SQUAT
FOAM ROLL/TENNIS BALL
STRETCHING
WARM-UP WALK (3/8 mile)
MORE STRETCHING
SQUAT
(weight x sets x reps)
bar x 1 x a lot
135 x 1 x 10
225 x 2 x 5
315 x 1 x 4 (added belt)
350 x 1 x 3
370 x 1 x 3
395 x 1 x 3
405 x 1 x 1
GLUTE ISOLATION ON MULTI-HIP
100 x 1 x 10
150 x 1 x 10
180 x 1 x 10
HAMSTRING CURLS
130 x 1 x 5
110 x 2 x 8
I didn't feel too bad today. My back started getting tight after the second set of squat. The right side started getting tighter as usual on the set of 315. I felt the pain during the last two sets (before it was just after the sets that I felt it).
On the glute isolation exercises I felt some pain in my sacrum, especially when I did the right leg.
Mens Sana in Corpore Sano
1/5/10
Tuesday, January 5, 2010
BENCH PRESS
WARM-UP WALK (1/4 mile)
STRETCHING (pectorals, triceps)
BENCH PRESS
(weight x sets x reps)
bar x 1 x a lot
95 x 1 x 10
135 x 1 x 10
185 x 1 x 5
225 x 1 x 3
240 x 1 x 3
255 x 1 x 3
275 x 1 x 2
315 x 1 x 1
CHEST-SUPPORTED ROW
120 x 1 x 10
140 x 2 x 8
LAT PULL DOWN
100 x 1 x 10
100 x 1 x 8
100 x 1 x 6 (supinated close grip)
LYING NEUTRAL-GRIP DB TRICEPS PRESS
50(each) x 3 x 5
DONE
After the first set of lat pull downs, my forearms were TIGHT. I think this might be from my dead lift workout yesterday. Probably should have stretched them out pre- and post- workout yesterday.
My back felt good today. I did feel some twinges of pain/tightness on the right side if I bent over at the lower back. My sacrum has a bit of weird pain. Not horrible, just dull aches.
Hoping for the best...
Mens Sana in Corpore Sano
WARM-UP WALK (1/4 mile)
STRETCHING (pectorals, triceps)
BENCH PRESS
(weight x sets x reps)
bar x 1 x a lot
95 x 1 x 10
135 x 1 x 10
185 x 1 x 5
225 x 1 x 3
240 x 1 x 3
255 x 1 x 3
275 x 1 x 2
315 x 1 x 1
CHEST-SUPPORTED ROW
120 x 1 x 10
140 x 2 x 8
LAT PULL DOWN
100 x 1 x 10
100 x 1 x 8
100 x 1 x 6 (supinated close grip)
LYING NEUTRAL-GRIP DB TRICEPS PRESS
50(each) x 3 x 5
DONE
After the first set of lat pull downs, my forearms were TIGHT. I think this might be from my dead lift workout yesterday. Probably should have stretched them out pre- and post- workout yesterday.
My back felt good today. I did feel some twinges of pain/tightness on the right side if I bent over at the lower back. My sacrum has a bit of weird pain. Not horrible, just dull aches.
Hoping for the best...
Mens Sana in Corpore Sano
1/4/10
Monday, January 4, 2010
DEAD LIFT
FOAM ROLLER (lower back, hamstrings)
TENNIS BALL (piriformis)
WARM-UP WALK WITH GRETCHEN (1/2 mile)
STRETCHING (glutes/piriformis, hamstrings, psoas)
DEAD LIFT
(weights x sets x reps)
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
295 x 1 x 3
365 x 2 x 3 (added belt on first set)
415 x 1 x 3
INCLINE BENCH SIT UPS
bodyweight x 4 x 10
bodyweight x 1 x 8
STRETCHING
DONE
Back started getting tight around the set of 295. Started getting some localized tightness on the right side on second set of 365. The pain didn't get to the point that it was extremely localized in one little spot like it did a couple of weeks ago. Probably got halfway to passing out after the last set. My hearing started to go a little. Last set was REALLY tough. Probably in part because I started using the sumo style today at the suggestion of Mr. Selkow on EliteFTS. My toes were about 6 inches from the plates on the first sets. On the last set, I set my toes out to about 3 inches from the plates.
When I got home, the tightness was gone and only came back if I purposefully hunched my lower back out.
Mens Sana in Corpore Sano
FOAM ROLLER (lower back, hamstrings)
TENNIS BALL (piriformis)
WARM-UP WALK WITH GRETCHEN (1/2 mile)
STRETCHING (glutes/piriformis, hamstrings, psoas)
DEAD LIFT
(weights x sets x reps)
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
295 x 1 x 3
365 x 2 x 3 (added belt on first set)
415 x 1 x 3
INCLINE BENCH SIT UPS
bodyweight x 4 x 10
bodyweight x 1 x 8
STRETCHING
DONE
Back started getting tight around the set of 295. Started getting some localized tightness on the right side on second set of 365. The pain didn't get to the point that it was extremely localized in one little spot like it did a couple of weeks ago. Probably got halfway to passing out after the last set. My hearing started to go a little. Last set was REALLY tough. Probably in part because I started using the sumo style today at the suggestion of Mr. Selkow on EliteFTS. My toes were about 6 inches from the plates on the first sets. On the last set, I set my toes out to about 3 inches from the plates.
When I got home, the tightness was gone and only came back if I purposefully hunched my lower back out.
Mens Sana in Corpore Sano
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