Seated Military Press
135 x 5 @8
135 x 5 @9
145 x 5 @9.5
145 x 5 @10
135 x 5 @10
Chest Supported Rows
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8
Decline Bench
185 x 5
205 x 5
205 x 5
205 x 5
These felt nice on my lower back.
Shrugs
315 x 20
315 x 20
315 x 20
315 x 20
Wanted to go light on these. Took about a minute break between sets
Superset Inverted Rows & BW Dips
x15, x12, x12, x12 / x15, x20, x20, x20
Timed Ab work w/ exercise ball
3 minutes
The inflammation in my lower back is almost completely gone. I can now get out of bed without guiding myself up by using the wall and my desk. I am still amazed at the work that chiropractor did. Tomorrow I'll do front squats and avoid exercises like regular squats and good mornings where the weight rests on my back.
1 comment:
if you aren't 100% tomorrow, I wouldn't do anything that puts strain on your back like squats.
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