Tuesday, November 3, 2015

PM
AD - 15min @ EN2
Ido Portal Locomotion Routine - 15min (skip back bridge in place of Thoracic Extension mobility)
+
A. Reverse Hyper - 4 x 10-12; rest 2min (use swing to decompress lumbar spine and create lumbar flexion)
B. Jefferson Curl - 4 x 10-12 super slow reps; rest 2min (empty bar, elevated, focus on lumbar flexion)
+
Lumbar Mobilization/Stability Routine:
1- Iron Cross; 20 reps x5; rest 20 seconds
2- Rollovers; 20 reps x5; rest 20 seconds
3- Cat/cow yoga stretch 10 reps x5; rest 20 seconds
4- Supine windshield wipers; 10 reps x5; rest 20 seconds
5- Inch worm walks; 3 reps x5; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
6- Spiderman walks; 50 feet x5; rest 20 seconds
7- Standing torso twists; 10 reps x5; rest 20 seconds
8- Bent over torso twists; 10 reps x5; rest 20 seconds
9- Arch body hold; 30 seconds x5; rest 20 seconds
10- bent knee hollow body hold; 30 seconds x5; rest as needed
(get as much of a deep flex of the lower spine as possible)

My low-back really didn't like the majority of this today. Had to cut the reps to 4-5 on the Jefferson Curl because my back would tighten up so much. It felt good going down, but coming up was a different story. Motherfucker hurt. I liked everything, it was just really uncomfortable and mentally taxing. I figured out a way to do reverse hypers on the GHD and I'll send a link to the video when I can get to a computer that isn't handheld. 
+
AD - 20-30min @ EN2
Mobility - as needed

Total Kcals: 3343

Macros

A little off today. Still fighting to find that balance with fats and protein.