Workout 1: Body Weight, Upper & Workout 2: Chest/Back

06/16/12

My back is a lot better, but still slightly out of alignment and still stiff in the morning.

Workout 1:

Warmup, Walk 10 minutes
Pushups x 20
Chinups x 10
Ring Dips x 10
Rope Pulleys 1 minute
Battle Ropes 45 seconds
Crunches x 50
Medball Situp x 15
Plank 30 Seconds
Repeat series x 3

Workout 2:

Chest:
Bench Press (135) 20, (225) 10, (315) 6, (225) 16
Incline DB Press (100) 10, (90) 8, (25) 10
Incline DB FLy (50) 10, 10, 10
Back:
Wide Grip Pullups x 30
DB Row (100) 10, 10, 10
Wide Pull Down (140) 12, (160) 10, (180) 8
Close Pull Down (120 11, (140) 9, (120) 10

Arms, Spine: Day 8

06/15/12

My back is much better and not completely back into alignment, but better. Stiff in the morning, but nothing unusual. I ran a little on the treadmill during the warmup. It was okay, but my lower back fatigued quickly.

Bike 13 miles, Pullups and Chinups

Warmup, Run .75 miles, Walk .25, Chinups x 30, Dips x 30

Triceps:
Press Down (bar) (47.5) 20, 20, 15
Press Down (rope) (32.5) 20, 20, 15
Overhead Cable Extension (47.5) 15, 15, 15, 15, 15

Biceps:
Bar Curl (45) 25, 25, 25, 25
Hammer Curl (45) 13, 11, 10
French Curl (EZ Bar) (45) 15, 15, 15
Rear Forearm Curls (65) 15, 15, 10

Shoulders, Spine: Day 7

06/14/12

Bike 13 miles, Pullups and Chinups

Warmup, walk 10 minutes
Handstand Pushup x 38
Upright Row (95) 15, 15, (45) 15, 15, 15
Side Raise, Dropset (25) 20, (20) 15, (15) 10
Rear Cable Fly (22.5) 22, (17.5) 15, 10
Face Pull (32.5) 20, 15, 10

Abs & Calves, Spine: Day 5

06/12/12

Bike 13 miles, Pullups and Chinups

Warmup, Walk 10 minutes

Abs:
Crunch x 100
Medball Situp x 100
Knee Raise x 100

Calves:
Smith Raises on Step (120) 100
Calf Raise (150) 15, 15, 15, 20

Legs & Spine Problems: Day 4

06/11/12

Did not workout at all for a couple days, my back was stiff and achy. A lot of ice, stretching and Battlefield 3. Doing more biking since I can't run and I am limited on the types of exercises I can do safely.

Legs:

Warmup: Crunches x 50, Medball Situp x 75, Body Squat x 150

3 sets of 25, 15, 10
Bodysquat
Extensions (110)

Leg Press (650)
Bodysquat

High Leg Press (550)

Curls (150) 15, 15, 15

Chest & Spine out of Alignment: Day 1

06/08/12

During my morning workout warmup, I threw my back out of alignment on the rowing machine. I was trying to adjust my form to make it more efficient, when I was stabbed between the third and fourth lumbar, with something that felt like a red hot knife. For the next couple of days I was leaning like the Tower of Pisa.

Workout 2: Chest

Medball Situp x 100
Bench Press (225) 21, (245) 15, (315) 6
Incline HS Press (150) 21, (170) 15, (190) 9
Cable Fly (22.5) 21, 15, (32.5) 9
Weighted Dips (45) 10, 8

Workout 1: Full Body & Workout 2: Back

06/06/12

Workout 1:

Rowing (concept 2) 3 miles
Overhead Squats (95) 20, 10, 10, 10
Deadlifts (95) 25, 25
Medball Situps x 50

Workout 2:

run 1 mile
Pullups x 21, 15, 9
Deadlift (225) 21, 15, 9
Wide Cable Row (120) 21, (140) 15, (160) 9
Wide Pull Down (120) 21, (140) 15, (160) 9
DB Row (100) 15
Pullover (60) 10, 10
Rear Shrug (110) 15, 15, 15