Moving Gingerly

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

Conditioning

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.

Back

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.

Chest

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.