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Chest Day, Erry Day

5.0

5.0

VIP Member
Nov 3, 2012
5,246
1,696
Home finally.
AM Fasted Cardio
Rower 10min for ~2,100m
**Slower than normal...low back was not having it.
Elliptical 12min for ~1 mile

Have appt with sports doc about back today.
Best wishes with the back Dr, that pain is no joke
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Best wishes with the back Dr, that pain is no joke
Thank you. This is a new doc and hopefully he gets that I'm an athlete and that 6 months on the couch is not recovery.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
We Gettin' Some Legs....Low Back Be Damned

Hip Belt Squat/ Leg Press/ Stiff Single Leg Calf
90 x 20; 2pps x 50; 2pps x 20/leg
90 x 20; 2pps x 50; 2pps x 20/leg
90 x 20; 2pps x 50; 2pps x 20/leg
90 x 20; 2pps x 50; 2pps x 20/leg
90 x 20; 2pps x 50; 2pps x 20/leg

Suck

Leg Ext/ Leg Curl/ Jump Rope/ Seated Calf
150 x 15; 150 x 15; JR x 50; 135 x 20
160 x 16; 160 x 16; JR x 50; 135 x 20
170 x 17; 170 x 17; JR x 50; 135 x 20
180 x 18; 180 x 18; JR x 50; 135 x 20
190 x 19; 190 x 19; JR x 50; 135 x 20
200 x 20; 200 x 20; JR x 50; 135 x 20

Yuh.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Doc said I sprained my sacroiliac (SI) joint...then stuck his thumb in it to prove a point. Said I need to stretch and quit being a va-jay-jay.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
It helps that this doc is a meat head. I can't load up on the joint for another 4-6wks, but he's got no prob w/ me working around it...as long as I stretch. Basically mocked my lack of flexibility for the entire appt. Said he was surprised I could even reach the bar to deadlift.
 
5.0

5.0

VIP Member
Nov 3, 2012
5,246
1,696
It helps that this doc is a meat head. I can't load up on the joint for another 4-6wks, but he's got no prob w/ me working around it...as long as I stretch. Basically mocked my lack of flexibility for the entire appt. Said he was surprised I could even reach the bar to deadlift.
Sounds like you found the rite dr
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Look up Donnie Thompson's back protocol for stretching/mobility, etc...

I'm going to try to rig something up today since my hips have been killing me and I'm thinking of deadlifting 2x a week to give my groin more rest.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
AM Fasted Cardio

Rower 10min for ~2100m
**back is pretty sore from doc working on it yesterday
Elliptical 12min for ~1 mile

Stretched 10min...probably winded me more than the 22min of cardio.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Beaters...

DB Spider Curl -SS- Straight Bar PD (Single Pulley)
15 x 20; 40 x 20
20 x 20; 60 x 20
30 x 15; 100 x 15
30 x 15; 100 x 15
30 x 15; 100 x 15

Kai DB Curl -SS- DB French Press
30 x 12; 100 x 12
30 x 12; 100 x 12
30 x 12; 100 x 12

EZ Bar Drag Curl -SS- Rev Grip Tri Psh Dwn
50 x 15; 100 x 20 (double pulley)
50 x 15; 100 x 20
50 x 15; 100 x 20

Cable Front Double Bi -SS- Rope Psh Dwn
60 x 12; 100 x 30
50 x 12; 100 x 30
40 x 12; 100 x 25
30 x 15; 100 x 25

Done.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
The baby and the dog decided to take turns waking me up every hour last night. Couldn't convince myself to do cardio this morning.

Shoulders...

10 minute stretchees...terrible idea with 2lbs of beta alanine coursing thru my veins.

Seated DB Lat Raise/ Seated DB Rear Fly/ Seated DB Front Raise (UH)
10 x 20; 10 x 20; 10 x 20
15 x 20; 15 x 20; 15 x 20
20 x 20; 20 x 20; 20 x 20

DB OH Press/ Single Arm Cable Rear Delt/ Jump Rope
70 x 15; 20 x 15/arm; JR x 50
100 x 10; 20 x 15/arm; JR x 50
100 x 10; 20 x 15/arm; JR x 50
100 x 10; 20 x 15/arm; JR x 50

Smith Mach Upright Row/ Smith Mach Shrugs/ Push-Up and Drag w/40# bag
135 x 15; 135 x 20 (rear), 10 (front); 40# bag x 15
135 x 15; 135 x 20 (rear), 10 (front); 40# bag x 15
135 x 15; 135 x 20 (rear), 10 (front); 40# bag x 15

DB Arnold Press/ EZ Bar Leaning Lat Raise/ Concept 2 Rower
50 x 12; 40 x 8/arm; 250m sprint
50 x 12; 40 x 10/arm; 250m sprint
50 x 12; 40 x 10/arm; 250m sprint

Done
 
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