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eRabbit33's Training Log

1/18/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Nautilus Nitro Lower Back
110x15
125x15
140x15

Back Extensions
BWx10
BWx10
BWx10

Bent Over BB Row
135x10
155x10
175x8

Underhand Lat Pulldown
100x15
110x15
120x15
130x12
140x10

Hammer Strength Iso-Lateral Row (Machine +12lbs) (Inside Grip)
57 Each Side x 15 reps
102 Each Side x 15 reps
147 Each Side x 12 reps
192 Each Side x 8 reps

Hammer Strength Standing Shrug (Machine adds 25lbs)
115x15
205x15
295x12
205x15
115x15

Abcore Crunch
45x25
45x25
45x25

Treadmill - 30 mins @ 4MPH & 1.0 Incline


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No workout today. Too much going on work wise, just ran out of time in the day unfortunately.


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1/20/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
55 Each Side x 15 reps
80 Each Side x 15 reps
100 Each Side x 12 reps

Hammer Strength Standing Shrug (Machine adds 25lbs)
115x15
205x15
295x15
205x15
115x15

Precor Smith Bench Press (Bar Load +?lbs)
90x12
180x7
200x4

Precor Smith Incline Bench Press (Bar Load +?lbs)
90x12
110x10
140x8

Strive Lateral Raise
70x20
90x20
110x15
130x15

Overhand Cable Crossover
65x15
80x15
95x15
110x15
125x15

Dumbbell Side Bend
25x25 Each Side
45x25 Each Side

Abcore Crunch
45x25
45x25
45x25

Treadmill - 60 mins @ 4MPH & 0 Incline


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Been out of the gym for 10 days now with back pain, muscle weakness and back spasms. Going to doctor tomorrow hopefully to get an MRI and a referral to see a specialist to get to the bottom of this. Not being able to lift now for ten days is killing me.


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Been out of the gym for 10 days now with back pain, muscle weakness and back spasms. Going to doctor tomorrow hopefully to get an MRI and a referral to see a specialist to get to the bottom of this. Not being able to lift now for ten days is killing me.


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Feel better, man!
 
Saw an orthopedic today for my back. Got the ok that structurally everything looks good, which is a relief. Was told it was a pretty severe strain of my low back. Doctor recommended I go back to the gym and work on strengthening the area and my core as a whole right away and to not go crazy. If the doc says to go to the gym, I'm going to the gym. First day back tomorrow in two weeks, I'm pumped.


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Feel better, man!

Thanks! Still having spasms and very uncomfortable but I have a peace of mind and was told to go back to the gym and work on strengthening the area so I'm going to listen to the doctor and get my ass back.


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Thanks! Still having spasms and very uncomfortable but I have a peace of mind and was told to go back to the gym and work on strengthening the area so I'm going to listen to the doctor and get my ass back.


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Right on!
 
Took another two weeks off to heal up 100%. Feeling much better. First day back in the gym was today. Decided to ease into it and focus on some basic low back and core movements. Nothing crazy here, going to start pushing it up a notch with each passing day that there is no discomfort, pain or spasms in the area.


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2/22/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Treadmill - 30 mins @ 4MPH & 0 Incline

Back Extensions
BWx10
BWx10
BWx10

Super Mans
3 x 30 secs

Decline Crunches
1x10
1x10

Seated Back Extension
95x25
110x25
125x25
140x25

Plank
1 x 30 seconds
1 x 45 seconds
1 x 60 seconds

Crunches
4 x 50 reps


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Took another two weeks off to heal up 100%. Feeling much better. First day back in the gym was today. Decided to ease into it and focus on some basic low back and core movements. Nothing crazy here, going to start pushing it up a notch with each passing day that there is no discomfort, pain or spasms in the area.


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Smart
 
2/23/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Treadmill - 30 mins @ 4MPH & 0 Incline

Precor Smith Machine Shrug (Bar Load +?lbs)
90 x 12
90 x 15
140 x 12

Hammer Strength Standing Shrug (Machine adds 25lbs)
115 x 15
205 x 15

Close Grip Front Lat Pulldown
100 x 15
120 x 15
140 x 15

Shotgun Cable Row
20 x 20
30 x 20
40 x 20

Seated Cable Rows
100 x 15
120 x 15
140 x 12

V-Bar Pulldown
100 x 10
110 x 10
120 x 10

Lying T-Bar Row
45 x 10
45 x 10
70 x 10

Seated Back Extensions
110x25
125x25
140x25
155x25

Plank
2 x 45 seconds


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