After doing circa-max effort bench and manpon press, my pecs and delts are very sore. Especially since I was supposed to be resting this week after the meet. More worrisome, my lower back pinch came back full force after doing my arch yesterday. I need to seriously address this before it becomes a big problem.
▼ Cardio
• Rowing 5 min
My back has been annoying me lately, so I decided to start with this. I think it's a good idea, but I am incapable of pacing myself on a rowing machine for some reason. So I was done after 5 mins.
• Bike 30 mins
▼ Upper body
• Foam roll back (esp. lower)
In between all sets. Surprisingly, I didn't really feel the foam roll in the lower back. I'm taking this as a good sign that I didn't do anything too bad to it.
• A: Push ups BWx10x3
• A: Pull ups BWx8x3
Actually this was slightly difficult. Probably because I never do them anymore and I was a little tired from rowing?
• B: Conventional deadlift 135x5x3
For the lower back.
• B: Standing dumbell press 40x8x3
For the luls?
• Hyperextensions BWx20x2
• Flexibility - calves, hamstrings, groin, hip flexors
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