biggunds’s BodyBlog

Sat the 22nd

10 min warmup

Incline Barbell 95×20 115×15 145×15 185×6 205×6 225×6 245×5

Flat Dumbbell 60×15 75×15 90×10 100×7

Pec Dec Flyes 70×20 100×15 110×15 120×12

Cable press 110×15 140×15 180×15 200(whole stack)x12

Rope Ext overhead 60×12 60×12 60×12 60×12

DB Kickbacks Dropsets 20,15,10 x 10 each (x3)

20 min elliptical

Sunday 23rd

Cardio

15 min elliptical

15min Run/stair machine

15 min stair stepper

15 min bike

Band and medicine ball core/plyos

Heart rate monitar said 1 hr 28 min avg hr 168, cals burned 1098

About 6 weeks ago I threw my back out doing heavy Barbell rows. I just got caught in the moment of lifting heavy and rolled my back enough to slip my L-5 and the pain shot through my body enough where I blackedout. I started lifting again this week "heavier" than the past 2 weeks. I put up 540 on the leg press for 15 yesterday and I could feel the stretch in my lower back so I figured I shouldn’t go any higher in weight.

I am happy overall with my workouts this week. It’s just really hard to go into the gym knowing you can’t lift as much as you would like too. But it’s the 2nd time I have hurt my lower back and realized how much I use it through out the day and if I hurt it again I won’t be able to get around with out being on pain pills.

Nov 21 Legs

warm up bike

Leg press 180×20 270×20 360×15 450×15 540×15 dropset 180×20

Leg ext (superset) 50×20 70×20 80×20

Leg curl 50×20 70×20 80×20

seated calf raise (triset) 45×20 55×20 65×20

Stand bodyweight raises 3×20

Toe raises 3×20

15 minutes elliptical machine