I can’t remember the last time I had to alter a workout because of low-back pain, but it happened today. No pain over the weekend, and no injuries lately, so I think I probably just slept on my stomach last night. That’s become back suicide for me over the last several years, so legs got severly neglected today, despite how motivated I was…
Quads: Sissy squats (3×12,11,10)
Hamstrings: Leg curls (3×10,10,8)
Chest: DB bench presses (2×10,9); DB flyes (1×10); DB incline presses (2×10,9)
Back: Chins (2×12,10); DB shrugs (2×12,10)
Shoulders: DB presses (2×15,12); DB upright rows (2×15,12)
Calves: Standing calf raises (2×40,35)
Note: My current PowerBlock gym split is based on the Phase 1 workout in the 20 Pounds of Muscle in 10 Weeks e-book.
Summary: I walked into the gym feeling fine, but I soon as I stood back and attempted my first warm up rep on squats, I was done. I wasn’t happy, but I did what I could with what I had. That meant no big movements, unfortunately, and a leg workout that felt more like a long warmup. Oh well. Felt plenty good on chest, and then quickly remembered my lower back when I tried a warmup rep on Bent-over rows. Those quickly turned into DB shrugs instead. Turned out to be a decent workout for chest, back, delts, and even calves. Quads and hams got an okay pump, but not enough to feel like I did anything significant.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
