Back Rehab Day 2

25 January 2015


Abductor machine 4 sets x 12-15

Adductor machine 3 sets x 12-15

Leg press 20-15-12-10-8, pyramiding up in weight

Hack squat 4 sets x 8, same as above

Barbell shrug - worked up to 600 lbs. x 3, much better form than last time

Seated cable row 12-10-8-8, pyramiding up in weight

Pulldown 15-10-8-6, as above

Leg extension 4 sets x 10, increasing weight each set

Leg curl 4 sets x 8, same as above

Ab machine 3 sets x 10

Fat Gripz hammer curls 3 sets x 6-8, regular hammer curls 1 set x 8

DB preacher curls 4 sets x 6-8

Fat Gripz EZ bar curls 4 sets x 6-8

30 minutes cycling

Will experiment with adding back some squats and deadlifts next week, very light and controlled.