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Old 01-26-2010, 10:27 AM   #121
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Tuesday - Thursday - 01.19-21.10 - Rest

Back still hurting - so I took full rest
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Old 02-01-2010, 06:42 PM   #122
Dominic Sirianni
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Posts: 263
Default Friday - 01.22.10 - Rehab

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better
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Old 02-01-2010, 06:44 PM   #123
Dominic Sirianni
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Default Saturday - 01.23.10 - Rehab

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better

I put a little incline on the old thing and watched some SportCenter
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Old 02-01-2010, 06:46 PM   #124
Dominic Sirianni
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Default Sunday - 01.24.10 - Rehab

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better - steadily improving
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Old 02-01-2010, 06:49 PM   #125
Dominic Sirianni
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Default Monday - 1.25.10 - Squat

first day back under a barbell

20 minutes treadmill - lots of rolling and stretching

455
953
1153x4
1253
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Old 02-01-2010, 06:50 PM   #126
Dominic Sirianni
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Default Wednesday - 1.27.10 - Press

Rested Tuesday

Back in the gym Wednesday - going slow....

Press
65x5x5
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Old 02-01-2010, 06:54 PM   #127
Dominic Sirianni
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Default Friday - 1.29.10 - Isometrics/Rowing

Box Jumps
24"x1x5

Holds, for time, two efforts each with full recovery:
L-Sit - 15/12
Ring Stability Hold - 22/46
Handstand with support - 22/39
Bar Hang - 15/1:00

4 rounds

Row 30 seconds on/30 seconds off

distance 171, 167, 119, 164
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Old 02-01-2010, 06:57 PM   #128
Dominic Sirianni
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Default Saturday - 1.30.10 - Dips and things

Rind Dips/Pull ups x 5/1x4

then

Lunges/push ups
21-18-15-12-9-6-3

10:49
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Old 02-01-2010, 06:59 PM   #129
Dominic Sirianni
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Default Monday - 2.01.10 - Press

Press
45x5
95x3

working sets
125x5
145x5
165x9

then

push ups 10x10 plus 2 extra reps

GTG pullups

light jog around the neighborhood

back feeling pretty decent
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Old 02-03-2010, 08:07 AM   #130
Dominic Sirianni
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Default Tuesday - 2.02.10 - Walking

Walked on the treadmill for 30 minutes at 5.0% incline, 3.0 pace.

Then did 110 push-ups and some stretching.
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