First day back after a week of rest. New routine with new set and rep schemes. Today was 5 sets of 4 reps (after warm ups)


Back Squat
225x4, 275x4, 275x4, 300x4, 300x4, (225x10)

Incline D.B. Press (weight each hand)
85's x 4, 95's x 4, 100's x 4, 110's x 4, 110's x4

T-Bar Row
225x4, 225x4, 225x,4, 225x4, 225x4

D.B. Lat Raise (weight each hand)
25's x 4, 30's x 4

D.B. Rear flies (weight each hand)
25's x 4, 30's x 4

Weighted Ball Crunches
25x15, 30x15

Had to cut the ball crunches short. About 15 seconds after the second set it felt as if my lower abs rolled under. It almost took me to my knees. That was probably the worst pain I have ever felt. There were two rounds of tightening and then it subsided. They are a little tight now, but it will pass. I was surprised on the back squats as I tweaked my lower back wrestling with my boys this afternoon. Luckily it did not come into play at all. After a week off and not doing the above exercises in about 8 weeks I was pleased with the weights. I took it a little slow on a few exercises just to ease back.

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