Weight: 183.4 lbs
Duration: 12:15 – 1:20 ~ 1hr 5min.
Driving into work this morning and I turned my head over my left shoulder to check my blind spot and bam. I felt a sudden twinge in my neck and immediately felt a lot of pressure at the base of my neck on the left side. Turning my head a bit here and there was very bothersome. The pressure has subsided over time, but as of writing this right now, some 6 hours later and the neck is still feeling not so great. Nonetheless, I still went to the gym and made sure to take it easy. Low back strain is doesn’t feel as aggravated as on Wednesday. I made sure to invest some more time in the warm-ups to get me loose. Did additional parts of the Agile 8 hip mobility warm-up routine, specifically, mountain climbers and groiners. These usually get the heart rate up and allows me to break a slight sweat. I did these on top of the static hip flexor stretches aka lunges/warrior poses and the fire hydrants. I also started the warm-up with 3 sets of 30 sec. jump rope to get the blood flowing.
Squats: 3x5xBar + 5×95 + 3×115 + 3×135 + 3x3x155
Did 3 sets of empty bar good mornings before I even did the 3 sets of empty bar squats. The low back was working a lot during these, not sure why. I narrowed my stance a bit. I think too wide a stance is causing me to round the low back in the hole, especially on reps where I go below parallel. For now, I’m going to try and keep it to squatting to parallel. The narrow stance was a bit more comfortable for sure. I didn’t work to my top set of 195 and instead did a 3×3 on the top set to give myself some rest.
Bench: 3x10xBar + 5×65 + 5×85 + 3×100 + 5x5x120
These felt better, but I felt my shoulders were working a bit more than usual. I shrugged and drove through my feet on the last set as I was pretty fatigued at this point. Again, I’m not pressing to full extension and instead focused on maintaining the squeeze in my shoulder blades.
Rows: 5×65 + 3×85 + 1×105 + 5x5x135
The top set felt pretty heavy. I was a bit worried here with my neck strain and all, but the lift didn’t aggravate it anymore, so that was good. I was definitely jerking a bit on the last few reps.
Preacher Curls: 10×50
Incline BB Bench: 10xBar + 10×65 + 10×85
Standing EZ Bar Curls: 10×40
Tricep Extensions: 10×50
Seated DB Curls: 10×25
The EZ bar curls were a lot easier today. Tricep extensions weren’t bad- definitely felt more comfortable resistance compared to the really light 40lbs. The dips felt very strong, but I got fatigued very easily.