January 25, 2020

Daily score: 6 (back still off)

Workout:

Bodybuilding day
A. Weighted dip; 4-5x5; rest 2 min

4 bodyweight
4 bw
5 bw
4 with 3#
5 with 3#

B1. Front lever lat pull down; 4 reps x8; rest 90 sec

105x4
115x4
120x4
115x4x5

B2. DB bench press; 6 reps x8; rest 90 sec

40x6x8

C1. Bent over single arm DB rows; 8-10x4; rest 90 sec

35x8
35x10
40x8
40x8

C2. Standing single arm DB push press; 12-15x4/side; rest 90 sec

20x15x2
25x12
20x12

D1. Two arm DB pull overs; 10 reps x3; rest 1 min

15x10
20x10x2

D2. DB front raises; 15-20x3; rest 1 min

8x15x3

D3. Stability ball DB torso twists; 24-30 x3; rest 1 min

25#x30

25x24x2

The back tolerated all of this just fine other than the push press.  I had to do strict press instead.  It's been awhile since I worked dips and have lost a lot of strength there.  Loving the lat machine.  I definitely feel that it fills a niche I haven't been able to address.  I do not love the globo gym tho, it was soooo hot and stuffy and icky lol.  And their DBs are dumb.  They have these huge round ends and are awkward to handle.  But I'm adapting ;).  Stability ball twists were a little weird d/t guarding my low back so not sure I got a lot out of them but did my best.  I'm a little sore the next day in the shoulders but not bad.  I'm also at work so not moving much.  My back is way better than it was on Friday.  I would still say I can't do anything dynamic :( but I bet I'll be 100% in 2-3 days.  Also, we got some battle ropes for Christmas I've been meaning to tell you about...and the regular rope climbing rope too that I've had since the summer if you see a place to use those.  Thanks!