Training Day Three Hundred Eighty Eight

A few days ago my girlfriend made me an appointment with the chiropractor. Due to us being "poor" students, we've not really considered it an option earlier. Turns out it wasn't that expensive, so she figured that I could have my lower back issues looked at. Verdict? Well, due to a life as a 140 kilos (308 lbs) heavily overweight guy, my spine has apparently taken a toll. This means that it has been compressed and it's given me a highly unusual lordosis. Cure? Well, it includes some rehab exercises in addition to the removal of any exercise that will compress my spine a lot (such as Squats or even heavy Shoulder Presses). After some tinkering with my back, I left the chiropractor's office feeling a lot better. Hopefully this is the start of awesome things to come!

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 8 x 22 lbs (10 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 33 lbs (15 kg)

- Set 4: 8 x 33 lbs (15 kg)
- Set 5: 8 x 44 lbs (20 kg)
- Set 6: 8 x 44 lbs (20 kg)
- Set 7: 8 x 66,1 lbs (30 kg)
- Set 8: 8 x 88,1 lbs (40 kg)
- Set 9: 8 x 99,2 lbs (45 kg)
- Set 10: 8 x 110,2 lbs (50 kg)
- Set 11: 8 x 121,2 lbs (55 kg)
- Set 12: 8 x 132,2 lbs (60 kg)

# Leg Extension Machine (One Leg)

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 26,4 lbs (12 kg)

- Set 3: 12 x 28,6 lbs (13 kg)
- Set 4: 12 x 30,8 lbs (14 kg)

# Thigh Adductor

- Set 1: 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 99,2 lbs (45 kg)

- Set 3: 12 x 165,3 lbs (75 kg)
- Set 4: 7 x 187,3 lbs (85 kg)

# Thigh Abductor

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

- Set 3: 12 x 143,3 lbs (65 kg)
- Set 4: 12 x 187,3 lbs (85 kg)

 

# Ab Roller

- Set 1: 14 x Bodyweight

- Set 2: 14 x Bodyweight

- Set 3: 14 x Bodyweight

- Set 4: 14 x Bodyweight

# MORNING WALK TIME: 46,31 MINUTES

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# Workout Notes:
Due to my visit to the chiropractor, the gym has become a completely different ball game. My main focus now, besides growing, is making sure that I'm strengthening my lower back. That also means that I have to stay away from exercises that compress my spine, in this case, Hack Squats or any kind of Squats for that matter. This is the sole reason for the extensive amount of Leg Extensions. However, due to the narrowing of leg exercises, I also decided to add some thigh movements. If that's a good move or not, I'm not sure, but they're in the program for now. The workout in itself wasn't too straining on the leg department - the abs though, they were gruesome.