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
Brofessor Arm Wrestling
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
1/19/10
Tuesday, January 19, 2010
DEAD LIFT
LOTS OF FOAM ROLL/TENNIS BALL/STRETCHING
AGILE 8 HIP MOBILITY
WARM-UP WALK
DEADLIFT
135 x 5
225 x 5
225 x 5
275 x 3
325 x 3
370 x 3 (added belt)
45* BACK RAISE
BW x 3 x 12
HANGING ABS (on decline bench and then on forearm support rack)
3 x 12
ROMANIAN DEAD LIFT
155 x 3 x 12
Not as much pain on the right side of my low back, but quite a bit more tightness. Hip started to tighten up a bit during the walk. Started getting some pain and tightness on the front and side of my right hip on the second to last set of deads. All of this continued throughout the session. Most of the pain is gone now. I'll see what tomorrow brings.
Mens Sana in Corpore Sano
LOTS OF FOAM ROLL/TENNIS BALL/STRETCHING
AGILE 8 HIP MOBILITY
WARM-UP WALK
DEADLIFT
135 x 5
225 x 5
225 x 5
275 x 3
325 x 3
370 x 3 (added belt)
45* BACK RAISE
BW x 3 x 12
HANGING ABS (on decline bench and then on forearm support rack)
3 x 12
ROMANIAN DEAD LIFT
155 x 3 x 12
Not as much pain on the right side of my low back, but quite a bit more tightness. Hip started to tighten up a bit during the walk. Started getting some pain and tightness on the front and side of my right hip on the second to last set of deads. All of this continued throughout the session. Most of the pain is gone now. I'll see what tomorrow brings.
Mens Sana in Corpore Sano
1/17/10
Sunday, January 17, 2010
BENCH PRESS
(deload week)
WARM-UP WALK
STRETCHING
BENCH PRESS
bar x 10
95 x 10
135 x 2 x 5
205 x 5
115 x 2 x 8
115 x 5
FACE PULLS
20 x 10
40 x 2 x 10
CSR (narrow grip)
110 x 10
130 x 3 x 8
Mens Sana in Corpore Sano
(deload week)
WARM-UP WALK
STRETCHING
BENCH PRESS
bar x 10
95 x 10
135 x 2 x 5
205 x 5
115 x 2 x 8
115 x 5
FACE PULLS
20 x 10
40 x 2 x 10
CSR (narrow grip)
110 x 10
130 x 3 x 8
Mens Sana in Corpore Sano
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