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.
Back
3 Sets
12 Incline DB Back Fly (25#)
12 Incline DB Row (25#)
12 Face Pull (rope, 60#)
3 Sets
12 Incline Straight Arm Lat Pulldowns (71#)
12 Incline Forward Facing Lat Pulldowns (104#)
Conditioning
30:00 BikeErg
Easy aerobic pace at 2:10.0 / 1,000m for a total of 13,846 meters.
On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.
On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.
Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.
We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.
Warm-up
5:00 BikeErg (2,041m)
80′ Lateral Monster walks
80′ Monster walks
Strength
Push Press
10×45
5×95
3×125
3×145
3×165
2×165
I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders
6:00 EMOM
5 Seated Dumbbell Shoulder Press (50#)
Conditioning
27-21-15-9
cal BikeErg
Push-ups
Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
Been a long time since we’d done this one and it showed. Took me 6:43.
Back
3 Sets
12 High pulley underhand row (double handle, 93-82-82#)
12 Incline DB Row (35#)
3 Sets
12 Incline Straight Arm Pulldown (60#)
12 Incline Lat Pulldown (forward facing, 93#)
I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.
My back is still really tight, but at least the low back is all muscle soreness and not pain. Slept about 9 hours each of the last two nights to help with recovery. Out in the garage after 10am.
Back
3 Sets
12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 54-60-60#)
3 Sets
12 Incline Straight Arm Lat Pulldowns (60-71-71#)
12 Incline Forward Facing Lat Pulldowns (93-104-104#)
3 Sets
12 Standing Offset Row to Chest (double handle, 71-76-82#)
I liked the 12 reps sets and going a bit lighter I tried to bust through everything and not take breaks. Good pump!
Conditioning
5 Rounds
20 cal Row
20 Push-ups
Pulled an average of about 1,400+ cal/hr over the course of the workout, with the last two rounds being my fastest. Went 10-10 on every round of push-ups. Finished in 7:55.
12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)
4 Sets
12 Cable row to neck (rope, 25#)
12/12 Lying side straight arm db raise (10# DB)
4 Sets
12 Incline Lat pulldowns (30 deg, 100#)
Max Strict Chin-ups (7-6-6-5)
Midline
3 Rounds
30s Banded Sprinter Sit-up
30/30s Banded Side Plank + Elbow to Knee
30s Banded Elevated Mountain Climbers
1:20 Rest
We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.
Nick Momrik's Fitness Logs 