Not the worst back tweak I’ve had, but it’s definitely affecting me. Was still able to get a lot done at B’s house yesterday, but with heat affecting us and all the work we skipped our workout. I wasn’t able to golf today due to my back, so we got in some exercise.
12 Incline DB Back Fly (25#)
12 Incline DB Row (25#)
12 Face Pull (rope, 60#)
12 Incline Straight Arm Lat Pulldowns (71#)
12 Incline Forward Facing Lat Pulldowns (104#)
Easy aerobic pace at 2:10.0 / 1,000m for a total of 13,846 meters.
The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.
10 Lat Pulldowns (115#)
10 Underhand Lat Pulldowns (115#)
10 Seated Cable Row (115#)
10 Incline DB Back Fly (30#)
10 Standing Offset Double Handle Row (93#)
10 Incline DB Rows (40#)
10 Plank Walkouts
30 Oblique Crunches
I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.
8:00 EMOM (alt)
18 cal Row
I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.