7:30am
10 minutes bike
20 minutes stepper
35 minutes incline treadmill

5:00pm
10 minutes bike
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15
Mini band internal rotations: 3×15
Mini band external rotations: 3×15
Close Grip Bench 3 board: 4×6 85kg, 90kg, 95kg, 100kg
Cambered Bar Bench: 6’s 55kg, 60kg, 65kg, 67.5kg, 70kg
Light band ab pulldown: 3×20
Close Grip Incline Bench: 3×8 95lbs, 105lbs, 115lbs
V-sits: 3×15
Chin Ups: 3×2

7:30am
30 minutes incline treadmill
10 minutes rower – 2185 meters
15 minutes stepper
5 minutes bike

5:45pm
10 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15

Highbar Squats: 7’s 135lbs, 160lbs, 185lbs, 205lbs, 215lbs, 225lbs
Conventional Deadlifts: 5’s 70kg, 90kg, 100kg, 110kg, 115kg

I kept things light today just to ensure the back is okay.  I had a massage this afternoon, and things are feeling good, but I don’t want to do too much right away and put it back where it was.  We’ll see what it feels like tomorrow.

RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15

Legs Up Bench: 3×4 82.5kg, 87.5kg, 90kg
BB Shoulder Press standing (close grip): 3×8 45lbs, 55lbs, 65lbs
Regular Bench 2 board + chains: 3’s 60kg, 65kg, 70kg, 75kg, 80kg
Regular Bench 3 board + chains: 3’s 85kg, 90kg, 95kg

I took yesterday completely off from the gym because I was working all day.  My back is feeling better, and I’m going to try to see what it lets me do for squats and deads tomorrow.

Speed Bench Press: blacks under doubled on ends: 9×3 65kg
Regular Bench 2 second pause: 4×6 65kg, 67.5kg, 70kg, 72.5kg

I’m pretty exhausted right now from work this week, which explains the lack of volume, although my back is starting to feel better, but I don’t want to push it quite yet. 

7:30am 
45 minutes incline treadmill walk

That’s all for today.  Partly because I have to work all day, and partly because I can’t really do much with my back, so will take today completely off of weights and hope that’ll help it.

7:30am
30 minutes incline treadmill
30 minutes eliptical

5:30pm
20 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15

I was hoping that I’d be able to deadlift, but couldn’t because of my back.  I tried both sumo and conventional, and neither felt good.  As soon as I get past a quarter squat the pain is pretty severe, so I spent most of the night working on it with a ball and foam roller.  I’m going to do as much as I can for it over the next few days and hope that it’ll help it clear up. 

AM
30 minutes treadmill walk
20 minutes bike
20 minutes walk

PM
5 minutes bike
Close Grip Bench 2 board: 4×6 80kg, 85kg, 90kg, 92.5kg
Close Grip Bench 3 board w/monster mini bands under, doubled on ends): 3’s 70kg, 75kg, 80kg, 82.5kg, 85kg, 87.5kg
Inversion Table

I woke up this morning and my back had completely stiffened up.  It hurts to be in any position other than neutral spine.  It feels more injured than tired from yesterday.  There is no time in last nights workout that I can pinpoint this to.  It was feeling tight when I left the gym, but just from being worked, and when I went to bed, it felt like it was tightening up, but I thought it’d be okay after a night of sleep.  I woke up a few times during the night from the pain, and it was tough to get out of bed because it hurts to bend.  I’m going to see how it is tomorrow, but in the mean time try to do some work on it myself to find the cause. 

Bike to gym
Foam Roller Series
Highbar Squats: 5×7 105kg, 110kg, 112.5kg, 115kg, 115kg
Swiss ball crunches: 5×20
Butt Squats: 3×5 92.5kg, 97.5kg, 102.5kg
Snatch Grip Deadlifts: 3×6 100kg, 105kg, 110kg
Ab Roller: 3×15
Light band ab pulldown: 3×20
RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
GHR’s: 3×8
V-sits: 3×15

5 minutes bike
Regular Bench 2 board: 5×5 85kg, 95kg, 100kg, 102.5kg, 105kg
Regular Bench 3 board: 3×5 110kg, 117.5kg, 122.5kg

I did this in the AM since I was going to be working all day.  I was super tired and lacked energy for the majority of it, but I got it in, which I guess is the main thing.

7:20am
60 minutes incline treadmill walk

12:00pm
10 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Squat: 70kgx5×2, 105kgx3, 125kgx1(belt), 155kgx1(belt & wraps)
Squat w/38 Cent. (maple leaf) straps down, belt, wraps: 3×3 175kg, 180kg, 185kg

Tough workout mentally for me.  I wasn’t in the right mindset going in, and it didn’t get better throughout.  I was suppose to do 5×3 straps down, but called it a day after 3 sets just cause my head wasn’t in it.   It’s just one of those workouts I have to put in the books behind me.