Healed And Ready To Go

     I've been away from the gym for one week. I never posted last Tuesday's bench session so I'll post that a little further down. That bench session did my back in totally and I couldn't deny it any longer - I needed my chiropractor. I went to see Dr. Lafrance last Friday and it was awful. I think it was the most pain I've ever experienced at the chiropractor. He started by using his Pulsar system. It's like a high tech massage gun but it makes adjustments to the spine, etc. He worked on my low back and SI joint and i jumped more than once but at least I didn't yell or anything. Then he moved on the releasing the muscles in my hip and around my SI joint that had tightened significantly because everything was misaligned. That's where it was almost unbearable. That pain was...just the worst. Then he moved on to manually adjusting my SI joints. Again, pain. Then he yanked on my leg to get it back where it needed to be - I did yell out a little on that one. And yes, all of that did make my eyes water. I stayed fairly inactive over the weekend and by Monday afternoon when I went back for a follow up, I was significantly better. The relief of having all that pain and those muscle spasms gone is indescribable. I'm not yet back to 100%, but I'm not sure I'm ever at 100! I'd say I'm running about 85-90% right now and it feels pretty darn good. 

     Tonight I went back to it and we started with where we left off - bench. Below you'll find last week's and this week's training notes. Enjoy!

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TUESDAY June 24:

INCLINE BENCH:

(85lb x6) 4x

DECLINE BENCH:

(105lb x6) 2x

(95lb x6) 2x

FLAT BENCH:

(100lb x6) 2x

95lb x6

95lb x5

DB FLY:

(20lb x10) 4x

MACHINE FLY:

(60lb x15) 3x

*I did these as "palm only" meaning I didn't grip the handholds. I just pushed with my palms.

CRUNCH:

60lb x15

••••••••••

     I was in absolute agony after that. My lower back was tight and cramping. That was one week ago. Here are today's notes:

••••••••••

TUESDAY July 1

DECLINE BENCH:

95lb x6

(100lb x6) 3x

INCLINED DB PRESS:

25lb x12

30lb x6

(35lb x6) 2x

DB BENCH:

25lb x12

30lb x8

(35lb x6) 2x

MACHINE FLY:

60lb x15

80lb x10

90lb x6

90lb x8

MACHINE CHEST PRESS:

(50lb x6) 3x

60lb x6

*I played with the starting position on these. I began with the furthest back (hardest) and worked my way to the easiest.

HALF KNEELING KB WOODCHOPPER:

25lb x10 each side

KB AROUND THE WORLD STOPS:

25lb x10 each side

*These did give my back a wee bit of a wakeup but nothing too crazy. I'm glad I didn't try to go heavier though because that probably would've gone bad.

KB HIP TO HIP HALO:

25lb x10 each side

••••••••••

     I feel so much better tonight! I'm tired, but it's a normal tired and not painful. I enjoyed the kettlebell core work to finish out the night. That 25lb kicked my ass lol. If you're interested in the KB stuff, you watch the video here. 

     The last thing I want to address is this - what's with people not wiping the equipment when they're done? Nasty.