Fuck

Foam rolling

Active warmup

4x6 single leg hops

Lifting

Squat- 1x8 @ 175

     2x10 @ 185

     1x10 @ 195

DL- 1x10 @ 165

And then I fucked myself.  On my second set I tried 185, and threw my back out.  It was a sort of pulling/separating in my lower back.  I felt it and dropped the bar immediately, walked away, scared as hell.  There was no real serious sharp pain, just real bad feelings going on down there.  So I didn't do anything else after that obviously.  I don't know how bad it is, but I can feel it at all times right now, and am just hoping it was pulling of some tendons and muscles.  It's good that I'm going home now, and will feel ok about doing nothing while there.  I was just retarded, trying to do too much weight when my form was not perfect.  Embarrassing, but hopefully I have learned from this. 

Sunday- 12/21

Running

4 miles- 26:34

Incline of 1

Lifting

OH shoulder raises- 3x10 @ 35

Upright rows-2x10 @ 60

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 40

Back pulls- 3x10 @ 80

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core

3x30 cavemans @ 12

20 incline crunches each side with 25lbs

45 seconds six inches

8 times each side leg throwdowns

30 up and outs

50 ex ball crunches with 20 lbs med ball

Friday- 12/19

Foam rolling

active warmup

4x15 each side recoil wall throws

4x45yrd accelerations 

Lifting

Front Box Squat- 2x8 @ 115

1x8 @ 135

1x6 @ 135

DL- 1x6 @ 135

3x10 @ 165

Reverse lunges- 3x10 @ 40

Ex ball thrusts- 3x30

Ex ball rolls- 3x25

Core

3x30 Caveman

2x20 each side incline w/ 25 lbs

8 each side of throwdowns

2x50 ex ball crunches

50 ninety degrees 

45 sec six inches

pushups:

30 regular

30 'diamond'

30 decline

90 total pushups

Thursday- 12/18

Nothing.

Had a headache and stomach ache since tuesday night, sucks my balls.  Hopefully tomorrow I'll be good to do some legs, then upper on saturday and jog sunday.

Wednesday-12/17

Day off, but feeling sick, wouldn't have probably anywho.

Tuesday- 12/16

Foam rolling

Running

3 miles- 19:06

Lifting:

DB bench- 3x12 @ 45

SC- 3x12 @ 40

Front pulldowns-3x10 @ 60

OH MB raises- 3x25 @ 18

70 pushups (30 regular, 20 decline, 20 diamond)

Core

2x50 crunches on ex. ball

8 each side of leg throw downs

70 heel touches

30 up and outs

10 leg raises with big ex ball

Monday-12/15

1. Foam Rolling

2. Active Warmup

3.    4x10 OH med ball throws (4kg)

       4x6 1 leg hops

4.:

Lifting-  No DL today.  Some dude taking forever, and I figure its ok not to do it 2x a week.

Squat- 1x6 @ 135

     2x10 @ 175

     2x8 @ 185

Split squat- 3x10 @ 40

One legged RDL- 3x10 @ 35

Ex. Ball thrusts- 3x30

Ex. Ball rolls- 3x25

Core

Caveman- 3x30 @ 12

Incline side- 2x20 each side

Side throws- 1x30 @ 12 each side

3x45 sec of leg throw downs (same as on 12/13)

40 sec flutter

40 sec swivel

40 sec six inches