OK, feeling much better other than a constant stuffy nose, but all other symptoms are pretty much gone...
Weighed in at 198.0 lbs this morning, lightest I have been in a while and the fat just seems to be melting away almost every day I look in the mirror...and this is without really pushing myself in the gym yet...
Today I did what I was supposed to have done Thursday, which was a slightly heavier circuit type cycle to test out my shoulder followed by deadlifts...
5 minute elliptical warmup followed by lower back foam rolling, 3 times for a minute or so each time...
Circuit(4 sets of each): One minute rest between circuits
Wide Dips(BW x 8)---made sure I went down as far as I could to get a good stretch in there
Gironda Drag Curls(80lb Barbell x 8)--love drag curls, make my biceps feel like they are going to explode
Seated Machine Tri Extensions(140 x 8, 155 x 8, 170 x 8 x 8)--probably one of my favorite machines, love the stretching feeling I get in my triceps and cannot do skullcrushers because my left elbow gets really wonky on me---I know its not a perfect substitute, but they work well for me--prefer Close grip bench, but not ready to test my shoulder with pushing movements yet
Bench Jump Ups(fast paced---12 reps each leg): do this to keep heart rate up at all times and help shred fat---surprisingly tough, thought these were BS, but after adding them in and checking my heart rate at the end of 4 circuits, its near 170 many times...my buddy who is a trainer was like "Told you so" when I talked to him about them, lol
Barbell Deadlifts: 315 lbs(6 reps x 4) --1 minute rest between sets---Nothing too major here, just testing to see where I am at with a slight increase over last time(40 lbs). Easily completed all reps, probably could have done another 6 -8 reps without issue, but this isn't what I am trying to accomplish right now...I'm thinking long term versus short term. Need to make sure I keep everything in alignment and loosened up while increasing weight slowly to monitor any signs of problems where I need to back off. Does me little good if I crank out 5 sets of 12 reps each and then can't DL again for 3 months cause I jacked up my back by going to fast too soon...
Foam rolled again afterwards and have little to no lower back problems...some very very slight discomfort, but barely noticeable, certainly not the type of discomfort where I could barely sit still in the car on the ride home before because it was so tight I was literally squirming all over the place to try and get it loose...
Tomorrow is my favorite day, squats, hams, calves and shoulders..going to be going really heavy on squats, as was cranking them out last time...
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