17/02/11

Back

Pull ups (Wide grip/shoulder width/neutral close grip)
6 sets of 5

One arm T-bars
20kg * 10
30 * 10

One arm Machine row
35 * 10
30 * 10, 10

Straight arm pushdown
31 * 12, 12, 12

Preacher Barbell curl (short straight bar/weight excludes bar)
Bar * 10
10 * 10
20 * 10, 10, 9
20 * 5 - 10 * 5 - Bar * 8 (last dropset)

Seated DB Hammer curls
17.5 - 12.5 - 7.5
*done as one dropset, but can't remember how many reps for each weight that I did, all I remember is that it wasn't easy.

Pull ups were all done with a one second squeeze at the top, where the focus was on pulling my scapula together and flexing the lats as hard as I could. 2 sets for each grip type. Controlled eccentric, but not to the point of it being a slow negative. These were ok to do, and didn't affect my lower back since the focal point of the contraction was in the lats and rhomboids (especially with the neutral close grip). All back exercises were done with the focus on squeezing the back muscles.

Had to wear a belt to do the T-bar one arms. Felt a little nagging pain even though I took some painkillers earlier, so shifted to the machine row. Same style, one second squeeze, and got a good stretch for the back with each rep.

Preacher bicep curls were done with a wide grip and tucking the elbows as close together as possible. Somehow, doing this on the preacher bench eliminates the wrist pain that you get when you do it standing with the barbell. Will use this more often.

Did my rehab program after training. This is what it looked like:

Supermans (each rep held for 2 secs, focus was on contraction of the lumbar, instead of hyperextension of the back)
3 sets of 10 reps

Bird dog pose (some yoga shit)
3 sets of 5 reps per side

Thoracic spine mobilization

Foam roll + stretching (in order)
Lower traps
Upper back (scapula apart)
Upper right back
Upper left back
Middle Back
Piriformis

All foam rolling was done for a minute on each part. Stretching was done for 3 sets of 20 secs.