Had a good new today. The forecast is calling for 5-8 inches of snow today so we headed in to the gym at 830. We hit the grocery store afterwards and I picked up a bag of fried chicken. It was amazing. The idea to put the bags of chicken right by the door as you walk in is great. It gets me every time.
I wanted to put a lot of focus on my upper back today.
Reverse peck deck
5 sets of 10 up to stack
Face pulls with close neutral grip
I went to the stretch machine for some low back and hip stretches.
5 sets of 12 up to stack
Wide grip face pulls over head
5 sets of 15 up to stack
Hip air planes
3 each side.
Shrugs
135 for 20 225 for 20 315 for 20
I went back to the stretch machine and did 4 long quad stretches
Wide grip lat pulldowns
3 sets of 12-15
Did these slow and with a big stretch
Concentration curls
45s for 3 sets of 8
Reverse Ez bar curls
75 for 3 sets of 10
Full body stretch
I spent a good 15 minutes stretching and doing mobility stuff as I put the wife through a leg workout. My low back is getting better since I have added a some hip Flexor work in.
Done. Time for beer and snow.
