Tuesday/Wednesday

Tuesday and Wednesday workouts:
So Tuesday I'm still nursing a super tight back a bit, but I figured ahhh what the fuk you only live once.  So I did back and I had a rather successful back day until I decided to end with legpress.  When I hurt my back last week during squats; trying to do legpress was impossible due to the pressure on my back.  2nd to last set I cracked my back and it felt good.  Last set it cracked so hard that I almost passed out and had to drop the weight.  2 guys I was talking to went to grab the weight off me and there was no fuking way lol... 810lbs.  Fast forward to Wednesday night (as I write this) my overall back pain is actually less than it was on Sunday or Monday.  I'm still not sure if I'll be able to complete squats tomorrow on leg day I may just do 315 for some reps and walk away and then continue next week as normal.  Everyone on the misc says get x-rays for my back, but the pain is mostly gone :).

Tuesday workout - Back/Legs
Barbell Rows warmup 45x10 135x8 225x5 315x3 working sets 345x3 365x3 385x4 M-H
BB Shrugs warmup 225x8 315x5 working sets 365x5 385x4 405x4 H
15pin Strapped Lockouts warmup 405x5 working sets 495x5 535x3 565x2 H
Preachers Curls warmup 80x8 working sets 100x5 110x4 115x3 H
T Bar Rows warmup 90x8 working sets 225x5 250x5 270x5 M-H
Legpress warmup 630x5 working sets 720x5 810x4 - Stopped back fuked

No cardio, made up for this no cardio sh!t on Weds (One thing I also want to say is I always start my workouts with 5 minutes of elliptical since my I hurt my back)

Wednesday's workout was solid, good cardio, good lifts except floor press KILLED me more than I thought it would.  Just doing some assistance chest work in the middle of the week since I'm taking legs easy.

Wedsnesday Abs/Assistance Bench work
Exercise Ball Situps 25 25 25 M
Floor press warmup 45x10 135x8 working sets 225x8 245x8 265x8 275x6 H
Flat Bench 225x10 315x4 M
Dips 0x8 0x10 0x10 M
Rope Crunches 87.5x10 100x10 110x10 H
Underhand Pushdowns 95x10 105x9 115x9 H
Knee Lift 0x10 0x10 0x10 H
Shoulder Rehab Outward/Inward/Pitch 10x15/8/15 15x15/8/15 15x15/8/15 H
One comment about the shoulder rehab is that in doing all of this work on my shoulders/rotator cuffs my left arm is beginning to become my less dominant arm again due to me being right handed.  I may end up having to work on some things to even my strength out soon.

Cardio
Stair stepper 60steps/min 5mins 2min rest 60steps/min 5mins 2min rest  then interval  5minutes 90steps/min 30steps/min 30s each

Overall 2 great workouts considering I'm nursing a back injury and hopefully will be doing some squats tomorrow, but not going too crazy...