was not happy in any position. I just thought, crap, I simply can not go to work. I could hardly dress myself and going to the toilet was painful! Good job I have rails on either side of the staircase or I would have been confined to the upstairs all day!

So, my analogy is that simply because of Saturdays hard ride combined with the running / rowing had totally wiped my legs out, and therefore Mondays Gym session was tough on the legs and because of that, my body compensated for the legs by recruiting as much back muscle as possible. Needless to say, 3 days later I am still hurting, although this 3rd day is somewhat much better than the previous 2.

I won't be doing that again, but it does make me wonder if I should try and jog a little so this never happens again? Not only that, do some light weight full body workouts too! And of course, stretch out after each workout!

And apart from being bored at home now, I am annoyed at myself as the weather is ok (ish) and I really want to get back on my back asap!