Back Rehab Day One

22 January 2015


Today the plan was to do a bunch of back and biceps stuff and see what leg exercises could be done without back pain. So I did:

Adductor machine 3 sets x 12-15 reps

Abductor machine 3 sets x 12-15 reps

Hack squats 5 sets x 8-10 reps

Barbell shrugs - worked up to 575, then my back started to twinge a little and my shrugs deteriorated to twitches so I called it a day. Also threw in the Fat Gripz on the first two sets for some forearm gainz.

Pulldowns 4 or 5 sets x 15-8 reps (cutting reps - increasing weight)

Chest-supported row machine 4 sets x 10 reps

Leg extensions 4 sets x 10 reps

Leg curls 4 sets x 8 reps

Fat Gripz hammer curls 4 sets x 8 reps

DB preacher curls 5 sets x 8-10 reps

EZ bar curl 4 sets x 6-8 reps

Fat Gripz EZ bar reverse curls 4 sets x 6 reps

20 minutes cycling

Looks like a lot of work written down like this, but I didn't feel that tired afterwards. Nice and pumped, tho.