Still on the mend a little.

Still feeling some tightness & slight soreness in the lower back today. So, I had to modify a couple of things in today’s workout, but nothing major and I still ended up having a pretty good one. Part of the issue is I didn’t follow through on working in additional recovery methods this weekend. I simply got really busy and prioritized getting work done in other areas. Other than significant tightness when sitting and bending over and being very careful when bending over to pick something up, I’m doing pretty well with it.

Bent rows will be a good test tomorrow, so I’ll ease into those and see how it goes. I still think I’ll be ok to hit my deadlift workout on Th at or close to 100%. Keepin’ on keepin’ on!

warrior_fit earned 1026 points for:

Running (treadmill):
- 0:04:03 || 0.5 mi (+44 pts)
Foam Rolling:
- 5:00 (+9 pts)
- +mobility
Standing Barbell Shoulder Press:
- 45 lb x 10 reps (+47 pts)
- 95 lb x 3 reps (+45 pts)
- 135 lb x 3 reps (+59 pts)
- 145 lb x 3 reps (+63 pts)
- 155 lb x 3 reps (+68 pts)
- 155 lb x 3 reps (+68 pts)
- 160 lb x 3 reps (+70 pts)
- 160 lb x 2 reps (+59 pts)
- 160 lb x 3 reps (+70 pts)
- 1st set full ROM warmup. Remaining sets pin press from nose level. set 8 lost balance a little on 3rd rep so had to re-rack only hitting 2. Regrouped for set 9, but had to grind out rep 3. Maintained control & form, though.
Hammer Dumbbell Curl:
- 25 lb x 8 reps (+17 pts)
- 40 lb x 6 reps (+18 pts)
- 40 lb x 6 reps (+18 pts)
- 40 lb x 6 reps (+18 pts)
- 40 lb x 6 reps (+18 pts)
- 40 lb x 6 reps (+18 pts)
- supersetted w/shoulder press - seated on bech, single arm - L forearm is slightly strained, so couldn’t go up to 45’s like I wanted.
Seated Dumbbell Shoulder Press:
- 50 lb x 10 reps (+25 pts)
- 55 lb x 8 reps (+26 pts)
- 55 lb x 8 reps (+26 pts)
- 55 lb x 8 reps (+26 pts)
- neutral grip - had to sub these in for handstand pushups to take it easier on low back.
EZ-Bar Curl:
- 75 lb x 10 reps (+19 pts)
- 85 lb x 10 reps (+20 pts)
- 85 lb x 10 reps (+20 pts)
- 75 lb x 10 reps (+19 pts)
- started fading fast on these by 3rd set.
Decline Push-Up:
- 28 reps (+42 pts)
- 25 reps (+37 pts)
- 22 reps (+33 pts)
- time increased to 45 sec. this week - still was burning out at an average of mid 20’s - more total volume than 1st 2 weeks, though.
Crunch:
- 15 reps (+7 pts)
- 15 reps (+7 pts)
- hands straight overhead whole time…had to sub these in for hollow rocks, as those were bothering my low back a little
Boxing:
- 0:01:00 || drills (+5 pts)
- 0:00:30 || drills (+5 pts)
- had to cut these short at the end due to time available.