Sept 23/08

Weight after bf and b.m. = 210.

Didn't get to eat as much as I would have liked.. Got busy in the afternoon..

Did some mobility excersizes, no cardio..

Probably barely cracked 2500..

Workout A

Squat:

nwx10
25x5x1
50x5x1
100x5x3 (last was 90)

Press:

40x10x1
50x5x2
90x5x3 (last was 80)
80x5x1

Chinups:

x10x7x7

Front and side planks, crunches

Sept 25/08

Felt like crap today..

Joints sore, sore throat..

Oh well.. Power through..

Workout B

Split Squat

nwx10, 15x5x2, 20x5x3

Bosu Push Ups

x25 x10 x10

Lower back felt like crap, and didn't want to chance buggering it even more with my bad form, so instead..

Back extentions

4 x 10

Side and front planks

Had 5g of Creatine for first time tonight, post WO.

on the back extensions...where is the pad placed? i would recommend doing hip extensions, which moves the pad under your thighs...and also doing static extensions where you just hold yourself in place.

and squeeze that ass the entire time you do statics :)

Pad is on the upper quad, right below waist.

Static extensions?

your upper body is not supported, you just hold yourself in a straight out position. you can even hold weights on your chest to increase difficulty. is the pad movable? if so try moving it back a little further so you can easily extend from the hips, and keep your lower back set.

The apparatus is the one where you are at a 45 degree angle, and the pad can be adjusted as to where it goes, height-wise..

I would prefer the kind where you are horizontal, but oh well..

Maybe I can get someone to just sit on my legs and I can do them on a bench rack or something..

But again, I would rather be doing dead lifts, but just wasn't up for it last night..

so they don't have a power rack at this gym?

Yup, they do..

How do you do back extentions on a power rack?

You could do Good mornings? I don't know if they are good beginner movement though.

IronWorker

Good mornings..

THAT's what I meant..

Good mornings, only your legs are at a 45 deg angle, and you are bending down nearly straight up and down..

I've done these off and on for a while, so it's not like I just started them..

Back sure hurts today.. :(

( I hurt my lower back at work a while back, and working the lower back always tweaks it)