yadmit’s BodyBlog

Start:  12:15pm
Finish:  1:27pm

Warm Up:  Ten minutes on the treadmill

Squat:  65×5/75×5/85×5/95×5x2

DL Shrug:  75×5/85×5/95×5x3

SS:
BSS:  20(2-10s)x5/40(2-20s)x5/50(2-25s)x5×3
Step Up:  20(2-10s)x5/40(2-20s)x5/50(2-25s)x5×3

Reverse Crunches:  15×3

Thoughts:  I did some foam roller stuff and a bit of stretching afterward. Felt good.  Overall, today was good, just the little bit of stiffness in my lower back.  Plus, working on four hours of sleep… **YAWN**

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Recumbent bike for 35 minutes.. then messed around with the balance board.

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Well, I had nine hours of uniterrupted sleep… then added one more for fun… boy, it felt good…

Start:  9:01am
Finish:  9:54am

Warm Up:  Five minutes on the Precor crosstrainer and One Arm BB Push Press 2×10

SS:
DB Incl Bench Press:  60(2-30s)x15×3
Cable Seated Row:  100×15x2/100×8x1
—-
DB Shoulder Press:  24(2-12s)x15×3
WG Lat PD:  70×15x3
—-
BB Close Grip BP:  45×15x3
High Pull:  30×15x3

Swiss Ball Crunches:  15×3

Thoughts:  Good today.  Rest periods were 30 seconds.  Man, that’s tough. 

My lower back feels a little tight, still.  Kinda like DOMS.  I go back for more physio on Wednesday.  I did some stretching afterward which I feel helped.  No hurt.  We’ll see how it feels later.

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Start:  12:35pm
Finish:  1:32pm

Warm Up:  Five minutes on the treadmill

Squat:  45×10/65×10/75×10x2

DL Shrug:  75×10x4

SS:
BSS:  20(2-10s)x10×4
Step Ups:  20(2-10s)x10×4

Reverse Crunches:  15×3

Thoughts:  Ooooo.. this was fun.  Walking should be fun tomorrow. 

Some slight low back discomfort, but not too bad.  I’ll foam roll later on and tomorrow is a visit to the physiotherapist.

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Hypertrophy I - A1

Start:  12:48pm
Finish:  2:00pm

Warm Up:  One Arm BB Push Press 3×10 each side

SS:
DB Inc. Bench Press:  40(2-20s)x5×1/60(2-30s)x5×2/70(2-35s)x5×2
Cable Seated Row:  110×5x2/120×5x3
—-
DB Shoulder Press:  40(2-20s)x5×1/50(2-25s)x5×4
WG Lat PD:  80×5/110×5x4
—-
BB Close Grip BP:  55×5x1/65×5x1/75×5x3
High Pull:  45×5x1/50×5x4

Swiss Ball Crunches:  15×3

Thoughts:  My weight this morning was 181.4lbs.

I have some low back discomfort.  It feels sorta like after you sit for too long… it feels somewhat stiff.  May take the foam roller after it in a bit.  We’ll see how it feels tomorrow.  If there is still some discomfort I will hold off Wednesday’s workout as that calls for Squats.

Overall, things went good today.  Still need to mess around with the weights a tad.

Followed this with some stretching, which felt darn good.

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