I did a bit of thinking, and I decided that the routine I was planning to switch to next week probably wouldn't work out too well since I can't really do squats or deadlifts while I'm rehabbing my hammy. So I think I'm gonna probably do a different routine next week; probably either 3 or 4 days in the gym, still haven't made up my mind. I decided to switch it up and do back instead of shoulders for my workout yesterday, and I'll go ahead and hit up shoulders on Friday.
Got home from work late... AGAIN... Popped an AP and some RPM, and waited about 30 minutes before eating some oatmeal. For some reason my lower back started tightening up on me again right as I sat down to eat. On back day. Great. I started losing my desire to workout... :frustrate I decided to stretch it out a bit and try to see if I couldn't loosen it up, but I wasn't getting anywhere. There's only one thing I could do at this point. Hard, fast, loud music NOW.
This workout was brought to you by Pendulum.
YouTube - Pendulum - Showdown
Ok, got to the gym and did a little more stretching cuz my back was still stiff as a board. This proved to be an exercise in futility. **** it. Time to lift anyways. :aargh:
Bodyweight pull-ups
11
9
7
Strength is still down bit, but I'm coming along. I should be able to do at least a dozen.
One arm dumbbell rows
80 x 12
90 x 8 (Wow, these were rough on my hammy!)
100 x 5
Strength's still down a bit on these, but it was more my hamstring holding me back. I could really feel the tension on these, and it might've been a little risky going so heavy, but I made it out alive.
Cable rows
160 x 12
160 x 12
160 x 12
These were also very tough on my hamstring, as well as on my lower back. Had to use strict form, and I got a little nervous to go up in weight on these, so I stayed at 160 for all 3 sets. Decided to move onto T-bar rows to try to get a little heavier, but my back was already pretty spent at this point.
T-bar rows
90 x 12
115 x 9
135 x 5
Weaksauce! But I really was stiff and spent. Ok, maybe one last exercise...
Cable straight arm pulldowns
120 x 20
140 x 15
150 x 12
Time to do arms! Since I began with my focus on bis last time, this time I decided to start out with triceps.
Dumbbell triceps extensions
60 x 20 - I started getting a NASTY headache after my first set and actually had to rest for a few minutes. It wasn't going away, but I was determined not to let it stop me, so I continued with my head throbbing.
80 x 12
90 x 10
100 x 6
Rope triceps extensions supersetted with cable curls
120 x 15 / 120 x 15
140 x 12 / 140 x 12
150 (stack) x 12 / 150 x 12
My headache was still bugging me but I fought through it and barely finished that last set. Ended up slamming the weights pretty hard upon finishing. Thank God nobody was around to hear it.
Time to get that leg stronger!!
Single leg presses
30 x 30
40 x 30
50 x 25
60 x 20
60 x 15
Seated leg curl
25 x 20
30 x 15
25 x 20
25 x 20
Got done with these and decided to hit up the stair-climber-machine-thingy. Only did a few minutes cuz my head was still hurting and I was spent.
All in all, I had a pretty good workout despite my back, leg, and head all giving me problems. I'm gonna take it easy tonight and try to get to bed a bit earlier cuz I ended up staying up until 2-something last night and woke up at 7, and I'm exhausted. My allergies have been killing me all day too, so it's been a pretty miserable day for me. I can't wait to leave work. 2.5 more hours. I wonder if anyone will notice if I take a nap at my desk... Tomorrow's shoulder day. I can't wait to tear it up! :aargh:
And keep an eye out for my new log in the supp log section this weekend! :woohoo:
