Moving Gingerly

My back is tender, sore, and tight after the tweak. Out in the garage at 9:30.


25:00 BikeErg

Went 12,515 meters and felt good, increasing the pace over the time. I really feel good on the bike during these longer sessions.


3 Sets

  • 12 Decline Lat Pulldowns (100#)
  • 12/12 Kroc Rows (on Parallette, 35# KB)

3 Sets

  • 12 Barbell Pullovers (45#)
  • 16 alt Renegade Rows (50# DBs)

5 Sets w/ Drop Sets

  • 8 Incline DB Back Flies (50#)
  • 4 Drop Sets (45-40-35-30#)

Last time, on July 5th, I did 10-8-8-12 with 5# less per set. Today I did 8-8-8-10 for the drop sets. It sucked right from start with the 50 pounders.


Warmed up by doing 12 supinated bench press with 65# loaded.

3 Sets

  • 12 Supinated Bench Press (135#)
  • MAX Diamond Push-ups (16-14-12)

The push-ups were the movement that aggravated my back the most if I wasn’t keeping a solid position.

3 Sets

  • 8/8 Single Arm DP Bench Press with hold
  • 8 DB Bench Press

I used 40-45-45# and would not have made it with 50# dumbbells.

Tried to do some of the core movements and they didn’t feel good, so we skipped core work again. Maybe we’ll do some tomorrow at the track.

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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