The other day I was at the chiropractor who gave me some advice concerning my lower back. Hence, today's back workout was slightly redesigned. In fact, it's not only the back sessions that are affected by this, I'm also staying away from anything that might compress my spine in any way. It was with much curiosity that I headed into the gym for a brand new back session - rehab mode!
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| Back double biceps pic taken this morning after breakfast. |
# WORKOUT: BACK, TRAPEZIUS, FOREARMS
# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs
- Set 1: 20 x 44 lbs (20 kg)
- Set 2: 20 x 44 lbs (20 kg)
- Set 3: 20 x 66,1 lbs (30 kg) - Set 4: 20 x 66,1 lbs (30 kg)
- Set 5: 20 x 77,1 lbs (35 kg)
- Set 6: 20 x 88,1 lbs (40 kg)
# Chin-Up
- Set 1: 6 x Bodyweight
- Set 2: 6 x Bodyweight
- Set 3: 6 x Bodyweight - Set 4: 4 x Bodyweight
# Smith Machine Upright Rows
- Set 1: 8 x 55,1 lbs (25 kg)
- Set 2: 8 x 66,1 lbs (30 kg)
- Set 3: 8 x 77,1 lbs (35 kg)
- Set 4: 5 x 99,2 lbs (45 kg)
# Palms-Up Barbell Wrist Curl Over A Bench
- Set 1: 8 x 44 lbs (20 kg)
- Set 2: 8 x 66,1 lbs (30 kg)
- Set 3: 8 x 88,1 lbs (40 kg)
- Set 4: 8 x 93,6 lbs (42,5 kg)
# Reverse Barbell Curl
- Set 1: 8 x 44 lbs (20 kg)
- Set 2: 8 x 55,1 lbs (25 kg)
- Set 3: 8 x 66,1 lbs (30 kg) - Set 4: 8 x 88,1 lbs (40 kg)
# MORNING WALK TIME: 48,08 MINUTES
# Workout Notes:
Time to up the reps... well, at least on the rehab exercise that the chiropractor gave me. It feels weird doing 20 reps when I've always viewed 12 as the higher range. However, I'm dead determined on following the advice I've been given, and in addition to that, give myself a much better outlook as far as health and well-being is concerned. Initially, I had planned some Wide-Grip Lat Pulldowns as my second exercise. However, instead I decided to go with the Chin-Ups as I'm thinking that they'll do a much better job at decompressing the spine. Other than these changes, there wasn't really anything new - just good ol' lifting!
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