2nd low back rehabbing workout today:
BW x 10
5k x 10
7.5k x 10
BW x 10
I hate these, they burn like hellfire and get me really out of breath. I suppose that means they're working. I'm going to get up to 12 reps of each before I increase weight. I've decided to strive for more reps as opposed to more weight, keeping the load on my back low. Feel these much more in my quads than I ever did with squats, so I might actually put some size on my legs for once.
BW x 5 x 3
Still really love these, last set was a bit iffy but I think I had more in me in the first 2, so I'm going to try and get 8 reps with my first set next time and see how I go from there.
40k x 5
50k x 5
60k x 5
70k x 5
80k x 5
Hell yeah! Loaded this bitch up good this time! I love this exercise, next time I'm going up to 90k baby! I think before long I'll be loading some serious poundage on this, adding 5k (or maybe just 2.5k) a week. I'm trying not to lift it like an idiot though; I squeeze the top of each rep for a couple of seconds just to make sure I'm getting a good contraction in the glutes.
Once again I forgot to do sets of push up planks but to be honest I'm thinking that as it gets heavier I'm going to need just to rest between sets so I can perform well, so I think I won't bother with the planks.
5 x 15
4 x 20
3 x 30
and that was that. I think I'm going to change how I do the holds next time, try and do 4 x 30, 5 x 20, 4 x 30 next time. That'll be hard as hell but I think I'm up to it.
Back feels pretty good, no tweaks during the workout and it didn't tighten up on my walk home this time so I think it must be getting better.
Tonight I'll do a few rounds of my circuit and that'll be that. Not a bad day.