and Today was a good Day…

I really had a pretty great day today. First, my back was feeling quite a bit better today. Still really tight when I first wake up and when trying to get my socks and shoes on in the morning, but once I get moving, and especially after warming up, it feels pretty good. Still some lingering soreness, there, but I don’t think it will affect my Deadlift day on Thursday too much…as long as I stay smart. So…I ended up having an awesome back & tricep workout today. Made some progress on total volume and just felt noticeablly stronger than last week. Man I love when that happens, when you can literally feel yourself progressing and getting stronger!

Plus, a side affect of my first 2 workouts of the week are that the high volume leads to crazy ridiculous pumps, so I look absolutely jacked for about an hour and half. ;)

I also received several awesome emails from some of my online coaching clients today with very good feedback and that they are making great progress.  That feels so good and I get a ton of fulfillment out of helping them.  Gonna hit up some sprints tomorrow and spend some extra time working on the low back so hopefully I’ll be ready to get a good DL workout in Thursday.

warrior_fit earned 968 points for:

  • Running (treadmill):
    • 0:04:00 || 0.5 mi (+45 pts)
  • Foam Rolling:
    • 5:00 (+9 pts)
  • T-Bar Row:
    • 50 lb x 10 reps (+24 pts)
    • 100 lb x 7 reps (+32 pts)
    • 110 lb x 6 reps (+33 pts)
    • 110 lb x 6 reps (+33 pts)
    • 115 lb x 6 reps (+34 pts)
    • 100 lb x 12 reps (+35 pts)
    • barbell & towel used as grip - wt. is w/out the bar included
  • Lying Barbell Triceps Extension (“Skullcrusher”):
    • 65 lb x 8 reps (+11 pts)
    • 80 lb x 8 reps (+12 pts)
    • 90 lb x 8 reps (+13 pts)
    • 90 lb x 8 reps (+13 pts)
    • 95 lb x 8 reps (+14 pts)
    • ez-curl bar, lying on floor, quick touch of wt. to floor each rep. - almost got 9 on last set, but failed halfway up
  • Pull-Up:
    • 8 reps || weighted || 10 lb (+63 pts)
    • 8 reps || weighted || 10 lb (+63 pts)
    • 8 reps || weighted || 10 lb (+63 pts)
    • 8 reps (+53 pts)
  • Seated Triceps Press:
    • 60 lb x 12 reps (+12 pts)
    • 70 lb x 10 reps (+12 pts)
    • 70 lb x 10 reps (+12 pts)
    • 70 lb x 10 reps (+12 pts)
    • 70 lb x 10 reps (+12 pts)
    • 60 lb x 12 reps (+12 pts)
    • seated on bench, no backrest, holding 2 DB’s w/neutral grip together
  • Reverse Grip Triceps Pushdown:
    • 28 lb x 12 reps (+9 pts)
    • 24 lb x 14 reps (+9 pts)
  • Dumbbell Shrug:
    • 80 lb x 12 reps (+27 pts)
    • 80 lb x 12 reps (+27 pts)
    • 80 lb x 12 reps (+27 pts)
    • 1 sec. hold at top
  • Face Pull:
    • 30 lb x 10 reps (+17 pts)
    • 30 lb x 10 reps (+17 pts)
    • 30 lb x 10 reps (+17 pts)
  • Ab Wheel (kneeling):
    • 15 reps (+27 pts)
    • 15 reps (+27 pts)
  • Farmer’s Walk:
    • 0:32 || 180 lb (+142 pts)
    • had to cut last set of rollouts and last 2 sets of farmer’s walk due to time

8 notes

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  1. sfcaveseekers said: I think we’re going through the same thing, my friend. My lower back and right glut feel extra tight almost going on a week now, but getting better. STAYING SMART is a big part of this thing. Keep progressing!
  2. knifehands said: Good to hear you’re feeling better man, and remember your advice lol keep a lookout for that back on Thursday.
  3. warrior-fitness posted this

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