Off-season training

[eclarkhb]

Core Day 10/21/11

I had to miss Friday workout, just got swamped at work. Frustrating, but back to it, today.

Stretch Cage
foam roller..butt.. more than just piriformis this time. My back is super tight, butt is super tight, got tingles in the bottom of my left heel. NOT good.

Barbell core crushers .... 8 x 185, 2 x 8 x 205
situps ... 18, incline board, no weight
back extension on Roman chair .... 25 pounds, 12x
hammer wind ab crushers on roman chair. ... 2 x 8 x 12 pound ball. I don't use the 12 pounder very often.

stupid curl machine while I was waiting for the leg ext. machine ... 8 x 60 each arm

leg extensions ... 3 x 4 x 90 each leg. This is almost rehab, my stabilizing knee muscles are so weak until they've been shocked into action.

landmines .... 3 x 8 x 65
row machine ... 9 min < 2:25, then sprint 1 minute.

Lots of ab work - looks good!

Also, Nice job on the Curlz! ;-)

I am a little beat up so am de-loading this week. Just planning some light squatting and maybe a few other things @ 50-60% of max. Might go for bike ride today. I'll be back in the weight room next week...