July 2008 Archives

AM
1 hour eliptical

PM

rotator cuff complex

reverse hypers 3 sets of 15

Reverse Blue Band Bench Press(supersetted each set with 20 crunches on the stability ball)
315 x 3
365 x 3
405 x 3
455 x 3
495 x 1
545 x 1
585 x 1 PR!!
635 x 1 PR!!
585 x 5 PR!! Man, I love that beta-alanine!!

Incline Dumbell Press
60's x 8
90's x 8
120's x 8

Skull Crushers
120 for 3 sets of 12

Cable Crossovers
3 sets of 15

Hammer Curls
3 sets of 15

45 minutes treadmill

AM
1 hour eliptical

PM
1 hour massage
chiropractor adjustment
45 minutes treadmill

I found out what's causing my lower back pain. It's my psoas muscle. It's so tight, that it's pulling me foward, causing my lower back muscles to overwork and caused my L3 to rotate 5 degrees. I can fix this with stretching, massage therapy and adjustments. I should be back to normal in 4-6 weeks. I'm so happy I know what the problem is and can now address it.