SQUAT
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
300 x 5
330 x 5
340 x 5
350 x 5
45* EXTENSIONS
+15 x 3 x 10
SINGLE LEG SQUATS
20 x 3 x 8
RDL
205 x 3 x 5
I felt awesome. I had no lower back pain at all and only a slight pump for about 30 minutes. I was rushed tonight, so that may have been part of the reason for the pump.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
4/12/10
4/9/10
Friday, April 9, 2010
M/E BENCH PRESS
ARM SWINGS
135 x 5
185 x 5
225 x 5
275 x 3
325 x 2
325 x 2
325 x 2
INCLINE DUMBBELL PRESS
4 x 5
LAT PULLDOWN
3 x 5
CSR
3 x 5
That was tiring.
Mens Sana in Corpore Sano
ARM SWINGS
135 x 5
185 x 5
225 x 5
275 x 3
325 x 2
325 x 2
325 x 2
INCLINE DUMBBELL PRESS
4 x 5
LAT PULLDOWN
3 x 5
CSR
3 x 5
That was tiring.
Mens Sana in Corpore Sano
Thursday, April 8, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
155 x 5
275 x 5
275 x 5
330 x 3
390 x 3
410 x 3
ABS
4 x 15
45* EXTENSIONS
20 x 3 x 8
RDL
205 x 3 x 5
No pain, no tightness.... Woke up the next day with a bit of residual pain in the low back... that's it!
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
155 x 5
275 x 5
275 x 5
330 x 3
390 x 3
410 x 3
ABS
4 x 15
45* EXTENSIONS
20 x 3 x 8
RDL
205 x 3 x 5
No pain, no tightness.... Woke up the next day with a bit of residual pain in the low back... that's it!
Mens Sana in Corpore Sano
4/5/10
Monday, April 5, 2010
SQUAT & ME BENCH
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
45* EXTENSIONS
BW+15 x 3 x 8
1 LEG BOX SQUATS
BW+15 x 3 x 8
RDL
185 x 3 x 5
BENCH PRESS
bar x 10
135 x 5
185 x 5
245 x 3
275 x 3
315 x 2
315 x 2
315 x 2
Just a wee bit of tightness in the low back on the squats. I failed to finish them because I had to go get my glasses fixed... lame, I know.
Mens Sana in Corpore Sano
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
45* EXTENSIONS
BW+15 x 3 x 8
1 LEG BOX SQUATS
BW+15 x 3 x 8
RDL
185 x 3 x 5
BENCH PRESS
bar x 10
135 x 5
185 x 5
245 x 3
275 x 3
315 x 2
315 x 2
315 x 2
Just a wee bit of tightness in the low back on the squats. I failed to finish them because I had to go get my glasses fixed... lame, I know.
Mens Sana in Corpore Sano
4/3/10
Friday, April 2, 2010
ME BENCH PRESS
WARM UP WALK
BENCH PRESS
bar x a lot
135 x 5
185 x 5
245 x 3
275 x 3
315 x 1
325 x 1
CSR
4 x 3
LAT PULLDOWN
4 x 3
INCLINE DUMBBELL PRESS
4 x 5
ROLLING TRICEP EXTENSIONS
3 x 5
BICEP CURLS
3 x 8
Mens Sana in Corpore Sano
WARM UP WALK
BENCH PRESS
bar x a lot
135 x 5
185 x 5
245 x 3
275 x 3
315 x 1
325 x 1
CSR
4 x 3
LAT PULLDOWN
4 x 3
INCLINE DUMBBELL PRESS
4 x 5
ROLLING TRICEP EXTENSIONS
3 x 5
BICEP CURLS
3 x 8
Mens Sana in Corpore Sano
4/2/10
Thursday, April 1, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
150 x 5
265 x 5
275 x 5
325 x 3
385 x 3
405 x 3
ABS
4 x 12
45* Ext.
BW+15 x 3 x 8
RDL
180 x 3 x 5
Pain was centered in the low back, right hip flexors and right hip joint. It was mild compared to last week.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
150 x 5
265 x 5
275 x 5
325 x 3
385 x 3
405 x 3
ABS
4 x 12
45* Ext.
BW+15 x 3 x 8
RDL
180 x 3 x 5
Pain was centered in the low back, right hip flexors and right hip joint. It was mild compared to last week.
Mens Sana in Corpore Sano
3/29/10
Sunday, March 28, 2010
SQUAT
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
160 x 5
200 x 5
240 x 5
290 x 5
320 x 5
330 x 5
340 x 5
45* EXTENSIONS
BW+15 x 3 x 6
1-LEG BOX SQUAT
BW+15 x 3 x 6
RDL
180 x 3 x 5
HIP MOBILITY
STRETCHING/FOAM ROLLING
I had the low back pump going about halfway through the squats. After that, the rest of the routine went well.
Saw the chiro again. She said my psoas is REALLY tight. She spent quite a bit of time trying to get it to release, but it barely budged. Also, my rectus femoris is tight, as well as my lower right side erectors. She said my gluteus medius is weak and that I needed to "activate" it by poking it.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
160 x 5
200 x 5
240 x 5
290 x 5
320 x 5
330 x 5
340 x 5
45* EXTENSIONS
BW+15 x 3 x 6
1-LEG BOX SQUAT
BW+15 x 3 x 6
RDL
180 x 3 x 5
HIP MOBILITY
STRETCHING/FOAM ROLLING
I had the low back pump going about halfway through the squats. After that, the rest of the routine went well.
Saw the chiro again. She said my psoas is REALLY tight. She spent quite a bit of time trying to get it to release, but it barely budged. Also, my rectus femoris is tight, as well as my lower right side erectors. She said my gluteus medius is weak and that I needed to "activate" it by poking it.
Mens Sana in Corpore Sano
3/26/10
Friday, March 26, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
145 x 5
260 x 5
270 x 5
320 x 3
380 x 3
400 x 3
ABS
4 x 12
45* EXTENSION
BW+15 x 3 x 6
ROMANIAN DEAD LIFT
175 x 3 x 5
HIP MOBILITY
I didn't have any pain, just some tightness/discomfort in my lower back on the right side. My right psoas has been TIGHT and bothering me for the past 2 weeks a lot. I gave up halfway thru the hanging abs because my psoas was so tight and I didn't want to make it any tighter.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
145 x 5
260 x 5
270 x 5
320 x 3
380 x 3
400 x 3
ABS
4 x 12
45* EXTENSION
BW+15 x 3 x 6
ROMANIAN DEAD LIFT
175 x 3 x 5
HIP MOBILITY
I didn't have any pain, just some tightness/discomfort in my lower back on the right side. My right psoas has been TIGHT and bothering me for the past 2 weeks a lot. I gave up halfway thru the hanging abs because my psoas was so tight and I didn't want to make it any tighter.
Mens Sana in Corpore Sano
Subscribe to:
Posts (Atom)