24/02/11

Back

Weighted pull ups
10kg * 5
20 * 5
25 * 3, 3
30 * 3, 3

Machine row
35 * 10, 10
45 * 10, 10, 10, 10

Straight Arm push down
31 * 12
41 * 12

Lat pulldown
75 * 10
65 * 10, 10

Back rehab program

Lighter weights, more focus on the squeeze and contraction of the lower back. Contracted positions were held for 1 to 2 seconds.