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
1/22/10
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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