Dominic in Miami

[Dominic Sirianni]

Back still hurting - so I took full rest

[Dominic Sirianni]

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better

[Dominic Sirianni]

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

[Dominic Sirianni]

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better - steadily improving

[Dominic Sirianni]

first day back under a barbell

20 minutes treadmill - lots of rolling and stretching

45×5
95×3
115×3x4
125×3

[Dominic Sirianni]

Rested Tuesday

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

Press
65x5x5

[Dominic Sirianni]

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

[Dominic Sirianni]

Rind Dips/Pull ups x 5/1x4

then

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

10:49

[Dominic Sirianni]

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

[Dominic Sirianni]

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

Then did 110 push-ups and some stretching.