ME BENCH PRESS
WARM UP WALK
BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 1
335 x 1
350 x 1 (new PR)
360 x 0 (missed... set up too far north)
HEAVY CSR
4 x 5
HEAVY DUMBBELL ROLLING TRICEPS
5 x 5
HEAVY LAT PULLS
4 x 5
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
2/2/10
Tuesday, February 2, 2010
DEAD LIFT
WARM UP WALK
AGILE 8
DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3
HANGING ABS
4 x 8
45* EXTENSIONS
BW+10 x 3 x 8
ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8
Agile 8
Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!
Mens Sana in Corpore Sano
WARM UP WALK
AGILE 8
DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3
HANGING ABS
4 x 8
45* EXTENSIONS
BW+10 x 3 x 8
ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8
Agile 8
Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!
Mens Sana in Corpore Sano
1/30/10
Saturday, January 30, 2010
SQUAT
WARM UP WALK
AGILE 8
SQUAT
bar x 5
145 x 5
205 x 5
245 x 5
285 x 5 (belt)
315 x 5
45* EXTENSIONS
BW x 3 x 10
RDL
165 x 3 x 8
SINGLE-LEG SQUAT
BW+10 lbs. x 3 x 8
My back tightened up about halfway through the squats. The intensity of the pain was down from Tuesday and from last week.
Mens Sana in Corpore Sano
WARM UP WALK
AGILE 8
SQUAT
bar x 5
145 x 5
205 x 5
245 x 5
285 x 5 (belt)
315 x 5
45* EXTENSIONS
BW x 3 x 10
RDL
165 x 3 x 8
SINGLE-LEG SQUAT
BW+10 lbs. x 3 x 8
My back tightened up about halfway through the squats. The intensity of the pain was down from Tuesday and from last week.
Mens Sana in Corpore Sano
1/26/10
Tuesday, January 26, 2010
DEADLIFT
AGILE 8
FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING
DEAD LIFT (all conventional)
135 x 5
235 x 5
245 x 5
285 x 3
330 x 3
375 x 3 (added belt)
HANGING ABS
3 x 12
45* EXTENSIONS
BW x 3 x 15
ROMANIAN DEAD LIFT
165 x 3 x 6
AGILE 8
My hip/low back (right side) felt marginally better than last week. It all seemed to tighten up after the second round of Agile 8. The tightness and pain seems to be "converging" to my hip. Last week I could distinguish the pain in my back from the pain in my hip. Now, though, it seems like the pain in my low back has "moved" over.
Mens Sana in Corpore Sano
AGILE 8
FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING
DEAD LIFT (all conventional)
135 x 5
235 x 5
245 x 5
285 x 3
330 x 3
375 x 3 (added belt)
HANGING ABS
3 x 12
45* EXTENSIONS
BW x 3 x 15
ROMANIAN DEAD LIFT
165 x 3 x 6
AGILE 8
My hip/low back (right side) felt marginally better than last week. It all seemed to tighten up after the second round of Agile 8. The tightness and pain seems to be "converging" to my hip. Last week I could distinguish the pain in my back from the pain in my hip. Now, though, it seems like the pain in my low back has "moved" over.
Mens Sana in Corpore Sano
Monday, January 25, 2010
ME BENCH PRESS
Agile 8
Foam roll/Tennis ball
Warm-up walk
BENCH
135 x 5
155 x 5
185 x 5
215 x 5
245 x 5
275 x 1
315 x 1
330 x 1
335 x 1
CSR (heavy)
4 x 5
LAT PULLDOWNS (heavy)
4 x 5
TRICEP EXTENSIONS (heavy)
4 x 5
New gym PR. Felt good.
Mens Sana in Corpore Sano
Agile 8
Foam roll/Tennis ball
Warm-up walk
BENCH
135 x 5
155 x 5
185 x 5
215 x 5
245 x 5
275 x 1
315 x 1
330 x 1
335 x 1
CSR (heavy)
4 x 5
LAT PULLDOWNS (heavy)
4 x 5
TRICEP EXTENSIONS (heavy)
4 x 5
New gym PR. Felt good.
Mens Sana in Corpore Sano
1/22/10
Friday, January 22, 2010
SQUAT
AGILE 8
WARM-UP WALK
SQUAT
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5 (added belt)
315 x 5
45* EXTENSIONS
BW x 3 x 8
ROMANIAN DEAD LIFT
155 x 3 x 8
SINGLE LEG SQUAT
BW x 3 x 15
I felt some dull pain in the low back and hip throughout the squats. Better than last week. First set of RDL was really painful, but after that it got better.
Massage in 2 hours... I can't wait.
Mens Sana in Corpore Sano
AGILE 8
WARM-UP WALK
SQUAT
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5 (added belt)
315 x 5
45* EXTENSIONS
BW x 3 x 8
ROMANIAN DEAD LIFT
155 x 3 x 8
SINGLE LEG SQUAT
BW x 3 x 15
I felt some dull pain in the low back and hip throughout the squats. Better than last week. First set of RDL was really painful, but after that it got better.
Massage in 2 hours... I can't wait.
Mens Sana in Corpore Sano
1/21/10
Thursday, January 21, 2010
RE BENCH PRESS
AGILE 8
TENNIS BALL
MACHINE INCLINE PRESS
3 x 15
PUSH UPS
20
LAT PULLDOWNS
3x12
MACHINE FLYES
3 x 12
FACE PULLS
3 x 10
SEATED MILITARY PRESS
3 x 10
TRICPES PRESSDOWNS
3 x 10
BICEPS CURLS
2 x 10
Had some hip/low back pain today. Nothing horrible.
Mens Sana in Corpore Sano
AGILE 8
TENNIS BALL
MACHINE INCLINE PRESS
3 x 15
PUSH UPS
20
LAT PULLDOWNS
3x12
MACHINE FLYES
3 x 12
FACE PULLS
3 x 10
SEATED MILITARY PRESS
3 x 10
TRICPES PRESSDOWNS
3 x 10
BICEPS CURLS
2 x 10
Had some hip/low back pain today. Nothing horrible.
Mens Sana in Corpore Sano
1/20/10
Wednesday, January 20, 2010
RECOVERY
Back was tight this morning. This afternoon I had a friend (probably 110 lbs.) walk on my butt to see if I could get my piriformis to loosen up. Worked for awhile I think. This evening I did the Agile 8 and spent some good time foam rolling etc.
Mens Sana in Corpore Sano
Back was tight this morning. This afternoon I had a friend (probably 110 lbs.) walk on my butt to see if I could get my piriformis to loosen up. Worked for awhile I think. This evening I did the Agile 8 and spent some good time foam rolling etc.
Mens Sana in Corpore Sano
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