posted on January 4, 2019
Recently my training has been a little sporadic. I have been jumping in with Casey when he has been doing upper body, which has been a brutal amount of volume. Lower body days have been mostly testing movements and weights that don’t agitate the back. Luckily things have been progressing but I definitely got ahead of myself last weekend when going a little heavier than I probably should have. Going heavier on the weights did cause some old pain to come back but luckily nothing too bad. Although it is frustrating I need to realize that overall my back is progressing, with a few ups and downs, and be grateful for that. If you are suffering from a setback, try to focus on the overall progress. My back injury is not as severe as some people’s injuries. I can’t imagine the frustration of some, but for peace of mind I recommend mapping out how far you have come vs. how far you want to go.
With one day of upper body being very intense, I choose the other day to be mostly bodyweight movements that don’t beat me up too badly.
The goal of the workout is simple. I want it to be quick, get my heart rate up, and get a sweet pump. What’s also nice about this workout is that it can be done outside or at any playground you would like.
These are supersets. For example you will do a set of pull-ups and immediately do a set of push-ups.
3 to 4 sets
Pull-ups x5-8
&
Feet elevated push-ups x12-15
3 to 4 sets
Feet elevated bar row x12 paused at the top
&
Dips x8-12
3 to 4 sets
Body weight tricep ext. x15
&
Bar face curl x15
Hanging leg raises 3×15
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