Hey all, it was my first day back at the gym today in 8 days…felt good to be back to doing something But frustrating because I am at only about 70%.  My left sciatic is such a bugger!  My back is much, much better but my BUTT is SLOWLY healing up. 

In fun news I got my hair done today and my hair lady is pregnant, she’s having a little baby boy!  I think that rocks!!

Anyhow, I toyed with the idea to do my testing today, but it didn’t happen.  I plan to go ahead and do a set of test tomorrow, but will be substituting for the run for sure.  I may then opt for doing it for real on friday.  By then I should know better on if it would KILL me or not! Tomorrow will tell me a lot on where I am at with my health.

Here’s what I did;

warn up 4 mins
chest press
90×10x3 sets
1 light set leg curls- just to test my butt- it hurt a bit
stretching side of hip between sets

bench press
45×10
95×10x3sets
some abs, stretching, dips, in between sets

wide flat bench Hammer Strength machinw
90×10x3
leg raises between sets 10 on each leg
 

Chest fly machine 60×10x3 sets
Standing side leg raises between sets

back extensions and some abs on the back extension machine

Walk/run on treadmill 14 mins total- run only at 6mph and for 8mins total

r-bike another 8 mins

Stretching/rehab exercises

Cat/Dogs
Press up on tummy to stretch abs and low back strenghtening
Streth glutes/hips
Hip flexor stretch
laying adductor v-s- these hurt even on the Adduciton part- that’s new
laying side leg circles
standing leg rotations
back bends
supermans

That was it!!

Food was 100% perfect.

I’m heading to bed early tonight, I didn’t sleep well at all last night!