February 22, 2020

Daily score: 8

Workout:

Bodybuilding day
A. Front lever lat pull down; 20 reps x3-5; rest 2 min


75x20x2
65x20x3

B. Straight arm band pull downs; 20 reps x3-5; rest 2 min


20x5

C1. Seated cable rows; 12-15x3-5; rest 90 sec


30x15x2
35x15
40x15
45x15

C2. Bent over thumbs up reverse flies; 15-20x3-5; rest 90 sec


5# DBs x15 x5

D. Adductor side plank in TRX; 30 seconds x3-6/side; rest 30 sec


30/side x4

E1. Stability ball DB torso twists; 20 reps x2-4; rest as needed


20x4

E2. Warrior pose torso twists; 5 reps in both directions x2-4/side;
rest as needed

Done x4

+
21-15-9
Burpees to 6" reach
DB thrusters 20#/hand (work on speed per rep here)

6:33


Tried a different gym today and like it a lot better.  Feeling great today.  Back feels amazing (still no x-ray results).  Doc said he thinks I ruptured a disc and gave me some exercises (not super helpful).  But I’m encouraged that it’s improved so much faster than the issue I had back in 2016.  Today I feel 100%.  Loved the arm pump.  All went well.  WOD had me breathing like I was dying.  I split all the thrusters except the set of 9 in order to focus on speed per rep.  It is so hard for me to try and move faster through a movement I seem to have locked in a pace over the years.  Was a good challenge. Thanks!