Friday morning I was … not entirely prepared for the gym. Back still in pain. Maybe getting better. It’s still too soon to tell how long it’s going to take. After this workout I was in pretty bad pain in the late afternoon; sort of as if aggravating the injury induced an accelerated DOMS. AOMS.
Accelerated onset muscle soreness! What a concept.
Warm-Up: first… 4 rounds of 200 meter jog and 10 jumping jacks. This felt GOOD. Then
Shoulder Mobility, various floor work things, etc.
Burpees 5 x 5 @ 60 sec. Some of these kinda painful on shoulder and back. I feel a wreck.
Shoulder Press 3 x 8 x 25 lb KBs
Shoulder Rehab External Rotations 3 x each side x 10 x 10 lb DB.
Goblet Squat (rehab for back): 3 x 10 x 15 lb KB. These were PAINFUL on my back.
Romanian Deadlift with FatGripz (rehab for back): 4 x 20 x 45 lbs.
Lying Triceps Extension: 5 x 10 x 52.5 lbs, 55 lbs, 57.5 lbs, 60 lbs, 62.5 lbs.
Foam Roller on Lumbar and Thoracic Spine; lacrosse ball on hips, lumbar back, spine, etc.