SQUAT
FOAM ROLLER/TENNIS BALL
WARM-UP WALK
SQUAT
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5 (added belt)
315 x 5
225 x 12
225 x 12
225 x 6
45* EXTENSIONS W/LOW PAD
(weight x sets x reps)
BW x 3 x 5
RDL
155 x 3 x 5
ONE-LEGGED BOX SQUAT
BW x 3 x 12
I had a lot of pain/tightness on the right side of lower back after starting the first set of 225 x 12. By the end of the RDLs my right hip joint was feeling weak and had some dull pain. I did the box squats at home on a dining room chair.
Mens Sana in Corpore Sano
1/15/10
1/13/10
Wednesday, January 13, 2010
UPPER ACCESSORY
WARM-UP WALK
MACHINE INCLINE PRESS
(sets x reps)
3 x 10
MACHINE FLYES
3 x 10
DIPS
3 x 5
PUSHUPS
20
WALK
1/2 mile
MACHINE PRESS
3 x 10
MACHINE FLYES
3 x 10
LAT PULLDOWNS
3 x 10
CSR
3 x 10
Everything was with 30 sec. to 1 min. rest. Training like a bodybuilder... BROTIEN!! I felt okay today. I had some pain and tightness in my lower back (right side) when bending over. My hip continues to hurt if I squat down with a wide stance (even without weight).
Next routine is squat on Friday at 6:30 (after yoga)
Mens Sana in Corpore Sano
WARM-UP WALK
MACHINE INCLINE PRESS
(sets x reps)
3 x 10
MACHINE FLYES
3 x 10
DIPS
3 x 5
PUSHUPS
20
WALK
1/2 mile
MACHINE PRESS
3 x 10
MACHINE FLYES
3 x 10
LAT PULLDOWNS
3 x 10
CSR
3 x 10
Everything was with 30 sec. to 1 min. rest. Training like a bodybuilder... BROTIEN!! I felt okay today. I had some pain and tightness in my lower back (right side) when bending over. My hip continues to hurt if I squat down with a wide stance (even without weight).
Next routine is squat on Friday at 6:30 (after yoga)
Mens Sana in Corpore Sano
1/12/10
Tuesday, January 12, 2010
BENCH PRESS/DEAD LIFT
FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING
BENCH PRESS
(weight x sets x reps)
bar x 1 x 5
95 x 1 x 5
135 x 1 x 5
225 x 1 x 5
245 x 1 x 3
275 x 1 x 1
315 x 1 x 1 (lost the groove on the second rep)
325 x 1 x 1 (gym PR)
DEAD LIFT
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
275 x 1 x 3
315 x 1 x 3 (added belt and switched to conventional stance)
365 x 1 x 3
HANGING ABS
BW x 3 x 10
45* BACK RAISE
BW x 3 x 10
ROMANIAN DEAD LIFT
155 x 2 x 10
Everything felt like crap today. The sumo stance deads were hurting my hip on the front, so I switched to conventional. My back felt okay, but still had some tightness. After the first set of RDL, I nearly passed out. Did another set and gave up. I don't think I ate enough pre-workout. I'm having some residual pain on the right side of my lower back as usual. It's not as bad as it has been.
Mens Sana in Corpore Sano
FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING
BENCH PRESS
(weight x sets x reps)
bar x 1 x 5
95 x 1 x 5
135 x 1 x 5
225 x 1 x 5
245 x 1 x 3
275 x 1 x 1
315 x 1 x 1 (lost the groove on the second rep)
325 x 1 x 1 (gym PR)
DEAD LIFT
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
275 x 1 x 3
315 x 1 x 3 (added belt and switched to conventional stance)
365 x 1 x 3
HANGING ABS
BW x 3 x 10
45* BACK RAISE
BW x 3 x 10
ROMANIAN DEAD LIFT
155 x 2 x 10
Everything felt like crap today. The sumo stance deads were hurting my hip on the front, so I switched to conventional. My back felt okay, but still had some tightness. After the first set of RDL, I nearly passed out. Did another set and gave up. I don't think I ate enough pre-workout. I'm having some residual pain on the right side of my lower back as usual. It's not as bad as it has been.
Mens Sana in Corpore Sano
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